Make half our plate fruits and vegetables. I suggest eating at least 3 different fruits per day, and eating at least 3-5 different vegetables per day (including dark green leafy, cruciferous, and a variety of colors)
Switch to fat-free or low-fat milk. I suggest eating or drinking a low-fat dairy product such as yogurt or milk 2 -3 times per day.
Make at least half our grains whole. I suggest eating whole grain products instead of white flour products (this includes high fiber cereals versus sugar pops, brown rice instead of white, etc.) more often than not, almost everyday.
Vary our protein choices. I suggest eating a meal that is totally vegetarian once a week, and eating fish versus red meat or poultry at least twice per week.
Cut back on sodium and empty calories from solid fats and added sugars. I suggest that we substitute a low-fat alternative for a high fat method of cooking or as a condiment more than 50% of the time (jelly versus butter, or chicken stock versus oil in cooking) . Let's use healthy monounsaturated fats such as olive oil vs. butter when we do use fat to cook.
Go Dense. This is my suggestion to eat a nutrient dense snack instead of a low nutrient high calorie snack ( popcorn versus M&M's for instance) more than 50% of the time. Let's try eating the nutrient dense snack first, then if we choose, let's go for the junk afterward (we're more likely to eat a smaller amount this way) .
I think healthy eating has many components and does not exclude all treats (You know, those choices that are fatty, sugary, and tasty!). Most people assume upon meeting me that I eat only healthy, and I recently stopped for moment to ask myself if I do. Well, I like to think that I do, meaning that I eat healthy on a regular basis as a way of life. But it does not mean that I eat only healthy foods, or that I only eat something unhealthy once a year (that wouldn't be fun!). But I do try to keep the foundation of my eating healthy on a daily basis with a healthy plate, and some (and some spur of the moment) unhealthy choices in between!
So, "It's March, Get our Plates in Shape"! For more detailed info on this month's goals for our plates, go to http://www.eatright.org/NNM/content.aspx?id=5342 Need some short term "eat -healthier" help? Contact me for info on my new telephonic Health Coaching program.
June M. Lay M.S.
Need some help with your exercise and weight goals this spring? Contact us for information on the new "10-week Personalized Get- in- Shape" Programs by emailing me or go http://www.junefit.com/serviceshp.htm Offered also are "Personal Exercise Only" Programs smartly designed to strengthen, condition, increase flexibility, and more with Ed Irace! Services provided in NYC, and nationally through Skype web service, email and phone when appropriate.
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