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.Check these metabo flex reviews.
“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. This is how alpine ice hack weight loss works.
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 about prodentim.
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. Read more about metaboost connection. .
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
William S. “Bill” Maupin
of Campbellsville, died September 9, 2020.
He was preceded in death by his parents, James and Sarah Maupin, two
siblings, Margaret Reynolds and Joe T. Maupin, and by his son, Joe A. Maupin.
He is survived by his loving wife, Lorene B. Maupin of 68 years, and their three remaining children: Rachel Maupin, Maria (J.D.) Shipp and David (Linda) Maupin.
He is also survived by a
devoted daughter-in-law, Patty Maupin and a sister, Lucille Gasperini; six grandchildren
gave him thirteen great-grandchildren and two more being fostered.
Bill was a veteran of
World War II and a graduate of the University of Kentucky. He retired after thirty-five years of service
to Kentucky Utilities. His aerobatic
stunt plane was often seen criss-crossing the sky and his Model A car on parade
through the streets of Campbellsville.
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A private memorial service for family is planned for Tuesday, September 22, 2020, and will be officiated by J. D. and Aaron Shipp
PARROTT & RAMSEY FUNERAL HOME IN CHARGE OF ARRANGEMENTS
Mr. Michael Ray Taylor of Campbellsville was born on October 23, 1953 to the late Walter and Ruth (Kidwell) Taylor. He departed this life on Monday, September 7, 2020 at the Baptist Health Hardin Hospital, being 66 years, 10 months, and 15 days of age. Mr. Taylor had made a profession of faith in Christ and was a member of Meadowview Baptist Church. After retiring from Houchens, he rejoined the workforce at Fruit of the Loom and Clarcor Air Filtration until failing health forced permanent retirement. He leaves to cherish his memory: His wife Mrs. Beverly (Sexton) Taylor of Campbellsville, One daughter: Amanda York and husband Robby of Tompkinsville, Two siblings: James Taylor and wife Delores, and Helen Walker, all of Campbellsville, One granddaughter: Makenzie York, His mother-in-law: Rheta Faye Sexton, A brother-in-law: Ronnie Sexton and wife Debbie, Nieces and nephews: Christopher Sexton and fiancé Destiny England, Terry Bishop and wife Kathy, Jimmy Taylor and wife Mary, Tammy Tedrow, and Debbie Creason, And a host of other family and friends. He was also preceded in death by three siblings: Joe Taylor, Florence Mitchell, and Peggy Bishop. There will be a graveside funeral service to honor the life of Mr. Taylor on Thursday, September 10, 2020 at 12:00 PM EST (11:00 AM CST) in the Brookside Cemetery, Main St, Campbellsville, KY. Bro. Brent Gupton will be officiating. The family will receive friends for a walk-through viewing and visitation on Thursday, Sept. 10, from 10:30 AM EST (9:30 AM CST) in the chapel of the L.R. Petty Funeral Home, 1765 New Columbia Rd, Campbellsville, KY. Serving as pallbearers will be Robby York, Chris Sexton, Ronnie Sexton, Dave DeBrot, Dwayne York, and James Arnett. Read More
Mrs. Betty M. Northern Baldwin, 76,
of Campbellsville, daughter of the late Delbert Northern and Elva Northern was
born December 14th, 1943 and passed away Monday, September 7th,
2020 in Bowling Green.
She professed faith in Christ and was
a member of Faith Baptist Church. She was a devoted wife, loving mother and
grandmother. She loved gospel music, tending her flowers, spending time outdoors
and fishing.
She united in marriage to Danny D.
Baldwin Sr. September 24th, 1970 and he preceded her in death on
August 7th, 2020
Survived by three sons and one
daughter: Jeff Abrams and wife Kim, Danny D. Baldwin, Jr. and wife Amy B, and
Doug Baldwin and wife Amy M. all of Campbellsville. Debbie Graham and husband
Sydney of Columbia.
