San Antonio Dietetic Association

Healthy Choices

Make Healthy Choices

That Fit Your Lifestyle
So You Can Do The Things
You Want to do

BE REALISTIC

Make small changes over time in what you eat and the level of activity you do. After all, small steps work better than giant leaps.

Ideas to get you started:

Are you a serious chocoholic? Once or twice a week, trade in your favorite chocolate snack for chocolate pudding or cocoa made with fat-free milk to help build your bones.

Add more fiber-rich beans and peas to your meals. Canned chickpeas are a delicious addition to a salad. Canned lentil or split pea soup is a satisfying centerpiece for a fast lunch.

For delicious, lower-fat tacos, chili or spaghetti sauce, place one pound of cooked ground beef in a strainer and rinse with one cup hot water. Drain well and continue with your recipe.

Need to lose weight? Ditch those “magic” diet plans, potions and products – they don't work long term. For lasting results, trim calories and increase activity a step at a time. Start by trimming portions a little bit and moving your body a bit more. Even losing 5 or 10 pounds over the next few months can improve your health and help you feel great.

Know a teenage girl? Most don't get the iron they need for energy and growth. Pump up their iron levels by serving fortified cereals, hearty black bean soup or tasty beef fajitas.

Expand your tastes to enjoy a variety of foods.

BE ADVENTUROUS

Expand your tastes to enjoy a variety of foods. Supermarkets, on average, carry 30,000 different items. Yet, for many people, the same 8 or 10 “core” foods make up the majority of their purchases when they shop.

Being adventurous with food adds variety, which helps you get the 40-plus different nutrients you need for good health.

Besides, trying new foods is fun and they just plain tastes good.

Tips to start your food adventure:

Take the kids on a supermarket safari. Pick a food group and let them each hunt down one food they've never tried before.

Crack open a new cookbook and try a different recipe each week.

Eat a food you can't pronounce. How about brioche, bouillabaisse, quinoa, kohlrabi, tagliatelle or tabbouleh?

Plant a few new veggies among the summer garden standbys. Try arugula, Swiss chard, golden beets or rutabaga.

Don't be a wet noodle when it comes to pasta! Get untangled from the usual spaghetti and experiment with some of the 350 varieties of pasta. Choose from A to Z – angle hair to ziti – or any fun shape in between, like cappelini, fusilli, or rotini.

BE FLEXIBLE

Go ahead and balance what you eat and the physical activity you do over several days. No need to worry about just one meal or one day.

Fact is, when it comes to a smooth-running body, it's what you do over time that counts. Every healthy body gets overfed or becomes idle now and then. Don't fret! Just balance out these times by eating a bit less or being a bit more active for a while.

So, loosen up and get flexible today!

Some suggestions:

Is your “age-o-meter” turning another year? Balance your birthday dinner by eating a light breakfast and lunch, then dance the night away.
• Split an order of fries or a rich dessert with a friend.

Did you munch through a whole box of hot buttered popcorn on your movie date? Don't feel guilty! Next time make plans to go miniature golfing or roller skating, and stop for a low-fat frozen yogurt afterwards.

Eat a lighter breakfast and lunch to plan for a “pizza with the works” for dinner.

After enjoying a super-size lunch of burger, fries and a shake, go light that night with a veggie stir-fry or a cup of soup and salad.

Lots of high-powered breakfast meetings this week? Counteract those extra calories by walking to the office afterwards, snacking on fresh fruit mid-afternoon or attending an extra aerobics class or two during the week.

BE SENSIBLE

Enjoy all foods, just don't overdo it. A healthy eating plan can – and should – include all the foods you like. After all, food is more than just fuel – it's one of life's greatest pleasures! Here's the secret: just don't overfill your body with any one food.

Ideas for enjoying tasty favorites without overdoing it:

Order once, enjoy twice. Eat half your steak in the restaurant. Take the rest home to savor tomorrow in a steak salad with juicy-ripe tomatoes or a beef and broccoli stir-fry.

Bike with the family to the ice cream shop. Savor a single scoop instead of a double.

Snack from a plate, not from the bag, to stay aware of how much you're eating.

It takes about 20 minutes for your brain to get the signal that your stomach's had enough. Savor foods slowly – you'll eat less, enjoy them more and avoid feeling stuffed.

If you usually load up your baked potato with butter and sour cream, taste-test using just one or the other. Or, use half the usual amount of each.

Craving a cheeseburger from your favorite fast food place? Skip the bacon and special toppings and either split an order of fries with a friend or exchange them for a crispy side salad.

BE ACTIVE

Walk the dog, don't just watch the dog walk.

Has your body been out of action for a while? Pick an activity you like, and start out slow and easy. Build up gradually till you reach at least 30 minutes a day. Don't fret if time is tight – you can total up your 30 minutes in 10-minute chunks throughout the day.

Start your engine and get moving one step at a time!

Tips for success:

Walk to Austin … or the next town. Choose a destination and track miles walked until you “get there”.

Aim for the farthest parking spot, not the closest, so you can get in extra walking.

While the kids play soccer or softball, walk the sidelines or stroll around the field instead of lounging in the stands.

Clean your house to a sparkling sheen! Vacuum, scrub, sweep and dust with vigor.

Learn a new dance. Swing, salsa, line or ballroom dancing are all fun.

Do something different! Karate, ice skating, yoga or tap dancing are just the beginning.

Be inefficient. Run up and down the stairs with each load of laundry, get up to change the channel, walk to your co-worker's office instead of calling.

Plant a vegetable garden. All that digging, hoeing and weeding helps you get fit. Bonus: You'll reap the best-tasting veggies ever!

For more information , visit the Bexar County Community on Health Collaborative.


