Small changes, lasting habits
Start here if you don't have time for a long guide. Each tip answers one question, takes two minutes to read, and can be applied today.
What do you eat as a snack?
A snack's job is to lighten the main meal. For it to do that, its size has to be set in advance.
What do you look for when buying nuts?
In the shell or shelled, salted or plain — these two questions change both the portion and the salt total.
Which method should be chosen instead of pan frying?
Grilling, the oven, steaming in its own juices and sautéing cook the same ingredient with far less oil. What decides is whether the ingredient sits in oil.
What do you do when there is no time to cook?
The time problem usually comes not from cooking but from preparation. Moving the preparation earlier lifts the evening's burden of decisions entirely.
What do you look at when choosing cheese?
The portion of cheese changes with the type, and cheese is counted among the items high in salt. That is why the salt line on the label is read.
When does someone who exercises in the morning eat?
There is no single right hour. What decides it is the intensity of the exercise, its length, and how the person adapts to working out hungry or full.
Do herbal teas count as fluid?
They do, and they add to the day's total. The guideline lists herbal teas among the drinks for workplace snack breaks.
What does shopping in season gain you?
The guideline recommends eating vegetables that are available and affordable in their season, varied by their colors. The gain is in the budget and in the variety alike.
How do you choose a canned product?
In a can, the line to look at is not the product but the liquid it sits in. The guideline recommends rinsing and soaking brined products.
Is the eight glasses of water a day advice right?
The guideline finds this advice too little for some people and too much for others; even so, it says it should be thought of as a good target.
Is the feeling of thirst always reliable?
It is not. The guideline states that when sodium and potassium are lost along with the water, the thirst center may not be stimulated.
How should you flavor water?
The guideline states that water can be flavored with mint, cinnamon sticks, lemon and ice made from fruit. There is no need to add sugar.
The content here is for general information; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you is prepared only by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan. For a plan specific to your health situation, talk to a dietitian.