Ohio & Kentucky Doctors' Urgent Care Offices - AmCare, Inc.
Dayton, OH 937-278-3826
Hours 8:30am to 10:00pm
Springdale, OH 513-671-5050
Hours 7:30am to 10:00pm
Erlanger, KY 859-282-6600
Hours 8:30am to 10:00pm
Kettering, OH 937-294-0066
Hours 8:30am to 10:00pm
Fairborn, OH 937-873-9500
Hours 8:30am to 10:00pm
Reading, OH 513-245-8911
Hours Monday – Friday 8:30am to 7:00pm
Saturday & Sunday 8:30am to 6:00pm
Mason, OH 513-770-4122
Hours 8:30am to 8:00pm
Middletown, OH 513-422-7703
Hours 8:30am to 10:00pm

Colerain, OH 513-741-7044
Hours 8:30am to 10:00pm
Milford, OH 513-831-8555
Hours 8:30am to 10:00pm


AmCare, Inc. Blog

Make Healthy Eating Easier with these Simple Steps
Wednesday, May 13, 2015

As the weather warms up a lot of us are thinking about summer activities, spending time outside and the delicious foods that result from the long, sunny, summer days. Spring and summer is a great time to overhaul your eating habits because there is so much fresh produce available. Spring into healthier habits with these simple tips.

Eat a Protein-Rich Breakfast Every Day

Missing breakfast can mean overcompensating later—or making poor food choices out of desperation when hunger hits full force. Start the day with even a little protein and it will be easier to make it to lunch without a snack. Add oatmeal to the menu and you’ll be doing your heart a favor with every bite. Even if your mornings are rushed, give yourself two minutes for a slice of toast with nut butter or a cup of yogurt.

Eat a Variety of Foods

A healthy diet is a varied diet. Be sure to eat a variety of fruits, vegetables, whole grains and unprocessed meats throughout the week, or better yet, throughout the day. Keep high-fat, high-calorie or empty-calorie foods and drinks to a minimum whenever possible.

Choose Whole Grains

Whole grains are delicious and help you feel full longer than processed grains. They’re also a good source of B vitamins and energy, and contain fiber to help keep your intestinal tract running smoothly.

Listen to Your Belly

Your body gives you signals when to eat and when to stop. We get into trouble when we push past those signals—either not eating when we feel truly hungry or stopping just before we feel full. Look for physical signals rather than listening to cravings to tell you when to eat and when to stop.

Reach for Water First

Water helps regulate your body temperature, alleviate constipation, and transport nutrients. Water is the perfect choice as it is calorie free and helps hydrate.

No More Fads

Resisting every fad that comes along and focusing on including a variety of healthy foods will help you avoid yo-yo dieting and lead to long-term weight management. There are no magic cures. It takes patience over the long haul for lasting results.

Stock the Pantry with Healthy Options

Fill your cupboards, refrigerator and freezer with common-sense choices and leave the unhealthy options out of the cart when you go shopping. If you always have fresh fruit, vegetables, whole grains and healthy proteins to choose from, you’ll be much more likely to resist the temptations of fast food and high calorie treats.

If you have any questions about staying healthy all year, contact your primary care provider. Our knowledgeable medical staff is always happy to answer your questions and address your concerns.

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