Healthy eating year round should replace dieting resolution
By Dipali Pathak
Instead of making a once-a-year resolution to diet, why not adopt a lifetime plan to eat more healthy?
"There are several changes you can make to your eating habits to accomplish your weight goals," said Dr. Rebecca Reeves, dietitian and assistant professor of medicine at BCM.
Reduce portions
The first step to reaching your goals is reducing portion sizes, said Reeves. It's also a good practice to fill half of your dinner plate with vegetables. Consuming the recommended seven to eight servings of fruits and vegetables per day is an important goal.
Another step is to look for more whole grain products such as bread, pasta and cereal. Be sure these are 100 percent whole wheat or whole grain. Although some breads are labeled wheat bread, they may contain both white refined and whole wheat flours. Find loaves made with whole wheat or whole grain flours.
"Look at the ingredient list to see what is listed first because the flour listed first is in the greater amount," said Reeves.
Proteins are an important part of your diet, but it's a good idea to switch to lean proteins such as turkey and fish, she said. Low-fat dairy products such as milk, cheese and yogurt also contribute to a well-balanced diet.
Watch out for sugar and sodium
"Look out for hidden sugars in low-fat yogurts," said Reeves. "Check the calorie content to see if the calories are actually less than the regular version."
Eating a well balanced breakfast keeps you from being hungry throughout the day, said Reeves. Some types of bran cereal, fruit, skim milk and 100 percent juice are good options for the morning. Reeves also recommends homemade yogurt parfaits with layers of plain yogurt, fruit and granola and smoothies made with fresh fruit, plain yogurt and fruit juice, but be careful with the sugar in these options. Sweeten the smoothie with a sugar substitute if necessary.
Limiting sodium intake is another good goal to help achieve healthier eating. Americans consume too much sodium, which is related to high blood pressure, stroke, kidney failure and other health conditions. Reeves recommends only consuming about 2300 milligrams of sodium per day. Many processed foods are very high in sodium, so read the nutrition facts panel on food products to learn how much sodium you are eating in one serving.
Use salt in moderation and try other spices that do not contain salt instead, she suggested. Onions, garlic and peppers also provide flavor in place of salt.
Stay active
Finally, increase physical activity or slowly start some type of physical activity. "It's better to do something rather than nothing, and it's important to slowly increase your level of activity," said Reeves.
