How To Start Eating Healthy: 10 Changes You Can Make
These dietitian-approved changes are more practical to stick with for the long term.
One of the most important things you can do to maintain your optimal health is to eat a balanced and nutritious diet. Doing so can help adults stave off chronic conditions, such as heart disease and diabetes, and allow those who are already chronically ill to manage their diseases.Visit https://www.timesunion.com/marketplace/article/best-nootropics-17854949.php.
“Healthy eating” can look different for everyone, but the ultimate goal is to establish a pattern of taking in foods and drinks that supply you with the necessary nutrients to keep up your overall health.
So how can you start eating healthily—and make it stick for the long term? Here are the best strategies for doing just that, according to experts.
Start Slow
Chances are you’re not going to know everything about healthy eating when you’re just starting out on your dietary journey: There’s a lot to learn, after all.
To that end, registered dietitian Trista Best, LD, advised that you start slow. A surefire way to start eating healthily in a manner that won’t overwhelm you can be making one to two small changes to your diet at a time.2
You can also do the same thing by trying new healthy foods. “One approach is to try a new vegetable each week,” Best told Health. “Pick a vegetable you’ve never tried before and research a new recipe to integrate it into a meal. If you do this each week, or even just once a month, you’ll end the year with several new healthy foods and recipes you didn’t know you liked before.” Learn more at https://www.timesofisrael.com/spotlight/metaboost-connection-reviews-the-shocking-truth-revealed-in-our-latest-report/.
Log Your Intake
You might find you’re eating less healthfully than you intend to.
One way to be more mindful about your food choices, according to registered dietitian Lisa DeFazio, RD, is to put your pen to paper. “Write down your reasons for wanting to eat healthily (lose weight, lower cholesterol, increase energy, improve moods, etc.), and read your list every day,” said DeFazio. “Track your intake with an app like MyFitnessPal to make sure you are getting all the nutrition you need.”
Indeed, you might be surprised by what you learn when you take the time to record what you’re eating. As for figuring out what your ideal intake should be in the first place, talk to a healthcare provider or get a referral to a dietitian.
You can also get a primer from the US Department of Agriculture (USDA)’s MyPlate Plan, a personalized food plan for your age, sex, height, weight, and physical activity level that shows what and how much to eat.3
Eat Fewer Ultra-Processed Foods
Pre-made foods can be convenient, especially when juggling work, family, and other obligations. However, ultra-processed foods have been associated with decreased nutritional diet quality as well as obesity and other health issues.4
As per registered dietitian Summer Yule, RD, ultra-processed foods make it tough to control your food intake due to multiple portions in one package or excessive not-so-healthful ingredients.
“Ultra-processed foods are highly processed and designed in such a way that they’re very easy to overeat,” said Yule. “Some examples include store-bought cookies, sugary breakfast cereals, frozen corn dogs, and similar convenience foods. These foods are often high in added sugar, white flour, and/or added oils, providing relatively few vitamins and minerals but a lot of calories.”
Planning meals can help jumpstart your decisions to eat better.5 So instead, make your default whole foods and meals that you prepare yourself: That way, it might become easier over time to eat more healthful foods instead of reaching for ultra-processed foods.
And a note, this suggestion of eating fewer ultra-processed foods doesn’t include items like chopped and frozen veggies, canned beans, or shelled pistachios—while they have been processed, they’re still whole foods.
Eat More Plants
The benefits of adopting a plant-based diet—like vegetarianism or veganism—are well-documented. For example, research has shown that vegetarians have higher levels of healthy fats, antioxidants, and anti-inflammatory compounds in their bodies than non-vegetarians.6 This is “likely because [vegans] consume more produce and other whole, plant-based foods,” as Health’s nutrition editor Cynthia Sass, RD, previously reported.
Thus, eating a more plant-based diet may be one way to start eating healthier. Be gentle with yourself if you try this approach, as you don’t have to go vegan or vegetarian to reap health benefits. The flexitarian diet, which is primarily a vegetarian diet but includes the occasional animal protein, was named one of the best diets of 2022 by the U.S. News & World Report.