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Home Member Login Contact Us Site Map	Healthy Choices Make Healthy Choices *That Fit Your Lifestyle* *So You Can Do* *The Things* *You Want to do* BE REALISTIC Make small changes over time in what you eat and the level of activity you do. After all, small steps work better than giant leaps. Ideas to get you started: Are you a serious chocoholic? Once or twice a week, trade in your favorite chocolate snack for chocolate pudding or cocoa made with fat-free milk to help build your bones. Add more fiber-rich beans and peas to your meals. Canned chickpeas are a delicious addition to a salad. Canned lentil or split pea soup is a satisfying centerpiece for a fast lunch. For delicious, lower-fat tacos, chili or spaghetti sauce, place one pound of cooked ground beef in a strainer and rinse with one cup hot water. Drain well and continue with your recipe. Need to lose weight? Ditch those “magic” diet plans, potions and products – they don't work long term. For lasting results, trim calories and increase activity a step at a time. Start by trimming portions a little bit and moving your body a bit more. Even losing 5 or 10 pounds over the next few months can improve your health and help you feel great. Know a teenage girl? Most don't get the iron they need for energy and growth. Pump up their iron levels by serving fortified cereals, hearty black bean soup or tasty beef fajitas. Expand your tastes to enjoy a variety of foods. BE ADVENTUROUS Expand your tastes to enjoy a variety of foods. Supermarkets, on average, carry 30,000 different items. Yet, for many people, the same 8 or 10 “core” foods make up the majority of their purchases when they shop. Being adventurous with food adds variety, which helps you get the 40-plus different nutrients you need for good health. Besides, trying new foods is fun and they just plain tastes good. Tips to start your food adventure: Take the kids on a supermarket safari. Pick a food group and let them each hunt down one food they've never tried before. Crack open a new cookbook and try a different recipe each week. Eat a food you can't pronounce. How about brioche, bouillabaisse, quinoa, kohlrabi, tagliatelle or tabbouleh? Plant a few new veggies among the summer garden standbys. Try arugula, Swiss chard, golden beets or rutabaga. Don't be a wet noodle when it comes to pasta! Get untangled from the usual spaghetti and experiment with some of the 350 varieties of pasta. Choose from A to Z – angle hair to ziti – or any fun shape in between, like cappelini, fusilli, or rotini. BE FLEXIBLE Go ahead and balance what you eat and the physical activity you do over several days. No need to worry about just one meal or one day. Fact is, when it comes to a smooth-running body, it's what you do over time that counts. Every healthy body gets overfed or becomes idle now and then. Don't fret! Just balance out these times by eating a bit less or being a bit more active for a while. So, loosen up and get flexible today! Some suggestions: Is your “age-o-meter” turning another year? Balance your birthday dinner by eating a light breakfast and lunch, then dance the night away. • Split an order of fries or a rich dessert with a friend. Did you munch through a whole box of hot buttered popcorn on your movie date? Don't feel guilty! Next time make plans to go miniature golfing or roller skating, and stop for a low-fat frozen yogurt afterwards. Eat a lighter breakfast and lunch to plan for a “pizza with the works” for dinner. After enjoying a super-size lunch of burger, fries and a shake, go light that night with a veggie stir-fry or a cup of soup and salad. Lots of high-powered breakfast meetings this week? Counteract those extra calories by walking to the office afterwards, snacking on fresh fruit mid-afternoon or attending an extra aerobics class or two during the week. BE SENSIBLE Enjoy all foods, just don't overdo it. A healthy eating plan can – and should – include all the foods you like. After all, food is more than just fuel – it's one of life's greatest pleasures! Here's the secret: just don't overfill your body with any one food. Ideas for enjoying tasty favorites without overdoing it: Order once, enjoy twice. Eat half your steak in the restaurant. Take the rest home to savor tomorrow in a steak salad with juicy-ripe tomatoes or a beef and broccoli stir-fry. Bike with the family to the ice cream shop. Savor a single scoop instead of a double. Snack from a plate, not from the bag, to stay aware of how much you're eating. It takes about 20 minutes for your brain to get the signal that your stomach's had enough. Savor foods slowly – you'll eat less, enjoy them more and avoid feeling stuffed. If you usually load up your baked potato with butter and sour cream, taste-test using just one or the other. Or, use half the usual amount of each. Craving a cheeseburger from your favorite fast food place? Skip the bacon and special toppings and either split an order of fries with a friend or exchange them for a crispy side salad. BE ACTIVE Walk the dog, don't just watch the dog walk. Has your body been out of action for a while? Pick an activity you like, and start out slow and easy. Build up gradually till you reach at least 30 minutes a day. Don't fret if time is tight – you can total up your 30 minutes in 10-minute chunks throughout the day. Start your engine and get moving one step at a time! Tips for success: Walk to Austin … or the next town. Choose a destination and track miles walked until you “get there”. Aim for the farthest parking spot, not the closest, so you can get in extra walking. While the kids play soccer or softball, walk the sidelines or stroll around the field instead of lounging in the stands. Clean your house to a sparkling sheen! Vacuum, scrub, sweep and dust with vigor. Learn a new dance. Swing, salsa, line or ballroom dancing are all fun. Do something different! Karate, ice skating, yoga or tap dancing are just the beginning. Be inefficient. Run up and down the stairs with each load of laundry, get up to change the channel, walk to your co-worker's office instead of calling. Plant a vegetable garden. All that digging, hoeing and weeding helps you get fit. Bonus: You'll reap the best-tasting veggies ever! For more information , visit the Bexar County Community on Health Collaborative.
	\| Home \| About SADA \| Meetings/Seminars \| Employment \| Join SADA \| Nutrition Information \| Contact Us \| Site Map \| ©2007 San Antonio Dietetic Association