Written in 2016, 10 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
"No act of kindness, no matter how small, is ever wasted." — Aesop
Eat a healthy diet, get at least 30 minutes of exercise a day, get plenty of sleep and … be nicer?
According to the Random Acts of Kindness Foundation, scientific research shows that being kind to others is actually good for your health. Not only can being kind increase your sense of belonging, it can decrease anxiety, depression and blood pressure, too.
Here's the best part: not only do these benefits apply to the giver of kindness and the recipient of kindness, they apply to anyone who witnesses the act, too! This is why I believe kindness is as important to living a healthier life as good nutrition and physical activity. Kindness nourishes your soul.
4 Ways to Spread Kindness throughout Your Day
The best part is, you can do just about anything to be kinder. Tell your coworker you like his sweater. Open the door for a stranger. Help a shopper at the grocery store carry her bags to the car.
Here are four of my favorite ways to express kindness to others.
- Smile and say hello to everyone you see. There is nothing quite like a big smile and friendly hello.
- If you are like me, hugs are wonderful and welcome. I've even got the "Have You Hugged a Dietitian Today?" bumper sticker (which you can see above) in my office to prove it.
- Write a note by hand. Handwritten personal notes — especially when they are not expected — are always nice. Send a personal note to a coworker, family member or friend just to let them know you are thinking of them.
- Share the love of food by making a healthy snack, meal or dessert for a neighbor, postal worker or someone you know in need. Make sure to include a handwritten note that will make their smile even bigger!
There are endless ways to be and live kindness each day. Be someone's joy today.
Anne CundiffAnne Elizabeth Cundiff, RD, LD, FAND, is a retail dietitian in Iowa, author of “I’m a Registered Dietitian … Now What?” and host of Conversations with Anne Elizabeth podcast. Read her blog, Nutritional Noshes, and follow her on Twitter and Instagram.