“Remember, it’s not all or nothing. This perspective can be daunting and lead to failure,” said Best. “Try making one of your favorite non-vegan meals vegan by changing some of the ingredients, like tofu tacos instead of beef.” You may find that not only are you eating healthier with this approach but also that you’re trying new foods.
Balance Your Plate
Another way to start eating healthier is to think in terms of what’s on your plate. It’s crucial that you eat a variety of foods.7 However, certain foods should play a significant role in your diet at every meal, according to DeFazio.
“Fruits and vegetables should be the foundation of your diet; half your plate should be vegetables,” said DeFazio. Along with one serving of fruit at each mealtime, DeFazio recommended having lean protein on your plate.
To get that protein at breakfast, aim for an ounce of nut butter, turkey bacon, cottage cheese, or an egg. Protein should be about a quarter of your plate during lunch and dinner; reach for three to four ounces of skinless chicken breast or fish. Of note, if you’re not sure what three ounces look like, it’s about the size of a deck of cards.8
Mrs. Brenda Rae Emerson, daughter of the late
Lewis W. and Elsie Rae (Tungate) Whitley, was born on December 9, 1947. She
departed this life on Thursday, August 27, 2020 in Campbellsville at the Taylor
Regional Hospital, being 72 years, 8 months, and 18 days of age. She had made a
profession of faith in Christ and was a member of God’s Grace Church. Mrs.
Emerson was known as a giving person; she loved helping others in any way she
could. She was a retiree of Fruit of the Loom, having worked there over thirty
years. She had an ever-present faith in God, and was a beloved mother and
grandmother.
She leaves to cherish her memory:
Two sons: Jeff Roark and
companion Renee Marcum of Campbellsville, and Timmy Roark and wife Kendra of
Monticello,
Six grandchildren: Amber Roark,
Christopher Roark, Chad Roark, Kyle Roark, Reese Sexton, and Gehrig Sexton,
Three great-grandchildren,
A brother-in-law: Bradley Fair,
And a host of other family and
friends.
She was also preceded in death
by a sister, Phyllis Fair.
There will be a funeral service
to honor the life of Mrs. Emerson on Monday, August 31, 2020 at 1:00 PM in the
chapel of the L.R. Petty Funeral Home, 1765 New Columbia Rd, Campbellsville,
KY. Bro. Troy Elmore will be officiating. Burial will follow in the
Campbellsville Memorial Gardens Cemetery.
The family will receive friends
at the funeral home on Monday, Aug 31, after 10:00 AM until time for the
service.
Mrs. Mary Lois Underwood of Campbellsville passed from this life on Friday, August 21, 2020 at the Hardin Memorial Hospital. Daughter of the late Bluford and Myrtle (Lynch) Franklin, she was born on September 29, 1941 in Taylor County, and was 78 years, 10 months, and 23 days of age. She had made a profession of faith in Christ and was of the Christian faith. Mrs. Underwood was a homemaker and the devoted wife of Mr. Shelby Dean Underwood, who preceded her in death in 2003. She leaves to cherish her memory: Two sons: Terry Underwood and Jimmy Underwood, both of Campbellsville, Two brothers-in-law: Willard Taylor and Donnie Underwood, And a host of nieces and nephews, cousins, and other family and friends. She was also preceded in death by a daughter: Donna Kay Underwood Creason; and five siblings: Nelson Franklin, Omar Franklin, Mazie Martin, Grace Taylor, and Gladys Robinson. There will be a funeral service to honor the life of Mrs. Underwood on Monday, August 24, 2020 at 1:00 PM EST in the chapel of the L.R. Petty Funeral Home, 1765 New Columbia Rd, Campbellsville, KY. Interment will follow in the Mt. Carmel Cemetery, Mt. Carmel Church Rd, Taylor County. Bro. Mark Freeman will be officiating. The family will receive friends for a walk-through visitation at the funeral home on Monday, August 24, from 10:00 AM EST until time for the service. Current social distancing guidelines will be in effect and masks are required. Read More
