Article | March 2018

Become a Healthy Eater

Ready to start eating a healthier diet? Improved eating habits can help you feel, function, and look better. There are no quick fixes - it'll take motivation, willpower, and work. But remember that you hold the power over what you put in your mouth. Start slowly; small changes can add up. And they may be easier to stick with in the long run.

Ready to go? Let's find out what to eat, and what to limit.

Variety is the spice of life

Healthy eating is all about variety. Aim to eat a range of different foods every day. This means fruits, vegetables, whole grain breads and cereals, fish, lean meats, low-fat dairy products, nuts, seeds, dry peas, and beans. Make it simple: eat some protein, two pieces of fruit, and a salad each day. Make your salad colorful - try carrots, celery, lettuce, bell pepper, onion, cabbage, and beets. And go easy on the dressing. A tablespoon goes a long way if you toss the salad well.

What about fat and salt?

Limit the amount of fat, saturated fat and cholesterol you eat. This includes the fat in meats, eggs, butter, cream, and shortenings. Lower your salt intake, too. Try cooking with smaller amounts of salt, avoiding salty snacks, and using low-salt seasoning or herbs to flavor foods.

Satisfy your sweet tooth

Love the sweet stuff? You can curb your sugary cravings with healthy swaps. Try eating natural sugars like raisins, apples, bananas, pears, or melons. It's okay to indulge in dessert from time to time. But try to replace candy and cookies with healthier snacks.

The bottom line?

Here are the keys to healthier eating:

  • Mix up your food choices
  • Limit fat and salt
  • Reduce your sugar intake

Each time you go to eat, try to choose foods that fuel your body. Replacing empty calories with nutritious foods will help you feel, look, and function better. You can do it!

Friends talking and eating lunch at gym

This material is provided by Cigna for informational/educational purposes only. It is not medical/clinical advice. Only a health care provider can make a diagnosis or recommend a treatment plan. For more information about your behavioral health benefits, you can call the member services or behavioral health telephone number listed on your health care ID card.