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Kasey Bledsoe speaks about The Link Between Diet and Health: How to Make Healthier Food Choices | Lancaster, PA

Kasey Bledsoe | Healthcare

By Kasey BledsoePublished 6 months ago 3 min read

The food we consume is vital to our overall health and well-being. A balanced and nutritious diet gives us the essential nutrients and energy for our bodies to function optimally. However, a poor diet can cause health problems, including obesity, heart disease, and diabetes. Here are some practical tips on how to make healthier food choices!

Prioritize Whole, Unprocessed Foods

When making healthier food choices, prioritizing whole, unprocessed foods is critical. Whole foods (fruits, vegetables, whole grains, lean proteins, and healthy fats), are packed with essential nutrients and are generally lower in added sugars, sodium, and unhealthy fats. By filling your plate with these wholesome options, you give your body the building blocks for optimal health.

Incorporate a Rainbow of Colors

Adding an abundance of colorful fruits and vegetables to your diet makes your meals visually appealing and ensures that you receive a wide range of nutrients. Different colors indicate the presence of various vitamins, minerals, and antioxidants that contribute to good health. Aim to include a rainbow of colors in your meals and snacks, whether through salads, stir-fries, smoothies, or fruit bowls.

Read Food Labels

Understanding food labels is crucial for making informed food choices. Take the time to read and interpret the information on the packaging, paying attention to the serving size, calorie content, and nutrient composition. Look for foods lower in saturated fats, added sugars, and sodium while higher in fiber, vitamins, and minerals. Be mindful of hidden ingredients and make conscious decisions based on the product’s nutritional value.

Cook Meals at Home

Instead of going out to eat, cooking your meals at home allows better control over the ingredients and cooking methods employed. By preparing your meals from scratch, you can reduce the consumption of unhealthy additives, excessive salt, and unhealthy fats commonly found in processed foods and restaurant meals. Experiment with different flavors, herbs, and spices to enhance the taste of your dishes, making healthier eating an enjoyable experience.

Practice Portion Control

Portion sizes have significantly increased over the years, contributing to weight gain and overconsumption of calories. Practicing portion control is an effective way to maintain a healthy weight and balance your nutrient intake. Use smaller plates, bowls, and cups to control serving sizes, and be mindful of portion guidelines for different food groups. Pay attention to your body’s hunger and fullness cues to avoid mindless overeating.

Stay Hydrated

Proper hydration is often overlooked when it comes to healthy eating. Drinking adequate water throughout the day is essential for digestion, nutrient absorption, and overall well-being. Aim to drink at least eight cups of water daily and limit sugary beverages such as soda and sweetened juices. Infuse your water with fruits, herbs, or a splash of citrus for added flavor.

Practice Mindful Eating

In our fast-paced world, falling into mindless eating habits is easy. Practicing mindful eating involves:

Paying attention to the sensations of hunger and fullness.

Savoring each bite.

Being present during mealtimes.

Slow down, chew your food thoroughly, and listen to your body’s signals. By eating mindfully, you can develop a healthier relationship with food, enjoy your meals more, and make conscious choices that support your well-being.

Making healthier food choices is fundamental to maintaining good health and preventing chronic diseases. By prioritizing whole, unprocessed foods, incorporating a variety of colorful fruits and vegetables, and being mindful of portion sizes, you can nourish your body with the nutrients it needs. Reading food labels, cooking meals at home, staying hydrated, and practicing mindful eating further support a balanced and nutritious diet. Remember, small changes in your food choices can significantly impact your overall health and well-being. Start making conscious decisions today and embrace a healthier lifestyle.

This blog was previously published on May 31, 2023 at


About the Creator

Kasey Bledsoe

Kasey Bledsoe has been a registered nurse for a decade. A resident of Lancaster, PA, Kasey received her associate's degree in nursing from Lancaster General College and her BSN from Eastern Mennonite University. Visit her website for more.

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