Rules for Good Nutrition

Eating healthfully doesn't have to be a chore. In fact, small changes in your daily routine can mean huge gains in health and fitness levels - no calorie counting necessary.

Eat More Whole Foods - Here’s a rule of healthy eating that will serve you well when picking out foods: The shorter the ingredients list, the healthier the food.

Drink Responsibly - Be extra careful about the juice you purchase. Too many “juices” are little more than sugar water masquerading as the real thing. Ocean Spray Cran-Raspberry, for instance, has just 15 percent real fruit juice. The other 85 percent? High-fructose corn syrup and water. Make sure the juice you buy says “100 percent Fruit Juice” on the label, and try to choose one made from a single fruit, not a mix of high-sugar fruits like white grapes, which are commonly used in fruit juice blends.

Snack With Purpose - There’s a big difference between mindless munching and strategic snacking. Snacking with purpose means reinforcing good habits, keeping your metabolic rate high, and filling the gaps between meals with the nutrients.  Combat portion distortion by eating healthy snacks: Triscuits and peanut butter; string cheese; or a sandwich bag filled with homemade popcorn.

Never Skip Breakfast - People who skip breakfast are less likely to exercise, and more likely to follow fad diets or express concerns about body weight. Common reasons cited for skipping were lack of time, lack of hunger, or dieting.  People who eat breakfast tend to have higher total calorie intakes throughout the day, but they also get significantly more fiber, calcium, and other micronutrients than skippers do. Breakfast eaters also tended to consume less soda and French fries and more fruits, vegetables, and milk.  Breakfast eaters were approximately 30 percent less likely to be overweight or obese. (Think about that—people who eat breakfast eat more food, but weigh less!)