Eating healthy everyday should be important to you. You should be getting a mix of carbs, proteins, healthy fats, grains, calcium, and other nutrients. Maintaining your nutrition does not mean that you have to make great sacrifices. Here are some tips of certain changes to make with your meals to ensure you are getting the right amount of nutrients.

Start your morning off by having a high fiber cereal with low sugar like Post Grape-Nuts Flakes or Quaker Oatmeal Squares instead of cereals loaded with sugar like Fruit Loops. When it comes to having your coffee, make sure there is skim milk instead of whole milk as you will not only cut the calories and fat but will get a perfect blend of protein, calcium, and Vitamin B-12.

For lunch, raw spinach leaves have a mix of Vitamin A, omega 3s, potassium, beta-carotene, folic acid, calcium, and Vitamin E which would make a delicious salad instead of using iceberg lettuce. Instead of white bread with your sandwiches, have 100% whole wheat or whole grain as you will reduce the risk of type II diabetes, stroke, heart disease, and cancer as well as four grams of fiber, vitamins, minerals, and phytochemicals. Mayo tends to be high in calories, omega 6 fatty acids, and fat grams. If you switch out mayo with a teaspoon of mustard for your sandwiches, according to WedMD, you will cut out 100 calories. Sweetened tea or soda has about 140 calories and 32 grams of sugar so you should either drink water or unsweetened tea if you want a flavored drink.

For dinner, it is important that when you have pasta to be careful about what kind of sauce on a daily basis. Butter or creamy sauces like Alfredo have a lot of saturated fat and calories whereas tomato sauce is low in fat, has antioxidants, and healthy phytochemicals. Instead of having fries or chips if you have a meat-centered meal like grilled chicken, you could save 350 calories and 18 grams of fat if you have a side of fruit or vegetables with it instead. As a snack, you can always bring a variety of nuts with your in little bags such as cashews, Brazil nuts, hazelnuts, almonds, and pecans or eat more fruit or salads. Making any of these healthy substitutions will provide you with the right amount of nutrients to maintain your nutrition everyday.

Located in downtown Midland, The Springboard Center’s mission is to offer programs and services to treat alcohol and drug addiction treatment using an evidence based curriculum, 12 step programs, diet, nutrition, exercise, emotional, mental and spiritual development for a long recovery. For more information, please call us at 432-620-0255 as we are open 24 hours a day, 7 days a week.