Switching to a healthy diet can be tough to swallow, or quite the opposite, according to local dietitian Kristin Lomas, who says it is better to choose foods that satisfy your taste buds when incorporating a healthy diet.
“[It’s important] to make sure food tastes good. Often people put themselves on a strict plan which lacks flavor and taste, and of course they cannot stick to it,” said Ms. Lomas.
March is National Nutrition Month, when the world’s largest organization of food and nutritional professionals, the Academy of Nutrition and Dietetics, launches its campaign focused on the importance of developing healthy eating and physical habits.
In keeping with the theme of healthy living, Ms. Lomas shared her top nutrition tips.
Keep a food plan of what you eat
A food plan is like keeping a diary in which you write your daily food intake, bearing in mind your goals.
“Due to the abundance of diets and plans out there, many people associate food plan with weight loss. That is not necessarily the case. A plan is whatever your choices are day in and day out – and may or may not be structured,” said Ms. Lomas.
When you first take a stab at your food plan, remember to be gentle on yourself. If you set realistic goals, you are more likely to succeed.
“Incorporate foods that taste good; food that lacks flavor will make it hard to stick to your goals ... If you plan on making homemade meals each night, but you are at work or school three of those nights, it is no longer realistic,” Ms. Lomas explained.
Prep against ‘snack attacks’
When in a fit of hunger, reach for vegetables instead of junk food.
“People forget how versatile vegetables are – they are excellent on their own, or in soups and even smoothies. Think of alternatives to the standard carrots and celery – snap peas with hummus, homemade kale chips, and parsnip fries are just a few of the wide variety of snacks which can be low-calorie and full of nutrition,” she said.
Junk food only satisfies hunger for short periods of time.
“A 100-calorie pack of junk food will probably not satisfy you, nor do anything for your health goals,” she said.
If hunger strikes, rethink your last meal
If you are hungry throughout the day, it is likely that your last meal was not nutritious.
“True hunger is not a bad thing or something to be afraid of. If you think back and realize your lunch did not have any fiber from vegetables or whole grains, or if you just ate too little and were therefore hungry, rethink that meal in order to make it more satisfying in the future,” said Ms. Lomas.
She added that fiber and quality food choices can actually curb your appetite.
Kitchen keepers
If you are trying to lose weight, remember to throw away all canned or processed foods and replace them with “whole food” options.
“Having a kitchen stocked with nutritious options can be what keeps you on track. If you trying to lose weight but have a lot of canned, packaged and processed high-calorie and fat foods, it will be hard to stick to your goals,” she said.
Ms. Lomas recommends stocking cabinets and fridge with vegetables, fruits, quality dairy foods, whole grain carbohydrates, lean proteins, and quality snacks.
“You can choose these great tasting foods when you prep your meals. As simple as it sounds, if you do not have the quality nutritious options, you cannot eat them,” she said.
She also gave an example of a nutritious lunch choice; Spinach salad with vegetables such as broccoli, topped with lean chicken, turkey or fish, and brown rice or butternut squash.
Manageable moderation
Restricting all carbohydrates to lose weight is unrealistic and will most likely cause you to overeat on your next meal. You can still get results by simply cutting down on your food intake.
“Research is showing us that you can eat everything in moderation and succeed with your goals. Too often restrictive diets that take out whole categories of food make people crave those foods more and then overindulge when they do have them. However, that does not mean to have a day full of high-sugar and highly processed foods. That means you should strive for quality choices in each meal and snack,” said Ms. Lomas.
Making informed food choice is vital for health and wellness. “Instead of fried chicken, have lean meat without the skin; instead of large servings of white pasta, try butternut squash; instead of a high-sugar yogurt, choose a high-protein plain Greek yogurt and add your own fruit,” she said.
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