Proper Nutrition

Eating for Wellness

Make thoughtful food choices throughout the day with these tips for healthy eating.

Snacking

  • Don’t forget to snack. Healthy snacking keeps you energized throughout the day and keeps food cravings in line. A one-ounce serving of walnuts is a perfect portable snack to help those hunger pangs.
  • Have a mid-morning snack of walnuts and hot green tea to keep you satisfied. Try some great snacking recipes from our collection.
  • Keep an eye on low-fat and non-fat snacks and sweets. Many are high in sugar and refined carbohydrates.

Meal Planning

  • Portion Size Matters – Good nutrition does not mean you have to suffer; you just have to adjust your way of thinking about your plate. Learning recommended portion sizes is key to sustaining health. Use this Portion Plate Tool to assess whether you are eating a reasonable amount of vegetables, meat, etc. Another useful guide would be to start using your salad plates as dinner plates.
  • Eliminate trans fat from your diet. It increases bad LDL cholesterol and decreases good HDL cholesterol.1
  • Know your fats. Knowing which fats raise LDL cholesterol and which ones do not is the first step to lowering your risk of heart disease. Try to get most of your fat consumption from sources of monounsaturated and polyunsaturated fatty acids like plant protein, nuts—such as walnuts, and vegetable oils.
  • Think raw. Before automatically cooking up your vegetables every night, try eating them raw. Cooking veggies can reduce their fiber content, and skins are a good source of fiber.
  • Keep it simple. Try buying foods that contain the same ingredients you would use at home and avoid products that have so many ingredients they barely fit on the label.

Tips in the Kitchen

  • Get back in the kitchen. With most Americans eating a majority of their meals outside the house, we have become increasingly unaware of our food intake. Fire up the stove and start taking control of the food you eat.
  • Try changing the method of preparation, using cooking techniques like grilling, steaming, or broiling, rather than frying. These cooking methods still capture the flavor of the food, without adding high amounts of oil or butter to dishes.2
  • Store nuts and nut oils in your refrigerator. The good fats in nuts, such as walnuts, need cool storage to maintain their health benefits.

During the Day

  • Start with fiber. Choosing a high-fiber cereal for breakfast gives you a healthy kick start to the day, and also helps you feel full longer. Try our California Walnut Granola recipe.
  • Hit the brakes on speed eating. To avoid overeating and increase your enjoyment in food, try eating more slowly. Also, remember to enjoy your meals at a table, and always eat from a plate.
  • Variety is key. Make sure you’re getting the nutrients you need, by choosing foods like vegetables, fruits, nuts, beans, whole-grain products and fat-free or low-fat dairy products.
  • Bottom line: When it comes to weight loss, calories count. To lose weight, you must consume fewer calories than you burn each day. Review our Tips for Weight Management.
  • Get moving at work. During your lunch break, take a 30 minute walk to clear your head and get some exercise in the process. Invite a co-worker to join you!
  • Drink up. Staying hydrated is essential to a healthy lifestyle. Keep track of how much water and water-based beverages you consume on a daily basis.
  • Set aside time to eat. Missed meals can lead to overeating, so try sticking to an eating schedule.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.3
  • Stay energized. For all-day energy, avoid simple sugars and consume high-quality protein, such as walnuts and fish. Be sure to also fill your diet with fruits, vegetables and 100% whole grains.
  • Take a 30 minute walk before dinner with your family every night. Talk about what you are grateful for that day and what challenges you might be facing. Eat six walnut halves before you start the walk so that you aren’t as hungry when you return home for dinner.

1 http://www.americanheart.org/presenter.jhtml?identifier=532#tfa

2 http://www.health.gov/DietaryGuidelines/

3 http://www.americanheart.org/presenter.jhtml?identifier=851