Eat This... Not That!

You may find that healthy food choices are hard to make on a daily basis. Whether you are eating at home, at work, or on the go, we want you to understand how and to become comfortable with making better choices at each of your meals and your snacks in between.

For most of us, the ideal way of feeding our bodies is to eat several (5-6) small meals each day. Our bodies need food for energy, not to satisfy cravings or to answer to emotions. Therefore, it’s important to remember that our bodies only need so much food each time we eat. If we eat too much at once, our bodies will store fat. It’s also important to know which foods are high in energy and nutrients (such as fresh fruits and vegetables and those low in calorie, fat, and sugar) and which foods deplete energy (those high in fat and sugar).

The best small meal is balanced and incorporates more than just one food group. When you combine foods that are high in fiber and protein, it helps to slow digestion and keep you feeling full and satisfied longer than if you eat foods high in sugar. So instead of just eating an apple, add something like natural peanut butter to it. Below you will find more food ideas that are healthy and satisfying!

EAT THIS: Raw Veggies (carrots, colored bell peppers, cucumbers) with low fat dressing or fresh fruit/celery with natural peanut butter

NOT THAT: Potato chips or pretzels with sour cream and onion dip or a soft pretzel

WHY? The chips and pretzels are refined starches that raise blood sugar and will leave you feeling tired and hungry sooner than later. The chips and dip are also high in fat and calories.

EAT THIS: Hummus with sliced whole wheat pita bread  and/or fresh veggies

NOT THAT: Tortilla chips with cheese salsa dip

WHY?  Hummus is a great source of protein and will provide your body with energy. Both the hummus and whole wheat pita bread are high in fiber and will keep you full longer. The veggies are high in nutrients that your body needs each and every day. The chips and dip are high in cholesterol and unhealthy fats.

EAT THIS: Healthy granola bars (low in sugar with no high fructose corn syrup)

NOT THAT: Candy bars

WHY?  The granola bar has fiber, whole grains, and sometimes protein. Most candy bars are much higher in calories, sugar and fat, and although they may be satisfying temporarily, they are not providing your body with long-term energy and nutrients.

 
EAT THIS: Hot oatmeal

NOT THAT: raisin bran

WHY?  They both have whole grains, but most raisin bran is high in added sugars.  Add your own fresh fruit to the oatmeal for a bit of healthy sweetness.

EAT THIS: Frozen berries with low fat Greek yogurt

NOT THAT: Canned fruit with “fruit on bottom” yogurt

WHY?  The Greek yogurt is higher in protein and lower in sugar.  Most canned fruit and many yogurts have high fructose corn syrup or artificial sweeteners.

EAT THIS: 100% whole wheat toast with 1 TB natural peanut butter

NOT THAT: Toasted bagel with cream cheese

WHY?  The bagel is white flour (refined grains raise blood sugar).  It is higher in calories and lower in fiber than whole wheat toast.  The natural peanut butter has cholesterol-lowering healthy fats, while the cream cheese is high in cholesterol and saturated fats.

DRINK THIS:  Almond milk

NOT THAT:  Whole (Vitamin D milk) or 2% cow’s milk

WHY?  The cow’s milk is higher in saturated fat, cholesterol and added hormones (unless organic).  The almond milk is lower in calories and fat.  If you prefer cow’s milk, go for 1% or skim (non-fat) whenever possible. Remember that ALL milk contains vitamin D, not just whole milk.  

EAT THIS:  Flat bread pizza with veggies and low fat mozzarella

NOT THAT: Slice of Sicilian pizza with pepperoni

WHY? The first choice has less fat and calories, and has a smaller amount of refined starches. It also has added veggies that have a lot of vitamins, minerals, and disease-fighting power.

EAT THIS: Grilled chicken on garden salad with whole wheat crackers with balsamic vinaigrette dressing

NOT THAT: Caesar salad with grilled chicken

WHY?  The Caesar salad has added cheese, fried croutons, and creamy dressing.  All of these pack on the fat and calories. The garden salad has more of a variety of colorful veggies and a heart-healthy dressing.

EAT THIS: Donut shop veggie/egg white/cheese wrap

NOT THAT: Donut shop low fat blueberry muffin

WHY? The blueberry muffin is high in sugar and refined starches.  The wrap is higher in protein and lower in fat, with added nutritious veggies.

Remember, eating small amounts more often throughout the day, incorporating healthy protein choices with your snacks, and avoiding late night eating can reduce weight gain over time.  Maintaining a healthier weight can help to prevent or manage heart disease, type 2 diabetes, osteoarthritis, and other weight-related chronic conditions.

If you have questions, or other “eat this, not that” suggestions, leave a comment below or email Dr. Haaz at shaaz@corporatehealthsolutions.com.