Common Sense Tips For A Healthy Diet

A nutritionally balanced diet is the foundation of a healthy lifestyle. Good nutrition gives your body the nutrients it needs to perform physically, maintain wellness and fight disease.

We all know eating a healthy diet is important, but it can be challenging — particularly during the holidays. Fortunately, Banner Health's experts have some practical, common sense tips to help you eat healthy in every season.

Understand the Basics of Healthy Eating

In 2011, the United States Department of Agriculture replaced its famed food pyramid with MyPlate. This nutrition guide provides a visual breakdown of the proportion of fruits, vegetables, grains, protein and dairy foods a healthy diet should include.

A registered dietitian can help determine the best eating plan for your specific needs and preferences. For most people, though, the USDA recommends the following:

• Make half of your plate fruits and vegetables.
• Make half of your grains whole grains.
• Move to low-fat and fat-free milk or yogurt.
• Vary your protein routine.
• Drink and eat less sodium, saturated fat and added sugars.

Start With Small Healthy Changes

Gina Thayer, a Banner Health registered dietitian, recommends making small healthy diet changes at first, because you're more likely to stick with them. Instead of trying to overhaul your entire diet overnight, consider cutting back the amount of sugar you use or paying more attention to portion sizes.

Watch Out For Processed Foods

Thayer recommends limiting your consumption of processed foods like fast food, frozen meals, crackers, chips, candy, cookies and sweet beverages.

"Processed foods are where we get a majority of our added sugar and sodium," she says. "Even organic or all-natural processed foods are very high in sugar and sodium and are usually lacking in other nutrients."

Don't Drink Your Calories

"Beverages can be a big calorie bust," says Ashley Amaral, a registered dietitian at Banner–University Medical Center Phoenix. "Try to limit unnecessary added sugar. Choose water, flavored sparkling water or unsweetened iced tea. Considering coffee is a must for most individuals, avoid all the added sugar and try a drip coffee or cold brew with milk, soymilk or nut milk."

Use Smaller Plates

Nicole Hahn, another registered dietitian at Banner–University Medical Center Phoenix, says using smaller plates can help with portion control — particularly when it comes to parties and "all-you-can eat" scenarios.

"Survey the buffet prior to filling your plate and then prepare your plate based on the best options that meet your needs," Hahn says. "Always choose veggies when possible."

Plan To Eat Healthy And Enjoy Special Treats In Moderation

"If there is a plan in place, you are more likely to stick to your goals," Hahn says. "Most days won't stray from the normal routine, so focus on the ones where parties and get-togethers are center stage. Develop a strategy to keep on track with your healthful choices, but also partake in some of the special treats. It can all fit. Everyone is different, so this will look different for everyone."

Make A Nutrition Consultation With A Dietitian

Banner Health's nutrition programs provide counseling and support services to help you better understand the impact a healthy diet plays on your overall health. While many people can benefit from nutrition counseling, those that have been diagnosed and are living with various weight and medical issues may benefit the most.

When you schedule a nutrition consultation, a dietitian will work with you to complete assessment of your overall nutritional status. Based on this assessment, the dietitian will create a personalized plan to help you get the nutrition you need.

Learn More About Nutrition Services at Banner Health

More from Banner Health:
What You Should Know About Taking Care Of An Aging Relative
How To Make Your Family's Health Checklist
What Is Your Office Doing To Your Health?
How To Seek Help If You're Suffering From Depression Or Anxiety

Sources:
USDA: What Is MyPlate?
5 Ways to Cut the Garbage From Your Diet
How To Maintain Your Diet While Traveling
Tips for Dieting Around the Holidays