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Sutter Health Dietitian’s 10 Tips to Get Healthy for the New Year

Posted by on Dec 10, 2013 in Sutter Health Sacramento Sierra Region, Weight Management | 0 comments

Vicky Bourdaniotis, RD

Vicky Bourdaniotis, Registered Dietitian, Sutter Options for Success

Vicky Bourdaniotis, registered dietitian with Sutter Options for Success, a 12-week course to create a healthy lifestyle through diet and exercise, shares tips about how to get healthy and stay healthy in the New Year.

1. Add More Fruits and Vegetables to Your Day. Keep whole fruit on the table, counter or in the refrigerator – eat it as a snack. Include fruit at breakfast. Add a side salad to lunch and dinner meals. Add chopped fruit and vegetables to pasta, grain and meat dishes.

2. Make Half of Your Grains Whole Grains. Grains include any food made from wheat, rice, oat, barley, rye, cornmeal and many others. Whole grains contain the entire grain kernel. Try whole wheat versions of pasta or brown rice. Use whole grains in mixed dishes such as barley in soup or make a quinoa salad.

3. Vary Your Protein Foods. Protein foods include eggs, meat, poultry, seafood, nuts & seeds and beans. Eat seafood twice weekly. Make poultry and meat lean or low-fat. Add an egg to salads one to two times per week. Add peanut butter to toast. Include unsalted nuts & seeds with salads or eat as a snack.

4. Add in Low or Non-fat Dairy. Top off your meals with a dairy item. Add low-fat milk to cereal or oatmeal. Top salads, fruit and baked potatoes with low-fat plain yogurt or cottage cheese. Have an 8-oz glass of 1% or 0% milk more often with meals. Enjoy almond or soy milk as a milk alternative.

5. Enjoy Your Food, but Eat Less. Monitor portion sizes of all foods, especially grains, fats, protein and dessert items. Take your time when eating to really enjoy your food – this will help you recognize your hunger and fullness cues and prevent you from overeating. Use a smaller plate to help with portion control.

6. Be a Healthy Role Model for Children. Everyone in the family should eat the same foods. Avoid giving children separate foods from the rest of the family – this is their time to learn healthy habits. Try new foods together and gets kids involved in the kitchen.

7. Make Celebrations Fun, Active and Healthy. Make foods look festive – decorate with fruits, vegetables, nuts & seeds. Try out healthier recipes to serve. Plan to do something active at the event such as dancing or playing an active game.

8. Make Better Beverage Choices. Remember, calories can come from beverages too. Choose plain water more often. Add cucumber, lemon, orange or other fruit to add some flavor. Low or non-fat milk is a great alternative for a different taste. If you choose juice, be sure it is 100% fruit or vegetable juice. Be aware of sports drinks, alcohol, coffee drinks and sodas.

9. Choose Sensibly When Dining Out. Use nutrition information at restaurants to help guide you for a low-calorie option. Ask how large portions are and take half of the meal home. Choose items that are baked, broiled, boiled or grilled more often than fried, deep-fried, battered, or creamed. Ask for dressing and sauces on the side. Choose fruit or salad side dishes more often.

10. Keep Active all Day! Plan to walk, swim, run, bicycle or another type of aerobic activity for at least 30 minutes per day, 5 days a week. Adding steps to your day can also have a big impact on health. Take the stairs, park farther from the store, take a stretch-break every 2 hours, walk to tell your coworker something vs email, and march in place while watching TV.

Posted by on Dec 10, 2013 in Sutter Health Sacramento Sierra Region, Weight Management | 0 comments