Proper nutrition helps us be at our best Proper nutrition helps us be at our best. The following pages contain verbiage, tips, a printable poster and other articles and resources that you can reference and share with your co-workers and employees.

What and Why Why is nutrition important? Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. Let’s spend some time this month thinking about ways to incorporate better nutrition into today’s busy lifestyle.

Ideas for activities Host a team potluck that focuses on healthy recipes. Consider establishing maximum calories per serving for dishes brought. Not only will this keep the potluck truly healthy, it will push folks to experiment and share new recipes. Ask each person to keep a food journal for one week. Have team members share something that they learned from logging what they were eating. This information can be shared at a lunch and learn or by having team members jot their thoughts down on a post-it note on the breakroom wall. Have team members look up their ideal caloric intake per day based upon their age and lifestyle.

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Tips A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day keeps your energy up and your metabolism going. Reducing the sodium Americans eat by 1,200 mg. per day, could save up to $20 billion a year in medical costs. The best healthy cuisines are Indian, Thai, Japanese, Chinese, Mexican and Greek. Cooking at home is not only a great way to make sure the ingredients are healthy, but also that portions are correct. Use a smaller salad-size plate instead of a big dinner plate to help manage portions. Be conscious of what is in the food you're eating by reading the nutrition facts label. Look for foods that are high in fiber, vitamins and minerals to keep you full and limit foods that are high in total fat, sodium and cholesterol.

More tips Fix healthy snacks. Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana. Keep a toothbrush and toothpaste at your desk, and brush after lunch. The clean, minty-fresh feeling and taste in your mouth deter you from wanting to consume sweet or savory foods. Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat. Drinking a glass of ice water can burn 25 calories and keep you hydrated. Your plate should be: ½ fruits and vegetables, ¼ whole grains and ¼ protein. Who hasn’t left work late with a growling stomach but little energy to shop and cook? A busy schedule is one of the top reasons why people choose quick takeout meals, which are often calorie-laden and a contributor to expanding waistlines.

More tips Bring your own food to share at parties or potlucks, that way you’ll know there will be something there you will enjoy eating. One of the most important things you can do to make healthier food choices is to learn appropriate portion sizes. Learning what your plate should look like is the first step in any healthy lifestyle. . Low-fat popcorn will satisfy your craving for something salty and crunchy, and it's also a good source of fiber. If you are tempted to snack, distract yourself by taking a walk, drinking a glass of water or chewing gum. Find the strong and weak points in your current diet. Do you eat 4-5 cups of fruits and vegetables every day? Do you get enough calcium? Do you eat whole grain, high-fiber foods? If so, you’re on the right track! Keep it up. If not, add more of these foods to your daily diet. When you eat out, be aware of hidden fats and larger portion sizes.

More tips Frozen bananas are a great substitute to ice cream, which is rich in sugar and fat. A medium-size banana contains the needed amount of glucose by the brain to perform at its best. If you struggle with mindless snacking at work, try to stay off social media throughout the day — especially if you are hungry to begin with. Fish, chicken, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage. By switching those chips, cookies, etc. for a snack option that requires a bit more work on your end, like an orange you have to peel or nuts that require individual shells to be cracked open (think pistachios), you'll ultimately consume less. Make half your plate fruits and vegetables. Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

More tips Salmon, tuna and sardines are all loaded with omega-3 fatty acids, an autoinflammatory nutrient that aids in recovery, as well as blood flow, memory, hair and skin health. Participants lost 6.5 pounds when they had the support of at least one partner instead of going it alone. Most people find it difficult to change a number of unhealthy eating habits at once. Instead make small changes — have a salad with dinner, eat a healthier breakfast, limit eating out to once a week, etc. Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.

Appendix Harvard.edu BusinessInsider.com ChooseMyPlate.gov Wellmark Blue Magazine Helpguilde.org WebMD.com IowaMomentum.com Fitness.gov HealthyEating.sfgate.com MidwaySimplicity.com EatRight.org Heart.org Byrdie.com FamilyDoctor.org Health24.com