Monday, January 7, 2013

3 Every Day

By Diane Ruyack of Winners Drink Milk

Start the New Year off with 3 tips for healthy eating especially 3 Every Day of Dairy may help to reduce the risk of osteoporosis, hypertension, obesity, colon cancer, and metabolic syndrome, a cluster of conditions that can lead to heart disease and type 2 diabetes.
Nutrient-rich foods give you the most vitamins, minerals and other nutrients for the fewest calories. To live well, build your daily eating plan on a variety of nutrient-rich foods such as:

      Fat-free and low fat milk, cheese and yogurt
      Brightly colored fruits and 100% fruit juices
      Vibrant-colored vegetables
      Whole, fortified and fiber-rich grain foods
      Lean meats, skinless poultry, fish, eggs, beans and nuts

These tips can help you get your Food Group foods—fast:

      Order a latte made with fat-free or low fat milk.
      Make oatmeal or tomato soup with milk instead of water.
      Stock up on cheese sticks, yogurt cups and yogurt drinks for calcium-rich snacks.
      Top fruit with your favorite yogurt for a homemade parfait dessert.
      At work keep some desk drawer stashes that will contribute nutrients and fiber to your daily diet.
      Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.
      Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.
      Small packs or cans of water-packed tuna and small cans of veggies (don’t forget the can opener!).
      A jar of peanut butter, almond butter or cashew butter and crackers.
      Light microwave popcorn. Bonus: popcorn is a whole grain food.
      Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice.
      Single-serve containers of 100% fruit juice such as orange juice.

In addition, you may want to keep an insulated bag with string cheese, frozen yogurt and/or UHT chocolate milk for a great desk side snack. The New Year is a great time to make changes in what you eat. Remember it takes 21 days to change a habit so start now eating nutrient rich foods and cut out or reduce those foods that have little nutrients but a lot of calories.  You will feel better and your body will thank you by having more energy and hopefully less illnesses.