Now that the champagne and hor d’oeuvres are history (along with the holiday fudge and sugar cookies), it’s time to recommit to healthier eating. No, it doesn’t mean you can’t savor your favorite goodies (in moderation, of course). It means knowing the basics of good nutrition and making wise food choices that will greatly improve your health. Here are some recommendations for eating healthy in 2008 along with a 5-day, 2,000 calorie meal plan from the USDA.
Consume Nutrient-Rich Carbohydrates
Carbohydrates fuel the body and keep us energized. Make sure the majority of your carbohydrates come from whole grains, fruits, vegetables and low fat dairy products. Whole grains usually provide a greater nutritional punch than their processed counterparts. So, reach for items such as 100 percent whole wheat bread and brown rice. When it comes to fruits and vegetables, enjoy veggies most often. They provide vitamins, minerals and antioxidants with fewer calories. For fruits, choose whole fruits (apples, oranges, grapes) over fruit
juice and you’ll feel more satisfied.
Delight In Low Fat Dairy
While shopping in the dairy section, compare products and choose the tastiest, low sugar, low fat versions you like best. For cheese, go low fat and use grated varieties for cheesy flavor without the extra fat. Milk and yogurt contain some sugar (lactose) naturally, but added sugars can translate into excess empty calories. Pay attention to the grams of sugar on the nutrition facts label and the amount of sugary words listed in the ingredient’s list (like syrup or those ending in ose). Four grams of sugar equals 1 teaspoon and 15 calories.
Go Lean With Protein
Protein rebuilds tissues and maintains hormone levels. Protein-rich foods, especially meats, are often laden with fat, so consume them in moderation.
Bake, broil, sauté or grill protein sources like fish, skinless chicken and turkey, ground turkey breast and lean cuts of beef and pork. Eat plant-based proteins like legumes (dried beans and lentils), soy and tofu on a daily basis. Nuts and seeds, which contain heart-healthy fats, are a great option, too — just
keep portion size to no more than 1 to 2 ounce equivalents each day (1 to 2 tablespoons of peanut butter; 1 ounce of nuts or seeds).
Get Your Heart-Healthy Fats
Believe it or not, fat is your friend. It regulates body temperature, protects organs and provides insulation. But like protein, it shouldn’t make up the majority of your calories. Watch out for saturated and trans fats by limiting the amount of fatty meats, fried food and desserts you eat on a regular basis. Make plant fats, found in canola oil, olive oil, avocados, nuts and seeds, and omega-3s from fish your main sources of fat. Aim for two servings of 4 to 6 ounces of fish each week.
Your MyPyramid
Healthy eating starts with knowing how much to eat. How much food you need to consume daily depends on many factors: age, height, weight, gender, activity level, and whether you’re trying to lose, gain or maintain weight. To determine the best meal plan and calorie level for you, visit www.mypyramid.gov. Once you’ve entered your personal information into the MyPyramid Plan section, you’ll receive an individualized MyPyramid to keep you within a healthy weight range.
Have any questions? Feel free to ask me, your personal nutrition expert at:
Ask Carrie
2145 Roosevelt Avenue, PO Box 7840
Springfield, MA 01102
askcarrie@bigy.com
Sample 5-Day Meal Plan From MyPyramid
One of the hardest resolutions to keep is the one just about all of us make: to eat healthier. You wouldn’t think it would be so tough. Simply swap out chips for cauliflower and burgers for broccoli, right? Well, not quite. Eating right is a matter of taking charge of everything you eat, every day. But coming up with meal ideas can be a challenge, and after a couple of weeks of an all-roughage diet, even the most determined of us may be ready to throw in the towel. Thankfully, the easy-to-follow MyPyramid.gov meal plan takes the guesswork out of healthy eating. When you follow the MyPyramid.gov suggestions, you’ll get all of the vitamins and nutrients you need based on a 2,000-calorie-a-day diet, which is the amount most adults need for optimum health. We’ve included five days’ worth of menus here (for the entire seven-day plan, visit www.mypyramid.gov). You’re sure to find that eating right is easier than you thought, and it tastes great, too!
