Woman in white workout clothes in lifting dumbbell behind table with veggies, fruit, cereal, orange juice, and yellow tape measure


Written By Nada Popovic BWU Health Coaching and Promotion Intern with Prescription Fitness

Getting active is critical but feeding your body the proper nutrients is just as important. Changes in health don’t happen overnight, making small changes can have a long-lasting effect on your body. Find the right balance of nutrition and physical activity for your body. Follow small steps such as the ones below to help steer you in the right direction:

  1. Slow down on sodium – Use herbs and spices to flavor food, consuming too much salt can cause high blood pressure, increased risk of stroke, heart disease and kidney disease
  1. Eat a variety of fruits and vegetables – Packed with essential vitamins, minerals, antioxidants, and fiber to help you feel energized and prevent disease, cancers, and high blood pressure
  1. Choose healthy fats, limit foods high in saturated fat – Foods high in omega-3 fats (fish, nuts, seeds) will help you feel full longer as well as reduce your risk of cardiovascular disease, improve mood, and prevent dementia
  1. Choose healthy carbs, cut back on added sugars – Carbs are the main source for energy, whole grains (beans, fruits and vegetables) can help to protect against coronary heart disease, cancers, and diabetes
  1. Fill up on fiber – Whole grains, beans, nuts, certain vegetables and fruits can help reduce your risk of heart disease, stroke, diabetes, and even aid in weight loss
  1. Get enough protein – The building blocks of bones, muscles, cartilage, skin, and blood, helps to build and repair tissues
  1. Drink plenty of water – Regulates your body temperature, lubricates and cushions joints, prevents muscle cramps, protect tissues, and rids of waste

Most importantly, moderation is key. You don’t have to cut off certain foods completely or follow a strict diet, just think about what you are putting into your body and what you will get out.


If you commit to eating healthy you can expect a range of benefits, some including:

  • Feel better
  • Increase in energy
  • Sleep better
  • Stronger bones
  • Healthier heart
  • Reinforced immune system
About the author : jhaase

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