Nancy Lugo: Two dozen tips to eat healthier

Eat well and enjoy it in 2014.

Check the healthy eating patterns you are doing now. Circle the ones you want to add to your life. Then hold on to this list and check your progress in six weeks (the time it takes to make a change into a habit.)

1. Go for food from the farm. If it comes from a factory and in a box, it is likely to have oodles of sugar and/or salt.

2. Be colorful. Select a wide range of colors of fruits and vegetables.

3. Use a smaller plate.

4. Write down what you eat or try a free food and exercise app, like Lose It! There’s nothing like accountability, even to yourself, to keep you on track.

5. Plan your meals ahead of time.

6. Put some protein, such as nuts, beans, meat and cheese into each meal.

7. Pack your lunch.

8. Drink plenty of water.

9. Know how to read labels.

10. Determine how much is in “one serving.”

11. Remember it takes 20 minutes before your brain knows you have eaten enough.

12. Eat slowly.

13. Don’t forget liquid calories – beer and other forms of alcohol have over 100 calories.
    

14. Replace soda, which is liquid sugar water with bubbles and no nutritional value, with water.

15. Add calcium-rich foods to your life, like fat-free yogurts, milk and cheeses.

16. Fill half your plate with vegetables and one-fourth with protein.

17. Try fruit or low fat crackers for snacks.

18. Aim for limited fats. If a food leaves a grease stain on a napkin, it is high in fat.

19. Have a handful of nuts for good oils and protein.

20. Eat at the table, not standing up and not in front of a screen.

21. Limit caffeine in your day.

22. Eat several small meals a day.

23. Try some new spices.

24. Experiment with new, healthy recipes.