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So, what do you do when you have completely ignored your healthy eating goal for a month?
First, eliminate the junk
food or any unhealthy food from the house. If you have your favorite sweets or chips or any other unhealthy foods in
your home it will be difficult to avoid them if they are in your refrigerator or pantry every time you open the door. Second,
move the fruits and vegetables to the counter and up front in your refrigerator. You will only lose weight and be healthy if
you eat less calories and if you eat the right foods for optimal health. Remember, produce should be the staple
of your diet. Third, make it a goal to eat 3 servings of fresh fruit and 5 servings of fresh vegetables daily prior
to eating any processed or packaged foods. In order to maintain an optimal weight and to be healthy it is important
to surround yourself with nutrient rich foods that are high in fiber and low in calories, with forms of physical activity
you can do on a daily basis and most importantly, healthy people. Exercise with people who already are physically
active. If your exercise buddy or lunch buddy does not exercise or eat right then you will not be encouraged
to exercise or eat healthy either. Finally, keep a positive attitude and do not give up. Weight loss
and daily exercise will challenge you to be a healthier person but it is one challenge that can be easily met.
When you accept the challenge to live a healthy life you will find that positive changes will be easier to make on a
daily basis.
Information provided under
the “Nutrition Tip of the Month” feature is for general, non-diagnostic purposes only. The tips provided
are not a substitute for the professional medical advice provided by a doctor.
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Ask The Dietitian:
Ask a diet or nutrition related question and
Veronica will answer it.
Q: I work 8 - 9 hours per day and commute 2 hours per day; plus, I have 3 children
and a husband. By the time I come home from work I am exhausted and too tired to exercise and I often am tempted to
stop through a fast food restaurant to pick-up dinner. Where do I start?
A:
I understand your situation; I have been there myself. Start with incorporating the following recommendations and as
you are more consistent with them you will find it becomes easier to make more changes.
1. Exercise
15 minutes every morning for 3 weeks and then add 15 more minutes to your day every 3 weeks until you reach 60 - 90 minutes.
The key is to make progress each day. Those who exercise in the morning tend to stick with it longer. At
this point just do something even if it is 15 minutes of crunches or jumping jacks. 2.
Buy some pre-cooked foods such as chicken breast...even the seasoned kind. Keep salad vegetables on hand and some frozen
vegetables also such as broccoli or cauliflower. For a starch, choose unpackaged starches such as small potatoes or
sweet potatoes and beans. I find that having some pre-cooked items on hand helps most families eat at home together
rather than from a fast food bag in the car. When choosing pre-cooked chicken breast, pick the kinds that do not have
MSG (Monosodium Glutamate), nitrates or nitrites or partially hydrogenated oils. Try to find the chicken that is seasoned
with herbs and spices rather than chemicals. If it is a beef product try to find ones that have no more than 10 grams
of fat per serving and limit yourself to one serving. Also, keep certain items out of the house such as soda, even diet
soda, candy, cookies and fruit punch. Aim to eat your calories not drink them and change your taste buds by drinking
water not soda, diet soda or punch. No one needs candy or cookies so do not buy them....even if your kids get upset.
3. Involve your family. Even a three-year-old can help set the table and mix a salad. If
you teach your kids at a young age to help with meals then you will definitely reap the rewards as they grow older.
4. If your kids do not like vegetables;
do not give up but keep adding them to every meal. Ask your kids to choose the vegetable to be served at dinner.
Another option is to have each child design the menu for breakfast, lunch and dinner but they have to choose a food from each
food group (Starch, Non-starch vegetable, Fruit, Protein, Dairy or dairy like products such as soy or almond milk, and only
healthy fats such as small amounts of olive oil, avocado, nuts or seeds).
5. Finally, do a little more for your health than you did
yesterday. Be persistent about improving your lifestyle and get the family involved. Good luck! You can
do it!!!
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