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Five Tips to Build a Healthy Diet. By Our Pharmacy Student (Who is Also a Dietician, so You Better Listen!), Emma Robinow

Eating healthy is hard, especially with the hectic schedules that most Americans have today. Here are five tips to help you build a healthy diet:

  1. Make at least half your grains whole grains – look for the words “100% whole grain” or “100% whole wheat” in the ingredients section of the food label. Another easy way to spot whole grains is to look for the whole grain stamp on the front of the package. A simple way to increase whole grains in your diet is to choose brown rice instead of white.
  2. Satisfy your sweet tooth – save sweet items such as yogurt or fruit for the end of your meal. This will help you increase dairy and/or fruit intake and satisfy your sweet tooth at the same time. Some tasty dessert options include grilled peaches or yogurt topped with fruit and granola.
  3. Add more fruits and vegetables to your diet – try to fill up half of your plate with fruits and vegetables at each meal. Choosing a variety of colors will help ensure you get a variety of vitamins and minerals. Frozen vegetables are just as nutritious as fresh vegetables and are an easy way to keep vegetables on hand at home.
  4. Choose lean protein – there are many ways to incorporate lean protein into your diet. Good choices include lean beef or pork, chicken, turkey, beans, peas, or tofu. Try to eat at least two servings of seafood, such as salmon, trout, or herring each week.
  5. Use a smaller plate and savor your meal – eating slowly and truly enjoying the taste, color, and texture of your meal will help you to feel satisfied and may keep you from eating too much at one sitting. Using a smaller plate (a salad plate instead of a dinner plate) can also help control portions and keep you satisfied.

For more information such as healthy eating on a budget, menu and recipe plans, and a free food and physical activity tracker go to www.choosemyplate.gov.

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