Put Down the Salt Shaker

According to the CDC, Americans 2 years of age and older consume 3,436 mg of sodium per day. The average intake should be between 1,500- 2,300 mg per day. Putting down the salt shaker is just one way to help you decrease your intake of sodium. Salt is an acquired taste so as an alternative try flavoring your foods with herbs and spices. They help season your food without the extra sodium. Flavorful herbs such as garlic, basil, or pepper can spice up your food in no time. Check out this website for more info. on how to use herbs and spices http://ag.udel.edu/extension/fnutri/pdf/CookingGuide/fnf-03.pdf

Avoid "empty calories"

This term refers to foods that are high in calories but low in vitamins, minerals, fiber and other nutrients. Also known as junk food! Culprits include beer, soda and candy. When snacking, drinking or enjoying dessert, make choices that offer more than just calories, working fruits or vegetables into the mix.

Stay Hydrated All Day

With the warm weather and summer months approaching, make sure you are staying hydrated all day long. Your body needs water to function. The average person needs 8-8oz glasses of water per day. Drinking water can keep you hydrated and healthy as well as help manage hunger. Try drinking 8 ounces of water before eating instead of with your meal.

Pre-Plan Meals and Snacks

Pre-planning meals and snacks is a great way to help prevent unhealthy eating or impulse eating. Use the plate method to plan your meals. What is the plate method? Start with a plate the size of a paper plate. Make ½ of your plate vegetables (approx. 1 cup), ¼ of your plate should be a starch (choose whole grains) and ¼ of your plate should be a meat (2-3 oz serving size). Add 8 oz milk or 6 oz of yogurt and some fruit for a complete, balanced meal. When choosing fats, keep portion size in mind and choose healthy fats like olive oil, avocado, nuts, or natural peanut butter. Snacks can consist of 2 different food groups-yogurt and fruit, apple and natural peanut butter, light string cheese and strawberries.

This is a great way to make sure you are eating from ALL the food groups and using portion control.

Are You Ready to Make a Change?

Have you been thinking about changing an unhealthy behavior? Are you ready to make that change? When making a new behavior a part of your lifestyle, there are several steps you go through to make that change a reality.


Stage 1 - Pre-Contemplation - In this stage, you have no intention of changing the behavior and are somewhat unaware of how the behavior may be impacting you negatively

Stage 2 - Contemplation - Realize you have a problem or poor behavior and consider making a change to that behavior; may weigh out the pros and cons to changing the behavior

Stage 3 - Preparation - Your seriously considering making a change to the behavior within the next month; you may attempt the new behavior for a little while

Stage 4 - Action - You are actually doing something to change the behavior

Stage 5 - Maintenance - In this phase, you maintain the new behavior for 5 years

Stage 6 - Termination/Adoption - Once you have maintained the behavior for at least 5 years, then you have either terminated a negative behavior or adopted a new behavior

The above information (steps) can help you determine what stage of change you are in, if you are contemplating a change.