How to Snack Your Way Through Super Bowl Sunday

It’s that time of year again – Super Bowl XLVII is about to commence.  Whether it’s for the football, commercials, or halftime show, on February 3rd, 2013, many of us will be gathering with family and friends to watch this annual event.  Along with the football and camaraderie, however, comes a lot of mindless eating.  Snacks and drinks generally abound at these Super Bowl parties and given the length of the game, much damage can be done to one’s diet by the end of the night.  But good news – it is possible to enjoy yourself at these parties and not overdo the snacking!  Below is a list of tips to help you “survive” Super Bowl Sunday without leaving you feeling guilty the next day.

1.  Don’t arrive hungry.  Many individuals have the misconception that they can skip meals during the day to save calories for some nighttime munching.  This is a big mistake!  Arriving to a party hungry makes you more likely to overeat while you are there.  Try having a small snack, such as a handful of almonds or a slice of whole grain toast with some peanut butter, before leaving for the party. 

2.  Contribute to the party.  If you’re headed to a friend’s house, ask to bring a dish to the party.  This is a great opportunity for you to bring something healthy that everyone can enjoy.  Ideas include fresh vegetables and hummus, fresh fruit and light yogurt, turkey lettuce wraps, or chilled shrimp.

3.  Survey the spread.  When you first arrive at the party, inspect the foods that are being served.  Plan ahead for the food items you will choose to eat.  Stay away from mayo-laden appetizers and fried foods, as these are often high in calories and fat, and make sure to load up on vitamin-rich fruits and vegetables.

4.  Watch the portion size.  Before piling your plate with food, try to find a small appetizer plate to use.  This will reduce the amount of food you can put on your plate and will likely reduce the amount of food you consume.  If only large plates are available, try filling up half the plate.  After finishing your plate, wait about thirty minutes before returning for more.  Use this time to decide if you truly are hungry for more and if you are, grab more fruits and vegetables.

5.  Step away from the table.  Once you’ve dipped your food, move away from the serving area.  By remaining near the food, you become more likely to return for seconds or thirds.  If you step away from the serving table, you can remove the immediate temptation to return for more.

Most importantly, enjoy your time with family and friends.  Try to be mindful of what you are eating, but don’t waste the evening stressing about food.  By using these tips, you will be better prepared to snack your way through Super Bowl Sunday!

 

Submitted by:

Chrystal Haire, UTK Dietetic Intern

How are your resolutions going?

With the New Year, resolutions to eat better and exercise more have likely been made by many. However, creating broad goals such as these make it easy to falter. Fortunately, it is possible to gain healthier eating habits and engage in more physical activity if small changes are implemented one at a time. It is easy and understandable to become overwhelmed with change, especially when it pertains to one’s diet and overall lifestyle. In this post, simple and manageable ways to incorporate healthy changes into one’s life will be provided and briefly discussed.

Source

Many people have heard the phrase, “breakfast is the most important meal of the day”, but what does it really mean? Breakfast is literally breaking the fast. When one wakes up from a night of sleep, the body requires fuel, i.e. food, to replenish nutrients that were metabolized to maintain the body’s primary functions. If one does not eat anything within a couple of hours of waking, then the body is forced to resort to other stores and parts of the body to obtain fuel. For this reason, it is very important to eat a healthy breakfast in order to set one up for a day of balanced eating. Try to include a whole grain, a protein such as nuts, nut butter, or an egg, and a source of nonfat or low fat dairy to achieve a well-balanced breakfast. For those individuals who do not regularly consume breakfast, this could be set as the first small change.
 

In the office environment, it is easy to snack too much on the candy that may be in the office or the sweets that are left in the break room. Another small change that can be set is to limit the intake of these foods. For some individuals, it may be unreasonable to completely give them up, and this is certainly understandable. Instead, it may be more realistic to set a limit of only enjoying these foods once or twice a week.

 

With hectic work schedules and other life demands, it can be difficult to incorporate physical activity. Thankfully, there are ways to increase one’s physical activity by doing things such as parking farther away from the store, taking the stairs instead of the elevator, and going on a walk during part of one’s lunch break. One could resolve to integrate these changes one at a time rather than all at once. Again, once an individual feels comfortable with the change, (s)he could then focus on the next small change.

 

Hopefully, this post has made the resolutions to exercise more and eat better less intimidating and much more achievable. Remember that one is not a failure if (s)he slips up in some way. Just take it as a learning experience and press onward. Not one person is perfect, and perfection should not be the desired outcome. Feel a sense of pride every time a small change is achieved. Know that every small change adds up and the ultimate prize is a healthier body!

