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(HealthNewsDigest.com) – Everyone knows that living a healthy life and eating well are important for good health. The challenge is making changes to your current lifestyle to reap these health benefits in the future. Here are 12 easy health tips that require only small changes on your part. The more of these simple changes you can make on a regular basis the healthier you will be.
1. Watch less TV.
Turn off the set and do something active like taking a walk or going bowling. Even if you do this only one night a week you will burn more calories. It is estimated that for every hour you spend in front of the TV daily, you increase your risk of dying by 11%.
2. Don’t clear leftovers off the table while you are still eating.
In a recent study when leftover chicken wing bones were left on the table, people watching a football game ate 27% less than those who did not have a visual clue to signal how much they had eaten.
3. Eat some walnuts each day.
You only need 14 halves or 1 ounce of nuts daily to reap the benefit of walnut’s antioxidant effect. One ounce has 185 calories full of heart healthy nutrients.
4. Drink coffee.
I bet this recommendation surprises many but coffee contributes antioxidants and those who drink 4 or more cups a day have a much lower risk for diabetes.
5. Sleep more and weigh less.
The lack of sleep, and most Americans are sleep-deprived, stimulates the part of our brains that is involved with appetite regulation. Those who get too little sleep are hungrier.
6. Want to be smarter? Drink milk.
We all know that milk is a major contributor of calcium needed for strong bones and teeth, but few of us know that milk drinkers consistently out perform non-milk drinkers when taking tests.
7. Read food labels to help control sodium.
Experts recommend that we eat less sodium. Most sodium comes from processed food. Check the labels: for main dishes aim for less than 600 milligrams per serving, for snacks and individual foods stay under 400 milligrams a serving. Any effort to lower sodium, no matter how small, is healthy.
8. Eat yogurt with active cultures to boost your immune system.
Everyone’s intestinal tract is home to colonies of friendly bacteria and these friendly organisms need to be replaced regularly because they protect you against harmful bacteria. Many of us do not eat enough foods containing healthy bacteria, which reduces our ability to fight infection.
9. Eat fish at least once a week.
Fish is high in heart healthy omega-3 fatty acids. Fish eaters are healthier and live longer. It’s not that hard to get a serving a week, even a tuna sandwich counts or a snack of sardines and crackers.
10. Eat a rainbow every day.
Fruits and vegetables are nature’s rainbow of nutrients. Instead of worrying about which food has what vitamin or mineral, just pick a colorful variety. Every fruit and vegetable, even a dab of salsa or ketchup on your lunch contributes to your overall nutrient intake daily.
11. Switch from white bread to whole wheat bread.
It is such a simple change but it can offer you excellent health benefits over time. White bread is made from the part of the wheat kernel that is high in starch. Whole wheat is made from the entire kernel rich in fiber, vitamin and minerals. We should aim for 3 whole grain servings a day.
12. Eat potassium-rich foods each day.
Potassium helps to lower blood pressure and most Americans need to get more. Foods high in potassium include: white and sweet potatoes, oranges and orange juice, tomatoes and tomato juice, milk, yogurt, beans, bananas, avocados and spinach.
Bottom line: Each small change you make moves you closer to a healthy lifestyle. Start today.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Complete Food Counter, 4th ed., 2012
The Diabetes Counter, 4th Ed., 2011
The Protein Counter, 3rd Ed., 2011
The Calorie Counter, 5th Ed., 2010
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
Your Complete Food Counter App: YourCompleteFoodCounterApp
For more information on Jo-Ann and her books, go to: TheNutritionExperts
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