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Day 1
BREAKFAST
Hot cereal
1⁄2 cup cooked oatmeal
2 Tbsp. raisins
1 tsp. soft margarine
1⁄2 cup fat free milk
1 cup orange juice
LUNCH
Taco salad
2 oz. tortilla chips
2 oz. ground turkey, sautéed in
2 tsp. sunflower oil
1⁄2 cup black beans
1⁄2 cup iceberg lettuce
2 slices tomato
1 oz. low fat cheddar cheese
2 Tbsp. salsa
1⁄2 cup avocado
1 tsp. lime juice
1 unsweetened beverage
DINNER
Spinach lasagna
1 cup lasagna noodles, cooked (2 oz. dry)
2⁄3 cup cooked spinach
1⁄2 cup ricotta cheese
1⁄2 cup tomato sauce with tomato bits
1 oz. part-skim mozzarella cheese
1 oz. whole wheat dinner roll
1 cup fat free milk
SNACKS
1⁄2 oz. dry-roasted almonds
1⁄4 cup pineapple
2 Tbsp. raisins
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Day 2
BREAKFAST
French toast
2 slices whole wheat French toast
2 tsp. soft margarine
2 Tbsp. maple syrup
1⁄2 medium grapefruit
1 cup fat free milk
LUNCH
Vegetarian chili on baked potato
1 cup kidney beans
1⁄2 cup tomato sauce with tomato tidbits
3 Tbsp. chopped onions
1 oz. low fat cheddar cheese
1 tsp. vegetable oil
1 medium baked potato
1⁄2 cup cantaloupe
3⁄4 cup lemonade
DINNER
Hawaiian pizza
2 slices cheese pizza
1 oz. Canadian bacon
1⁄4 cup pineapple
2 Tbsp. mushrooms
2 Tbsp. chopped onions
Green salad
1 cup leafy greens
3 tsp. sunflower oil and vinegar dressing
1 cup fat free milk
SNACKS
5 whole wheat crackers
1⁄8 cup hummus
1⁄2 cup fruit cocktail (in water or juice)
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Day 3
BREAKFAST
Cold cereal
1 cup bran flakes
1 cup fat free milk
1 small banana
1 slice whole wheat toast
1 tsp. soft margarine
1 cup prune juice
LUNCH
Tuna fish sandwich
2 slices rye bread
3 oz. tuna (packed in water, drained)
2 tsp. mayonnaise
1 Tbsp. diced celery
1⁄4 cup shredded romaine lettuce
2 slices tomato
1 medium pear
1 cup fat free milk
DINNER
Roasted chicken breast
3 oz. boneless skinless chicken breast
1 large baked sweet potato
1⁄2 cup peas and onions
1 tsp. soft margarine
1 cup leafy greens salad
3 tsp. sunflower oil and vinegar dressing
SNACKS
1⁄4 cup dried apricots
1 cup low fat fruited yogurt
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Day 4
BREAKFAST
1 whole wheat English muffin
2 tsp. soft margarine
1 Tbsp. jam or preserves
1 medium grapefruit
1 hard-cooked egg
1 unsweetened beverage
LUNCH
White bean-vegetable soup
11⁄4 cups chunky vegetable soup
1⁄2 cup white beans
2 oz. breadstick
8 baby carrots
1 cup fat free milk
DINNER
Rigatoni with meat sauce
1 cup rigatoni pasta (2 oz. dry)
1⁄2 cup tomato sauce with tomato bits
2 oz. extra-lean cooked ground beef (sautéed in 2 tsp. vegetable oil)
3 Tbsp. grated Parmesan cheese
Spinach salad
1 cup baby spinach leaves
1⁄2 cup tangerine slices
1⁄2 oz. chopped walnuts
3 tsp. sunflower oil and vinegar dressing
1 cup fat free milk
SNACKS
1 cup low fat fruit yogurt
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Day 5
BREAKFAST
Pancakes
3 buckwheat pancakes
2 tsp. soft margarine
3 Tbsp. maple syrup
1⁄2 cup strawberries
3⁄4 cup honeydew melon
1⁄2 cup fat free milk
LUNCH
Manhattan clam chowder
3 oz. canned clams (drained)
3⁄4 cup mixed vegetables
1 cup canned tomatoes
10 whole wheat crackers
1 medium orange
1 cup fat free milk
DINNER
Vegetable stir-fry
4 oz. tofu (firm)
1⁄4 cup green and red bell peppers
1⁄2 cup bok choy
2 Tbsp. vegetable oil
1 cup brown rice
1 cup lemon-flavored iced tea
SNACKS
1 oz. sunflower seeds
1 large banana
1 cup low fat fruited yogurt
Artwork is for display purposes only and does not necessarily reflect specific items. Not responsible for typographical errors.
Visit Big Y’s Patisserie for a delectable selection of fresh-baked seasonal sweets!
