Wednesday, June 29, 2011
Wednesday, June 22, 2011
Enjoy Your Meals Without Relying on Serving Size:
• Veggies are your buddies. Eat ‘em up; all your low-starchy veggies should be unlimited and enjoyed with every meal and snack from red peppers n’ hummus to morning omelets and dinner stir-fries.
• Roast, steam, poach, bake, braise and broil. No more fried food.
• Don’t confuse thirst and hunger. Sip a glass of seltzer with lime before you reach for food.
• Never travel alone. Pack veggies, nuts and dried fruits to keep you full on the go and help you avoid vending machines and temptations.
• Puree berries, melons and bananas to use as a spread atop toast, crackers, salads or sandwiches. You can also use these as homemade ‘ice-creams’ pureed with nut butters and cinnamon.
• Take a bag of frozen veggies out of the freezer in the morning, by the afternoon they’ll be ready to eat and perfectly defrosted to enjoy with your lunch.
• Avoid ‘fat free’ claims on packaging as you’ll be trading fats for loads of sodium or sugar instead.
• Enjoy a bit of lean protein with each meal to keep you full and keep your metabolism runnin’ steady and strong throughout the day.
• Say good-bye to store-bought chips and drive-through fries; create your own apple, parsnip, carrot and sweet potato chips and fries instead.
• Toast nuts n’ seeds in the oven. Try sweet (honey, cinnamon) or savory (chili powder, sea salt); store in a sealed container and use atop salads, as a snack or in stir-fries and pitas.
• Don’t fear fat. Avocados can be your best buddies. They’re loaded with healthy fats, high in fiber and add a creamy consistency to any meal from oatmeal to salsas.
Amie Valpone, HHP, AADP is a culinary nutritionist and author of The Healthy Apple.