Nourish for Life

Though Shepherd Center clinical nutritionist Kristy Prox addresses complicated dietary challenges for patients, she says most people can follow some simple, healthy nutrition guidelines, such as filling half your plate with fruits and vegetables.

Drink water. Drink five to eight glasses a day. People often misinterpret thirst as hunger.

Eat breakfast. A high-fiber, high-protein breakfast is a great way to jumpstart your day. But lighten up that coffee drink with fat-free milk and sugar-free syrup.

Eat at home — with your family. Cooking at home allows more control over the amounts of fat and sodium in a dish. Studies show eating together as a family promotes healthier eating.

Be smart when eating out. Order meals baked, broiled or steamed rather than fried or cooked in heavy sauces. And don’t “upsize” your meals at fast-food restaurants.

Here are a few more recommendations from Prox:

• Eat three to six servings a day of whole-grain, high-fiber breads and cereals.
• Eat five to nine servings a day of fruits and vegetables. Choose a wide variety of colors (green, white, red, yellow, orange and purple).
• If you eat meat, eat white meat at least four times more often than red meat.
• Choose a diet low in saturated fat and moderate in total fat. Eat less animal fat.
• Avoid sugar and other refined carbohydrates. Drink fewer high-sugar sodas. Eat less white bread, junk food and candy.

Written by David Simpson
Photography by Louie Favorite