3 Every Day

By Diane Ruyack of Winners Drink Milk

Start the New Year off with 3 tips for healthy eating especially 3 Every Day of Dairy may help to reduce the risk of osteoporosis, hypertension, obesity, colon cancer, and metabolic syndrome, a cluster of conditions that can lead to heart disease and type 2 diabetes.

Nutrient-rich foods give you the most vitamins, minerals and other nutrients for the fewest calories. To live well, build your daily eating plan on a variety of nutrient-rich foods such as:

•      Fat-free and low fat milk, cheese and yogurt

•      Brightly colored fruits and 100% fruit juices

•      Vibrant-colored vegetables

•      Whole, fortified and fiber-rich grain foods

•      Lean meats, skinless poultry, fish, eggs, beans and nuts

These tips can help you get your Food Group foods—fast:

•      Order a latte made with fat-free or low fat milk.

•      Make oatmeal or tomato soup with milk instead of water.

•      Stock up on cheese sticks, yogurt cups and yogurt drinks for calcium-rich snacks.

•      Top fruit with your favorite yogurt for a homemade parfait dessert.

•      At work keep some desk drawer stashes that will contribute nutrients and fiber to your daily diet.

•      Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.

•      Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.

•      Small packs or cans of water-packed tuna and small cans of veggies (don’t forget the can opener!).

•      A jar of peanut butter, almond butter or cashew butter and crackers.

•      Light microwave popcorn. Bonus: popcorn is a whole grain food.

•      Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice.

•      Single-serve containers of 100% fruit juice such as orange juice.

In addition, you may want to keep an insulated bag with string cheese, frozen yogurt and/or UHT chocolate milk for a great desk side snack. The New Year is a great time to make changes in what you eat. Remember it takes 21 days to change a habit so start now eating nutrient rich foods and cut out or reduce those foods that have little nutrients but a lot of calories.  You will feel better and your body will thank you by having more energy and hopefully less illnesses.