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Looking and Feeling Your Best Begins with Healthy Habits!

October 13th, 2021

The value of eating well, daily physical activity, and getting adequate sleep can’t be understated as ways to help achieve health and well-being. Your hair, skin, eyes, heart, joints, and muscles will thank you for choosing nutritious food, moving your body, and consuming enough healthy liquids to stay hydrated.

Eat Better

Do you eat a variety of nutrient dense foods daily? What are your favorite nutrient dense foods?

The perimeter of your grocery store is where you can find healthier foods, such as fresh fruits and vegetables, poultry, seafood, meats without added salt, and frozen vegetables and fruits with no added sugar, salt, or fat. Filling your shopping cart with healthy options will help you plan and prepare meals that both taste good and are good for you. Go in with a plan such as identifying 2-3 new recipes you may like to try this week and see if there’s any overlap with ingredients you can re-use. Tell us- do you prefer the supermarket for your grocery needs, do you prefer to go to the farmers market, utilize CSA’s, food co-ops, or a combination?

Move More

Getting in 30 minutes of physical activity most days, or 150 minutes per week, is another way to keep your body healthy. Physical activity includes anything you do that gets you up and moving. It all counts, whether you walk around the block, use a treadmill, work in your garden, hand-wash your car, or vacuum your house. When you get physical, you burn calories, which helps you maintain a healthy weight and strengthens your heart, bones, and joints. Current exercise guidelines suggest:

At least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. That could equate to 30 minutes a day, 5 days/week, or 45 minutes per day, 5 days a week! And remember – anything is better than nothing!

Sleep Regularly

Sleep is another contributor to looking and feeling your best. People who don’t get enough rest may experience stress, weight gain, insulin resistance, and weak immunity. Research shows that getting enough sleep can reduce stress, help you maintain a healthy weight, and benefit your overall health.

Start Small

You owe it to your body to give it the nourishment it needs to get you through the day. Small changes, such as swapping out soft drinks for water and eating healthy foods, can make a big difference in how you look and feel!

Special thanks to Sheila Johnson for this post who writes over at

Sheila created Well Sheila as a place to not only share her story, but inspire others to put their physical and mental health first with a regular wellness routine and daily self-care.


Have you thought about posting to the blog, but don’t know what you could contribute? 

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Disclaimer of Liability: The Massachusetts Academy of Nutrition and Dietetics’ Blog strives to provide evidence-based nutrition information. Nothing on this website, its associated blog, or any social media channels should be considered advice or diagnosis. The content is for educational purposes only and not a substitute for personal, professional medical care or diagnosis. MAND does not endorse any products or services mentioned. You are urged to consult your primary care provider regarding any health condition or issue. MAND is not responsible for the content or claims of third party websites or providers.

Posted by: Maureen Kelly Gonsalves

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President's Welcome

Message from Outgoing MAND President, Sangeeta Pradhan

Hello RD and NDTR friends,

As my term as President draws to a close, I am filled with an immense sense of gratitude to be given the incredible honor of serving as your President. I ask for your indulgence as I share a few parting words with you.

Everything about food and nutrition inspires and energizes me. Do you feel the same way? This innocuous entity called food holds the power to transform health, to be a game changer, and to arguably change the course of chronic disease. Which itself is awe-inspiring!

And RDs are uniquely positioned to be stewards of that change!

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MDEF Scholarships

For 2024, MDEF will be giving out two MDEF scholarships and one MDEF Inclusion, Diversity, Equity, and Access (IDEA) scholarship to deserving nutrition students, each in the amount of $1500. Please pass along to any nutrition students or interns who may be eligible to apply!

All applications are due by May 31st