Posts Tagged ‘how to eat healthy’

by Cheney Maddox

August 13

3:32 pm

Get Your Snack On

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism. These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin.

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below.

Crunch on This

1-2 Rice Cakes with 1 Tbsp. of Nut Butter
100 calorie pack of popcorn (ex: Smart Pop)
1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)
4-5 whole grain Melba Toast
1/2 cup of raw carrots
14 animal crackers

Spice and Ethnic

1-2 oz. ground turkey with diced tomatoes and taco sauce
Stir-fry with low-sodium soy and teriyaki sauce
2 oz. (about 30 pods) edamame
1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
1/4 cup H3 hummus and 6 pita chips

Salty Satisfactions

4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
1 0z. (small handful) peanuts or pistachios
100 calorie pack of popcorn (ex: Smart Pop)
1-2 oz. sundried tomatoes
6 whole grain, low-sodium, low-fat Triscuits

Sweet Nothings

4-6 oz. low or non-fat yogurt
1/2 cup frozen yogurt
1/2 – 1 cup fruit smoothie
1/4 cup sugar-free pudding or Jello
1/2 – 1 cup strawberries dipped in fat-free whipped cream
1/2 – 1 cup frozen blueberries or grapes
1 rice cake topped with 1 oz. yogurt, berries and cinnamon

Chocolate Attack

1 – 2 sheets chocolate graham crackers
1 – 2 chocolate crunch rice cakes
100 calorie pack of cookies
1 piece or serving of dark chocolate (look for 70% or higher cacao content)
1/4 cup dark chocolate or chocolate fudge sugar-free pudding

This entry is filed under Nutrition, Uncategorized.

by Cheney Maddox

August 6

4:46 pm

No Comments

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.

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.

by Allie Mak

July 22

8:30 am

1 Comment

Shop With Me

Grocery stores can often be a bit daunting…and distracting. It can be difficult to find healthy options with all those brightly colored package labels and a multitude of tempting foods at every corner.

Here are just a few healthy staples that I often pick up that can add variety to your snacks and meals. Eating healthy does not mean you have to snack on celery sticks and bland frozen meals!

**Keep in mind these are simply alternatives that you can try, not in any way guidelines or recommendations.

Greek Yogurt:

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How is it different than regular yogurt? Not only does it have a thick and creamy consistency, it is higher in protein (12-20g per serving). Thus, it keeps you fuller, longer and in my opinion, the texture is more satisfying. You can buy it sweetened or unsweetened and add in sugar, artificial sweetener and/or honey. You can even substitute the unsweetened Greek yogurt for sour cream!

Keep in mind:

-The yogurt fat content varies by percentage. Look out for 0% and 2% on the label.

-Brands include: Fage, Chobani, Oikos, Skyr.is

Hummus:

Hummus is a spread made from garbanzo beans (chic peas). Hummus has a high protein and fiber content, making it a good choice to use as a dip or spread on sandwiches. Look out for packaged hummus (above), fresh hummus, or make it at home!

Bagged Lettuce:

Don’t have time to make a salad? Get pre-washed bagged lettuce! It is pricier than buying, washing, and cutting lettuce heads, but it won’t cost you more than the price of a hamburger! Just chop up some of your favorite veggies and chicken strips (or tofu) and toss them in to the bowl.

Nut Butters:

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Nut butters are a bit more calorie and fat-dense, but do not let that deter you. Nut butters are highly nutritious and satisfying. They are high in fiber and protein as well as a multitude of vitamins and minerals.

One caveat, you just have to make sure that’s all that is in the jar!

Grinding your own nut butter is a good way to ensure the only ingredient is nuts!

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Non-Dairy Milk (Soy, Almond)

For those of you that are lactose intolerant or simply do not prefer cow’s milk, give soy milk or almond milk a try. It’s a great way to get the calcium your body needs as well as some good ol’ protein. Note: cow’s milk is perfectly fine, too!

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The Bulk Section:

The bulk section is good for portion control. If there is something you want to eat but don’t want to purchase a whole box, see if it’s in the bulk section! You can get what you want and only pay for the amount you want. After you finish the portion—there won’t be anymore left. Stick with nuts and seeds for healthy options. Bulk sections are common in specialty grocery stores such as Whole Foods Market and The Fresh Market.

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