Submitted by:

UTK Dietetic Intern

Happy New Year from Eat Right Knox!

Avoiding the Holiday Blues: Eat This, Not That

December is the month for cocktail parties, cookie swaps and Christmas feasts.  It can be challenging to make healthy choices when there seems to always be a platter of Christmas cookies in the break room, but it is possible!  The season is full of nutritionally beneficial fruits and vegetables, such as clementines, cranberries, dried fruit, winter squash, brussel sprouts and spices such as ginger and cinnamon.  Unfortunately may holiday dishes are high in fat, sugar and calories.  It’s important to have a mental “game plan” about the food you eat during this season.  Whatever it is, here are simple rules to help you stay on track and avoid using that larger belt hole.  When cooking holiday recipes, try replacing some or all of the oil by substituting with applesauce, mashed banana or canned pumpkin to cut out fat and calories.  At parties, try piling your plate with fruit and veggies first, then go for the meats and dips; save dessert for last.  Use the three bite rule - only take three bites of a high-calorie food and try to fill up on veggies and fruit. 

Eat This, Not That - Holidays

Eat This….	Not That
Fat free milk with a splash of eggnog	Full glass of eggnog
Champagne	Fruity Cocktail
Beef Tenderloin	Prime Rib
Angel Food Cake	Buche de noel or yule log cake
Shrimp Cocktail	Crab Cakes
Herb Roast Red Potatoes	Loaded Mashed Potatoes w/ Gravy
Green Beans with Almonds	Green Bean Casserole
Ginger Snaps	Iced Gingerbread Cookies
Roasted Pistachios	M&M Candy
Salsa	Spinach & Artichoke Dip
Pretzels	Cheese Straws
Lighter Sweet Potato Casserole	Candied Yams
White Meat Turkey	Dark Meat Turkey with Skin
Whole Wheat Dinner Rolls	Croissants
Apple Pie	Pecan Pie a la mode
Kettle Corn Popcorn	Popcorn Balls
Mustard Glaze Ham	Brown Sugar or Honey Glazed Ham
Whole Wheat French Toast	Glazed Cinnamon Rolls
Dark Chocolate Kisses	Chocolate Truffles
Red Wine	Mulled Wine
Soft Cheese with Wheat Crackers & Fruit	Cheese Ball
Clementine	Chocolate Orange Slices
Vegetables as Dippers for dip	Tortilla Chips & Crackers as “dippers”
Dark Chocolate Bark w/ Dried Fruit	Peanut Brittle

Submitted by:
Megan Minner, Dietetic Intern

How Registered Dietitians Can Improve the Health of Americans and Save Health Care Dollars

A registered dietitian (RD) serves as an integral liaison in helping individuals and communities make changes for a healthy delicious diet.

Here are some examples of how RDs can improve the health of Americans and save health care dollars:

1. You have prediabetes and want to stave off diabetes. A registered dietitian can change your life by teaching you skills that will help you lose and keep off weight and keep diabetes at bay.
2. Your community has high levels of obesity. A registered dietitian can work with public health, government, school and other local leaders to create wellness programs that promote healthful eating and physical activity for everyone.
3. You are a marketing manager for a large food company and know consumers’ preference for good-tasting food that is healthy. A registered dietitian can make the connection and work with your food scientists to develop new products that will be successful in the marketplace.
4. You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
5. You have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. A registered dietitian will work with you to develop an eating plan for your new needs.
6. You realize you need to feed your family healthier foods but you do not cook. A registered dietitian who has special culinary skills can teach you how to cook in a simple, convenient way.
7. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
8. Your community wants more local foods to be available. A registered dietitian can lead efforts to make sure foods will not only be healthy but also will positively affect the local economy.
9. You just had your first child, are concerned the baby is not eating enough and need help and confidence for breastfeeding. A registered dietitian can provide guidance and assurance that you and your infant are getting enough iron, vitamin D, fluoride and B vitamins.
10. Your mother, who is increasing in age, wants to stay in her home. A registered dietitian leading a local congregate dining and home delivered meals program can obtain a nutrition screening to make sure this happens.

 

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

20 Ways to Enjoy More Fruits and Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

 

Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza toppings. Try broccoli, spinach,   green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
7. Keep  cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a think sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. "Sandwich" in fruits and vegetables. Add pizazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
16. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
17. Fruit on the grill: Make kabobs with pineapple, peaches, and bananas. Grill on low heat until fruit is hot and slightly golden.
18. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
19. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a teaspoon of chopped nuts.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. 

 

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.