Nine grandchildren; Tonya Abrams and Jessica
Abrams of Grand Junction, Colorado, Jeff Abrams Jr., Josh Abrams and wife Kim
all of Lebanon, Kim Thompson and husband Justin, Renee Baldwin and companion
Hunter Butler, Caitlyn Baldwin, Travis Graham of Campbellsville and Chasity
Graham of Columbia, and twelve great-grandchildren; special friends Buddy and
Angie Willingham of Greensburg along with a host of other relatives and
friends.
She is survived by four brothers: Dan
Northern and wife Connie of West Virginia, Ray Northern and Paul Northern of
Mt. Vernon, KY. Two brothers-in-law, Willard Neely and Freeman Jack Robinson of
Mt. Vernon, KY.
She was preceded in death by one
sister and two brothers: Irlene Neeley, Charles Northern and Reece Isaacs.
Walk through visitation is requested
from 5pm-8pm, Wednesday, September 9th at the Auberry Funeral Home and
Cremation Services in downtown Campbellsville.
Funeral will be 1pm, Thursday,
September 10th at the Auberry Funeral Home and Cremation Services in downtown
Campbellsville.
Social distancing guidelines and mask
are required upon entering building.
The Staff at
Auberry Funeral Home would like to thank the family for entrusting us with the
care and arrangements of Mrs. Betty M. Baldwin at our funeral home. God Bless
you during this difficult time.
Lucille Brockman of Campbellsville, daughter of the late Elmer Franklin and Elsie Keltner Franklin, was born June 30, 1919 in Taylor County, Kentucky. She died at 12:00 A.M., Sunday, September 6, 2020 in Greensburg. Age: 101
She
professed faith in Christ and was a member of Bible Baptist Tabernacle.
Lucille
united in marriage to Charles Brockman April 3, 1945 and he preceded her in
death November 30, 2013.
She
is survived by one son, Charles E. Brockman of Campbellsville; six grandchildren:
John
Brockman, Robbie Brockman, Jessica Holmes, Jeremy Holmes and Donald Eugene
Brockman of Campbellsville and Denise Brockman of Houston, Texas; four great-grandchildren: Levi Brockman, Taelor Brockman and Denae
Brockman of Campbellsville and Marquie Brockman of Houston, Texas; several
nieces and nephews and many other relatives and friends.
Lucille
was also preceded in death by a daughter, Sharon Sue Brockman; one
granddaughter, Brittany Brockman and one brother and three sisters: Robert Huston Franklin, Christine Eschmann,
Virginia Shipp and Audrey Johnston.
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VISITATION: 10:00 – 11:00 A.M., Friday, September 11, 2020 at Parrott & Ramsey Funeral Home
FUNERAL SERVICE: 11:00 A.M. Friday, September 11, 2020 at Parrott & Ramsey Funeral Home in Campbellsville by Pastor Bob Cutler
BURIAL: Campbellsville Memorial Gardens
EXPRESSIONS OF SYMPATHY ARE REQUESTED TO BE DONATIONS TO THE SPECIAL OLYMPICS AND
MAY BE MADE AT PARROTT & RAMSEY
FUNERAL HOME
Howard Henry “Hook” Rice, 84, of Birmingham, Alabama passed
away August 20, 2020 after a brief illness. Born and raised In Campbellsville,
Kentucky, he was the only son of Evelyn Henry Rice and Dr. Howard Rice. He was
a proud alumnus of The College of William and Mary where he was a member Of
Sigma Alpha Epsilon fraternity. Howard then earned a degree from Vanderbilt Law
School.
He spent 2 years in the US Army 101st Airborne
Division stationed at Fort Campbell, Kentucky before beginning his dream career
with the FBI. He worked in both Milwaukee, WI and Newark, NJ while with the
FBI.
In 1969, Howard, his wife, and children moved to Montgomery,
Alabama for him to take a job as head of investigations with South Central
Bell. Upon retiring he worked with the state Attorney General’s office.
Hook, as he was affectionately known was an avid reader and
wine connoisseur. He also enjoyed gardening and stamp collecting. But above all
these interests came sports. He loved watching his children and grandchildren
compete in everything from football to tennis to BMX racing.
As usual with most Kentuckians, Hook loved to watch UK
basketball. If a game were not televised where he was, he would call his mother
and receive a play by play over the phone.
