Why You Should Improve Your Diet a Little Every Day

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Sticking to a diet can be challenging, but not impossible. It’s important to take the right steps if you are considering making an impactful change in your diet. This will not be an overnight process and will take a daily commitment to follow these dietary steps. The Centers for Disease Control and Prevention provide three steps to improve your eating habits.

Step 1: Reflect

In this step you will reflect on all your eating habits that are both good and bad.

  1. Create a list of your eating and drinking habits.
    • Have a food and beverage diary where you can record everything you eat and drink for a few days. Here is an app that would be helpful to track your habits: https://www.loseit.com/
  2. Once you have identified your unhealthy eating habits, then you will pick out a few habits that you would like to start working on.
  3. Identify when and where you are eating when you are not actually hungry. These will be referred to as your triggers. Examples of triggers would be:
    • Swinging through your favorite drive-through every morning
    • Feeling bored or tired
    • Sitting at home watching television
  4. Ask yourself these questions:
    • Is there anything I can do to avoid the situation?
    • For things I can’t avoid, can I do something differently that would be healthier?

You won’t be able to avoid every situation that triggers your unhealthy eating habits. You will need to evaluate your options.

If you want to be successful, you should have a clear vision of what the result will be if you change your eating habits. The long-term benefits of healthy eating include:

  • Living longer
  • Healthier skin, teeth, and eyes
  • Supports muscles
  • Boosts immunity
  • Strengthens bones
  • Lowers risk of heart disease, type 2 diabetes, and some cancers
  • Supports healthy pregnancies and breastfeeding
  • Helps the digestive system function
  • Helps achieve and maintain a healthy weight

Step 2: Replace

The next step is to replace your unhealthy habits with new, healthy ones. A couple examples of new habits you could implement is eating more slowly, eating only when you’re truly hungry or planning meals ahead of time.

There are a variety of tools you can use to help you along this journey:

  • SuperCook: Finds recipes from cooking websites that match the ingredients that you already have in your pantry.

Step 3: Reinforce

Reinforce these new healthy habits a little every day and be patient with yourself. Starting a new habit will take time and it’s important to not get discouraged! Recognize any unhealthy habits that may still be hard to overcome and ask yourself why it’s hard to quit and how to change that behavior.

We Can Help You

Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. We also have health coaches available that can help you explore different dietary choices.


Improving Your Eating Habits | Healthy Weight, Nutrition, and Physical Activity | CDC

Recipes for Lowering Your Cholesterol

Cutting board covered in veggies
Image Source: Katie Smith/Unsplash

Are you looking to lower your cholesterol? A healthy diet is a great way to get started. From a dietary standpoint, the best way to lower your cholesterol is reduce saturated fat and trans-fat. The American Heart Association recommends limiting saturated fat to 5 to 6 percent of daily calories and minimizing the amount of trans fat you eat.1 You’ll typically see these types of fats in fried food, red meat and products made with whole milk. If you’re ready to start eating healthy, meal-planning can help keep you from falling into old temptations. Here are a few tips and recipes to get you motivated!

What Should You Look for in a Healthy Diet?

  • Fruits and Vegetables
  • Whole Grains
  • Poultry
  • Fish
  • Nuts

Our Favorite Recipes:

Banana Mini-Muffins

Oven-Baked Salmon

Slow Cooker French Onion Soup

Crispy Parmesan Chickpeas

Have any Questions for us?

Contact the Tria Health Help Desk at 1.888.799.8742



  1. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia


How to Reduce High Blood Pressure

Healthy Salad
Image Source: Anna Pelzer/Unsplash

High blood pressure is when your blood pressure, the force of blood flowing through your blood vessels, is consistently too high.1 People with high blood pressure typically exhibit no symptoms. If the condition is left untreated, the damage left on your circulatory system can significantly impact your chances of having a heart attack, stroke, or other heart threats. While there are risk factors you can’t control, there are many steps you can take to help prevent and manage high blood pressure.

Eat a Well-Balanced Diet2

A well-balanced diet is an essential tool in managing your blood pressure. It’s important to limit your sodium intake along with saturated/trans fats, red meat and sweets. It’s also important to limit your alcohol intake. With a healthy diet of fruits, veggies and whole grains, you can reduce your blood pressure and maintain a healthy weight. Click here to find a list of healthy, high blood pressure friendly recipes.

Get Moving

Physical activity has a lot of positive health benefits. Not only will it help manage your high blood pressure, but it will also help strengthen your heart and assist in maintaining a healthy weight. If you want to start exercising, there’s no need to immediately begin running marathons. Start out where you’re comfortable, any amount of exercise is better than none. Try mixing it up by taking different classes, this will help you stay interested and build the habit.

Take your Medications Properly

Lifestyle changes are not the only solutions to high blood pressure, there are many medication options that can assist you in improving your health. It’s very important to follow your doctor’s recommendations and taking your medications as prescribed.

Have any Medication Questions?

Reach out to the Tria Health Help Desk: 1.888.799.8742



  1. https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure
  2. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet

National Nutrition Month: Are You Ready to Eat Right?

Healthy breakfast food
Image Source: Unsplash/Jannis Brandt

What is National Nutrition Month?

National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

What Can I Do to Get Involved?

There are a lot of different ways you can get involved with National Nutrition Month. You can either participate alone or with a group, here are a few ideas on how you can get started:

  • Commit to trying a new fruit or vegetable each week during National Nutrition Month.
  • Start a vegetable garden by planting seeds indoors or outside.
  • Take a trip to a farmers market or local farm.
  • Organize a healthy potluck, making sure each of the food groups is represented.

View more ideas HERE.

Chronic Conditions and Nutrition

If you have a chronic condition, a carefully planned diet can make a difference. With certain diseases, what you eat may reduce symptoms. In other cases, diet can improve health. Although your diet might differ depending on your condition and lifestyle, there are three keys to a healthy eating plan that will work for diabetes, heart health, cancer prevention and weight management:

  • Eat meals and snacks regularly (at planned times).
  • Eat about the same amount of food at each meal or snack.
  • Choose healthful foods to support a healthy weight and heart.


Have any questions? Contact the Tria Health Help Desk at 1.888.799.8742.