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Blue Springs, MO —
Summer is a great time to review health habits. You might be one of the 67 percent of American adults who are overweight, and if it’s time to stop being a statistic, why not work to change bad eating habits?
Don’t think of it as going on a diet. Technically speaking, a diet is just the food you eat. What you want to do is take a harder look at what you eat on a regular basis. By making small adjustments in your routine, you can make progress toward healthier living, and ultimately, a slimmer you.
Where to begin…? Start by keeping track of everything you eat and drink for three days. There are great websites and apps for your smart phone that make it easier. My favorite is myfitnesspal.com.
Make sure that you accurately record portion size. In some cases, generous portion sizes make all the difference in excessive calorie intake. Try using a smaller plate to make portions look larger. Stick with only the first serving and say “no” to seconds. Eat slower and enjoy the meal.
Next, review your food choices. Do you have five to nine servings of fruits and vegetables? Most likely, this is one area in which you can improve. Do you have added fats, gravies and dressings? You might want to switch to low-fat varieties or try low-calorie substitutions like spices, lemon juice or vinegar. Do you trim fat from meats and avoid frying? Once again, try simple changes like broiling, baking or grilling.
Finally, let’s talk about willpower – it’s best to start your diet at the grocery store, instead of caving into cravings in your own home. Stick with a list, make healthy food choices and shop after a meal.
Begin by reading food labels. Focus on the calories, the serving size and servings per container. Compare the total calories in the product you choose with others like it; choose the one that is lowest in calories for the serving size. Be sure to load up in the produce section with lots of colorful, low-fat, high-fiber fruits and vegetables.
There are many aspects to healthy living. Besides what you eat, it’s how much you move (exercise), how you feel about yourself and how much you want to improve. Rather than changing everything at once, take it one step at a time. Begin with a food diary and a desire to make yourself healthier.
Summer is a great time to review health habits. You might be one of the 67 percent of American adults who are overweight, and if it’s time to stop being a statistic, why not work to change bad eating habits?
Don’t think of it as going on a diet. Technically speaking, a diet is just the food you eat. What you want to do is take a harder look at what you eat on a regular basis. By making small adjustments in your routine, you can make progress toward healthier living, and ultimately, a slimmer you.
Where to begin…? Start by keeping track of everything you eat and drink for three days. There are great websites and apps for your smart phone that make it easier. My favorite is myfitnesspal.com.
Make sure that you accurately record portion size. In some cases, generous portion sizes make all the difference in excessive calorie intake. Try using a smaller plate to make portions look larger. Stick with only the first serving and say “no” to seconds. Eat slower and enjoy the meal.
Next, review your food choices. Do you have five to nine servings of fruits and vegetables? Most likely, this is one area in which you can improve. Do you have added fats, gravies and dressings? You might want to switch to low-fat varieties or try low-calorie substitutions like spices, lemon juice or vinegar. Do you trim fat from meats and avoid frying? Once again, try simple changes like broiling, baking or grilling.
Finally, let’s talk about willpower – it’s best to start your diet at the grocery store, instead of caving into cravings in your own home. Stick with a list, make healthy food choices and shop after a meal.
Begin by reading food labels. Focus on the calories, the serving size and servings per container. Compare the total calories in the product you choose with others like it; choose the one that is lowest in calories for the serving size. Be sure to load up in the produce section with lots of colorful, low-fat, high-fiber fruits and vegetables.
There are many aspects to healthy living. Besides what you eat, it’s how much you move (exercise), how you feel about yourself and how much you want to improve. Rather than changing everything at once, take it one step at a time. Begin with a food diary and a desire to make yourself healthier.
See a registered dietitian for help with a meal plan that promotes weight loss, but doesn’t leave you hungry and lacking in important nutrients.
Green salad with strawberries and goat cheese
All you need:
1 tablespoon maple syrup or brown sugar
2 tablespoon red-wine vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
Freshly ground pepper to taste
3 cups baby spinach
3 cups watercress, tough stems removed
2 1/2 cups sliced fresh strawberries (about 12 ounces)
1/3 cup fresh chives, cut into 2-inch pieces
1/2 cup toasted chopped pecans
1/4 cup crumbled goat cheese
All you do:
1. Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among four plates and top with pecans and goat cheese.
*Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.
Daily nutritional values:
Calories: 206, carbohydrate: 15 g, fat: 16 g, protein: 5 g, cholesterol: 4 mg, saturated fat: 3 g, dietary fiber: 4 g, sodium: 209 mg
Source: adapted from Eating Well, Inc.
Serves: 4 (about 1 1/2 cups each)
