Grain Valley News
  • Home
  • About
    • Contact
  • News
  • Community
    • Community Guide
    • First Fridays Puzzle Race
    • Best of Grain Valley
    • Events Calendar
    • Job Board
    • 2025 Garage Sale Directory
    • Voter Resources
  • Support
    • Advertise
    • Become A Sustaining Member

​news

5 Tips To Spring Clean Your Diet

4/16/2020

 
Picture
by Megan Callahan, Hy-Vee Corporate Dietitian
 
     Spring is here! While your neighbors and friends are focused on spring cleaning their living space, have you thought about spring cleaning your diet? We’re not talking about starting the next trendy diet in the news, but rather using spring as a time to reflect on what “basic” healthful diet habits you forgot about over the long cold winter months.
 
Remember Hydration
     Arguably one of the most important aspects of your health is staying hydrated, but typically it gets lost in the shuffle when focusing on our diets. We have a tendency in winter months and colder weather to naturally decrease water intake to stay warm. Springtime is the perfect time to again focus on this.
     The average adequate fluid intake, according to The National Academies of Sciences, Engineering, and Medicine, should be between 92 and 124 ounces a day. Several factors would either increase or decrease that amount, but this gives you a rough starting point; it’s much more than the 64 ounces once recommended. Dietitian Tip: Start your day off with a water bottle before you drink your typical morning beverage!
 
Eat the Rainbow
     This advice, used to encourage kids to get a variety of fruits and vegetables in their diet, is important for adults as well. According to the CDC, only 1 in 10 adults are meeting the recommendations for fruit and vegetable intake.
     Take a minute and think: How many servings do I typically consume? The reason to include all the colors of the rainbow: Each color carries different phytochemicals and antioxidants that may help you fight off cancer and reduce the risk of metabolic diseases. 
     Dietitian Tip: Try to get 2 colors of fruits and vegetables on your plate at each meal.
 
Skip the Added Sugar
     Added sugars can be found in just about everything, from peanut butter, bread and crackers to sauces. It’s important to differentiate between natural sugars and added sugars. Natural sugars are those that are “naturally” found in food. Foods including fruits, vegetables and many dairy products would fall into this category.
     Added sugars, just as it implies, are sugars that are added to a food to enhance flavor or texture. The newest Dietary Guidelines for Americans suggest limiting our added sugar intake to less than 10% of our total daily calorie intake. Food labels show the total sugar in a serving and what portion of that is derived from added sugars.
     Dietitian Tip: Make it a habit as you purchase a food product to look for the added sugar amount in the nutrition label. Check similar products to compare and find the option with the lowest amount of added sugar.
 
Consume Healthy Fats
     Not all fats are created equal. Saturated and trans fats may have negative effects on your cardiovascular health; monounsaturated fats, polyunsaturated fats and omega-3s are better for you. You can find these fats in foods like fatty fish, flax/chia seeds, avocadoes, olive oil, nuts and seeds.
     Per the Dietary Guidelines for Americans, your fat intake should be around 20% to 35% of your total caloric intake. Dietitian Tip: Consume 2 servings of fatty fish a week. Examples of fatty fish include salmon, sardines, albacore tuna and trout.
 
Be Mindful of Portions
     Looking for defense against weight gain? Being more aware of your fullness and portions can help. Most individuals eat out of habit and routine, so use strategies like the hunger scale, smaller plates and meal duration to find your appropriate meal or snack size. Dietitians will tell you: There are no food rules. Using mindfulness is a healthy key and looks different for each person.
     Dietitian Tip: Get evening cravings? Stop yourself and reflect on why you are going back to your pantry. Is it out of hunger? Is it out of emotion, like boredom? Or is it a habit?
Instead of working on your obligatory spring cleaning list, follow these tips toward taking a fresh look at your diet - and feel the difference.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
 

Megan Callahan is one of your Hy-Vee Corporate Dietitians! She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. She is a member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). Formerly, Megan served as the President and Vice President of the Kansas City Dietetic Association.  With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 



Comments are closed.

    RSS Feed

    Categories

    All
    5 Questions
    Arts
    Beacon: Missouri
    Best Of Grain Valley
    Burton Kelso
    Business
    Cathy Allie
    Celebrations & Transitions
    Census
    City Of Grain Valley
    Civics 101
    Columnists
    Community Profile
    Covid-19
    Covid19
    Downtown Grain Valley
    Dr. Bug
    Economic-development
    Education
    Elections
    Financial-health
    Fitness
    Food Inspections
    Good News
    Good-news
    Grain-valley-assistance-council
    Grain Valley Fair
    Grain Valley Historical Society
    Grain-valley-partnership
    Grain Valley Schools
    Health And Fitness
    Health-and-fitness
    Home And Garden
    Jackson County
    Kansas City Royals
    Kindness Awards
    Ld
    Letters
    Local News
    Looking Back
    Lorne-meinershagen
    Missouri House Of Representatives
    Missouri Independent
    Missouri Senate
    Musings From The Middle
    Neighborhood View
    On-the-job
    Pets
    Police Blotter
    Public Notice
    Quick-news
    Rdn
    Recreation
    Sally-whitaker
    Scene In Grain Valley
    Seniors
    Senior-send-off
    Sports
    State Of Missouri
    Sunshine Week
    Technology
    The Beacon
    Tracey-shaffer
    Transportation
    University Of Missouri Extension
    Waynes-world

    RSS Feed

    Archives

    May 2025
    April 2025
    March 2025
    February 2025
    January 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018

Grain Valley News

This work by Grain Valley News is licensed under CC BY-NC-ND 4.0

Contact Us

PO Box 2972
​Grain Valley MO 64029

Privacy Policy
​
(c) 2025 Grain Valley News
Picture
  • Home
  • About
    • Contact
  • News
  • Community
    • Community Guide
    • First Fridays Puzzle Race
    • Best of Grain Valley
    • Events Calendar
    • Job Board
    • 2025 Garage Sale Directory
    • Voter Resources
  • Support
    • Advertise
    • Become A Sustaining Member