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How do Dietitians Eat?

Green Smoothiephoto © 2010 Wild Tofu | more info (via: Wylio)Most of us want to eat healthy, but with all the information around, it can be hard to know just how to go about it. Check out a few tips that work for Dietitians:

1. Have a good breakfast. As many times as we’ve all heard this, this should be a key habit. Recommendations: whole-grain cereals, plus seasonal berries, in skim milk. Look for “whole grain,” not “multi grain” on cereal boxes; whole grains are healthier. Or try old-fashioned, steel-cut rolled oats.

2. Eat seasonally. If you know what produce is in season, you can choose the fruits and vegetables that are freshest (and haven’t been trucked in from thousands of miles away.) If you’re craving a fruit or vegetable that isn’t in season, try buying an equally healthy frozen version – without sauce, butter or sugar.

3. Shop at the right time. Ask your supermarket when its produce is delivered, and shop then. Your vegetables will have a longer “shelf life.”

4. Avoid picking. If you’re going to eat, sit down and enjoy it. Don’t pick at food while you’re rushing around the kitchen or dinner table. Set a good example for your children by focusing on your meals.

5. You can have a high-calorie treat, but only if it’s worth it. If you start eating a pastry and find out you don’t like the taste, there’s no law that says you have to finish it. When you do have a treat you like; eat it, savor it and enjoy it.

6. Add spices to make plain dishes zippier. Curry, ginger, garlic, chili powder have tremendous anti-oxidant effects. In other words, the spices can help fight certain kinds of cancer. Try buying your your spices in small quantities (since they usually keep their flavor just 6 to 12 months) and go to a store where there’s a frequent turnover of spices so they’ll be fresher.

7. Eat fish twice a week. Fatty fish like tuna and salmon help fight inflammation in your body. That can help people with rheumatoid arthritis. These fish also have omega-3 acids, which help battle inflammation and cancer.

8. Stop when you’re full. Don’t feel that you have to gobble up every bit of food in front of you. On a scale of 1 to 10, with 1 “starving” and 10 “Thanksgiving full”, try to end your meal at 5 or 6. For those of you who have a difficult time judging how full you are, then play it safe and pay attention to serving sizes. It is important to understand calorie contents, and portion your food based on what what you need to eat.

9. Get your kids involved in preparing healthy food with you. They can make a smoothie [strawberries, skim milk, nonfat or low-fat yogurt, and a bit of wheat germ].

10. Eat the rainbow. Focus on boldly colored fruits and vegetables: red, like peppers and apples; yellow, like bananas; violet, like eggplant. All these are a great source of antioxidants.

Sources: yahoo.com;Food Network star Ellie Krieger

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