June 2, 2010

Tips for Eating Well

Posted in Food, Health tagged , , , , , , , , , , , , , , , , , , , , at 6:42 am by Liliana

healthy plate

The ½ plate rule helps with balance and portion control

Like everyone else in this world, I have been trying to watch my weight. I am taking a fitness and nutrition class this spring and learning lots of good and useful information.

None of this is new to me and is mostly common sense for anyone who is mindful. But every once in a while it helps to review it.

Here are a few tips I learned in my class:

  • Eat 3 meals a day – plus 1-3 healthy snacks. Do not go without food for long periods and try to eat every 4-5 hours.
  • Choose a variety of foods to eat, from all the food groups (whole grains, fruits, vegetables, low-fat dairy, lean protein and healthy fats.)
  • Read a nutrition label to help you determine if a food is a healthy choice. Choose low-fat, high-fiber foods.
  • Use portion control. The ½ plate rule helps with balance and portion control. Fill ½ of your plate with fruits and vegetables, ¼ with grains or starchy food and ¼ with lean protein.
  • Keep tempting foods out of the house. Relaying on willpower is risky.
  • Keep healthy foods around and ready-to-go. Always have fresh fruits and vegetables in your kitchen.
  • To avoid impulse purchases, plan meals ahead of time and use your menu to help guide you when grocery shopping.
  • Pay attention to your hunger levels. Start eating when you are hungry (don’t wait to be starving) and stop eating when you are satisfied (but not full.)
  • Keep a food record. Research has proven that people who keep a food record eat a more balanced diet and lose more weight.

And don’t feel guilty to delight in a delicious ice cream cone on occasion. French silk flavor in a waffle cone is my favorite summer treat.

February 21, 2010

Guidelines for a Dinner Menu

Posted in Family, Food, Health, Home, Women tagged , , , , , at 8:21 am by Liliana

Guidelines for a dinner menu

Guidelines for a dinner menu

  • Appetizers should be light and small – clear soups, vegetables, fruit.
  • There should be good nutritional and aesthetic balance – no more than one or two starchy foods; don’t overdo with vegetables.
  • Don’t serve the same ingredient in more than one course – avoid soup with mushrooms and then mushrooms as a side dish.
  • Make sure you give a diverse flavor to your foods – avoid tomato soup and then marinara source.
  • Opposite tastes go well together – acidic/sweet, spicy/bland, hot/cold, crunchy/soft.
  • Avoid more than one strong flavored food in one meal – salty, acidic, smoked, etc.
  • Don’t serve foods of the same color together – for example, green vegetables with green noodles and pesto sauce.