9 steps to a Healthier Summer
What are you doing to get your body right and to change your diet for the summer? Here are nine recommendations for you to make a healthy lifestyle change while slimming down for the beach.
Food Log. Making a difference starts with a little ground work. Keep track of all foods and beverages for three days, including weekdays and weekends. It’s amazing how mindless eating can add up to hundreds of extra calories each week, so begin with the goal of paying attention to the calories coming in.
Menu makeover. Once a review of current habits is complete, meal planning becomes easier. Then, take stock of the pantry, freezer, and fridge and make a list of items already on hand. If vegetables were lacking on the food log, it’s pretty certain they will be lacking in the kitchen too, so make a list and stock up on healthful items to make busy day meal planning (and preparation) easier.
Get heart smart. Fat has more calories per gram than carbohydrate or protein, so monitoring portions can create big calorie savings. Type of fat matters, too. Liquid oils at room temperature are typically better for the heart than solid fats. Unsaturated fats such as olive and canola are great options for both cooking and baking. Remember to use cooking sprays for more fat and calorie savings.
Add fruits and vegetables. Fresh, dried, canned, frozen and 100 percent juice all count towards the recommended fruit and vegetable servings each day. Most people get much less than needed, and these are some of the most nutrient packed food choices available so be sure to eat produce every day.
Activate! Remember to always check with the doctor before beginning any new exercise program or altering menus, especially if health conditions are present. Exercise can help burn extra calories, manage stress, and offer time to spend with friends or alone depending on how the day goes.
Take time to eat. It takes time for the body to register that food has been eaten, so remember to take time with each bite. It’s also helpful to focus on eating versus watching television or doing other tasks to keep track of intake.
Learn new cooking techniques. Changing eating habits can be fun! Try a new recipe or learn a new way to prepare an old favorite. Try baking or broiling instead of pan frying, and try out some new herbs and spices or a marinade to add interest. It might lead to a new twist that is even tastier!
Sneak health into snacks. In today’s busy world, snacks can take on a new level of importance. Fill in food group gaps between meals to round out the day’s intake. Another bonus? Fruits and vegetables are easy to transport and eat during a hectic schedule.
Find room for favorites. All foods can fit in a balanced diet. They key is portion control and how often “treat” type foods are chosen versus more nutritious foods. Everyday choices include fruits, vegetables, whole grains, lean protein, and low fat dairy. If the majority of meals and snacks are with choices loaded with nutrients necessary for health, it’s fine to include some indulgences. Read Nutrition Facts panels and think of creative ways to round out meals to balance higher fat dishes. For example, serve that classic lasagna with a broth based veggie soup or crisp green salad with low-fat dressing.
–kim kirchherr, MS, RD, CDE, Jewel-Osco dietitian, www.jewelosco.com
Fruit Salad in Seconds
Ingredients:
1 pint fresh strawberries, sliced
1 pound seedless green grapes, halved
3 bananas, peeled and sliced
1 (8 ounce) container strawberry yogurt
Directions:
In a large bowl, toss together strawberries, grapes, bananas, and strawberry yogurt. Serve immediately.