Mrs. Ethel (Kilby) Farmer of Campbellsville was born on August 24, 1929 to the late Curtis and Laura Emma (Jones) Kilby. She departed this life on Friday, August 21, 2020 in Greensburg at the Green Hill Nursing and Rehabilitation Center, being 90 years, 11 months, and 28 days of age. She had made a profession of faith in Christ and was a member of Freedom Baptist Church. In 1979, Mrs. Farmer retired from Fruit of the Loom after 24 ½ years of employment, and was a devoted wife and homemaker to Mr. Orval Farmer, who preceded her in death in 1999. She leaves to mourn her passing: Three children: Gary Lee Farmer and wife Janet of Elk Horn, Betty Ann Floyd of Campbellsville, and Marsha Greer of Campbellsville, A brother: Claude Kilby of Campbellsville, Nine grandchildren: Doug Floyd, David Floyd, Brett Lee Farmer, Abby Farmer, Ryan Farmer, Danny Ray Bailey, Jr., LaDonna Sue Kearnes, Sonja Tucker, and Jeffrey Lynn Bailey, Twenty-three great grandchildren, Fifteen great-great grandchildren, And a host of other family and friends. She was also preceded in death by an infant daughter: Linda Farmer; two brothers: Odell Kilby and Ambrose Kilby; and four sisters: Nellie Cochran, Lela Jones, Vinnie Cox, and one more in infancy. The family will receive friends for a walk-through visitation in the chapel of the L.R. Petty Funeral Home, 1765 New Columbia Rd, Campbellsville, KY on Tuesday, August 25, from 10:30-12:30, followed by a private funeral service. She will be laid to rest in the Brockman Cemetery beside her husband. Current social distancing guidelines will be in effect and masks are required. Read More
Harold Lewis O’Banion of
Campbellsville, son of the late William Bryan O’Banion and Dorothy Ray Hord O’Banion
was born December 26, 1949, in Taylor County, Kentucky. He died at 1:13 P.M., Friday, August 21, 2020
in Campbellsville. Age: 70
Harold professed faith
in Christ and was a member of Friendship
Baptist Church.
He was an auto mechanic
at Ashland Broadway.
Harold was an avid UK
fan who also enjoyed hunting both deer and turkey, but most of all he loved having
his family and extended family at his house for get-togethers.
He united in marriage to
Nancy Matney July 22, 1972.
Besides his wife, Nancy O’Banion
of Campbellsville, Harold is survived by three daughters: Kelli Bertram and
husband, Allan of Campbellsville, Shelli Wilson and husband, Chris of
Crestwood, and Kimberly Rogers Losch of Glasgow; four grandchildren: Cameron
Wilson, Chandler Wilson, Sydney Bertram and Madison Bertram; one brother and
one sister: Donald O’Banion and wife, Vicky of Campbellsville, and Diane Estep
and husband, Kenneth of Elizabethton, Tennessee; sister-in-law, Sheila O’Banion
of Campbellsville; several nieces and
nephews and many other relatives and friends.
Harold was also preceded
in death by two brothers and one sister: William Ray “Banjo” O’Banion, Michael “Sleepy”
O’Banion and Wanda Kay O’Banion.
WALK THROUGH VISITATION:
5:00 -8:00 P.M. Monday, August 24th
FUNERAL SERVICE: 1:00
P.M., Tuesday, August 25, 2020
at Parrott & Ramsey
Funeral Home in Campbellsville by
James “Gilbert” Thompson of Campbellsville, son of the late Jimmie
Alva Thompson and Bessie Thompson, was born July 20, 1936 in Marion County,
Kentucky. He died at 10:50 A.M., Thursday,
August 20, 2020 in Glasgow. Age: 84
Gilbert professed faith in Christ,
was of the Baptist faith and had formerly served as a deacon and song leader.
He united in marriage to Rosie Lackey December 18, 1954 and she
preceded him in death August 27, 2007.
He was a lifelong entrepreneur and a career salesman. Gilbert enjoyed being around people and his
faith, family and community were very important to him.
Gilbert is survived by three sons and two daughters: Dennis Thompson of Louisville, Victoria Pearl and husband, Clifford of St. Lucie West, Florida, Greg Thompson and wife, Susan of Winchester, Jerome Thompson and wife, Tammie of Franklin and Annette Thompson and husband, Doug of Campbellsville; thirteen grandchildren; twenty great-grandchildren; six great-great-grandchildren; one brother and four sisters: Terry Thompson and wife, Betty, Jean Burkhead and husband, Jodie, Becky Spratt, Patricia Gray and Donnie and Hilda Bell and special friend, Mike Maupin of Campbellsville; two sisters-in-law: Pam Thompson and Sue O’Banion and husband, Eddie of Campbellsville; special-special friend, Naomi Cox and friend; several nieces and nephews and many other relatives and friends.
