Tips For Healthy Eating Lifestyle

Written by:
Lee Ann DiBiase MS,RD/LD
Clinical Dietitian
Summa Wellness Institute

Making Wise Food Choices is the easiest diet you can follow!!!!!
• Balance: Eat a variety of foods every day
Why: fun, not boring, tasty
Balance the healthful choices with the sweets, treats, and fried foods

• Smart snacks: Snacks are a good way to keep up your energy level during the day
Choices: Prepare it and offer just that:
Veggies cut up in baggies
Low fat dipping bowl or salsa
Cut up fruit or fruit kabobs
Apple slices with dips
Cheese stick or cubes eaten with toothpicks
Whole wheat crackers with cheese or peanut butter
Served with apple or pear
Yogurt mixed with fruit
A snack combining a protein (nut, dairy, meat) with a carbohydrate (fruit, vegetable, whole grain breads or crackers) is the best combination.
Other choices: bean burrito
Cheese quesadilla with lettuce
Yogurt and fruit smoothie with graham crackers
Bowl of whole grain cereal, low fat milk, and fruit

• Snacks and meals should be spaced 3-4 hours apart
Breakfast: 6:15 am
Snack: 10:00 am
Lunch: 12:00 pm
Home: 3:00 pm snack
Dinner: 6:00 pm

• Portion size: Super size is not super-follow normal portion sizes
Bread: 1 slice
Bagel: hockey puck
Pancake: CD
Piece of fruit: baseball
Pasta: tennis ball
Veggies: baseball or fist size
Cheese cubes: 2 dice

Stay away from POP!!!! Limit juice to 1-2 glasses a day.
Drink: water, milk, flavored waters

Eat when hungry and STOP when you start to feel full.
Try to eat with the TV off- eating should be in the kitchen/dinning room only

When you have a treat enjoy it.


• Eat breakfast: it is the most important meal of the day and it will keep you from falling asleep during morning classes
Choices: Have carbohydrates for energy, protein to feel full longer.
Two slices of whole grain bread with peanut butter and apple slices.
One cup of vanilla yogurt, mix in cereal, top with fruit
Leftover veggie pizza and a glass of milk
Whole grain waffles topped with pb, fruit or ricotta cheese
Hot cereal
Peanut butter on a bagel with fruit
Breakfast smoothie
Vegetable omelet
Ham on toasted English muffin
Leftovers

Facts about the” D” word
Diets are usually designed to restrict your choices.
Many diets focus on eating a single type of food or eliminating whole food groups
Diets based on deprivation make people want more of the restricted food
Diets are designed to fail, they do not teach proper and fun choices

"COOKING WITH FLAVOR"

Restaurant Chefs are contently change flavor profiles and starting new food trends.
Home chefs can create their own flavors & trends by selecting different herbs & spices or by using different cooking techniques to enhance the food.
Here are two techniques selected by Chef Bill Bailey
Spices & herbs have been enhancing food since biblical times.
Using fresh or dried herbs, toasted or whole

The history of spices parallels the history of the exploration of our world. The use of herbs & spices most likely happened by accident. Some caveman wrapped meat in a leaf from some bush and to his surprise this discovery enhanced the flavor of the meat. In ancient times spices were used to mask unpleasant taste and odor of foods before the use of preserving and refrigerating foods.

Roots, stems, seeds, berries, buds, pods, bark…spices come in many different native forms from all over the world. They’re valuable flavors have been traded for centuries, so valuable Arab traders controlled the demand.

Many people associate the word spicy with hot foods and certainly there are a number of warming spices, such as cinnamon, ginger, paprika, and cumin. All forms of chilies—fresh and dried, chili powder and cayenne pepper—are hot and some are really fiery. However many other popular spices are aromatic rather than hot giving foods an almost perfumed flavor.

Whether your tastes lie with fiery chili, pungent cumin, or sweet coriander. Spices add exciting depth and range to all kinds of dishes. A pinch of cumin here and a sprinkle of ginger there can transform a weekday meal into an exotic feast.

Citrus-Ginger Chicken
1/2 cup orange juice

1/4 cup lime juice

2 tablespoons honey

1 teaspoon finely chopped ginger root

1/4 teaspoon dried thyme

1/4 teaspoon salt

1/4 teaspoon black and red pepper blend

4 boneless, skinless chicken breast halves (about 1 1/4 pounds)

1 medium seedless orange, peeled and cut into slices

Additional fresh thyme leaves, if desired

Makes 4 servings.
Preparation 10 minutes, cooking time 20 minutes

Mix orange juice, lime juice, honey, ginger root and 1 teaspoon thyme in medium bowl.
Pour mixture in a ziplock baggy then add chicken and marinate overnight in the refrigerator.
Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Sprinkle salt and pepper blend over chicken. Cook chicken in skillet 3 to 4 minutes, turning once, until brown. Stir in orange juice mixture. Heat to boiling; reduce heat to medium-low. Cover and cook 8 to 10 minutes or until chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet.
Serve sauce over chicken and orange slices. Sprinkle with additional thyme, if desired.

Nutrition information per serving: 235 cal., 7 g fat (3 g saturated fat), 80 mg chol., 240 mg sodium, 17 g carbs., 1 g dietary fiber, 27 g pro.

Oven Roasted Mediterranean Veggies

"Bring out the natural sweetness of these Mediterranean vegetables."

Serving Size : 8
Yield: 1 serving
Start to Finish Time: 1:00
Amount Measure Ingredient Preparation Method

1whole Eggplant, whole 1-inch thick
1 bunch Fresh asparagus 1-inch thick
3 whole carrot peeled and chopped
1 whole peppers Green, Yellow, Red cut 1-inch thick
1 whole Onion cut into wedges
1/2 pound green beans Fresh
2 tablespoons canola oil
4 cloves garlic bulb -- Fresh
1 teaspoon Thyme
fresh ground black pepper
Salt

Preheat oven to 400 degrees. Cut Eggplant & asparagus in 1 in. pieces. Cut
peppers into 1 inch pieces. Cut carrots into 1 inch pieces. Cut onions
into 1/2 inch wedges. In roasting pan, toss vegetables with oil and herbs.
Place evenly on a sheet tray then roast for 30-45 minutes until tender,
stirring occasionally

Per Serving (excluding unknown items): 108 Calories; 4g Fat (28.8%
calories from fat); 3g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 17mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Vegetable;
1/2 Fat.

Serving Ideas :
*Serve with Polenta
*Add Red Skins
Serve over Jasmine Rice

NOTES : This recipe can be grilled.

Copyright: 2008