Eating-right Resolutions for Busy People
By: Jackie Newgent
Since eating more healthful foods and losing weight are popular new year’s resolutions, I decided to reach out to the experts for advice. Here, Patricia Bannan -- author of Eat Right When Time Is Tight -- gives her stick-with-it advice:
- Think “veg out and fruit up.” Five to nine servings of fruit and vegetables a day is optimal. Always carry portable fruit, like an apple, boxes of raisins or a bag of dried banana chips in your purse. Opt for a vegetable-heavy dish, such as a salad or sandwich loaded with veggies, for lunch.
- “Appe-size” the meals in which you tend to overeat. Consider an appetizer, which tends to be lower in calories and takes time to eat, as an appetite speed-bump. Before your meal, sip broth-based soup, order a cup of hot herbal tea or enjoy a 100-calorie snack that includes protein, like a few tablespoons of hummus or 30 pistachios.
- Energize in 3 to 5. That means strive for energy balance throughout the day by eating every three to five hours. Keep healthy snacks on hand or set a reminder on your phone to keep on schedule.
- Laugh! Stress cannot only make you sick; it can make you gain weight as well. Humor defuses stress and the stress hormones it produces. So surround yourself with light-hearted people, watch comedies or try to find the funny in your daily life.
Jackie Newgent is a registered dietitian, chef and award-winning author of
The All-Natural Diabetes Cookbook and Big Green
Cookbook. She frequently appears as a culinary nutrition expert on television. Past appearances include
ABC’s “Good Morning America” and NBC’s “Dateline”. Visit her website, JackieNewgent.com.