TRY THESE TIPS THIS MONTH. PICK ONE A DAY!
1. Choose cereals that contain 8 grams or less of sugar/serving.
2. Cut sweet potatoes into thin slices, brush with olive oil, and season with a sprinkling of salt, garlic powder, and rosemary. Bake for 15 minutes on each side at 450° F.
3. Make double portions of healthy recipes that everyone in your household likes. Freeze half of what you make to use on days when you are busy.
4. Make an entrée salad for dinner tonight.
5. Switch to lean or extra-lean cuts of beef.
6. Sit down and enjoy meals together. Studies show that when families eat dinner together, children do better in school, have better vocabulary, and seem to display more confidence than children who do not eat together as a family.
7. Know that all milk is tested for antibiotics, and if any are found, the product is immediately discarded. Do not pay more for milk labeled “antibiotic free.” On the other hand, organic milk is a great buy.
8. Serve veggie burgers with whole-grain buns and low-fat cheese for dinner tonight. Top the burgers with lettuce, tomatoes, and onion!
9. Find a recipe that includes tuna or salmon, and get the ingredients you need to make it this week.
10. Compare “diet” or “lite” foods to the regular versions. You might find less of a difference than you would expect.
11. Make peanut butter and banana sandwiches on whole-wheat bread. They are a good and tasty choice for lunch or as a snack.
12. Use sports drinks only if you need them. Sports drinks are most beneficial for people performing continuous physical activity for longer than 60 minutes. People who are exercising lightly or for less than 1 hour do not need them.
13. Watch how much cheese you eat. A serving of cheese (1 ounce) is the size of an adult thumb. Cheese is high in calcium, but often is also very high in fat. As Americans, we tend to eat too much cheese.
14. Practice pausing between bites of food. Savor your food instead of rushing.
15. Plan for snacks like you plan for meals—before hunger strikes. Try and aim for 10 g protein in snacks.
16. Switch your vegetable oil out for canola or olive oils.
17. Work on eliminating the words “good” or “bad” in relation to food within your home.
18. Leave a bowl of fruit on the table or counter. You are much more likely to grab a piece if it is easily accessible.
19. Replace one-third of the all-purpose flour you use with whole-wheat flour in all of your recipes.
20. Add extra vegetables to convenience food, such as broccoli in macaroni and cheese or extra stir-fry vegetables in packaged meals, etc.
21. Keep food records this week. Remember, every bite counts!
22. Turn the lights out early! Not getting enough sleep can adversely affect body weight.
Estelle L. Benoit, RDN, LDN