Prisco’s Family Market

1108 Prairie Street, Aurora, IL 60506 | 630-264-9400

Hours: Monday - Friday, 7 am to 8:30 pm | Saturday, 7 am to 8 pm | Sunday, 8 am to 7 pm

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Some tips and motivation to help keep you eating healthier.

Okay, silent show of hands, how many of you have stuck to your New Year’s resolution to eat healthier and lose some weight? How many have had some set-backs but are still committed and working at it? Good, nice to see so many of you are committed to eating healthier this year, and kudos to those of you who have been zealous about it. Don’t get discouraged if over the weekend you may have fallen off the wagon a bit…just get up, and climb back on. You are not alone and we are all cheering each other on, right?

I like tips and shortcuts when it comes to facing a tough challenge, so I did some digging on the world-wide web and came up with a number of ideas to help each of us. See if any of them might work for you.

On the American Heart Association’s website I found the following tips:

  1. Watch your use of salt & other ingredients: Americans eat more than double the daily amount of sodium recommended by the American Heart Association. Too much sodium increases the risk of heart disease, stroke and other health problems, but this excess isn’t just from salting at the table. Americans get most of their sodium — 77 percent — from processed foods. If you choose these foods, compare the labels and look for lower-sodium versions. Reading labels is one of the best ways to eat healthier. In addition to watching out for too much salt, pay close attention to what else you are ingesting with the prepared food. Too many ingredients is usually a red flag, especially if most of the ingredients require a PHD in chemistry to know what they are and what they do to us.

  2. Pile on the fruits and vegetables: Spend more time in the produce department and try to make it a point to have two fresh fruits and or vegetables in every meal that you eat. Fruits and vegetables contain vitamins, minerals and other nutrients. Look for fruits and vegetables of many different colors. Then try a “healthy sauté” using a small amount of liquid to cook vegetables. Need a quick, healthy weeknight dinner? Try a salad.

  3. All Fats are not bad. A certain amount of fat in our diet is necessary for good health, just choose good fats over bad whenever possible: Learn how to substitute good fats (mono and polyunsaturated fats) for bad fats (saturated and trans fats). For example, try canola oil or olive oil instead of butter. Choose lean meats, poultry without skin and fish instead of fattier cuts of meats. Enjoy heart-healthy fats in moderation and remember this tip: 1 teaspoon equals 1 serving.

  4. Cook at home. There are lots of reasons that a home-cooked meal is good for your health and your wallet. There is nothing wrong with an occasional night out or breakfast at your favorite pancake house, but home-cooked meals will save money and give you a better chance of eating healthier. Cooking at home allows you to make sure the ingredients are healthy and the portions are correct. Try using a smaller salad-size plate instead of a big dinner plate, as well.

If any of you have some healthy eating tips that you would like to share, please pass them along. Together we can all be a little bit healthier in 2018.