Gilbert was also preceded in death by Nettie Hedgespeth Thompson
and a brother, Phillip Thompson.
_______________
VISITATION: 5:00 – 7:00 P.M., Sunday, August 23, 2020 at Parrott & Ramsey Funeral Home
FUNERAL SERVICE: 7:00 P.M., Sunday, August 23, 2020 at Parrott & Ramsey Funeral Home in Campbellsville by Minister Fella Wilson
BURIAL:
Campbellsville
Memorial Gardens
EXPRESSIONS OF SYMPATHY ARE REQUESTED TO BE
DONATIONS
TO GLENVIEW HEALTH CARE FACILITY ACTIVITY FUND
OR THE AMERICAN ALZHEIMER’S ASSOCIATION AND MAY BE MADE THROUGH PARROTT &
RAMSEY FUNERAL HOME
Ann
Matherly Dile of Springfield, Tennessee, formerly of Campbellsville, daughter
of the late Frank Matherly and Mae Shofner Matherly, was born October 19, 1937 in
Taylor County, Kentucky. She died Wednesday, August 19, 2020 in Clarksville,
Tennessee. Age: 82
She
professed faith in Christ and was a member of Covenant Confirmers in
Springfield, Tennessee.
Ann
was a retired employee for the Kentucky State Disability Office in Frankfort
and had also worked at General Electric.
She
united in marriage to Frank Joe Dile July 3, 1959.
Besides
her husband, Frank Joe Dile of Springfield, Tennessee, Ann is survived by two
sons: Joe Dile and wife, Shelly of
Spring Hill, Florida and Chris Dile and wife, Pam of Springfield, Tennessee;
six grandchildren: Mia Dile Kupchinsky
of St. Louis, Missouri, Taylor Dile of
Frankfort, Kentucky, Conlan Dile of Virginia, Justin Kearney of Sonora,
Kentucky, Nathan Friend of Washington State and Lacey Todd of Springfield,
Tennessee; two great-grandchildren:
Gunner Kearney and Reanna Kearney; one sister, Virginia Shields of
Lexington; one sister-in-law, Betty Sue Willis and husband, Dale of
Campbellsville; several nieces and nephews and many other relatives and
friends.
She
was also preceded in death by three brothers and three sisters: Norman Matherly, Thomas Franklin Matherly, Bobby
Matherly, Doyle Webster and Sue Ellen Matherly and Doris Matherly in infancy.
_____________________
VISITATION: 12:00 Noon – 1:30 P.M., Monday, August 24, 2020 at Parrott & Ramsey Funeral Home
FUNERAL SERVICE: 2:00 P.M. Monday, August 24, 2020 at Parrott & Ramsey Funeral Home in Campbellsville by Bro. Rick Clark
BURIAL: Taylors Chapel United Methodist Church Cemetery
EXPRESSIONS OF SYMPATHY ARE REQUESTED TO BE DONATIONS TO GIDEON BIBLES AND MAY BE MADE AT PARROTT & RAMSEY FUNERAL HOME
Mary
Wilkerson Campbell of Campbellsville, daughter of the late Thomas Edgar
Wilkerson and Eva Johnson Wilkerson, was born October 25, 1926 in Taylor
County, Kentucky. She died at 1:51 P.M., Wednesday, August 19, 2020
in Danville. Age: 93
She
professed faith in Christ and was a member of St. Mark United Methodist Church.
Mary
was a retired restaurant worker and farm worker with her husband on the family
farm.
She
united in marriage to Omer Campbell April 16, 1949 and he preceded her in death
August 4, 1990.
Mary
always believed in working and had a great following when she was employed at
Joe’s Restaurant, later known as Huber’s Restaurant. She was in her 80’s before retiring and she
enjoyed being with the public and teasing her friends.
