Eating for Excellence…

Nutrition Notes                                                                                                                                                                Susan LaTour, AFAA

                What is a calorie? A calorie is a measure of energy. Calories are counted in the food we take in and also in the energy you spend while exercising. Calories in; Calories out.   Think of calories as you would the money you have to spend in your pocket. You get paid 2000 calories at the beginning of the day. You allow yourself to spend these calories throughout the day. If you overspend one day, you underspend the next. The calories you expend in exercise are the interest on a day’s calorie bank account. More exercise equals more calories to spend. However, your intake calories should be geared for energy. 

A lot of energy can be derived from fruits and vegetables. Getting 5 servings a day is the recommended amount, but there really is no limit on the amount of fruits and vegetables you can enjoy – unless you load them up with butter or dressing, or deep-fry them! Here are some ideas for getting into a 5-a-day habit:

1.        Start with the first meal of the day! Add fruit to your cereal, or even sliced on top of your toast with a small amount of peanut butter or cream cheese. If you opt for juice, drink it in small amounts and look for 100% juice on the label. Juices contain lots of sugars.

2.       Get extra energy from fruit and vegetable snacks.

3.       Double up on fruit and veggie servings. Unlike other foods, its okay to eat more fruits and vegetables. Serve a 1 cup serving of broccoli or tomatoes instead of just ½ cup. The fiber in fruits and vegetables will also help you feel more full and helps to move food through your digestive tract.

4.       Use fruits and vegetables as ingredients. Add them to everything! Soups, salads, baked goods, stews…

5.       Try a new fruit and/or vegetable each week. Eat them plain or in a recipe. Our bodies crave variety. This is a good way to give it something new.

Keep your body thinking! Keep your body moving! Keep your body healthy!

HEALTHY BREAKFAST OPTIONS

·         1 apple, 1 cup skim or up to 2% milk, ¾ cup whole-grain cereal with 3 or more grams of fiber, and ½ cup egg substitute or 1 egg cooked to your preference.

·         1 orange, 1 oz. Or 1 slice low-fat cheese, 1 slice whole grain bread, 1 oz. Lean ham or turkey.

·         1 small banana, 6-8 oz. Low-fat fruit yogurt, ½ whole grain English muffin or bagel, 2 tablespoons peanut butter.

·         1 cup berries, low-fat string cheese, ½ cup brown rice, ½ cup dried beans, cooked.

·         1 cup melon, lite yogurt smoothie, 1 whole grain (corn or wheat) tortilla, 2 soy or turkey sausages.

·         ½ cup unsweetened applesauce, ½ cup low-fat cottage cheese, 1 small whole grain pita, ¼ cup tofu or cooked chicken/turkey cubes.

Other fruit options could be ½ cup peaches or pears in lite syrup or in its own juice, 15 grapes or ¼ cup dried fruit. Grain options could be 1 whole grain waffle or pancake or ½ cup oatmeal. Just remember to choose whole grains whenever possible. *Dairy foods are a great source of protein!