HealthyLife Articles

Tag: Make a Food Plan

  • Eat Soup To Satisfy

    HEALTHY EATING

    A bowl of soup.

    Healthy foods like vegetables and fruits have lots of nutrients and fewer calories. Eating a diet with plenty of vegetables and fruit can help you lose weight.

    Soup is a comforting way to enjoy vegetables (and sometimes fruit) of the season. It’s warm, easy to eat and may help you fill up. In fact, some evidence suggests that eating soup before a meal can help you eat less.

    You’ll need to make sure your soup is lower in calories if you want to lose weight. It helps to use lots of vegetables and some fruits, and avoid high-calorie ingredients like cream and sugar.

    © American Institute for Preventive Medicine

  • Am I Hungry?

    HEALTHY EATING

    Image of empty dish plate.

    Learn to tell if you’re really hungry or just think you’re hungry. Before you grab something to eat, figure out if you are truly hungry or just bored. Maybe you are thirsty rather than hungry.

    Try this, says Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. Slow down and sit down. With your mouth closed, let your tongue rest relaxed, sinking low to the floor of your mouth. Close your eyes. Take a deep breath. Hold it for a count of 3. Exhale slowly through pursed lips. Relax. Repeat this 3 times.

    Before you open your eyes, ask your tummy if it’s hungry. If the answer is no, then move on. If the answer is yes, eat something healthy with protein, complex carbs, and a small amount of healthy fat. An example would be a glass of skim milk and a slice of whole grain toast with a dab of chunky peanut butter, or an apple with a dab of almond butter.

    The point is not to run on empty. The body needs a consistent flow of energy to keep all its systems running well.

    © American Institute for Preventive Medicine

  • Buy Local. Eat Local.

    HEALTHY EATING

    Image of a farmer's market stand filled with vegetables.

    Did you know the average supermarket produce travels about 2,000 miles to your neighborhood grocery store? Farmers’ market produce travels less than 50 miles, according to University of Nebraska-Lincoln Extension experts who offer these buying and storing tips:

    *Go right home from the market.Foods will decline in quality, and perishable foods such as meats and eggs can pose food safety problems if left sitting in your car. Bring along a cooler with ice if it will take more than an hour or so to get perishables into your refrigerator.

    *Store at room temperature:bananas, melons, onions, potatoes, sweet potatoes, tomatoes, and winter squash. Store them in a clean, dry, well-ventilated place, away from direct sunlight and away from areas where meat is prepared.

    *Ripen on the counter and then put in the refrigerator:avocados, kiwifruit, nectarines, peaches, pears, and plums. Do not keep produce in a sealed plastic bag on the countertop. This slows ripening and may increase off-odors and decay from the buildup of carbon dioxide and depletion of oxygen inside the bag.

    *Store in refrigerator most other fresh fruits and vegetables.Use your refrigerator crisper drawer for whole produce. Store fruits in a separate refrigerator crisper drawer from vegetables. Fruits give off ethylene gas, which can shorten the storage life of vegetables. Some vegetables give off odors that can be absorbed by fruits and affect their quality.

    *Refrigerate fruits and vegetables in perforated plastic bags.This helps maintain moisture yet provide air flow. Make your own: use a sharp object to make several small holes in a food-grade plastic bag (about 20 holes per medium-size bag). Air-tight plastic bags can lead to the growth of mold or bacteria.

    *Wash your hands and produce thoroughly.Wash produce before you use it, NOT when you bring it home. Fresh produce has a natural protective coating that helps keep in moisture and freshness. Washing produce before storage causes it to spoil faster.

    *Remove and discard outer leaves.Rinse under clean, running water just before preparing or eating. Don’t use soap or detergent. It can get into produce and make you sick. Rub briskly-scrubbing with a clean brush or hands-to clean the surface. Dry with a clean cloth or paper towel. Rinse produce even when the peel is removed-such as melons and citrus fruits. Once you have cut through the protective skin of fruits and vegetables, bacteria can enter. Refrigerate cut or peeled fruits and vegetables within 2 hours.

    *Take your own bags or baskets to the farmers’ markets.And be sure to wash them too. Bacteria can grow inside.

    © American Institute for Preventive Medicine

  • Eat Right For Your Lifestyle

    HEALTHY EATING

    Image of two women eating lunch.

    What’s your lifestyle? Busy parent, jet-setting exec, student, athlete, or vegetarian? Or some combination of these? Jim White, spokesperson for the Academy of Nutrition and Dietetics, says one size doesn’t fit all nutritional needs. You have flexibility in making healthy eating choices. He offers some suggestions:

    *Career-minded.Busy work days. Business travel. Eating on the fly. Suggestions: Keep single-serve packages of crackers, fruit, peanut butter, low-sodium soup, and canned tuna in your desk. Tuck portable, nonperishable foods in your purse, briefcase, or backpack for a meal on the run. Try granola bars, peanut butter and crackers, fresh fruit, trail mix, and single-serve packs of whole-grain cereal or crackers.