Mary
is survived by a daughter and son-in-law, Janet and Gerald Clark of
Campbellsville; one grandson, Chris Clark and wife, Shannon of Campbellsville; two
great-grandchildren: Cameron Clark and
Blair Clark; one sister-in-law, Barbara Wilkerson of Magnolia; several nieces
and nephews and many other relatives and friends.
She was also preceded in death by a granddaughter, Angela Clark Davis February 19, 2009; one brother, Hiland Wallace Wilkerson in infancy and four brothers and one sister: Robert Wilkerson, Omer Wilkerson, Ralph Wilkerson, Floyd Wilkerson and Marie Blevins.
_____________
VISITATION: 12:00 Noon – 1:30 P.M., Sunday, August 23, 2020 at Parrott & Ramsey Funeral Home
FUNERAL SERVICE: 2:00 P.M. Sunday, August 23, 2020 at Parrott & Ramsey Funeral Home in Campbellsville by Rev. Mark Price and Dr. Harold Wilkerson
BURIAL: Brookside Cemetery
EXPRESSIONS OF SYMPATHY ARE REQUESTED TO
BE DONATIONS TO THE BROOKSIDE CEMETERY ASSOCIATION OR ST. MARK UNITED METHODIST CHURCH AND MAY BE MADE AT PARROTT & RAMSEY FUNERAL HOME
Norma J. Walters of Campbellsville, daughter of the late Ernest Williams and Vela Clark Williams, was born May 25, 1933 in Taylor County, Kentucky. She died at 3:12 P.M., Tuesday, August 18, 2020 in Elizabethtown. Age: 87
She
professed faith in Christ and was of the Pentecostal faith.
Norma
was a retired employee of Fruit of the Loom in Campbellsville.
She
united in marriage to David E. Walters December 29, 1951 and he preceded her in
death September 29, 2017.
Norma
is survived by two daughters: Connie
Bland and husband, J. T. and Judy Humphress and husband, Mike of
Campbellsville; five grandchildren:
Jenny Powell and husband, Richard of Elizabethtown, David Anderson and
wife, Karen of Leitchfield, Kristy Nelson of Campbellsville, Jessica Kembler of
Columbia and Ashley Hunt and
husband, Matt of Calvary; sixteen
great-grandchildren; twelve great-great-grandchildren; one sister, Mae Dean of
Indiana; two sisters-in-law: Barbara
Pike and Lois Richardson of Campbellsville; several nieces and nephews and many
other relatives and friends.
She was also preceded in death by a grandson, Michael David Humphress and four brothers and four sisters: Ernest Williams, Jr., Richard Williams, James “Sonny” Williams, Kenneth Williams, Marie Murrell, Dorothy Burress, Velma Lois Myers and Helen Rucker.
_____________
VISITATION: 12:00 Noon – 1:00 P.M., Thursday, August 20, 2020 at Parrott & Ramsey Funeral Home
FUNERAL SERVICE: 1:00 P.M. Thursday, August 20, 2020 at Parrott & Ramsey Funeral Home in Campbellsville by Rev. Daniel Cook
BURIAL: Campbellsville Memorial Gardens
EXPRESSIONS OF SYMPATHY ARE REQUESTED TO BE DONATIONS TO THE ALZHEIMER’S ASSOCIATION AND MAY BE MADE AT PARROTT & RAMSEY FUNERAL HOME
In his book Outliers,
the researcher and author Malcom Gladwell reports that in terms of career
opportunities, the best year to be born in the 20th century was
1935. Kenneth Harden Pope had the good
sense and foresight to come in to this world on May 9th of that year
in Shubuta, Mississippi. He was the
first child of Matt and Roma Ree Pope.
He was soon joined by his sister Roma Jean and then his brother
Bernard. Some years later, the baby
brother, Jimmy Lee rounded out these Mississippi siblings.
Due to the
depression and then WWII, the family moved numerous times between Mississippi
and Baton Rouge, Louisiana while Ken was a boy.
When he was in 9th grade the family landed in Jackson,
Mississippi where they remained. It was
in high school in Jackson that he met his first love, Fay Touchstone. They married on April 22, 1956 and were
together until her death in 2012.
Dr. Pope attended
Mississippi College along with Fay. He put himself through school by delivering
mail for the US Post Office. In 1959,
their daughter, Robin, was born. After
graduating with his BS in Mathematics, Dr. Pope then earned a MS in Mathematics
from the University of Mississippi.
