For many the word diet conjures up images of an exhausting, daunting chore. This reaction often has us brushing aside the importance of eating healthy and opting for unhealthy food choices. Convenience and cheap, time-saving meals are at our disposal, sometimes literally on every corner. In fact, it is sometimes harder to seek out healthier choices this time of year.
Most of us find ourselves in mall food courts while shopping or highway rest stops while traveling. But, healthy eating can also be portable and convenient. I consider an apple fast food, as all I have to do is rinse and it is ready to be served. A banana is also “lickity split” quick as the perfect, peel and eat sweet treat!
The Centers for Disease Control and Prevention echoes my suggestions to not think about being deprived when changing to a healthy eating plan but rather, “eat healthfully and enjoy it.” Their website states, “A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered.”
The CDC mentioned not to be bored by the same old fruit and vegetables, in other words, you do not have to stick to my apple and banana suggestions, but rather try a variety of exotic fruits. Veggies can also be portable with carrot and celery sticks as a healthy choice. When cooking and preparing your veggies at home, you may also want to try low-calorie spices when adding flavor instead of drowning them in butter and cheesy sauces.
The CDC says that eating healthy does not mean having to give up your “comfort foods” completely. “If you normally eat these foods every day, cut back to once a week or once a month. You'll be cutting your calories because you're not having the food as often."
The United States Department of Agriculture agrees, saying that balance is key and to, “enjoy your food, but eat less as well as avoid oversized portions." To do so they suggest playing around with some of your favorite dishes, “if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling.” My favorite breading alternative is to lightly coat poultry or fish in an almond meal and protein rich egg mixture, then bake instead of fry.
In an effort to help Americans understand the importance of healthy eating, The USDA has introduced ChooseMyPlate.gov which emphasizes the importance of filling half your plate with fruits and veggies. They underscore the importance of whole grains as well as foods lower in fat.
Sodium, the USDA warns, is another hidden culprit in many processed and canned foods, so read labels. How we hydrate also affects are caloric intake, so we should be mindful of sugary drinks and consume more water.
Sources:
“Healthy Weight - it's not a diet, it's a lifestyle! – Healthy Eating for Healthy Weight – CDC.Gov.” Centers for Disease Control and Prevention. Web 29 Nov. 2011.
http://www.cdc.gov/healthyweight/healthy_eating
“USDA Pyramid - Choose My Plate – ChooseMyPlate.Gov.” United States Department of Agriculture. Web 29 Nov. 2011.
http://www.choosemyplate.gov
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed November 29, 2011
by Michele Blacksberg RN
Edited by Jody Smith