A Positive Diet, Ideas for Adding Fruits and Vegetables - Jan 09 - Women's Health Newsletter from Adora Calcium

January 2009 - Vol 4 Issue 1

A Positive Diet
Focusing on what you can eat
by Michelle Gibeault Traub, R.D.

Dietitians are constantly battling the misconception that dieting is about deprivation and eliminating the foods you love. Many nutrition experts have tried to avoid the term “diet” altogether because the mention of the word strikes fear in the hearts of food-lovers. It is time we revised the diet definition to look at a more positive approach, focusing on all of the healthy foods that you can eat.

Make friends with fruits and vegetables

When looking for something healthy to eat, there are two food groups that will rarely steer you wrong – fruits and vegetables. Both food groups are loaded with vitamins, minerals, antioxidants, and fiber, with very few calories. But, you don’t like fruits and vegetables? Really? Are you sure? I myself have at times fallen into the mindset that fruits and vegetables just aren’t that appealing. Yet, when I really think about it, there are loads of options that I truly enjoy. So what if I don’t like green peppers? I’ll just grab a sweet potato instead. And, while I’m not a big fan of grapes, I love dried plums as a quick snack. The key is to try all the options. If you can’t afford fresh choices, stick with canned or frozen varieties which are just as nutritious. Don’t have time for all the chopping and preparing? Then opt for ready-to-eat items like pre-washed salad, dried fruit, or fruit cups packed in juice. Here are some other suggestions for adding more fruits and veggies to your diet:

Pop a handful of frozen strawberries, blueberries, or a fresh banana into a blender with low fat milk for a sweet smoothie.

Portion out ¼-1/2 cup servings of dried fruit (apricots, cherries, plums, cranberries, raisins) and munch on them as a healthy snack

Keep shredded carrots on hand to add flavor and color to soups, salads, and sandwiches

Do dairy right

Dairy products can be a great source of calcium, vitamin D, and protein. However, some dairy foods have lots of fat, which can make them calorie killers. The worse offenders are cream, full-fat cheese, and butter. By sticking with low-fat and fat-free dairy products, you can have all of the positive nutrition that dairy foods offer with very few negatives. Try these easy suggestions:

Buy plain unsweetened yogurt and add honey or fresh fruit

Shred cheeses so you can get loads of flavor in a smaller serving

Use skim or 1% milk

Pick proteins wisely

The low carb craze had people running to the deli. While proteins do tend to be more filling than carbohydrates, not all proteins are a healthy choice. High-fat cuts of meat like bacon, sausage, and dark meat turkey are not ideal choices. Instead opt for lean protein options like egg whites, fish, sirloin, and skinless chicken and turkey. Or, steer clear of the meat department all together and choose nuts and nut butters as a healthy protein option. But use caution; nuts are high in calories, so limit yourself to ¼ cup servings.

Add natural color

One final way to positively influence your diet is by filling up with foods that are loaded with natural color. Foods that are naturally colorful tend to be full of powerful antioxidants and phytochemicals which have been shown to help fight disease. Foods derived from plants tend to be the best sources including surprising choices such as dark chocolate, red wine, green tea and spices.

So, instead of approaching your daily diet with deprivation in mind, look at meals and snacks as opportunities to supply your body with the nutrients it needs.