“Let food be thy medicine, medicine shall be thy food.” Hippocrates

Good nutrition can seem like such an effort. But it is really quite simple. Here are some basic tips to keep in mind:

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1. Buy whole foods- this is anything that is in the form that it grew, such as apples, bananas, grapes, nuts, or carrots.

2. Buy whole grains- the first ingredient in any bread or cracker should be “whole wheat” or “whole grain” and not “enriched” anything. This also goes for pasta.

3. Stay away from white stuff- white bread, white rice, white pasta, white crackers, white sugar, etc.

4. Avoid most beverages except water- why waste your calories and sugar on a drink? Save it for something you really love. (Soda is especially bad for you).

5. Eat the good fats! Eat small portions of nuts, nut butters, seeds (such as sunflower and pumpkin), flax seed oil, olive oil, peanut oil, canola oil, fatty fish (such as salmon), and avacados.

6. Enjoy a sweet treat now and then, but not every day. Save the ice cream, cookies, cakes, muffins, and other sweets for a once a week indulgence.

7. Pack your lunch, or snack, or breakfast. Save money and calories by keeping something to munch on in your vehicle. Some good ideas are pretzels, Triscuits, apples, grapes, almonds, peanuts, bananas, peanut butter crackers (that you made), yogurt, turkey sandwiches, and water in a bottle (buy one and re-fill).

8. Eat breakfast! Research shows that this is one of the single best ways to reduce your daily food intake, as well as get some of your best nutrition.

9. Cook at home. Your portions will be smaller, and your choices typically healthier. Restaurants add extra fat to make it taste good.

10. Eat more often. Instead of three large meals, eat five or six smaller portions during the day. This will help keep your metabolism high, and reduce food cravings. Be sure to include some protein (like nuts, dairy, or lean meat) and whole grains at each mini meal.