It may be the end of National Nutrition month but if if you didn't get a chance to turn your eating and life habits around, here's a refresher.

Whether it's eating the proper food groups on a regular basis or cutting back on those indulgences, having proper nutrition is vital for everyday health.

Registered Dietitian Adrienne Penner says just filling your basic nutritional needs can prevent a lot of health problems down the road.

"Nutrition impacts a lot of our risk factors for many chronic diseases like diabetes, heart disease, obesity, even just healthy bones and mental health," she says. "It also impacts just our day to day lives so energy levels, quality of sleep and the ability to manage stress."

Once you've established a steady diet, Penner says mixing in daily exercise can also make a difference.

"Exercise is important because it builds muscle and muscle is one of our primary factors in metabolism, so how many calories we burn. The more muscle we have the more calories we'll be burning, and muscle burns calories even when we're just sitting so exercise has been linked with improved management of cravings and emotional eating as well."

As most people like to enjoy what the world has to offer when it comes to food, sometimes you can get off track with balancing nutrition but Penner says following her 80-20 rule can help those enjoy their craving but also stay healthy.

"80 percent of the time trying to eat what we know is healthy and then 20 percent of the time allowing yourself to have the odd indulgence. I think it's important that we enjoy food, trying to stick to our everyday healthy foods and seeing sees foods as not necessarily good and bad but more everyday foods verses treat foods."

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