HealthyLife Articles

Tag: snacks

  • Meal And Snack Ideas

    Healthylife® Weigh

    Part 3

    Family eating dinner together at home.

    Below are ideas for basic meals and snacks. Use these ideas to start building your meal plan.

    Meal Idea: Pasta or Rice Dinner

    Choose ingredients from the chart below. This recipe makes four servings.

    Chart of meal ideas, pasta or rice dinner.

    Directions:

    1. Cook pasta or rice according to package directions and drain.

    2. Cook protein choice as needed.

    3. Cook veggies by steaming, grilling, roasting, sautéing, or adding to boiling pasta water in the last few minutes of cooking.

    4. In a large pot, heat sauce over medium heat. If using spices, add them now. Add protein and veggies to heat through. Toss with hot cooked pasta or rice and serve.

    For a casserole, follow the directions above. Then, pour into a 9 x 13-inch baking pan and bake for 40-60 minutes until the top is golden brown.

    Meal Idea: Salad

    Choose ingredients from the chart below. This salad recipe serves one person.

    Chart of meal ideas, salad.

    Directions:

    Toss ingredients together when ready to eat. Or, prepare a salad ahead of time in a container, keeping very moist ingredients (like tomatoes and dressing) separate. When you are ready to eat, toss and empty onto a plate or in a large bowl.

    Salad Dressing

    Salad dressing can be a healthy choice for your salad. Use healthy, unsaturated fats in salad dressing to:

    *  Help you feel full and more satisfied.

    *  Help your body get the benefits of other vitamins in your salad, like fat-soluble vitamins A, D, E, and K.

    *  Add flavor. Dressings are a great place for herbs, spices, and other powerful flavors to make your salad POP!

    *  Help you eat vegetables that you don’t like plain.

    Tips for Selecting a Dressing at a Restaurant:

    *  Ask for oil-based dressings, such as olive oil and balsamic vinegar.

    *  Ask for dressing on the side. Toss your salad with half the dressing provided and put the rest to the side. Most restaurants offer much more dressing than you need for your salad.

    *  If you are worried you may use too much dressing, ask for a half-size salad or order another vegetable as a side dish.

    *  On bottled dressings, look for ones made without added sugars.

    Make Your Own Salad Dressing

    Use 1-2 Tbsp. of the dressing on your salad. Store leftovers in a sealed jar.

    *  Oil and vinegar dressing: 3 Tbsp. olive oil, 2 Tbsp. red wine vinegar,  1/8 tsp. salt (a dash), ¼ tsp. black pepper. Serving size: 1 Tbsp.

    *  Honey mustard dressing: 6 Tbsp. mustard, ½ Tbsp. fresh lemon juice or cider vinegar, 1½ Tbsp. honey, 1 tsp. olive or canola oil, 1/8 tsp. salt  (a dash), ¼ tsp. black pepper. Serving size: 2 Tbsp.

    *  Citrus dressing: 2 Tbsp. lime, lemon, or orange juice; 3-4 Tbsp. canola or olive oil, 1/8 tsp. salt (a dash), ¼ tsp. black pepper. Serving size: 1 Tbsp.

    *  Creamy low-fat ranch dressing: 1 (6-ounce) container plain nonfat or  low-fat yogurt, 1/3 cup low-fat mayonnaise, 2 Tbsp. white vinegar, 1 Tbsp. dried dill, ¼ tsp. garlic powder, 1/8 tsp. salt (a dash). Serving size: 2 Tbsp.

    Meal Ideas: Stir-Fry

    Choose ingredients from the chart below. This recipe makes four servings.

    Chart of meal ideas, stir-fry.

    Peanut Sauce:In a small bowl, stir together ¼ cup peanut butter, 1/3 cup water, ¼ cup low-sodium soy sauce, 2 Tbsp. cider vinegar, and 4 tsp. sugar.

    Directions

    1. Cook grains. Follow package directions and set aside.

    2. If using meat: In a large skillet over medium heat, cook meat or poultry in 1 tablespoon canola or olive oil. Set aside.

    3. Add veggies to skillet, starting with harder veggies (these take longer to cook). Cook to desired softness. Add flavoring (garlic, ginger, or green onions). If adding tofu, peas, or edamame, add that now.

