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Murray Internal Medicine
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Keys to Healthy Eating:
Plan meals. Household schedules are hectic and meal planning left to the last minute often results in food choices high in fat and of poor quality. Plan menus and grocery shop at the beginning of the week to avoid that stop at the drive-through window on the way home from work. If a take-out dinner is inevitable, consider low-fat options such as deli sandwiches, wraps, burritos or fresh stir-fry.
Emphasize fruits and vegetables. Include fruit with breakfast. A bowl of oatmeal with berries puts you well on the way to a goal of five fruits and vegetables per day. Pre-cleaned and cut vegetables, now available in the grocery store, make for great, convenient afternoon snacks, as do dried fruits. When preparing vegetables, steam or boil them. Avoid preparing and serving them with heavy sauces. Current recommendations are 7-13 servings daily.
Salads are generally a good food choice. However, they can be sabotaged by toppings and dressings. Avoid putting cheese, fatty toppings such as bacons and croutons or heavy, creamy dressings on salad. They can significantly add to the fat and calorie content of the salad and turn a healthy food choice into an unhealthy one. Stick with fresh toppings and low-fat or lighter dressings such as vinaigrettes. Nuts and seeds are an excellent replacement for croutons and fruits or vegetables can replace cheese.
Include fiber in your diet. We recommend 40 grams of fiber a day. Remember fiber controls appetite. All plants contain fiber but processing removes part or all of it. If left whole, they fill you up. The best sources for fiber include whole grains, beans, fruits and vegetables. Look for whole grain bread, crackers, pasta and rice at the supermarket. When shopping for breads, be sure the label indicates 100 percent whole grain rather than flour. Choose whole grain cereals and oatmeal. Remember to look on label for at least a few grams of fiber and for whole ingredients.
Choose lean meats and fish. Opt for grass fed or wild meats when possible. Select the leanest cuts available when purchasing red meats. Take advantage of sharp-shooting friends and neighbors who have extra venison in the freezer - a good lean meat choice. Add wild fish, not farmed, to your diet at least once a week for an excellent source of beneficial omega-3 fatty acids. Wild salmon has the most fish oil. Other coldwater fish are mackerel, herring, sardines, Alaska blue crab, shrimp, sea bass and white albacore tuna.
Pay attention to what you drink. Avoid drinking soda, as it adds unnecessary calories to your day. Realize that sugars are appetite stimulants. Even artificial sweeteners program the brain toward sweets. Give some thought to the amount of fat and sugar in that morning latte, if this is part of your daily routine. These drinks can have the same caloric content as a hamburger. If you can't bear to skip it, opt for skim milk. Beer and wine typically contain 140 to 150 calories per serving so minimize your alcoholic beverages and consider water with lemon as an alternative. Finally, stay hydrated with water throughout the day.
Encourage partners, family members and friends to engage in healthy eating habits. What you focus on will be your reality.
Copyright 2010 Murray Internal Medicine. All rights reserved.
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