Healthy starts with balanced intake…
- Lean Protein, Whole Grain Carbohydrates, Healthy Fats, load up on Fruits and Veggies!
Have Breakfast & Snacks
- Spread your meals out all day long to keep you from over-eating in one setting. In a hurry? You can drink a smoothie or pre-mixed protein drink and carry snacks for between meals when short on time. (Pick Protein & Fiber Rich Foods First: Healthy Nuts, Dried Fruit or Lower-Calorie Snack Bars)
Have you removed a food group? We need a balanced diet to keep our bodies functioning.
- Protein: Amino Acids that builds cell, carries Oxygen to blood, provides muscle building properties, supports immune system, prevents hunger, Fluid Balancer (Choose lean protein: Chicken, Seafood, Turkey, Greek Yogurts, Nuts, Nut Butters and even Protein rich veggies)
- Carbohydrates (Carbs): Provide energy, brain fuel, breaks down quickly in the digestive system and excessive intake can be stored in the body. Foods that contain carbs are starches, fiber, and sugars. Our bodies need 45-65% of our diet coming from carbs. The brain needs ~135g/day. Replace sugary processed products with lower calorie options. Read Labels: Limit the processed white flour products, stick to whole grains as much as possible and fruit for carb choices. (Choose these multiple times per day: Berries, Small Apples, ½ Banana, Quinoa, Black beans, Corn tortillas, Brown rice, or maybe some Oatmeal)
If you remove carbs from your diet, you may experience some of these symptoms: dizziness, fatigue, weakness, headaches and constipation.
- Fats: watch out for the fried versions of food. Choose baked, steamed, boiled, roasted or grilled. Leaner meats will have less fat also. Look for fats that are not solid at room temperature. (Choose Canola, Olive Oil, Avocados and Nut Options)
- Fruits and Vegetables: Provides vitamins, minerals, loaded with FIBER, and reduces risks of diseases!!!! Fruits and Veggies are big winners because they are naturally lower calories (25 calories per veggie serving and 45 calories per fruit serving and both have lots of Fiber to keep you fuller longer.) Combining a serving of fruit with a cheese stick, hummus or healthy nuts can be a great snack or mini meal. Ask for double vegetables in place of fried items.
- Portion Control: Know how much a regular serving should be. Measure it out on your plate at least once. Watch out for giant portions. Try: 3oz. Meat=1 Deck Cards, 1 Cup Fruit=Baseball, 1oz. Cheese=4 dice, 1 Medium Potato=Computer Mouse.
Are you trying to get that Bikini Bottomfor spring break?Skipping meals is discouraged! The DANGER of passing out and injuring yourself if HIGH! Please consider these ideas instead: Reducing processed carbohydrates from sodas and sweets, along with eating smaller portions and multiple small frequent meals for energy will help. Consider a nutrition plan that helps balance food and exercise. Avoid extreme dieting that suggests low intake. Woman need at least 1200 calories and men require at least 1500 calories per day.
Eating-out? Know before You Go! Look at menu items on websites and look up nutritional facts. Find two healthy choices to pick from before you go out.
Exercise: Make this FUN FUN FUN!
We want to have a good time no matter what we are doing, so grab a friend and make it worth it! Find a favorite gym class, go play Frisbee or volleyball at the park, challenge your friends/co-workers to a walk off with a pedometer app on your phone. Be intentional with exercise and get moving!
If weight loss is your goal, remember that healthy weight loss is 1-2 pounds per week and sustainable.
Hospitality Dietitian: Mindy Diller, MS, RDN, LD : firstname.lastname@example.org