    4. Add sauce and cook for 1-2 more minutes. Stir in cooked meat.

    5. Serve over cooked grains.

    Meal Ideas: Soup

    Choose ingredients from the chart below. This recipe makes four servings.

    Chart of meal ideas, soup.

    Directions

    1. If using meat: Heat 1 Tbsp. of canola or olive oil in a soup pot. Add meat and cook for 5 minutes. If not using meat, skip this step.

    2. Add chosen vegetables and sauté for 5 minutes. If using frozen vegetables, thaw in the microwave first.

    3. Add liquid and beans or lentils (if using) and bring to a boil. Once boiling, reduce heat and simmer for 25-30 minutes. Stir occasionally.

    4. Add grains and seasonings. Cook for an additional 5 minutes.

    Snack Ideas: Trail Mix

    Choose ingredients from the chart below. This recipe makes four servings.

    Chart of snack ideas, trail mix.

    © American Institute for Preventive Medicine

  • Pack Travel Snacks

    Healthylife® Weigh

    Part 3

    Mix of dried fruits and nuts.

    Pack these items ahead of time. Take them with you when you drive, fly, or take a bus or train. Be sure to pack snacks for kids traveling with you as well. This can help kids get in the habit of packing their own travel snacks. It can also take away your excuse to stop for fast food and buy candy or salty snacks. Use these ideas for a healthy work snack as well. Keep a healthy snack in your desk drawer, locker or fridge, if they need to be kept cold, like hummus or fresh edamame.

    *  Homemade granola bars. Look for recipes with nuts, seeds, peanut butter, and dried fruit to help keep you full and give you lasting energy.

    *  Homemade trail mix.

    *  Peanut butter + apple slices, celery sticks, or whole grain crackers

    *  Hummus + sliced veggies (celery, carrots, cucumber slices)

    *  Apple slices with cinnamon

    *  Almonds, peanuts, walnuts, cashews

    *  Dried fruit

    *  String cheese

    *  Whole fruit, like apples and bananas

    *  Edamame

    *  Protein bar

    *  Small, single-serving boxes of whole grain cereal

    *  Small square of dark chocolate

    Respect Food Allergies

    If traveling in a public place (e.g., train, bus, airplane), avoid snacks that contain peanuts. If someone has a severe peanut allergy, you may be putting their life in danger.

    © American Institute for Preventive Medicine

  • Plan A Balanced Day

    Healthylife® Weigh

    Part 2

    Person holding a shrimp bowl with seaweed, avocado, cucumber, radish, sesame seeds.

    1. Select a healthy eating plan based on the calorie needs you identified. Or, follow these guidelines:

    – Plan A: best suited for women who are currently less active and want to lose more than 10-15 pounds. This calorie level is generally too low for men.

    – Plan B: best suited for women who are moderately active and for men who are less active and want to lose more than 10-15 pounds.

    – Plan C: best suited for men and for women who are very active and need to lose less than 10 pounds.

    2. Learn how much to eat from each food group. Meet, but don’t go over, your goals for each food group.

    3. Make healthier choices within each group. Choose nutrient-dense foods that meet your body’s needs.

    4. Make changes, as needed, to your plan. Meet your goals while having enough energy to do your favorite activities.

    5. Plan activity: Be physically active for at least 2 ½ hours (150 minutes) per week. You can do this for 5, 10, 15, 20, or 30 minutes at a time.

    © American Institute for Preventive Medicine

  • Plan A Balanced Day 2

    Healthylife® Weigh

    Menus & Recipes

    Person holding a shrimp bowl with seaweed, avocado, cucumber, radish, sesame seeds.

    1. Select a healthy eating plan from the chart below based on these guidelines:

    a. Plan A: Best suited for women who are currently less active and want to lose more than 10-15 pounds.

    b. Plan B: Best suited for women who are moderately active and for men who are less active and want to lose more than 10-15 pounds.

    c. Plan C: Best suited for men and for women who are very active and need to lose less than 10 pounds.

    2. Learn how much to eat from each food group and make healthier choices within each food group. Over time, you may decide to make some changes to your plan to best suit your needs and your own eating style.

    © American Institute for Preventive Medicine

  • Avoiding The Afternoon Slump

    WORK LIFE

    Image of a group of co-workers smiling and laughing.

