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Simple Tips from Registered Dietitians

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  • At least twice a week, make fish and seafood the protein on your plate.

  • Keep meat and poultry portions lean and limit to three ounces per meal.

  • Cut back on sodium and empty calories from solid fats and added sugars.

  • Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks and sweetened teas and coffees. Choose 100-percent fruit juice.

  • Compare sodium in foods and choose those with the least amount listed on the Nutrition Facts Panel.

  • Season foods with spices or herbs instead of salt.

  • Select lean cuts of meat or poultry and fat-free or low-fat dairy products.

  • Use heart-healthy oils like olive, canola and sunflower oil in place of butter or shortening when cooking.

Giancoli recommends cooking more often at home, where you are in control of what is in your food. "And don't forget that exercise and healthful eating are crucial to maintaining a healthy lifestyle," Giancoli says. "Choose activities you enjoy like going for a walk with your family, joining a sports team, dancing or playing with your children. If you donít have a full 30 minutes, carve out 10 minutes three times a day. Every bit adds up and health benefits increase the more active you are."

As part of National Nutrition Month, the Academy of Nutrition and Dietetics' National Nutrition Month Web site includes helpful tips, recipes, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the "Get Your Plate in Shape" theme.


The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world's largest organization of food and nutrition professionals. The Academy is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at


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