Saturday Appointments Available

INSURANCE ACCEPTED

Special Promotion

Mention you saw us online to receive 25% off your first visit.

Special Promotion

Mention you saw us online to receive 25% off your first visit.

MAKE IT EASY TO EAT FRUIT!

A bowl of fruit on your table or countertop makes it easy to choose a healthy snack.

ADD BEANS TO YOUR MEAL PLAN FOR PROTEIN

Beans need to be a part of your meal plan becaus e they are high in fiber,protein,minerals and B vitamins. They are als inexpensive and can be stored for a longtime if they are the dred beans.

Canned beans might be high in sodium lower sodium canned beans are a better chice.

Use beans as a side dish or main course. Try bean salad,bean soup,burritos or bean burgers

BEAT THE SUMMER HEAT!      STAY HYDRATED!

Drink Water!...... Flavor water with fruits,vegetables, mint and any herbs or your choice for something different.

FOLLOW A HEALTHY EATING PATTERN ACROSS THE LIFSPAN

Everything you eat and drink matters!  Every choice of food is an opportunity to move toward an eating pattern that is healthier. Small changes in choices of food and beverages can make a difference. The right change can help you be healthier now and in the future.

Consider the following changes:

REFINED GRAINS FOR WHOLE GRAINS

SOLID FATS FOR OIL

HIGH CALORIE SNACKS FOR NUTRIENT DENSE SNACKS

ADDING MORE VEGGIES TO FAVORITE DISHES

BEVERAGES WITH ADDED SUGARS FOR WATER

FOCUS ON FRUITS

EATING FRUITS HAVE MANY HEALTH BENEFITS

Individuals who eat more fruit as a part of a healthy eating plan get more nutrients such as potassium, dietary fiber,vitaminc C and folate. These nutrients are vital for health. Focus on fruits; fresh, canned (in water or 100 % juice) frozen or dried instead of juice.

The sugar naturally found in fruit does not count as added sugar.

LIMIT YOUR INTAKE OF ADDED SUGARS:

• Drink water,unsweetened tea or coffee,or other low-calorie beverages instead of sodas or other sweetened beverages.
• Choose beverages such as low-fat or fat-free milk and 100 % fruit juice which will contribute nutrition to dairy and fruit juice. WATCH PORTIONS for these beverages do contain calories.
• Fruits are a naturally sweet substitiution for sweet desserts and sweet snacks.
• Choose sweet desserts  and snacks such as cookies ,cakes, pies and ice cream as an occaisional treat  and a small portion helps keep your meal plan enjoyable.
• Choose packaged or processed foods that have less or no added sugars such as plain yogurt, unsweetened applesauce, or frozen fuit with no added sugar or syrup.

SHOULD YOU SNACK?

Planning for healthy snacks can help satisfy hunger in between meals and help keep you on the path toward your health goals.

• Make your own snacks such as trail mix with unsalted nuts, seeds,,dried fruit (raisins),popcorn and a sprinkle of mini chocolate chips.
• Prepare Snacks ahead portion snack foods into baggies or containes when you get home from shopping so they are ready to go when you need them.
• Combine food groups for balanced snacks such as yogurt and berries,cheese stick,   whole grain crackers and cheese, peanut butter and apple.
• Veggies are great for snacking spice up raw veggies with dips. Try dipping green, yellow,red and orange bell peppers in hummus or low fat ranch dressing.
• Bring ready to eat snacks when you are out such as carrot sticks,small banana,medium sized apple.

​

.

e