During this time he also served in the Mississippi National Guard. At
some point during his early 20s he felt the call to ministry. More on that in a moment.
He graduated from
Ole Miss in the Spring of 1962. Dr. Pope
sometimes liked to point out that James Meredith, the first African American
student at the University of Mississippi began classes in the Fall of that
year. Upon graduating Dr. Pope had
several job opportunities. One would
have taken the young family to California to work for Boeing, but this seemed
way to far away from home for them. He settled instead to venture part way into
the “North” and accepted a faculty position at Hannibal La Grange College
Extension Center in St. Louis. While
the family was in St. Louis, John Pope was born.
In 1964, Dr. Pope
began a PhD program in math at the University of Missouri in Columbia. The following year he was offered a faculty
position in Mathematics at Hannibal La Grange College in Hannibal Missouri. There he remained until 1982 serving as Math
professor, Dean and eventually Vice President of Financial Development. During
those years he was continually seeking out more knowledge, eventually earning
his PhD in Higher Adult Education at the University of Missouri.
While working full time
and taking courses at the University of Missouri during some summers and in
Chicago at other times, he followed his call to the ministry and served as
interim pastor in rural churches in North East Missouri and Western Illinois. His children have fond memories of playing in
church graveyards and marveling at the outhouses in use in many of these
churches. They have less fond memories
of sitting on pews in unairconditioned buildings trying to get a breeze going with
the funeral fans.
Not to be content
with a full-time job, a rural pastorship, and traveling to attend university
classes, Dr. Pope earned his private pilot’s license in his “spare” time. He could rarely persuade Fay to get in a
plane but he certainly enjoyed being in the air. At least one time he and his friend had to
land their plane in a convenient field rather than on an airstrip.
In 1982 with a partially empty nest, Dr. Pope accepted a Vice President position at Campbellsville College (Now University). He kept that position until “retirement” when he launched a career as a Certified Financial Planner with New York Life Insurance. He also stepped in to preach when needed at churches in the Campbellsville area. Because apparently he was not busy enough, he was a member of and held office in the Kiwanis and Rotary Clubs. He also was a 32nd degree Mason. Ken and Fay enjoyed their retirement by traveling and taking care of their grandchildren, Christopher Hackett, Lydia Pope-Clark, and Gabriel Pope.
After
the death of Fay in 2012, Dr. Pope surprised himself by falling head over heels
in love with Susan Tesseneer. They had a
joyous wedding on June 20, 2014. They
were truly soulmates and enjoyed every moment of their too short time
together. Dr. Pope took his last breathe
with his dear Susan at his side.
Besides his wife, Susan Lee Tesseneer-Street-Pope of Campbellsville, he is survived by one son and one daughter: John Harden Pope and his sweetheart, Erica Ullman of Lexington and Dr. Robin Pope Santa-Teresa and husband, Ben of Silver City, New Mexico; two step-sons: Robert Beni Street, II and wife, Holly and Ralph Calvin Street, Sr. and wife, Shelly; one daughter-in-law of the heart, Susan Pope; three grandchildren: Christopher Hackett and wife, Amanda Brusich-Hackett of Milwaukie, Oregon, Lydia Pope Clark and husband, Matthew of Seoul, Korea and Gabriel Pope of Milwaukie, Oregon; seven step-grandchildren; one brother, Jimmy Lee Pope and wife, Glenda of Metairie, Louisiana; several nieces and nephews and many other relatives and friends.
He was also preceded in
death by one brother and one sister:
Bernard Pope and Roma Jean Dykes.
VISITATION: 12:00 Noon – 1:30 P.M., Saturday, August 22, 2020 at Parrott & Ramsey Funeral Home
FUNERAL SERVICE: 2:00 P.M., Saturday, August 22, 2020 at Parrott & Ramsey Funeral Home in Campbellsville by Rev. Earl West
BURIAL: Brookside Cemetery
EXPRESSIONS OF SYMPATHY REQUESTED TO BE DONATIONS TO GIDEON BIBLES AND MAY
BE MADE AT PARROTT & RAMSEY FUNERAL HOME
