It is the holidays, so the last thing on many people’s mind may be a healthy eating plan. I tend to disagree and believe that treats in moderation are okay, but you should not use this time of year as an all-out splurge fest!
On the horizon, however, is the New Year and that is a time for resolutions to lose weight and take control of one’s health. There is so much information out there on what is healthy to eat and what is not. There are also so many types of diets out there, whether they be low-carb, vegetarian, vegan, soy-free, dairy-free and of course gluten-free.
My personal opinion is to check with an expert on what is appropriate for you. I suggest consulting a registered dietician, nutritionist or naturopathic doctor. Many of us have different dietary needs, food allergies and health conditions that do not allow us to eat certain foods.
I will say that one thing can be a common “good” theme when searching for the appropriate healthy eating plan. Eat foods primarily in their natural state, non-processed and preservative free. The Centers for Disease Control and Prevention healthy eating plan suggestions include, “an emphasis on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.”
If your special dietary needs for healthy eating are as a result of diabetes, it is especially important that you stick to a healthy eating plan. According to the Mayo Clinic, “a medical nutrition therapy plan (MNT),” is about controlling your disease through a healthy eating plan.
“Rather than a restrictive diet, a diabetes diet or MNT is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone."
The CDC also suggest choosing foods that allow you to eat more without adding so much to your calorie count. “Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and/ or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.”
The CDC states that when eating higher calorie foods however, to pay particular attention to your portions. “Research shows that people unintentionally consume more calories when faced with larger portions.” I think that this is especially true when eating out.
A trick I like to use when dining out is to ask for a To-Go container at the beginning of my meal and put half of it in it before I begin eating. I will also sometimes split an entrée with my husband instead of eating it all by myself.
Modifications are also welcomed at many restaurants. For example, instead of getting rice and beans with your enchiladas, ask for veggies or a salad as a substitute.
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 1 Dec. 2011.
http://www.cdc.gov/healthyweight/healthy_eating
“Diabetes diet: Create your healthy-eating plan- MayoClinc.com.” The Mayo ClinicWeb 1 Dec. 2011.
http://www.mayoclinic.com/health/diabetes-diet/DA00027
“Healthy Weight - it's not a diet, it's a lifestyle! – Planning Meals – CDC.Gov.” Centers for Disease Control and Prevention. Web 1 Dec. 2011.
http://www.cdc.gov/healthyweight/healthy_eating/meals.html
http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html
“Healthy Weight - it's not a diet, it's a lifestyle! – Cutting Calories – CDC.Gov.” Centers for Disease Control and Prevention. Web 1 Dec. 2011.
http://www.cdc.gov/healthyweight/healthy_eating/cutting_calories.html
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 December 1, 2011
by Michele Blacksberg RN
Edited by Jody Smith