Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? It's time to kick those habits to the curb and start eating right. The Academy of Nutrition and Dietetics has some advice for getting started on the journey to better health.
--Eat Breakfast
There's no better way to start your morning than with a healthy breakfast.
"It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day," says Jessica Crandall, RDN, CDE, AFAA, Academy of Nutrition and Dietetics Spokesperson.
Not only that, but if you are trying to lose weight, fueling your body regularly "will help you from possibly making unhealthy decisions later in the day based on hunger."
The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of whole-wheat toast.
--Cut Back on Caffeine
Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day, says Jim White, RDN, ACSM-HFS, Academy Spokesperson. Keep your caffeine intake in check by limiting regular coffee to 3 cups or less a day, and watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible.
Need to wean off? White says to try three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.
--Bring Lunch to Work
How do you make bringing lunch to work easy?
"Have your arsenal of food for the week. Have the right foods to put together," says White. "By stocking up the fridge, you're setting yourself up for success."
White suggests preparing the week's lunches over the weekend -- bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates. For example, whole-grain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and chicken, a piece of fruit and a 100-calorie cup of low-sodium soup. It doesn't have to be a full meal.
"If you're crunched, get a snack," says White.
Go for fat-free or low-fat yogurt and fruit, whole-wheat crackers and low-fat cheese or hummus and baby carrots.
--Eat More Fruits and Vegetables
Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. Crandall recommends picking one fruit or veggie you've never tried each time you go to the grocery store.
"It's a great way to discover new options," she says.
--Cook Dinner at Home
Making meals at home doesn't have to zap the last bit of your time and energy. The trick is to plan ahead.
"If the week is cramped for you, then prepping on the weekend is a great time saver," says Crandall.
Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles, suggests Crandall. Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as low-sodium broth, herbs and lemons for flavoring.
Q and A
Q: Which is healthier, a tortilla or a slice of bread?
A: They are somewhat similar, but how much depends upon the tortilla -- and the bread. Like bread, tortillas are made from a grain -- either wheat or corn, so some nutrients are similar. But calories differ depending on the tortilla's size, thickness and fat content. A one-ounce slice of bread typically contains 75 to 100 calories. Corn tortillas, the traditional choice for tacos and enchiladas, generally have 60 to 65 calories in each small six-inch piece. Flour tortillas are slightly higher in calories because they contain added fat to make them softer and easier to roll. Small six-inch flour tortillas usually aren't much more than 90 calories. However, many flour tortillas used for dishes like fajitas, large burritos and chimichangas are quite a bit larger and may be thicker, too. A 12-inch flour tortilla may contain nearly 300 calories with more carbohydrates than three slices of bread. Beyond calories, nutritional value depends on whether the tortillas are made with whole grains and healthy fats. Instead of flour tortillas made from enriched flour (a refined grain), look for whole grain options (corn or whole wheat). Just as with bread, whole-grain tortillas provide more fiber and a more complete package of nutrients and health-protecting plant compounds. When buying flour tortillas, look for those made with vegetable oils. -- American Institute for Cancer Research.
RECIPE
I've been thinking about picnic food lately -- beyond fried chicken and potato salad. This recipe for a Grilled Chicken Taco Salad would fit the bill for your next fun, outdoor event. It's from Eating Well magazine.
Grilled Chicken Taco Salad
2 tablespoons lime juice
2 tablespoons white wine vinegar
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
1/4 cup extra-virgin olive oil
1 cup cherry tomatoes, halved
1/4 cup diced zucchini
1 firm ripe avocado, diced
1/4 cup thinly sliced red onion
1 jalapeno, minced
2 (8-ounce) boneless, skinless chicken breasts
1 large ear corn, husked
5 cups arugula (about 3 ounces)
1 cup coarsely broken tortilla chips
2 tablespoons chopped fresh cilantro
Steps
Preheat grill to medium-high. Combine limejuice, vinegar and 1/2 teaspoon each salt and pepper in a large bowl; whisk in oil.
Add tomatoes, zucchini, avocado, onion and jalapeno; gently toss to coat. Set aside.
Sprinkle chicken with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack.
Grill the chicken until a thermometer reaches 165 degrees, 4 to 5 minutes per side. Grill corn until lightly charred on all sides, 2 to 4 minutes total. Transfer to a clean cutting board. Cut the chicken into bite-size pieces; cut corn kernels form the cob.
Add the chicken and corn to the tomato mixture; stir in arugula, tortilla chips and cilantro and gently toss to combine.
Serves 4: 2 1/4 cups each. Per serving: 447 calories, 27 g protein, 24 g carbohydrate, 5 g total sugars, 28 g fat, 63 mg cholesterol, 6 g fiber, 551 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.COPYRIGHT 2016 CREATORS.COM
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