Special Publications

30 2014 - Tehama County Medical Guide TAKE CONTROL OF YOUR HEALTH EASY WAYS TO A MORE NUTRITIOUS DIET W Choosing healthy snacks, such as apple slices, is one way to make a diet more nutritious. hen the weather begins to warm up, many people start taking steps to trim their waistline and shed those extra pounds packed on throughout the winter • Embrace bright fruits and vegetables. Dense in nutrients and low in calories, fruits and vegetables are an essential element to a healthy diet and can be enjoyed throughout the day. And when it comes to fruits and vegetables, the brighter the better. Brighter, deeper colored fruits and vegetables typically have a much concentration of antioxidants, vitamins and minerals. • Don't just go green. Fruits and vegetables come in many different colors, and those colors each provide their own distinct nutritional value. Many vegetables are green, and greens provide a host of vitamins and minerals. Greens are often loaded with calcium, iron, magnesium, potassium, and zinc as well as vitamins A, C, E, and K. Sweet vegetables, including corn, carrots and beets, might not be as eye-catching as their greener counterparts, but these also provide a good source for vitamins and minerals while adding some sweetness to a diet as well. Colorful fruits also provide a host of nutritional value, including vitamins, fiber and antioxidants. • Include more whole grains. Whole grains can not only help combat existing conditions like high cholesterol, but they can also protect men and women from a host of other issues as well. Those issues include cardiovascular disease, stroke and even some cancers. What's more, because they're high in fiber, whole grains make men and women feel more full without eating as much, which can help discourage overeating. Easy ways to include more whole grains in your daily diet include replacing white bread with whole grain bread, trading refined pastas for whole wheat alternatives, and passing on white rice in favor of brown rice. None of these adjustments are very difficult but they can pay significant dividends. • Don't abandon snacks. Quitting snacks cold turkey will likely result in overeating. And snacks aren't the problem, it's what men and women choose to snack on that's the true culprit. When choosing snacks, select foods that make up for any lost nutrients. For instance, if you have not had enough protein, choose a healthy, protein-rich snack like mixed nuts or peanut butter to get your daily recommended protein. Instead of choosing a low-calorie snack like pretzels, find a snack that's rich in nutrients that supplements your daily diet. While this is common, it's just as common for men and women to underestimate how much work they need to do to get healthy. Though this is certainly problematic, it's also not difficult for motivated men and women to fix the problem if they so desire. In addition to exercise, eating a more nutritious diet is one of the best ways to maintain a healthy weight. Oftentimes, a healthy diet does not involve making a drastic overhaul. Instead, many people find it's easier than they expect.

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