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7 Tips For Shopping, Eating, and Living Healthfully

By: Emily Massi, RDN, LDN

Kickstart the New Year by prioritizing your health! Not sure where to start? Here are my top 7 tips for shopping, eating, and living healthfully:

1. Eat A Balanced Plate.

Just like anything in life, good nutrition is all about balance. For a healthy diet, model your meals after the USDA MyPlate. Fill half your plate with fruits and vegetables for a rich source of vitamins, minerals, and fiber. The more colors the better so choose your favorite fresh, frozen, or canned produce items to start your meal. Then, add your favorite whole grain (try whole wheat pasta, brown rice, whole wheat bread, or quinoa) and a lean protein (such as fish, chicken, eggs, beans, or lentils).

2. Be Active.

Physical activity has huge benefits for your body AND your mind. Aim for 30 minutes per day of your favorite form of movement. Looking for new ideas? Try walking, dancing, stretching, yoga, Zumba, kickboxing, jumping rope, or light weight lifting.

3. Stay Hydrated.

Did you know our bodies are made up of over 60% water? We need to stay well hydrated to keep our bodies and minds running in top shape. Choose water – plain, flavored, or sparkling – more often in place of sugar-sweetened beverages.

4. Practice Mindfulness.

In a world where everything is go-go-go, take the time to enjoy your food. Studies show that if we slow down the eating experience and remain mindful, we are less likely to overeat (plus – the food might even taste better!)

5. Treat Treats As Treats.

Our motto is “All foods fit – it’s just how you arrange them on your plate that matters.” With a little balance and moderation, your favorite sweet or treat can still have a place in a healthy diet.

6. Read The Labels or Choose Stars.

If you shop at Giant, look for Guiding Stars on the price tags to find better for you foods in every aisle. Guiding Stars is our nutrition rating system that reads the food label so you don’t have to. No Stars? Look for items that are lower in saturated fat, sodium and added sugar and higher in fiber and protein. The %DV on the ​label is a good guide - 5% is a low source and 20% or higher is a high source!

7. Get Proper Rest.

Good sleep can improve our immune system, our mood, our focus, and our memory. Aim for 7-9 hours of sleep each night.

For more information on all of these tips, visit and sign up for a FREE class. Stay well!


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About Emily Massi:

Emily Massi, RDN, LDN is a Registered Dietitian from Giant Food. She is passionate about helping people find new ways to make balanced eating easy and fun. She can be found most weekends in the kitchen experimenting with new recipes, ingredients, and gadgets and loves sharing her culinary creations with her friends and family. A foodie at heart, Emily finds enjoyment in the entire eating experience: from grocery aisle to plate.


Suited for Change has partnered with Giant Food to provide our clients and other community members with a guided set of tools to lead a healthy lifestyle.

Here at Suited for Change, we emphasize the importance of having a well-rounded lifestyle: from the proper attire and job coaching all the way to health and wellness.


Stay connected with Suited for Change by following us on social media @suitedforchange, and signing up for our Monthly Newsletter for additional updates.


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