In Whitman County, fueling your body and mind with healthy food can make all the difference. With busy schedules and daily demands, meals often become just a quick way to keep moving. But even small, healthy choices can have a big impact over time. We’re here to share simple, practical tips to help you make nourishing choices that fit into your day-to-day life.
What Fuels You?
Keep yourself hydrated
Drink Water
Stay hydrated by drinking water regularly throughout the day. Check how much water is right for you.
Add Some Flavor
If plain water isn’t appealing, try sparkling water or add a slice of lemon or lime for extra flavor.
Drink Alcohol In Moderation
Limit alcohol intake, both in terms of quantity and frequency.
Minimize Sugar Intake
Cut back on sugary drinks like soda and some fruit juices, as they can contribute to health issues like diabetes and tooth decay when overconsumed.
Plan your meals intentionally
Don't Skip Breakfast
Start your day with breakfast, aiming to include a balance of whole grains, protein, dairy, and fruits or vegetables in each meal.
Ditch Late‑Night Snacks
Skip late-night eating, including midnight snacks, to support better digestion, healthy weight management, and improved sleep quality.
Prepare nutritious meals & snacks
Eat Nutrient‑Dense Meals
Focus on a well-rounded, nutrient-packed diet. Aim to fill half your plate with fruits and veggies.
Choose Whole Grains
Choose whole grains for at least half of your grain servings, such as brown rice, oats, and whole-grain bread.
Use Seasonal Produce
Whenever possible, eat locally grown and seasonal produce for fresher, tastier, and more nutritious options.
Stock Your Freezer
Stock up on frozen whole foods like vegetables, fruits, and unprocessed meat to make healthy meal planning easier.
Limit Sugar & Sodium
Opt for foods with less added sugars and sodium to support overall health.
Avoid Processed Foods
Limit highly processed snacks and meals, such as chips, sweets, and fast food.
Diversify Your Meals
Mix up your meals by including a variety of colorful and textured foods.
Go Heart‑Healthy
Help manage cholesterol and blood sugar by including fish, oats, legumes, nuts, seeds, citrus, berries, leafy greens, Greek yogurt, and sweet potatoes in your diet.
Pick Fresh Produce
Visit a local farm to pick fresh, seasonal fruits or veggies and try something new.
Try New Recipes
Explore new meal ideas by checking out cookbooks at your local library.
Pace yourself & enjoy
Mind Your Portions
Pay attention to portion sizes to feel satisfied without overeating. Try stopping when you're about 80% full and check in with how you feel after a bit.
Treat Yourself
Enjoy “treat” snacks, like a warm cup of coffee or tea, a piece of fruit, or a square of dark chocolate.
Savor Your Meals
Eat at a relaxed pace. Taking your time helps with digestion, allows better nutrient absorption, and can lower stress levels.
Smaller Plates, Smarter Servings
Use smaller plates or bowls to help control your portions and avoid overeating.
Save Leftovers For Later
Store leftovers in the fridge or freezer to enjoy another time.
Chew More, Digest Better
Digestion begins when you chew. Aim to chew each bite 20-40 times for better digestion.
Sip Herbal Tea
Consider swapping out your regular coffee for herbal tea, which can aid in digestion.