TAKE TEN-
TEN STEPS THAT IS, TO A HEALTHY 2008
The New Year- that time when almost 75% of us make
some resolution that has diet and activity as part
of the goal. Why? Because we all seem to still be
eating too much! So why don’t we make those
resolutions and stick to them? Why do we have to
repeat the same ones year after year?
Part of the reason is how difficult it is to take
those big changes we want and apply them to today’s
lunch or tonight’s dinner. Diabetes management
includes a plan for healthy food choices all year
long. With all the recommendations available and how
complicated some of them seem, let’s try to make it
easier on us all. Healthy diets don’t always require
major changes. And if you think about it, typically
just a few foods contribute to the downfall of our
diet, which means a few changes can go a long way to
creating that healthy diet we all strive for each
year!
10 Tips to a Healthy YOU!
1.Eat no more than 2 ounces of regular, full-fat
cheese a week.
2. Switch from ground beef to ground turkey, veggie
burgers, chicken breast (skinless) or lean ground
turkey.
3. Switch from butter or stick margarine to a low
fat, trans-free tub margarine and use less.
4. Switch from high fat hot dogs, sausage, ham,
bacon and bologna. Try low fat versions- they taste
delicious!
5. Switch from whole or 2% to fat-free or 1% milk-
in coking and for drinking.
6. Limit the salt and sodium in your diet to no more
than 2000 mg. a day.
7. Eat at least 3 servings of vegetables at dinner
and 2-3 servings of fruit as a snack each day.
8. Include at least 3-4 servings of whole grains in
your choices each day.
9. Try vegetarian- eat at least 4 servings of beans,
lentils or dried peas each week. Find some delicious
creative recipes and incorporate some hearty
vegetables too!
10. Switch from beverages such as soda to skim milk,
orange juice or seltzer> or best yet- WATER!
If some of these changes don’t apply to you or you
have already made these changes, think up your own,
get started and make it a healthy happy New Year!
Challenge Yourself to Eat Better-
Getting Back to Basics
As we start the New Year, let’s begin with realizing healthy eating
is a personal choice. What works for someone else may not exactly
fit into your plan. So the trick is to develop strategies that fit
into your lifestyle. Perhaps asking yourself these questions can
help you get started and find out what is holding you back:
• Why do you want to eat healthier?
• What’s your idea of a perfect meal or snack?
• When do you eat- when you are hungry or whenever? Why?
• Could you make what you eat healthier without changing too many
things?
• How much time do you spend planning and cooking healthy meals? Is
it more or less than eating out or picking up fast food?
Healthy eating doesn’t mean giving up foods you like and forcing
yourself to eat foods you don’t want or like. Healthy eating is
really about keeping your meals interesting and tasty with a variety
of foods. It is simply eating more basic foods like fruits,
vegetables, and whole grains and easing up on less healthy foods and
snacks. It can be just making small changes that work for you.
Compared to our ancestors, food was hard to find and we ate for
survival. But now, food is everywhere and eating is more about
pleasure at times. We don’t always eat because we are hungry and we
don’t often stop because we are full. These are the barriers that
make healthy eating a challenge today. But remember, healthy eating
isn’t an all-or-none change because those small changes do add up.
A basic food is as close as it can be to the natural state of its
ingredients. Basic foods have calories too, but also have a lot of
nutrients. To choose more basic foods stay away from foods with
added sugar, fat, and salt. These are typically higher in calories
and lower in nutrients. Use labels to compare vitamins, fiber,
calories and other nutrients. Choose basic foods over processed
foods. Think before you eat any food- if it is high in calories and
low in nutrients, do you really want it? Let your stomach growl!
Wait 10 minutes to see if stops that growling which means you
weren’t really hungry after all.
Make it easy on yourself. Pick and choose foods you like from each
food group. Don’t deny yourself treats, just set some limits. Be
aware of what you eat- eat only because you are still hungry not to
clean the plate. Pay attention to portions. The truth is most of us
eat too much. Even with healthy food, bigger isn’t better. Make
sense with what and how much you eat all the time.
Your commitment to healthy eating is important. You can eat
healthier without giving up your favorite foods or flavors. And you
don’t have to do it alone. Share your changes with the people who
share your meals and your life.
Tomato, Potato & Basil Skillet
1 tablespoon olive oil, divided
3 cups sliced potatoes
1/3 cup minced fresh basil
2 whole eggs
2 egg whites
2 tablespoons fat-free milk
1 tablespoon Dijon mustard
1 teaspoon dry mustard
½ teaspoon salt (optional)
¼ teaspoon pepper
2 cups sliced plum tomatoes
Heat 1 ½ teaspoons olive oil in medium non-stick skillet over medium
heat until hot.
Layer half of potato slices in skillet.
Cover and cook 3 minutes or until lightly browned.
Turn potatoes, cook covered 3 minutes or until lightly browned.
Remove potatoes from skillet.
Repeat with remaining 1 ½ tsp. olive oil and potatoes.
Arrange all potatoes in skillet. Sprinkle with basil.
Whisk together eggs, egg whites, milk, Dijon and dry mustard, &
pepper in small bowl.
Pour over potatoes.
Arrange tomatoes over potato mixture.
Reduce heat to low. Cover and cook 10 minutes or until eggs are set.
Cut into 4 wedges to serve.
Makes 4 servings
Nutrition Information
(Serving size- 1 wedge)
Calories: 210
Fat: 7 grams
Saturated Fat: 1 gram
Carbohydrate: 29 grams
Fiber: 4 grams
Cholesterol: 106 mg.
EXCHANGES: 1 ½ starch, 1 vegetable, ½ lean meat, 1 fat
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