Loup Basin Public Health Dept.

Providing health and wellness information, 

events, and resources to help you live + well!

Healthy Food Tips To BOOST YOUR ENERGY:

Healthy eating emphasizes fruits, vegetables, whole grains, dairy and proteins. Did you know that a healthy diet can boost your mental health, physical and overall energy levels? Check out these tips: 

Bump up the Fiber: 

-Slice up raw vegetables to use as quick snacks. Storing celery and carrots in water in the refrigerator will keep them crisp longer.

-Start your day off with a whole grain cereal like oatmeal or food made with bulgur or teff. For even more fiber, top your cereal with berries, pumpkin seeds, or almonds.

-Add half a cup of beans or lentils to your salad to add fiber, texture, and flavor.

-Enjoy whole fruit—maybe a pear, apple, melon slice or passion fruit—with a meal or as dessert.

Increase Calcium and Vitamin D:

-Drink a fortified dairy beverage with your meals.

-When you pack your lunch, include a packet of salmon or can of sardines once a week. Salmon and sardines with bones has more calcium than salmon and sardines without bones.

-Include spinach, collard greens, bok choy, mushrooms, and taro root in your vegetable dishes.

-Look for foods that are fortified with calcium and vitamin D. Soy beverages, soy yogurt, orange juice, and some whole-grain cereals may have these added nutrients. Just be sure they do not include added sugars!

Add More Potassium: 

-Put some variety in your beverages with one cup of 100% prune juice or 100% pomegranate juice.

-Have a banana as a snack.

-Enjoy 100% orange juice or a recommended dairy product with your meals.

Limit Added Sugars: 

-Drink water instead of sugary drinks. Add berries or slices of lime, lemon, or cucumber for more flavor.

-Add fruit to your cereal or yogurt for sweetness.

-Don’t stock up on sugary drinks and snacks. Instead, drink water and keep fruit and vegetable slices handy for snacks.

-At coffee shops, skip the flavored syrups and whipped cream. Ask for low-fat or fat-free milk or an unsweetened, fortified soy beverage. Or get back to basics with black coffee.

Read nutrition labels and choose foods with no or lower amounts of added sugars.

Replace Saturated Fats: 

-Replace whole milk in a smoothie with low-fat yogurt and an avocado.

-Sprinkle nuts or seeds on salads instead of cheese.

-Use beans or seafood instead of meats as a source of protein.

-Cook with canola, corn, olive, peanut, safflower, soybean, or sunflower oil instead of butter or margarine.

-Replace full-fat milk and cheese with low-fat or fat-free versions.

Cut Back on Sodium:

-Instead of using salt, add flavor to your meals with a squeeze of lemon juice, a dash of no-salt spice blends, or fresh herbs.

-Eat high-sodium processed and prepackaged food less frequently. Many common foods, including breads, pizza, and deli meats, have high amounts of sodium.

-At the grocery store, read the Nutrition Facts label to find low-sodium products.

-Buy unprocessed food, such as fresh or frozen vegetables, to prepare at home without salt.

Aim for a Variety of Colors: 

-Sprinkle fresh herbs over a salad or whole wheat pasta.

-Make a red sauce with fresh tomatoes (or canned tomatoes with low sodium or no salt added), fresh herbs, and spices.

-Add diced veggies—like peppers, broccoli, or onions—to stews and omelets to give them a boost of color and nutrients.

-Top low-fat, unsweetened yogurt with your favorite fruit.