McCaffrey's Food Markets of SE PA and Central NJ

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12 Great Tips for Springing into a Healthy Diet

  1. Make small shifts in your diet that you can stick with.
    • Can you think of a food habit you’d like to change? Are you a soda drinker? Do you go hours without eating? Do you eat on the run?
  2. Slash the sugar. Instead of cutting sugar out completely, look for small ways to cut back on it. Perhaps cut back on sugar added to coffee/tea or choose plain yogurt over sweetened yogurt.
    • Remember, every 4 grams of added sugar is equivalent to 1 teaspoon of sugar.
  3. Cook more. Cooking at home involves planning, but it does not need to be complicated. Once you get started, it gets easier.
    • Picking up food at McCaffrey’s is not cheating! Get your fish steamed, grab a rotisserie chicken, or visit prepared foods.
    • There are wonderful recipes on our portal.
  4. Measure. Pay attention to your portion sizes to keep your diet in check. While measuring your food can be a bit cumbersome, after a while you will be a pro at guesstimating portions.          
  5. Eat the colors of the rainbow: Besides helping us feel fuller on fewer calories, eating a colorful diet high in fruits and vegetables will give your diet a boost of vitamins, minerals, antioxidants, and fiber. Fresh, frozen, or canned – it all works.
    • Whenever possible, add fruits and vegetables to meals, like sandwiches or omelets.
    • Enjoy a piece of fruit or cut vegetables for a snack.
  6. Eat more pulses. Dry peas, beans, lentils, and chickpeas are high in protein, fiber, and healthy unsaturated fat. Add lentils to salads, make a bean dip for veggies, or make a Vegetarian Black Bean Taco.
  7. Try to consume as least 3 to 5 servings of whole grains every day. Pay attention to food labels. Look for a whole grain as the first ingredient in your grain products. Do not confuse the term “whole grain” with “multigrain.”
    • The term “multigrain” is defined as containing a blend of two or more grains. The grains may be healthy if they are whole rye or whole oats. However, a blend of enriched wheat flour is refined and is not considered a whole grain.  
  8. Watch intake of highly processed foods. Do your research and choose snack foods with simple ingredients you can pronounce.
  9. Include healthy fats. Healthy fats like olive oil, nuts, and avocados help us feel full. Remember, portion control is key.
  10. Minimize alcohol. Men should consume no more than two drinks per day and women a maximum of one drink per day. One drink is defined as 5 fluid ounces of wine, 12 fluid ounces of beer or 1.5 fluid ounces of 80-proof liquor (like rum or vodka).
  11. Stay hydrated. Drink plenty of water to help your body function more optimally and give you more energy. Mistaking thirst for hunger can lead to overeating and weight gain.
  12. Get Moving. In the springtime, we have the added benefit of great weather and more sunlight. Exercising regularly offers up many benefits, from weight management to improving mood.

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