Astrid Pujari, MD
Pujari Center (Seattle, WA)

We’ve all heard the expression, “You are what you eat” and there is more and more research suggesting that you can improve your health by eating wisely. But sometimes, we don’t know exactly what a healthy nutrition is – especially with all the different information out there. Here are some quick tips to set you well on your way to healthier choices:

Increase fresh fruits and vegetables.

Plant foods are enormously rich in vitamins, minerals and plant pigments that help your body to function well. They are also low in fat, high in fiber, and low in calories. Ideally, we should all be eating at least 6 to 8 servings per day, from a variety of different colors.

Eat more whole grains.

Think, “Brown things instead of white.” Choose whole wheat bread instead of white, or high fiber cereal instead of a sugar laden version. Whole grains have more minerals and fiber, which benefits you in a whole host of ways.

Drink more water, instead of sugar laden drinks or soda.

A simple way to drop the low nutrition calories and sugar in your diet.

Watch your portions.

Keep your calories under control by eating smaller portions, and stop eating when you’re not hungry. Avoid restaurant “supersizing” by packing your own lunch and eating at home more.

Avoid fast food, junk food.

These foods are usually high in fat, and low in nutrition.

For more information, check out the following websites:

Tuft’s University Nutrition Newsletter –  Click on Health Professionals, then Hot Topics, then Sports Nutrition applies to all ages and interests.

Centers for Disease Control, The Nutrition and Physical Activity component of the CDC, to find specific programs.


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