Practicing good nutrition boosts personal performance
- Limit your sugar. Try drinking water instead of soda or sugary sports drinks.
- Lower your sodium. Start reading labels to see how much sodium is in a certain food. Buy “reduced sodium” items whenever possible.
- Eat lean protein. Eat less fatty red meat and more chicken, seafood, beans, eggs, nuts, and seeds.
- Choose whole grains. Whenever possible, eat whole grains like brown rice and whole wheat over “refined grains” like white bread, pasta, and anything made with flour.
- Snack on fruits and vegetables. Instead of reaching for the chips, try cutting up some carrots or eating an apple instead.
- The food is as fresh as you’ll find anywhere. Most produce is brought to market within hours of being picked.
- You’re getting nutrition to the max. Eating food grown close to home and recently harvested has many health benefits.
- Local farmers grow seasonal foods, which tend to be less expensive and are fun to cook with.
- You get to speak with food experts — the farmers — who can teach you how to use the produce, grow your own food or share some great recipes.
- You can find a list of farmers markets in the U.S. in this National Farmers Market Directory.
- Snag simple, healthy recipes for your meal planning or last-minute meal.
- Make your shopping list with the My Shopping List tool.
- Review the Savings Aisle to see what's on sale for the week and preview the promotional prices before making your shopping list.
- 5 or more servings of fruit and vegetables. Prepare meals and snacks at home using fruits and vegetables, and teach kids how to make healthy foods.
- 2 or fewer hours of screen time. Make television, video games and the internet less convenient to use, turn them off during meals, and make sure children are doing activities that don’t involve screens.
- 1 or more hours of physical activity. Look for fun activities your family can enjoy together and use the activities as incentives instead of food.
- 0 sweetened beverages. Sweetened beverages add extra sugar and calories to the diet, so encourage children to drink water or low-fat milk instead.
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