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FlexIt Tips For Your Next Meal

A healthy diet is instrumental to reaching balanced wellness goals. We understand it can be tricky to decipher the best options to choose from. Hopefully, this can make it a little bit easier!


  • Choose whole, cut, or pureed fruits, over frozen, dried, and canned processed fruits. 
  • Use fruits as a supplement for dessert, or as a healthy snack option. 
  • Fruits help reduce the risk of chronic diseases. 
  • Most fruits are naturally low in fat, and sodium calories, and none have cholesterol.


  • Veggies make great side dishes for almost any meal. Add fresh, frozen, or canned veggies as much as possible. 
  • The most beneficial method to gain nutrients is to prepare and consume steamed sautéed, roasted, or raw vegetables. 
  • In general, 1 cup of whole vegetables or vegetable juice, or 2 cups of raw leafy salad greens can be classified as 1 cup from the vegetable group.


  • To cut back on saturated fat, choose fat-free milk, yogurt, and calcium-fortified soymilk.
  • Choose dairy products with no sugar added. This is especially helpful when buying yogurt, with plain greek yogurt often being the richest in nutrients. 
  • Take an extra step to replace sour cream, cream, and regular cheese with low-fat or fat-free yogurt, milk, and cheese.


  • Be diverse! Eat meats, poultry, seafood, nuts, legumes, eggs, and soy products. 
  • Seafood is especially good for you because of its supplemental nutrients – strive to eat seafood twice a week. 
  • Meatless protein alternatives are a great way to eat protein if you do not eat animal products. 


  • Whole grains, whole grains, whole grains! 
  • Carefully select healthy oatmeal, popcorn, quinoa, brown rice, bread, crackers, and noodles. Beware, there is a wide range out there that offers little nutritional value.
  • Limit pastries, cookies, and cakes. These may have grains, but do not offer the same benefits as the previously mentioned items. 


  • Read the Nutrition Facts label to understand and limit items high in saturated fat, sodium, and added sugars. 
  • Choose water over drinks with sugar! 
  • Cook with vegetable oil instead of butter.
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