H3Daily.com is a web site developed by Hilton Head Health to help everyone maintain a healthy lifestyle. To learn more about our Healthy Lifestyle™ program, click here or on the logo at the right.

Posts Tagged ‘counting calories’

H3Daily.com
Cheney Maddox

by Cheney Maddox

August 6

4:46 pm

No Comments

SMART CART

SMART CART

 

The first grocery trip after returning home from H3 may seem daunting.  However, appropriate planning and preparation will see you through to success.  Here at Hilton Head Health, we make sure to prep you for your return through our SMART CART trip.

Our Nutrition experts take you on a trip to the local grocery.  Not only will you gain great ideas for quick and healthy meals, but you will be able to compare and contrast the options in the ‘unwise, better, best’ categories.  You will practice developing a healthy shopping list, experience optimal food selection and learn how to manage the tempting aisles of your favorite store.

Here are a few expert tips on how to get through the grocery store without anything ‘sneaking’ in your cart!

1. Plan ahead.  Make a list before going to the store of everything you need for the week.  Click here for the H3 Shopping list – just print, check the boxes, and you’re off! 

2. Don’t shop when you are hungry or in a hurry – shopping at these times, you are more likely to make ‘impulse’ buys.

3. Shop the perimeter of the store.  This is where you will find the healthiest options such as fresh fruits, vegetables, dairy and lean meats.

4. Spend the majority of your time in the produce aisle – make sure to buy fruits and veggies from all colors of the rainbow.

5. Fresh fruits and vegetables are best, but if you are worried about waste, frozen are a great alternative.

6. Stay AWAY from the snack food aisle.  Notice how the chips, cookies and sugary sodas are all together in one place!  (Better to avoid this aisle all together.)

7. Convenience is worth the extra cost.  Individual baggies of pre-cut fruits and vegetables are perfect for packed lunches, snacks and quick salad toppers.

8. Instead of ground beef, try ground turkey breast, ground chicken breast or even soy crumbles.

9. Choose 100% whole wheat pasta and bread.  The first ingredient should read whole wheat flour.

10. Learn how to read nutrition labels.  Keep an eye on fat (trans and saturated), calories, sugars and sodium content.  (Check back next week for a more detailed guidelines on how to choose ‘unwise, better, best’.)

These are just a few tactics to make your shopping trip a success.  Do you have any grocery store strategies?

This entry is filed under Nutrition.

 

H3Daily.com
Cheney Maddox

by Cheney Maddox

August 4

10:53 am

1 Comment

Dining Out Guide: Mexican Cuisine

Guacamole

When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.

Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.

Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ – you can customize your own dinner.

Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.

Unwise

- Refried Beans

- Hard Tacos (These shells are deep fried!)

- Ground Beef

- Chile Rellenos (Fried cheese and meat stuffed peppers)

- Chimichangas (Deep fried burrito)

- Chalupas (Deep fried dough filled with chicken or meat)

- Nachos

- Cheese Quesadillas

- Churros

- Items topped in queso, sour cream

- Margarita (Can have anywhere between 300 – 700 calories!)

Better/Best

- Soft Tacos with Grilled Chicken or Fish

- Salsa

- Tamales

- Grilled Chicken Fajitas

- Black Bean and Veggie Burrito

- Shrimp Salad

- Brown Rice

- Pinto Beans

- Guacamole (Limit your portion to about 2 Tbsp.)

Are you surprised by where your favorite dish fell?

This entry is filed under Nutrition.

 

H3Daily.com
No photo available

by Allie Mak

July 17

8:46 am

3 Comments

TAV: Try-A-Veggie

Vegetables

 

It is so clear in my mind the day when my PE teacher in 7th grade said “I just LOVE vegetables.” I remember thinking to myself “HA! She must be crazy. Who, who, WHO?! likes vegetables. Let’s get real.” Somewhere down the line, I absolutely fell in love with vegetables. Every type, every color, prepared cold, prepared hot, you name it. 


Don’t get me wrong, I lived most of my life loathing veggies. They were the 3 B’s: bitter, bland, and just BAD (tasting, not bad for you!). But when I finally realized just how nutritiously valuable they were, I started eating them more. The more I ate, the more I liked! And we lived happily ever after.

 

Think about it, there is not ONE negative thing anyone can say regarding a veggie in terms of health and nutrition. I have yet to hear anything along the lines of “Live longer by cutting back on spinach.” Or “Don’t eat too many carrots; you’ll spoil your appetite!”

 

I will write a TAV posting every couple of weeks to give you the low down on a certain veggie. The next time you are in the supermarket, pick it up. You never know, you just might like it. You have to try it first though!


Check back Monday for the first TAV posting!

This entry is filed under Uncategorized.