1. Maintain Balance

Balancing your diet is the first step to better nutrition. MyPlate.gov is a great resource for helping you get the recommended servings of the five food groups — fruits, vegetables, grains, protein, and dairy.

2. Lower the Fat

This means reducing your intake of red meat, whole milk, whole-fat cheese, and ice cream. Try swapping saturated fats for unsaturated ones. Here’s how to tell the difference.

3. Get Your Calcium and Vitamin D 

Both are essential for strong, healthy bones. Milk, yogurt, and cheese are great sources of calcium, along with leafy greens and canned salmon. For vitamin D, look to oily fish like salmon and tuna, fortified milk, and cereals. The Mayo Clinic recommends pairing both nutrients together, since your body needs vitamin D to absorb calcium properly. 

4. Hydrate

Instead of grabbing a sugary soda or juice, you should drink some water. Water helps prevent infections, regulate body temperature, and keeps organs healthy. It also makes you feel fuller, there’s no added sugar, and you can flavor it with fruit.

5. Keep the Protein Lean

Protein can help you maintain a healthy weight. It keeps you full longer, so you don't eat as often. You also burn more calories digesting lean protein than other foods. Plus, protein is key for building muscle, which helps your body burn fat even at rest. The Mayo Clinic recommends choosing lean options like chicken, fish, beans, and low-fat dairy to get the benefits of protein without the extra saturated fat that can come from fattier cuts of meat. 

6. Get More Potassium

Potassium keeps your nerves, muscles, heart, and kidneys working properly. Not getting enough can raise your risk of high blood pressure and kidney stones. Bananas are an easy go-to, but prunes, pomegranates, and potatoes are also great options.  

7. Cut Added Sugars

Food companies hide sugar in all kinds of places. The usual suspects—syrups, desserts, and sugary drinks—are obvious. But sugar is also packed into yogurt, condiments, and foods you might consider harmless. AltaMed can help you learn where to look. Always check the labels. 

8. Add Color to Your Plate 

The more colorful your plate, the wider the range of vitamins, minerals, and antioxidants you're getting. A food's color hints at the type of antioxidants it contains, and eating a variety of colors helps make sure your body gets what it needs. 

9. Boost Your Fiber

Fiber helps you feel full and can keep you from snacking between meals. Raw vegetables like celery or carrots make easy, filling snacks. Adding a piece of fruit—an apple, pear, or melon slice—to your meals is another simple way to increase fiber. The Mayo Clinic recommends choosing high-fiber foods like fruits, vegetables, and whole grains because they take longer to digest, keeping you full longer on fewer calories. 

10. Reduce Your Salt Intake

We need salt. We just don’t need a lot. Its use as a preservative means it’s in all kinds of processed and packaged foods. Avoid those and you can avoid a lot of extra salt. Too much will boost your blood pressure and put you at risk for a heart attack or stroke. Season your food with spices and herbs instead.

We Can Help with Your Nutrition

We have registered dieticians available to help your entire family get on a path to better eating. It may be medically necessary because of diabetes or a heart condition. Or maybe you’re just trying to be proactive with your health. Whatever the reason, AltaMed can help. Call us at (888) 499-9303 or visit our Getting Started page.