5 Steps Towards a Healthier You...

    This year I have many things going on: I have just started this blog, created a program targeting High School athletes and their diet (with help from Leslie J. Bonci's book: Sports Nutrition for Coaches) and just landed an internship with a governmental agency for nutrition students Through my endeavors and research whether it be personal or for school I have come up with 5 steps towards a healthier you that can make a big difference. The steps are listed below:

1) Switch your drink of choice to water
- Did you know that if you drink 1 8oz. cup of 120 calorie drink a day for a year that can = 15 lbs.?
- Staying properly hydrating also encouraged weight loss. Our bodies are made up of 60% water and increasing your daily intake can influence the loss of water weight.
* As per the USDA http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140 you can see the recommended intakes for individuals.

Males 19-30 y.o. = 3.7 L a day
          31-50 y.o. = 3.7 L a day

Females 19-30 y.o. = 2.7 L a day
              31-50 y.o.= 2.7L a day

** Refer to the table above or http://www.usda.gov/ for other recommended daily intakes.

2) Choose whole grains rather than refined grains
- "Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins" from the USDA website: http://www.choosemyplate.gov/foodgroups/grains.html
- Whole grains are things like brown rice, whole wheat bread and whole wheat pasta that can contribute these nutrients to our diets and promote a healthier diet.
** To make the transition easier mix the two at first (ex: 1/2c whole wheat pasta and 1/2c regular) until you can switch fully to the whole grains.

3) Try to use "reduced-sodium" or "low-sodium" products
- As per the USDA every American should make sure that they keep their sodium intake under 2,300mg per day.
- Most of us don't realize the sodium intake when we read the nutrition facts label. We are more interested in the calories but although foods can have a low caloric level it could be very high in sodium. Always make sure to read the label properly.
** Refer to the USDA's choosemyplate website for helpful hints to reduce sodium at   http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet14SaltAndSodium.pdf

4) Make more active choices
- Instead of driving places, walk, engage in activities whether it be walking, dancing, jogging, something to keep you active.
- The theory behind weight gain is that our calories in supersede our calories out (burned) therefore if you increase that number that more you can help balance out your diet.

5) Increase your vegetable consumption
- "people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases." - http://www.choosemyplate.gov/foodgroups/vegetables_why.html
- Vegetables can make you feel fuller and prevent overeating as well as provide you with proper daily nutrients.

**These are just 5 steps that I have come up with from research, schoolwork and personal experience. I am not a Dietitian,  but a student studying dietetics. To find out more about your personal diet and all of the things I have spoke about please check out the USDA's website: www.choosemyplate.gov that provides plenty of helpful hints, tools and information!