To Your Health
September, 2010 (Vol. 04, Issue 09) |
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A Strategic Plan to Healthy Up Your Diet
Eating healthy is a process. We look at where we are, see where we want to be and figure out how to get there. To look at where we are, we need to examine our habits and food choices.
As an example, let's say we've fallen into the habit of grabbing a mocha coffee drink (with whip, of course) on the way to work, and heck, why not a scone? So, before we even check our e-mail, we've consumed (assuming a 2,000 calorie-a-day diet), 39.5% of our daily calories, 55% of our total fat, 22% of our sodium, 34% of our carbs (assuming we're getting about 60% of calories from carbs), and 20 grams of protein.
| Food |
Calories |
Total Fat |
Cholesterol |
Sodium |
Carbs |
Protein |
| Mocha |
330 |
15 g |
50 mg |
130 mg |
43 g |
13 g |
Blueberry
Scone |
460 |
22 g |
75 mg |
420 mg |
61 g |
7 g |
| Total |
790 |
37 g |
125 mg |
550 mg |
104 g |
20 g |
With the exception of the protein, those are pretty sobering figures. More sobering, what you've consumed will still leave you craving a mid-morning snack, and probably sooner than later. How about substituting a coffee/hot chocolate mix and toast? Well, that's better: 18% of our daily calories, 19% of total fat, 9% of sodium and 8% of our calories from carbs, with 11 grams of protein. And we're getting good fats from the peanut butter and fiber from the bread
| Food |
Calories |
Total Fat |
Cholesterol |
Sodium |
Carbs |
Protein |
Coffee /
Hot Chocolate |
122 |
2.5 g |
0 mg |
5 mg |
0 g |
0 g |
2 slices of toast
(whole wheat) |
138 |
2 g |
0 mg |
218 mg |
22 g |
7 g |
Natural peanut butter
(1 tablespoon) |
94 |
8 g |
0 mg |
2.5 mg |
3 g |
4 g |
| Total |
354 |
12.5 g |
0 mg |
225.5 mg |
25 g |
11 g |
Easy Versus Healthy
Is it more work to remember to pack a hot-chocolate packet, and bread with peanut butter? That depends. Which is harder - carrying lunch or tacking on an extra hour of aerobics to your gym visit? On average, a 240-pound person will need to do one hour of water aerobics or similar activity to burn the 436-calorie difference between these two meal options, according to the Mayo Clinic. So, if we're talking easy, it's actually easier to not put weight on than have to try and work it off.
That said, healthy eating requires some planning. Here are a few meals and some key ingredient substitutions that can help keep unnecessary calories out of your mouth (and body):
Making Healthier Choices: Some Key Things to Consider
- Preparation - Simple changes like replacing milk/butter with low-sodium chicken broth, baking food instead of frying, and using grape seed oil for cooking instead of butter can make a real, long-term difference in your health.
- Focus - Don't bring more stress into the process! By taking a good look at where you are, health-wise, and talking to your health care practitioner about what you should focus on (reducing sodium or carbohydrate intake, getting more fiber, increasing your "good" cholesterol, etc.), you can get a handle on the changes that will make the most difference in your health.
- Variety - Food boredom can mean you dread lunch and leave it sitting in the fridge at work, choosing to drive off with co-workers for a burger and fries instead. Making meals as interesting as possible means we will look forward to eating and enjoy it.
- Veggies - Trying to fit a vegetable into every meal or snack gets us closer to the 4-5 cups recommended by the USDA.
