York City's 275th Anniversary

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10/22/2012 12:00 AM Updated on: 10/22/2012 10:25 AM


Don’t think of healthy eating as a chore or a diet. It should be a constant way of living. It’s easy and simple to include small choices into your daily eating habits that can lead to a healthy and happy you. Here are a few tips that I’m sure will help you along the way.
1.      If you feel the need to grab a snack during the workday, try packing a few fruits and vegetables and keep them within reach during the work day. There easy to find! Just stop by and pick a few up at our local Farmers Markets in the City of York; Market & Penn Street Farmers Market or Central Market York.  It’s much healthier than eating that bag of chips or that candy bar.

Total Fat
Total Carbohydrates
Utz Potato Chips
1 oz bag
150 calories
9 g
14 g
1 medium
95 calories
0.3 g
25.1 g

2.      If you happen to have a busy schedule and often find yourself eating out for lunch, try choosing lighter choices on the menu or packing your lunch the night before. Most restaurants are choosing to list the nutritional content of items on their menus. If not, simply ask for a copy or view it on their website.  If that doesn’t work, you can always take the time to pack a healthy lunch, which might help keep a few dollars in your pocket.
3.      I know that you’ve heard it before, but keep your body hydrated by drinking plenty of water. If the taste of water bores you, “try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
4.      Encourage your children to eat healthy by cutting up fruits and vegetables and allowing them to engage in “food play” with them. This is the perfect snack for them while dinner is being prepared. Not only will this keep them healthy without them realizing it, it will help keep you healthy as well, just in case you get the urge to nibble while you cook too! 
5.      Try to hold true to serving size with your meals. It’s common that during our meals, we fail to pay attention to the actual recommended serving sizes. According to the United States Department of Agriculture, “start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 2-3 servings from the milk group and 2-3 servings from the meat group. Remember to go easy on fats, oils, and sweets.” See their recommended chart below:

Milk, Yogurt, and Cheese
I cup of milk or yogurt / 1.5 oz of natural cheese / 2 oz of process cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 oz of cooked lean meat, poultry, or fish / ½ cup of cooked dry beans, 1 egg, or 2 tbsp of peanut butter count as 1 oz of lean meat
1 cup of raw leafy vegetables / ½ cup of other vegetables, cooked or chopped raw / ¾ cup of vegetable juice
1 medium apple, banana, orange / ½ cup of chopped, cooked, or canned fruit / ¾ cup of fruit juice
Bread, Cereal, Rice, and Pasta
1 slice of bread / 1 oz of ready-to-eat cereal / ½ cup of cooked cereal, rice, or pasta

Hopefully these tips help you along the way, as you embrace the happier and healhier you!