Healthy Eating Tips


We sat down with Food City’s registered dietitian, Audrey Kessler, RD, LDN, to get some healthy eating tips to pass on to our family and friends. Her top three healthy eating tips are below:

Eat Seasonally:
Seasonal produce is at its peak of freshness and flavor and has higher levels of beneficial nutrients. Because seasonal produce is often grown locally, additional benefits include supporting local farmers and being kinder to the environment by reducing the number of “food miles” it takes to reach your table. This makes seasonal produce cost less, which is also healthier for your financial well-being. You can meet the local farmers that grow Food City’s local fresh produce here. You can also visit UT Extension’s “Guide to Buying Fresh Fruits and Vegetables” to see what produce is in season now by clicking here.

Healthy decisions start at home. Planning ahead and getting children involved in the planning process makes it easier to eat healthfully. Sit down as a family and plan your healthy meals for the week. When grocery shopping, stick to your list. Healthy foods include fruits, vegetables, whole grains, fat-free or low-fat dairy products (or dairy alternatives) and lean meats and/or vegetable sources of protein. Choose items low in saturated fat, cholesterol, sodium and added sugar. Remember for lunches to plan meals and snacks that will travel easily, such as sandwiches and whole fruits. Or, purchase re-usable containers to transport dinner leftovers for the following days’ lunch. Check out the “Let’s Move” grocery list template to get started.

Slow Down:
It takes several minutes for your brain to register feeling full when eating. So, you can reduce the number of calories you consume in one sitting by taking more time to consume your meals. Sometimes choosing foods that require more time to eat – such as an apple instead of applesauce or apple juice—will slow you down. Or merely putting your fork down between bites and chewing thoroughly helps. This affords you more time to not only feel full faster, but really taste your food. If you have only a 15-minute break or a 30-minute lunch, you may not finish your entire snack or meal when you eat slowly. That’s okay. Then you are less likely to overeat and consume excess calories. Save it for later and appreciate every bite.