Howard is survived by his wife of 22 years, Glenda G. Rice.
His children Chris Rice (Ange), Jeff Rice (Cecile), and Evelyn Rice O’Leary
(Joe). His Beloved grandchildren Taylor Rice (Krysta), Michael O’Leary, Jacob
Rice, William O’Leary, Matthew Rice, and Kendall Rice. And as of August 27,
2020, great grandson Raylen James Rice!
Memorials can be sent to St. Jude Children’s Research
Hospital, 501 St. Jude Place, Memphis, TN 38105.
The graveside service for Howard Henry Rice will be Saturday, September 12, 2020 at 11:00 a.m. at Brookside Cemetery.
Parrott & Ramsey Funeral Home in charge of arrangements.
Mr. Sam Tucker, the good-natured, fun-loving, oft-proclaimed mayor of Knifley, KY, passed from this life on Saturday, September 5, 2020 in the peaceful atmosphere of his home surrounded by the care and compassion of his family. He was born in Knifley on July 27, 1937 to the late Oconal and Gussie (Perkins) Tucker and spent the majority of his 83 years, 1 month, and 9 days on this Earth trying to make someone smile, whether they initially agreed to it or not. He was the owner and operator of Tucker’s Grocery, a retiree of General Motors, the owner and operator of a small trucking company, a beloved husband, a cherished father and grandfather, and a friend to many. He had made a profession of faith in Christ and was a member of Dunbar Hill Community Church. Mr. Tucker – or Sam, as he preferred – was also an accomplished musician, having played many years in the gospel group The Green River Boys, and in Dayton, Ohio with the Knighthawks. He loved traveling the country, playing and listening to music, and spending precious time with those he cherished. His genuine smile, big heart, and small practical jokes will be remembered for generations. He leaves to carry his legacy: His wife: Mrs. Diane (Hovious) Tucker, Four children: Neal Tucker and wife Faye of Knifley, Nancy Tucker of Campbellsville, Sue Tucker Buley and husband David of Columbia, and Ashley Tungate and husband Buck of Elk Horn, Two siblings: Mae Sneed of Knifley, and Danny Tucker and wife Esther of Campbellsville, Nine grandchildren: Crystal Hadley, Hannah Coyt, Eric Hovious, Chastity Lampley, Josh Streeval, James Walker, John Walker, Victoria “Peanut” Tungate, and Abby Gail “Little Bit” Tungate, Nineteen great-grandchildren, Two great-great grandchildren, with another on the way, A special friend: Bryant Metzler of Nashville, And a host of other family and friends. He was also preceded in death by a daughter: Connie Woodrum; four siblings: Joene Tucker, Treva Warren, Norma Jean Tucker, and Herman Tucker; and one great-grandchild. There will be a funeral service to honor Sam’s life on Tuesday, September 8, 2020 at 2:00 PM EST in the chapel of the L.R. Petty Funeral Home, 1765 New Columbia Rd, Campbellsville, KY. Burial will follow in the Robinson Chapel Cemetery in Knifley. Bro. James Walker and Bro. Darrell Tucker will be officiating. The family will receive friends for a walk-through visitation on Tuesday, Sept. 8, from 10:30 AM EST until time for the service. To continue Sam’s legacy of generosity, please consider donations to St. Jude’s Children’s Research Hospital. Those can be made in person at the funeral home, or online through the “How Can I Help” tab on the front page of this site. Current social distancing guidelines will be in effect. In consideration of the health of others, masks will be required upon entry. Read More
Shirley Jeffries of Campbellsville, daughter of the late Arthur Bennett, Jr. and Clarice Nichols Bennett, was born February 22, 1946 in Hart County, Kentucky. She died at 2:42 P.M., Saturday, September 5, 2020 at her residence. Age: 74
She professed faith in Christ and was of the Baptist faith. She loved cooking for others and was known specifically for her pies.
Shirley united in marriage to Sheldon Jeffries June 13, 1964.
