Why is eating healthy so hard?

The simple answer to the question, Why is eating healthy SO hard?, is… IT DOESN’T HAVE TO BE! So many of us tend to think that if we want to eat healthy that it will be too expensive, take too long to make the meals, has to be food you have never heard of, or food that is not readily available to you. These thoughts can be true if you make them true, but all you have to do is change your way of thinking and develop a meal plan that will work for you!

Some say, “I don’t like healthy foods and I can’t find them.” Why try to make a menu or plan that includes foods you would never eat or that you cannot buy at the local grocery store? Make out a meal plan that you will enjoy and make sure it includes a few of your favorite foods (in the right portion sizes). Include foods from all five food groups (grains, protein, vegetables, fruits and dairy), have the right number of servings from each group, make sure you can buy the foods at the supermarket and pick foods that fit into your budget and lifestyle.

When you plan your menu for the week or even if you are planning meal to meal, ask yourself, “Does this reflect the MyPlate guidelines?” These guidelines are put into place in order to help us make healthier food choices and balance our portion sizes. Following the MyPlate diagram at meals will help you make food choices from each food group and not over-eat just one food group.

Key Points of MyPlate are:

• Find your balance between food and physical activity

• Focus on fruit

• Vary your veggies

• Keep food safe to eat

• Get your calcium-rich foods

• Make at least half your grains whole grains

• Go lean with protein

Key Points of MyPlate are:

• Find your balance between food and physical activity

• Focus on fruit

• Vary your veggies

• Keep food safe to eat

• Get your calcium-rich foods

• Make at least half your grains whole grains

• Go lean with protein

“What about the expense? Healthy food is expensive.” Again, it doesn’t have to be with a little planning ahead and getting the most out of what you are buying to avoid waste. Buy fresh fruits and vegetables that are in season when they are at their peak quality and the least expensive. If your favorite produce item is not available, don’t be afraid to buy canned foods to cut back on cost. When you choose the low-sodium varieties and the fruits in juice (not syrup) with no extra sugar added, they are just as nutritious as fresh fruits and vegetables. Another way to cut down on costs is to stock your freezer with simple fruits (no added sugar) and vegetables in re-sealable bags that allow you to use as much as you need and put the rest back away so you do not waste the extra. Limiting the amount of extras or treat foods that generally offer little nutritional value is another great way to save money when grocery shopping.

“But eating healthy takes so much time!” Making a menu and a meal plan may take a little extra time and organizing, but once you know what you are going to make and have the groceries, it does not have to take a long time to cook or prepare. If you choose a recipe that might take a little more time to prepare, make sure to plan it on a day that you know you will have time to make it. If you know you will be running short on time, choose food items that you can bake or grill in 15-20 minutes once defrosted, and side items that can be steamed on the stove or in the microwave in only a few minutes. Pre-portion your foods ahead of time the night before in order to save time before the meal.

Hopefully these tips will help you realize eating healthy does not have to be hard! Making little changes can make a big difference in your meals and does not have to be such a burden on your life. When you are consistent with making healthy choices, it will become easier and you will adapt a healthy lifestyle that you can do forever.

FACT OR FICTION:

Eating Sugar Causes Diabetes. FICTION

If you don’t have diabetes, eating sugar won’t cause you to get diabetes. Since foods that are high in sugar are also often high in calories, over-eating those foods can lead to weight gain. Being obese and inactive increases your risk for diabetes. Cut back on extra calories by choosing foods and drinks with little or no added sugars.

It is easy to spot whole grain foods - they are brown. FICTION

Color is not a reliable method for identifying healthy food products. The most reliable information is on the food label. To get the full range of health benefits provided by whole grains including fiber, vitamins, minerals and antioxidants, eat three or more servings of whole grains every day.

FACT OR FICTION:

Eating Sugar Causes Diabetes. FICTION

If you don’t have diabetes, eating sugar won’t cause you to get diabetes. Since foods that are high in sugar are also often high in calories, over-eating those foods can lead to weight gain. Being obese and inactive increases your risk for diabetes. Cut back on extra calories by choosing foods and drinks with little or no added sugars.

It is easy to spot whole grain foods - they are brown. FICTION

Color is not a reliable method for identifying healthy food products. The most reliable information is on the food label. To get the full range of health benefits provided by whole grains including fiber, vitamins, minerals and antioxidants, eat three or more servings of whole grains every day.