Poor nutrition and unhealthy diets can lead to diet related diseases such as obesity, heart disease, diabetes and a variety of other nutrition-related diseases, small changes can help to prevent these diseases and promote overall health.
Why get screened?
Living your healthiest life is influenced by the choices you make each day. Healthy eating is a choice you can make that may help to prevent or delay the onset of chronic diseases such as high blood pressure, diabetes, and heart disease. Eating a healthy diet also helps to boost your immune system so that you may better fight infections.
Who should get screened?
Everyone! Are you eating a healthy diet? Do you think about your nutrition and living a healthy lifestyle? Find out if you may be at risk for developing complications related to poor nutrition by completing the following questionnaire.
Understanding Healthy Eating
You don’t have to diet or give up all the foods you love to eat healthy. Making small, simple changes and learning to replace junk food with more nutrient-dense fuel your body needs, can help you and your family stay healthy.
Simple Ideas for Healthy Eating
Fiber Facts – fiber helps to fill you up! It keeps your digestive system moving and helps to lower cholesterol levels. Guidelines suggest 25 grams per day. Fiber-rich foods:
- Try brown rice or new grains like quinoa or couscous
- Or fruits, veggies, beans and nuts
- Did you know: acorn squash, peas and collard greens are the top three veggies for fiber
- Apples, pears, bananas and raspberries are the most fiber-rich fruits
- Oatmeal and oat bran are also good options for fiber, you can mix in raspberries or bananas to get even more
How much is as important as what you eat
- Try to always eat seated at a table to help prevent mindless eating while doing other activities
- Consider drinking a glass of water before a meal
- Try using a smaller plate or bowl, or a smaller spoon for soup.
- Chew your food slowly and enjoy each bite.
- Be sure to have variety in your meals with at least half of your plate filled with fruits and vegetables
- Take 10 minutes, if you don’t feel full, have an extra serving of your fiber source!
Notice how eating makes you feel
- If you eat ‘white’ sugar, flour, or salty foods do you get the blahs?
- How do you feel if you eat a few raw almonds, whole grain toast, or vegetables?
- What gives you energy when you eat?
Healthy Food Swaps
- Now you know about fiber, portions, and eating to make you feel energized for hours, think about all the options you have to do a food swap(s)!
- Explore ideas to do some SAVVY SUBSTITUTIONS! Click here to get 7 food swap ideas.
Meal Planning Ideas
- Many people are using their time at home to cook more during this time of social distancing.
- Have fun and get creative with your meals, it may make your food taste better!
- We all run out of ideas when it comes to planning a meal but if you have a plan for each week it helps to reduce impulse eating or decisions.
- By planning what you want to eat for the week, it will help as you make your grocery list or order for pick up. A few minutes of planning will make all the difference in having tasty and healthy nutrition as well as decrease your time at the store.
Monitor your health year-after-year
Eating healthy is only part of your health prevention plan. You can get affordable 9Health:365 screenings, no matter your insurance status, through a Quest Diagnostic Center in Colorado or a local 9Health Fair. Click to find affordable screenings