17 Health Tips for 2017!


Dedicate yourself to a healthy lifestyle in 2017 with these nutrition, wellness & physical activity tips!






  1. Eat Breakfast– Start your morning with a healthy breakfast that includes a lean protein, whole grains, fruits and/or vegetables. For example, low fat plain Greek yogurt with fresh fruit and whole grain granola or a breakfast burrito with scrambled eggs, low fat cheese, and salsa/guacamole in a whole-wheat tortilla.
  2. Follow MyPlate- Make half your plate fruits and vegetables to add color, flavor, texture, vitamins, minerals and fiber. Then a quarter of your plate whole grains and a quarter lean protein. For example, a mixed salad with berries, brown rice and grilled salmon.
  3. Watch Portion Sizes– Stick to one plate and use the Myplate method to create a healthy balance. To trick the eye, use smaller plates, bowls and cups and fill them up so it looks like more but will be less quantity.
  4. Be Active/Move! – Have you heard that “Sitting is the new smoking”? Getting up every hour and walking can help burn calories, lubricate joints to reduce stiffness and boost energy and productivity.
  1. Fix Healthy Snacks – Healthy snacks can sustain energy levels between meals. Aim for a combination of protein and carbohydrate to include whole grains, fruits and vegetables. Try raw veggies with hummus, low fat cottage cheese and fruit, 2 tablespoons of nut butter with an apple or banana or trail mix.
  1. Understand Food Labels – Reading the Nutrition Facts Panel can help you understand calories, sodium, sugar, fat and fiber content and ingredients. A good rule of thumb is if you can’t pronounce it you probably shouldn’t eat it.
  1. Shop the Perimeter of the Grocery Store– Staying to the outside of the grocery store will help to stay away from processed foods and to eat more fresh fruits, vegetables, protein, dairy and whole grains.
  1. Bring Back Family Dinner- Plan to eat as a family at least a few times each week. Set a regular mealtime and turn off the TV and electronic devices to encourage family discussion. Get kids involved with cooking and planning meals to teach good nutrition habits.
  1. Drink More Water- Quench your thirst by drinking water instead of sugary drinks.  Carry a water bottle with you and add fresh fruit or herbs to increase liking. Remember to continue to drink in cold, dry environments like Utah and avoid ever feeling thirsty.
  1. Experiment with Herbs and Spices– Avoid seasoning with only salt and pepper. Try adding Italian spices to various dishes and dressings, Old Bay Seasoning to various protein entrees, cinnamon to breakfast meals and turmeric to side dishes, smoothies or salad dressings.
  1. Eat Seafood Twice a Week- Fish and shellfish contain a range of nutrients to include healthy omega 3 fats. Salmon, trout, oysters and sardines are higher in Omega 3 and lower in Mercury.
  1. Cut back on Added Sugars- All age groups in America are above the daily-recommended amount of added sugars. Foods and drinks with added sugars contribute to empty calories with little or no nutrition. Reading the label and ingredients for added sugars can help to reduce your daily intake.
  1. Try a New Work Out Class– Local fitness facilities offer a multitude of various workout classes. Try something new this year to include Barre, TRX, Zumba, Yoga, Boot Camp or Spinning.
  1. Get More Sleep- Getting enough sleep every night is just as important as fitness and nutrition. For an adult aim for 6-8 hours a night continuously. Getting less sleep one night then “making up” for it the next night is not the right answer. Sleep helps to reduce stress, lower cravings and overeating, and stay energized for the day.
  1. Plan Meals to Shop Prepared- Use a weekly calendar and plan out meals to include main meals and snacks for grocery shopping. This helps with eating on a budget too! Remember making double portions at dinner can be a great lunch the next day!
  1. Eat Foods with Vitamin D- Eating food sources with Vitamin D is important for bone health. Food sources include, Salmon, Milk, Mushrooms, Egg Yolks and Seeds.
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