Nationally accreditated home health agency

Montgomery County Health Department

400 Salisbury, Montgomery City, MO 63361
We love caring for you!
  • Home
  • Adult Health
    • Breastfeeding Support
    • Diabetes Support
    • Home Health
    • Mammograms
    • Nutrition
    • Smoking Cessation
    • Wellness
  • Child Health
    • Breastfeeding Support
    • Car Seat Safety
    • Dental Health
    • Immunizations
    • Newborn Home Visits
    • Nutrition
    • Teen Counseling
    • Wellness
    • WIC
  • Community Health
    • Be Well Health Fair
    • Child Care Consultation
    • Communicable Disease
    • Emergency Preparedness
    • Product Recalls
    • Smoke Alarms
    • Smoking Cessation
    • Vital Records
  • Environmental Health
    • Food Safety
    • Lodging Inspections
    • Onsite Wastewater
    • Water Testing
Nutrition

Healthy eating habits start with small changes.

Eat more often. What? Yes, you heard me correctly. Research shows that when women eat small meals every three to four hours, they consume fewer calories and burn the calories off faster.

Sip water instead of soda. Every soda you drink each day, even if it is diet, increases your risk of being overweight by 65%. Drink water with lemon or lime instead. If you aren’t ready to completely give up soda, resolve to substitute water for one soda each day.

Power up on protein. Some studies show protein stimulates hormones that make you feel full. It also helps provide the energy you need to function each day. Make sure at least one third of each snack and meal is lean protein. Try adding beans to your salad, putting peanut butter on celery sticks, or eating a slice of low-fat cheese with an apple.

Grab a snack. Make fresh fruits and veggies as easy to grab for a snack as chips are. Place them at eye level in your refrigerator, pre-washed and pre-cut, or put them in a bowl on the kitchen table.

Up with whole grains! Browner foods like whole wheat pasta, bran cereal, brown rice, and whole wheat bread have more fiber than refined, processed white foods. Fiber helps you feel full and slows down the speed at which your body absorbs calories from other foods. To make small changes, add a spoonful of bran cereal to yogurt, make sandwiches with whole grain bread instead of white, and substitute whole-grain pasta for half of the noodles in your casserole.

Eat a rainbow. Choose a colorful variety of fruits and vegetables to benefit from multiple vitamins and minerals. Eating more fruits and vegetables will postively impact your health.

Make these small changes to make a big difference in your eating habits.

  • More Matters

    Eat more fruits and vegetables to improve your health.

  • Eat a Rainbow

    Serve foods of all colors so your family gets a variety of vitamins and nutrients.

  • Healthy Recipes

    Eat out less often and fix these healthy recipes in your own home.

  • Toddler Nutrition

    Feed your toddler a variety of nutritious foods to help him grow up healthy and strong.

  • Don't Supersize Them

    Match food portion sizes to your child's age and nutrition needs.

  • Adult Portion Control

    A healthy diet includes a variety of fruits and vegetables and the right portion sizes.

  • Healthy Eating on a Budget

    Choosing nutritious foods can be affordable with these cost-saving tips.

  • Frequently Asked Questions

    What is a portion size? Are trans fats bad? How many calories does my teen need?

Community Health

  • Child Care Consultation
  • Disease Investigations
  • Emergency Preparedness
  • Food Safety
  • Lodging Inspections
  • Onsite Wastewater
  • Smoking Cessation
  • Water Testing
  • Vital Records

Family Health

  • Breastfeeding Support
  • Car Seat Safety
  • Diabetes Support
  • Home Health
  • Immunizations
  • Newborn Home Visits
  • Nutrition
  • Screening & Testing
  • Smoke Alarms
  • Wellness
  • WIC
  • Montgomery County Health Department
    400 Salisbury Street
    Montgomery City, MO 63361-1232
  • healthyMOCO@gmail.com
  • (573) 564-2495
    (573) 564-5059 fax
  @healthyMOCO

  Montgomery County Health Dept MO
The Montgomery County Health Department is an equal opportunity employer. Services are provided on a non-discriminatory basis.

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