I don’t know about you , but I love love love summer time! But I know that it is harder for me to eat healthy with all the activities that go on. Here are a few tips I use to help me keep on track. I hope you will find them helpful as well.
I try to eat healthy most of the time but I do indulge myself because , hey, it’s summer!
1. Have a plan! It is easy to say “I am going to eat healthy at the BBQ today.” What does that mean? This broad statement can set you up for failure. Try to spell out specific goals you can follow through with during the event. Write your plan down and stick to it. You have to remember to do it!! It’s easy to forget once you get there.
2. Bring a dish that you know is healthy. It’s okay to be known as the person who always brings a veggie tray with hummus or cut up fruit for everyone. Trust me, I am this person. Guess what?? My friends count on it because they are trying to eat healthier too.
3. Make sure you sit away from the food table. You will be less tempted to keep mindless snacking. This type of snacking makes your calorie intake go up and up. Stay away from the food and mingle or visit with friends who are away from the table as well.
4. Plan to eat on a plate and make only one trip to the food table. Avoid taking bites of food without having it on a plate first. It is easy to overeat when you aren’t keeping track of the portion sizes of what you are eating. Make half your plate fruits and vegetables. 1/4 of the plate grains and 1/4 meat. Use ChooseMyPlate.gov to help.
5. Add extra activity. Try to workout extra a few days before and after your summer celebration to help balance the extra calories you will be taking in. It is really easy to overeat your usual activity so adding in extra is great.
6. Limit empty calorie beverages. Try to drink only one regular soda, sugar sweetened tea or alcoholic beverage. Stick with water or unsweetened tea after you have had a high calorie drink.
Enjoy your summer!!
Tonight I made a pasta dish with store-bought tomato sauce. (I know…shoot me.) I always buy Newman’s Own Sockarooni. It is chunky, full of vegetable and pretty good on its own. No need to doctor it up. However, it does have some added sugar to it like most other pasta’s.
For better health it is important to try to get less added sugar in your diet. This is actually one of the 2010 Dietary Guidelines.
Quick info on sugar from the Academy of Nutrition and Dietetics’s says there are two kinds of sugar—naturally-occurring and added. On food labels, both kinds of sugar are included in “sugars” listed on the Nutrition Facts panel. The amount of sugar in your diet varies depending on the amount of calories your body needs. To help give you a better picture though one teaspoon of granulated sugar equals 4 grams of sugar. So 12 oz cola provides ~10 teaspoons of sugar. YUCK!!!!
Naturally occurring sugars are found in many foods. For example, dairy products, such as yogurt and milk, and fruit—both healthy choices—contain naturally-occurring sugars. Lactose is the sugar in milk and yogurt; fructose is the sugar in fruit. This is more of what we need. 🙂
To determine if a food product has added sugar, check the ingredient list for these words: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, molasses, raw sugar, sucrose, syrup and table sugar.
Note: Ingredients are listed in descending order by weight. Those in the largest amounts are listed first.
Here is a short list of common known food and beverages Americans make a part of their regular diets. (Hence overweight/obesity crisis.) Added sugars provide calories, but no nutritional value (empty calories.)
- regular soft drinks, energy drinks, and sports drinks
- pies and cobblers
- sweet rolls, pastries, and donuts
- fruit drinks, fruit punch, flavored teas
- dairy desserts, such as ice cream
Unexpected sources that have added sugar:
- Pasta Sauce
- Protein Powders
- Flavored Coffees
- Canned fruits
- Dried fruits
To help fight obesity and promote better health and nutrition intakes. It is important that we limit the amount of simple sugars, empty calories and added sugars in our diet. It’s best to stick with whole grains, fresh fruits, low-fat dairy.