    *Athletes.Even for the casual workout. Your body needs fuel to function, so eat a light breakfast or snack before you exercise. Try low-fat yogurt, graham crackers with peanut butter, a banana, or cereal with low-fat milk. Before, during, and after exercise, replace fluids with plenty of water or a sports drink.

    *Students.Ah, the fast-paced lifestyle on a low budget. Stock smart grab-and-go snacks that combine protein and carbs to fuel you, such as apples with peanut butter, carrots and hummus, hard cooked eggs and fruit, banana and yogurt, almonds with low-fat cheese or whole-grain cereal. In the cafeteria, choose the salad bar but go easy on cheese, bacon, high-calorie add-ons, and  salad dressings.

    *Families.Quick and nutritious can be done. Keep things simple. Build a collection of favorite recipes and choose ingredients that you can use in more than one meal. For example, cook extra grilled chicken for chicken salad or fajitas the next day.

    *Vegetarians.You can include nutrient-rich beans in vegetarian chili, a hummus-filled pita sandwich, or veggie burger. Make popular items vegetarian, such as veggie pizza and pasta primavera.

    © American Institute for Preventive Medicine

  • Family Meals: Healthy & Simple

    HEALTHY EATING

    Image of mother with 2 young kids wearing chef hats.

    Try these time-saving tips to make eating healthier simpler for you and your family, says Penny Kris-Etherton, PhD, RD, professor of nutrition at Penn State University.

    Plan out 2 to 4 weeks of healthy meals for breakfast, lunch, and dinner.Sit down and map out meals that include your family’s heart-healthy favorites. Update your list as you come across new recipe ideas.

    Use the weekend to make menus.Start by using the list from the first tip and make sure you grab the ingredients you need when you go grocery shopping. Keep an eye out for fresh, seasonal items that are on sale.

    If you work during the week, cook over the weekend and store leftovers in the fridge or freezer.Meals can be hassle-free when you’re just thawing and reheating for quick lunches and dinners.

    Cut up vegetables and keep them handy in the fridge.You’ll have ready-made nutritious snacks and ingredients.

    Shop sales, clip coupons, and buy fruits and vegetables in season.Look for less-expensive items. For example, blueberries cost less in spring and summer, when they’re in season. You’ll pay more in the fall and winter when they’re shipped from warmer continents.

    Skip the ready-made foods.They can be higher in sodium and often cost more than homemade foods.

    Replace high-calorie or high-fat favorites with nutrition-rich foods one at a time.Your family won’t feel shocked or deprived of their favorites if the changes to their diets are gradual. Try one change per week as a starting point.

    © American Institute for Preventive Medicine

  • Kitchen Shortcuts For Faster Homemade Meals

    HEALTHY EATING

    Image of man prepping food in the kitchen.

    It’s hard to find time to get a home-cooked meal on the table when meal times come around. Many people are juggling work, responsibilities with family, housework and kids’ activities, to name a few.

    Plus, for those who aren’t experts in the kitchen, cooking dinner can seem like an impossible task. But, if you learn to take some shortcuts, it can be easier than you think. Try these tips to help you make a homemade meal with fewer hassles:

    *Purchase a few meals at once.If you can’t shop for a whole week, aim for three meals. Get the ingredients for those meals, and you’ll be ready for half of your week without any extra trips to the store.

    *Do a big chopping session.Clean and chop all veggies and fruits at once while you’ve got out your cutting board and knife. Then, put the ingredients in bags or containers with lids, and put them in the fridge or freezer. Once you’re ready to cook dinner, your chopped ingredients are ready to be cooked or thrown into the dish you’re preparing.

    *Freeze extra.Consider buying extra onions, carrots, green beans, or other veggies that frequently need to be chopped. Chop up more than you need, put the extras in freezer bags, and freeze until the next time you need them.

    *Make a big batch of rice or whole grains.When cooking rice, quinoa, or other grains, cook extra, place it in bags, and freeze. Simply thaw and microwave your grains when you’re ready to use them.

    *Plan ahead.Tackle the next meal before you go to bed the night before. Start thawing any frozen meats or other ingredients in the fridge. Make sure you have the ingredients and recipe you need for the next day.

    *Double up.Whenever possible, make a double recipe and freeze the extra. Soups, stews, meats and tomato-based sauces often freeze well. Frozen leftovers make a quick and nutritious meal on a busy night.