    Do you often feel tired and worn out after lunch? It can be hard to stay productive and get through the workday if you’re fighting fatigue and exhaustion. Often times, this afternoon slump can be avoided by making a few simple changes:

    *Use caffeine sparingly.A cup of coffee or tea can give you a boost in the morning, but drinking too much can cause an energy crash after it wears off. Finish your last caffeinated drink before noon, and limit intake to four 8 oz. cups of coffee.

    *Include lean protein and healthy fats in your lunch.This can help stabilize blood sugar levels and fight fatigue. Examples include turkey, low-fat dairy, avocado, nuts and fish.

    *Drink plenty of water.Even mild dehydration can make you tired. Aim for eight 8 oz. glasses per day.

    *Get moving.If you can, walk outside at lunch and get fresh air, even for just 10 minutes. This can energize and relax you. But even walking indoors or stretching in your office can be helpful. Sitting at a desk for hours without getting up can make you feel tired. Do alternative activities and walk around when you can.

    *Having more energy starts the day before.If you find that you’re tired every day despite these tips, you may need more sleep. Aim for 7 to 9 hours a night.

    Sometimes, ongoing fatigue can be a sign of a health issue. If you find that your energy levels are always low despite making healthy choices, talk to your doctor. Problems such as sleep disorders, anemia, depression, diabetes, and many other conditions can cause energy levels to sag. Certain medications can also cause sleepiness. You and your doctor can discuss your health history and make a plan to address any issues to get you feeling better again.

    © American Institute for Preventive Medicine

  • Best Snacks To Eat Before And After Exercise

    HEALTHY EATING

    Image of a whole grain bagel with a peanut butter spread.

    Pick the right foods that give the most energy regardless of your activity level. Carbohydrates are the first responders to the body’s need for energy during exercise. Protein and fat are not nearly as efficient.

    Hit the trail or the gym with the following healthy food ideas before and after your workout, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously:

    *  Whole-grain bagel with peanut butter and yogurt

    *  Thin-crust pizza with green peppers

    *  Granola with low-fat milk and banana

    *  Trail mix with nuts and dried fruit (see Walk the Trail Mix recipe)

    *  Instant oatmeal made with low-fat milk

    *  Bran or corn muffin with egg whites and salsa

    *  Fig bars with peanut butter and juice

    © American Institute for Preventive Medicine

  • Easy Protein Snacks

    HEALTHY EATING

    Image of roasted pumpkin seeds.

    A great way to get healthy protein throughout the day is to make snacks with protein. The protein can help you feel fuller, holding you over until your next meal. These snacks may also help avoid a blood sugar crash that leaves you feeling sluggish and even hungrier than before. Try these ideas for tasty and easy-to-pack snacks:

    *  Hummus with sliced peppers, carrots, celery or cucumbers

    *  Peanut butter or almond butter with a banana

    *  ¼ cup of nuts, such as almonds, walnuts or pistachios with fresh fruit

    *  Roasted pumpkin seeds (buy them roasted or bake on a cookie sheet at 300º for 20 minutes)

    *  Tortilla with black beans, salsa and a sprinkle of low-fat cheese

    *  Roasted soy nuts (available at many supermarkets)

    *  A hard-boiled egg with leafy greens

    *  Low-fat string cheese with an apple or pistachios

    © American Institute for Preventive Medicine

  • Easy Snack Substitutions

    HEALTHY EATING

    Image of popcorn in a bowl.

    Skip the vending machine and processed foods when you need to fill up between meals. Try these alternatives to everyday unhealthy snacks:

    © American Institute for Preventive Medicine

  • Easy Snacks For High Energy

    HEALTHY EATING

    Image of greek yogurt and fresh berries.

    One way to keep your energy up is to choose snacks that have fiber and protein. These foods are digested more slowly. That way you won’t “crash” like you do after eating sugar-filled and low-fiber foods. Some healthy choices include:

    *  An apple with a small handful of nuts

    *  Carrots and celery with string cheese

    *  Greek yogurt and fresh berries

    Source: Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Foods For Better Sleep

    WORK LIFE

    Try these before-bed snacks to help you drift off to dreamland. Each of them contains natural chemicals that may help you wind down. Don’t eat too much: a heavy snack may actually keep you awake.

    Source: National Sleep Foundation

    Chart of different foods to help sleep better.

    © American Institute for Preventive Medicine