Besides her husband, Sheldon Jeffries, she is survived by one daughter and one son: Michelle Gribbins and husband, Jeff and Travis Jeffries and wife, Missy of Campbellsville; three grandchildren: Adam Jeffries and Brad Gribbins of Campbellsville, and Clint Reynolds and wife, Erica of Paintsville; two great-grandchildren: Shepard Reynolds and Archer Reynolds of Paintsville; one brother and two sisters: Sylvester Bennett and wife, Teri of Elizabethtown, Judy Reynolds and husband, Raymond of Horse Cave and Debra Bennett of Radcliff; two sisters-in-law: Lou Bennett of Horse Cave and Sheila Bennett of Buffalo; several nieces and nephews and many other relatives and friends.
Shirley was also preceded in death by a daughter, Sandra Kay Jeffries and two brothers: Eugene Bennett and Richard Bennett.
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VISITATION: 9:00 A.M. – 11:00 A.M., Tuesday, September 8, 2020 at Parrott & Ramsey Funeral Home
FUNERAL SERVICE: 11:00 A.M. Tuesday, September 8, 2020 at Parrott & Ramsey Funeral Home in Campbellsville by Bro. Cliff Sullivan
BURIAL: Bethel Cumberland Presbyterian Church Cemetery in Metcalfe County, KY
EXPRESSIONS OF SYMPATHY ARE REQUESTED TO BE DONATIONS TO HOSPARUS OF GREEN RIVER AND MAY BE MADE AT PARROTT & RAMSEY FUNERAL HOME
Mrs. Summer Fawn Dionne Gray of Campbellsville, formerly of Tennessee, daughter of the late Charles E. and Marie A. (Moorehead) Dionne, was born in Methuen, Massachusetts on June 11, 1975. She passed from this life on Thursday, September 3, 2020 at her home, being 45 years, 2 months, and 23 days of age. She had made a profession of faith in Christ and was of the Catholic faith. Mrs. Gray was a seamstress and a homemaker, and a cherished wife, mother, and sister. She leaves to mourn her passing: Her husband: Jeffery Gray of Campbellsville, Two children: Judith Dionne of Corbin, and Kaden Jeffrey Dionne Gray of Campbellsville, One sister: Mellisa Williams and husband Daniel of Tennessee, Her aunt and godmother: Paulette Croteau of Tennessee, Nieces and nephews: Kristopher C. Dionne, Shayne F. Hurney, and Patricia Curry, And a host of other relatives and friends. She will be laid to rest with her parents in the Sunrise Cemetery in Englewood, Tennessee. A memorial service will be announced and conducted at a later date. L.R. Petty Funeral Home in charge of arrangements. Read More
Mary Rose Murphy, age 75 of the Sandy Y Community of Taylor County, was born April 4, 1945 in Clay County, KY and departed this life on Thursday, September 3, 2020 at her home. She was a former Certified Nurse Assistant, a former employee of Fruit of the Loom and Walmart and was of the Baptist Faith. She was the daughter of the late: James Burchell and Polly Marie (Sizemore) Murphy. Besides her parents, she was preceded in death by a son: James Douglas Wilhoit in 2017 and a sister: Stella Louise Murphy. Survivors include a son: Kevin Wilhoit and wife Kim of Campbellsville; a daughter-in-law: Connie Warren Wilhoit of Campbellsville; three sisters: Ruth Ann Mullins and Vicky Lynn Murphy both of Owingsville and Irma Sue Robison of Winchester; a brother: James Michael Murphy of Frenchburg; seven grandchildren: Jeremy Douglas Wilhoit and wife Bridgett, Jessica Lynn Lotter and husband Jeremy, Stephanie Lorene Williamson and husband Craig, Ashley Danielle Wilhoit and fiancé John Johnson, James David Wilhoit, Anthony Wayne Wilhoit and wife Elizabeth and Connor Wilhoit; ten great-grandchildren and a host of other relatives and friends. The funeral service will be Sunday, September 6, 2020 at 2:00 P.M. in the chapel of the L.R. Petty Funeral Home with burial to follow in the Murphy-Wilhoit-Lotter Cemetery in Taylor County. Bro. Dale Warren will be officiating. Family requests visitation after 11 AM Sunday until time for service at the funeral home. Read More
