Must-Have Habits for a Healthy 2009

5 Must-Have Healthy Habits for 2009 from Registered Dietitian, Dawn Jackson Blatner

1) Reportion your meals.

Aim for 25% whole grains such as brown rice, 25% lean proteins such as chicken or beans, and 50%+ of veggies. Filling half of your plate with vegetables keeps you feeling full while keeping calories low. This is the perfect solution for weight loss without hunger.

2) Become a flexitarian.

Swap meat for beans occasionally during the week to save 3-4 times more money and get great bean nutrition such as folate, iron, protein, potassium, and fiber. Bean eaters tend to weigh less than meat-eaters because their fiber rich diets have them eating fewer calories to get full.

3) Eat from a plate.

Research suggests people who eat from a plate rather than grazing/eating on-the-run eat 43% smaller portion because they are more mindful. Additionally downsize your plates since eating from petite plates can decrease portions naturally by about 30%!

4) Go skinny sipping.

People drink over 450 calories each day - mostly from sweetened beverages such as soda and fruit-flavored punches. Choose low to no-calories drinks such as plain water, tea (black, white, and green are all from the same leaf and are all healthy choices that may prevent heart disease and cancer)or sparkling water/club soda.

5) Move it.

Exercise not only can keep a body toned, but can improve sleep, mood, mental focus, immune system, self-esteem, energy levels, stress levels, and even prevent diseases such as diabetes, heart disease, and cancer! Wear a pedometer to keep motivated since people who wear them tend to naturally walk a mile per day more than non-wearers. Aim for 10,000 steps per day.

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