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“Eat the Rainbow,” and Other Tricks to Healthy Eating

Apr 02, 2021

“Eat the Rainbow,” and Other Tricks to Healthy Eating

Improving your eating habits helps you maintain a healthy immune system and reduces your risk of chronic disease. Marlys Slone, a clinical dietician with Kettering Health Network, stresses the importance of eating healthy.

“Eating healthy should be a priority,” Marlys says. “As we age, our nutritional needs change. We want to focus on choosing foods that support a healthy lifestyle and reduce our risk of chronic diseases.”

Marlys recommends the following budget-friendly ways to eat healthy and improve your quality of life.

Eat from the earth

Simple changes to your diet can make all the difference. To start eating healthy, begin with eating more natural foods. Eat a more plant-based diet. Fresh, frozen, and dried items are all good options. And do your best to avoid processed foods. 

“Choose fresh and frozen fruits and vegetables, whole grains, and other healthy options like nuts and seeds. Look for items that are natural and from the earth,” Marlys says. 

Reduce meat intake

Meat is our most expensive food group. Be sure to practice portion control by filling up on vegetables, fruits, beans, peas, legumes, and whole grains. Limit your intake of meats like chicken, beef, and pork. And consider that the American Heart Association recommends having fish, especially omega 3-rich kinds like salmon and trout, two times a week.

Plan your meals

Think ahead and plan meals to prepare for the week. Creating a grocery list can save not only money but also time. To save money, consider using grocery store apps, reviewing weekly sales, shopping for foods in season, and visiting farmers' markets.

Remember: eating out costs more.

Tips & tricks

Choose healthy foods that are appealing to you and your lifestyle.

  • Visual appeal: “Eat the rainbow,” Marlys says. Choose fruits and vegetables that are vivid in color and look good on your plate.
  • Time management: If you’re pressed for time, consider quick-grab fruits and vegetables like apples, oranges, cherry tomatoes, baby cucumbers, or peppers for healthy snacks.
  • Portion control: Use a smaller plate, like a nine-inch dish, instead of the traditional dinner plate, which is typically 11 or 12 inches in diameter. 

Find support

Look for a community of like-minded individuals. You might consider a virtual group on social media. A good place to start is with national organizations and their suggestions.

Take time to focus on your health. Be conscientious about what you’re eating and use these tips to improve your diet. If you need additional help, consider talking to your doctor about Nutrition Counseling at Kettering Health Network.