    *Check out make-ahead meals for the slow cooker.You can find slow cooker freezer meals online that allow you to make it ahead, throw the prepped meal in a bag, and freeze. Then, you have a meal that’s ready to put into the slow cooker in the morning to be ready for dinner time.

    Most successful meals come down to planning in advance. This means you may need to do the prep work the night before or on the weekend. Though it requires some effort to make a home-cooked meal, it’s worth the time and energy. You’ll be able to make a healthy meal for you and your family and may save some money, too.

    © American Institute for Preventive Medicine

  • New Guidelines On How To Eat Right

    HEALTHY EATING

    Image of family sitting at the kitchen table eating dinner.

    When it comes to eating right, it’s easy to get frustrated. It seems there’s always a new diet in the news, telling you to avoid certain foods or only eat certain things. How do you know what works and what’s just a fad?

    Every five years, the U.S. Department of Agriculture issues new eating tips for Americans to help them make healthy food choices. These guidelines aim to help you eat a wide variety of healthy foods and minimize unhealthy choices. The latest guidelines were recently released, and they recommend that you eat the following:

    *  Vegetables in a variety of colors – dark green, yellow, red, and orange

    *  Legumes (beans and peas), starchy foods like potatoes, and other fresh produce

    *  Plenty of whole fruits

    *  A variety of grains like bread and pasta, making sure at least half of them are whole grains

    *  Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified non-dairy beverages

    *  Protein foods, including seafood, lean meats and poultry, eggs, nuts, seeds, and soy products

    *  Healthy oils, such as olive and canola

    What not to eat

    The guidelines say you should limit saturated fats to less than 10 percent of your daily calories. Do the same for added sugars – no more than 10 percent of total calories. Avoid trans fats altogether. Limit daily sodium intake to 2,300 mg. You can find all of these nutrients on the nutrition facts panel.

    Activity and your health

    Finally, the USDA recommends adults get at least 30 minutes of exercise, five days a week. Walking is a great choice for most people. This can be broken up into smaller, 10-minute increments if needed. The main point is to avoid being inactive. Exercise has numerous benefits for your health, including reduced risks of heart disease, obesity, type 2 diabetes, and even some types of cancers.

    The guidelines are meant to be a helpful resource. If you’re not meeting all of them now, don’t give up. Each day that you work toward these healthy guidelines is a step in the right direction.

    © American Institute for Preventive Medicine

  • Non-Dairy Calcium-Rich Foods

    HEALTHY EATING

    Image of almond milk.

    Even if you can’t eat dairy, there are plenty of foods that can help you meet your recommended daily calcium intake.

    *  Calcium-fortified soy and almond milk

    *  Tofu

    *  Calcium-fortified orange juice

    *  Sardines

    *  Edamame

    *  Kale, collard greens, broccoli

    *  Figs

    *  White beans

    *  Okra

    © American Institute for Preventive Medicine

  • Smart Recipe Swaps

    HEALTHY EATING

    Image of women cooking.

    You can reduce fat and calories without sacrificing taste by swapping out a few ingredients in your favorite recipes, according to the University of Nebraska-Lincoln Extension experts.

    *  Use two egg whites in place of one egg to reduce cholesterol.

    *  Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and cut back on added butter or margarine.

    *  Substitute applesauce for oil, margarine, or butter in muffins and quick breads such as banana bread. Try substituting a small amount at first, as the more you substitute, the more the texture of the finished product changes.

    *  For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping.

    *  Sliced almonds make a delicious, crunchy topping in place of fried onion rings.

    *  Choose reduced-fat or low-fat cheeses for salads and casseroles.

    © American Institute for Preventive Medicine

  • Tips For Keeping A Food Diary

    HEALTHY EATING

    Image of young man writing in a journal.

    If you’re trying to lose weight or simply want to eat healthier, keeping a food diary can help. Often times, we eat little bites here and there that don’t seem like much, but calories from them can add up quickly. A food diary will help you see everything you eat and drink so you can be more aware of extra calories or unhealthy choices. It can also help you see if you are eating because of stress or emotions. Then, you can find ways to stop these habits.

    A food diary doesn’t have to be complicated. Food diary apps are available, but they’re not necessary. The American Academy of Family Physicians and the CDC say you should write down these things:

    *  What you ate and drank

    *  The time you ate meals and snacks

    *  Where you ate and any other activity you were doing (watching TV, checking emails, etc.)

    *  Who you were with

    *  How you were feeling (before, during, and after eating)

    Don’t rely on your memory at the end of the day. It’s too difficult to remember every bite or sip. Instead, have the diary with you and write things down as soon as you can. Being honest and taking note of everything you eat and drink can help you see your eating patterns and pinpoint ways you can make healthy changes.

    © American Institute for Preventive Medicine