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| Kathy Vannoy, MS, RDN, LD Registered Dietitian Nutritionist |
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Thursday, January 22, 2015
Breakfast Tip: Rediscover Oatmeal
My family rediscovered oatmeal this year and LOVE it for breakfast--regular oats (not instant, is our texture preference). We cook it with milk instead of water and add brown sugar, raisins and chopped nuts. Especially like pecans. Very simple to prepare.
This humble breakfast dish can help you add whole grains, fruit and heart-healthy fats from nuts. Bon appetit!
To help make it easier to prepare in the morning, I have small portions of each in a plastic basket in the cupboard with other breakfast items. I pull the basket out of the cupboard and all I need is the milk.
This humble breakfast dish can help you add whole grains, fruit and heart-healthy fats from nuts. Bon appetit!
To help make it easier to prepare in the morning, I have small portions of each in a plastic basket in the cupboard with other breakfast items. I pull the basket out of the cupboard and all I need is the milk.
Goal-Setting Tips for Year-Round Success
Did you set some goals as the New Year began?
How about setting some food-related goals that don't focus on traditional numbers (numbers on your bathroom scale or calories in your food or even calories that you're burning for different activities.)
Wouldn't that be a refreshing start?
How about organizing and restocking the pantry--assess your current food supply and shop for enough food to make a week's worth of menus. Some people like to have an actual written menu, others prefer to have a generously stocked pantry to be able to make favorite foods at a moment's notice. If you are working on fruit and vegetable intake, be sure to have a plentiful stash of fresh, frozen, and even canned produce.
If you'd like to set some number goals--how about counting how often you eat fruits and veggies during the week? Set small, reachable goals. Whether you eat using the Food Pyramid or MyPlate as a guideline, aim for 5 or more servings a day.
Week 1: Aim for 1 serving a day (fruit/vegetables combined)
Week 2: Aim for 2 servings a day
Week 3: Aim for 3 servings a day
Week 4: Aim for 4 servings a day
Week 5: Aim for 5 or more servings per day
How about setting some food-related goals that don't focus on traditional numbers (numbers on your bathroom scale or calories in your food or even calories that you're burning for different activities.)
Wouldn't that be a refreshing start?
How about organizing and restocking the pantry--assess your current food supply and shop for enough food to make a week's worth of menus. Some people like to have an actual written menu, others prefer to have a generously stocked pantry to be able to make favorite foods at a moment's notice. If you are working on fruit and vegetable intake, be sure to have a plentiful stash of fresh, frozen, and even canned produce.
If you'd like to set some number goals--how about counting how often you eat fruits and veggies during the week? Set small, reachable goals. Whether you eat using the Food Pyramid or MyPlate as a guideline, aim for 5 or more servings a day.
Week 1: Aim for 1 serving a day (fruit/vegetables combined)
Week 2: Aim for 2 servings a day
Week 3: Aim for 3 servings a day
Week 4: Aim for 4 servings a day
Week 5: Aim for 5 or more servings per day
DIET: Which diet is "right" for me?
As the New Year begins, many people think about resolutions and goals to work on. Often, people think of starting a new "diet" to eat healthier and/or lose weight.
When Americans hear the word "diet" today, they often think of deprivation and disappointment. Many meal plans are restrictive and deprive people of favorite foods or even basic nutrients. Often the results of the meal plans are disappointing because changes were too difficult to maintain in the long run.
Diet actually means usual or customary eating patterns. Diets can be eating habits of individuals or groups of people.
How do you decide what food plan will be "right" for you?
There are SO many "diet books" available today. As you evaluate a possible diet, ask yourself if this plan is realistic and balanced.
Is the diet realistic? Is it compatible with your lifestyle, food preferences and budget? Also is the meal plan balanced?If you have to restrict or eliminate foods forever, the diet likely will be unsatisfying in the long run as well as short on some key nutrients. There are a few exceptions, such as celiac disease where you need to eliminate a lot of grains because they contain gluten. In a case like that, it can be helpful to visit with a dietitian (Registered Dietitian or RD).
Use the Food Pyramid or My Plate to evaluate your proposed meal plan--see if the basic food groups are included. If your meal plan tells you to eliminate dairy (milk, yogurt, cheese) because it's supposed to be "healthier" you'll be short on calcium, vitamin D and other nutrients.
"New" diets will undoubtedly appear on the bookshelves every year. These tips can be useful to evaluate which meal plans offer a balanced and realistic approach for you.
Monday, January 12, 2015
Welcome to Kathy's Kitchen!
If you have a favorite tip you would like to share, please let me know and I may be able to include it here.
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