Page 34 - Focus March 2018

Commit to be fit with a nutritious diet
March is National Nutrition Month, a time when the Academy of Nutrition and Dietetics encourages everyone to “Go Further with Food.”
That starts first thing in the morning with a healthy breakfast.
“Your body needs fuel for the day,” said Mary Williams, MS, RD, LDN, CDE, a registered dietitian in the Department of Family and Community Medicine.
Dashing off without breakfast can contribute to extra pounds down the road.
“There are studies that show that meal skippers burn calories more slowly,” she said.
It doesn’t take much time to make a nutritious breakfast. Choose foods that are high in protein to get a jump on the day. Plus, protein will help you to feel less hungry as lunchtime approaches.
“Breakfast could be something as simple as a piece of fruit and a whole-grain English muffin with peanut butter,” Williams said. “Or eat eggs with whole wheat toast and fruit.”
Here’s a tip for an easy way to scramble an egg — with no
frying pan to clean. Crack an egg in a bowl, whisk it, cover with plastic wrap, puncture the wrap and cook for 45 seconds in the microwave.
Avoid pastries and other sugary baked goods. A Danish will pull your blood sugar up quickly — “and then it goes down quickly,” she said.
You can go further with food by preparing your own meals with fresh ingredients. Avoid boxed foods, processed foods and fast foods, which typically contain fat, sodium and preservatives.
“Read the labels,” Williams said. “Look for foods that have more than two grams of fiber. And if salt or sugar are listed in the first five or so ingredients, you are better off not buying it.”
When you shop at the grocery store, make it a habit to shop the perimeter, where fresh produce, dairy products and meats are displayed. Avoid the interior aisles, where snacks, soda and processed foods are stocked.
When planning meals, make certain you are integrating two servings of fruit and two cups of vegetables into your daily menu.
“If fresh produce is too expensive, look at frozen vegetables and canned vegetables,” she said. “Just make sure to rinse the salt off the vegetables.”
You also can grow vegetables and herbs at home, or get them delivered. Look online for local CSA (community-supported agriculture) opportunities or services like Hungry Harvest,
a company that sells off-size or misshapen produce usually discarded by farmers and ships them directly to consumers.
Small steps add up, taking you further on your journey to a healthy diet. Put lettuce and tomato on a sandwich. Hold the cheese. Opt for mustard instead of mayonnaise.
“Or try a slice of avocado,” Williams said. “It’s a healthy fat and gives it that same creaminess as mayonnaise.”
Drink six to eight glasses of water every day. In addition to keeping you hydrated, water will help you to feel full and keep your calorie count down.
“We encourage water over soda, juice or other beverages that have calories,” she said. “Sparkling water is a good substitute for soda.”
And what about dessert? Satisfy your sweet tooth with fruit. “Berries are great because they have a lot of antioxidants — and a cup has only about 60 calories,” she said.
Start today and go further on the road to healthy nutrition. 
Let’s Commit To Be Fit |
32 CHRISTIANA CARE HEALTH SYSTEM