Although soy sauce is very high in sodium, it adds so much flavor that I don't need to add other seasonings to my food and I try to limit how much I use. Frozen vegetables have the same nutrients as fresh vegetables, but frozen vegetables are much more convenient since no prep work is involved. Afterwards, I add frozen vegetables and soy sauce for a simple tasty meal.

I always use ground turkey instead of ground beef because it is lower in fat, and to me, tastes the same. I'm tired by the end of the work day so I try to make dinner as simple as possible. An occasional diet soda or juice is fine since it helps when you crave sweets. If you're not a water drinker, try adding lemon or lime for some flavor. I rarely drink anything else with my meals because I like water so much. I don't typically use dressing, but if I'm in the mood, I'll add some olive-oil vinaigrette for monounsaturated fatty acids which help prevent heart disease. Corn and cheese add color and flavor to the salad without a lot of fat. When I'm in a rush, I use pre-washed bagged salad and add tomatoes, canned corn (drain juice) and shredded cheese. The easiest is fresh salad or frozen vegetables. I always include a side dish of a carbohydrate and/or a vegetable. Other cooking methods such as broiling, grilling or steaming are also good ways for preparing meals since these options are lower in fat. I bake pork since it is healthier than frying it. Mustard is low in fat and is a good option for sandwiches instead of mayonnaise, but be careful not to put too much since it is high in sodium which can lead to high blood pressure. Pre-season pork with pepper and add mustard for the tart and salty flavor. Pork provides a great source of lean protein and is quick and easy to prepare. At dinner the previous night, I make just enough so that each person can have two meals.Ģ slices of pork tenderloin, seasoned with pepper and mustard In addition to saving me money, leftovers help me with portion control. If I'm not hungry early in the morning, I bring fruit or dry cereal with me for a quick snack later on in the morning.įor lunch, I usually bring leftovers from home. I only had blueberries in my refrigerator this morning but any fruit can be added to cereal for that extra vitamin and antioxidant boost. I typically add fruit to my cereal for extra fiber and vitamins. The taste is different but after mixing whole milk with skim milk for a few weeks, I had adjusted to the new flavor. Skim milk provides the same amount of calcium and protein as whole milk but with no fat and only 90 calories per serving. Although it took some time, it was worth the struggle.

I drank whole milk for most of my life but stopped during college because my roommates only drank skim milk. Choosing skim milk is something I had to learn to get used to. Having cereal with milk allows my body to benefit from calcium and protein. Most people need 25-35 grams of fiber daily which can be difficult to do when eating only fruits and vegetables. There are many fiber-rich cereals to choose from that are great in taste with added benefits of vitamins and minerals. Additionally, my last meal was the night before, so my body needs to be 'refueled' with energy to help me perform at my best and keep me going throughout the day.įiber One cereal is high in fiber which helps prevent high cholesterol and constipation. Breakfast is very important because it provides me with energy for the day and prevents me from overeating at the next meal. A good breakfast will include protein and fruit (for fiber) in order to keep me fuller longer. The hardest meal for me to plan is breakfast since I have little time to prepare a hearty meal. My meals change on a daily basis to prevent boredom of eating the same thing all the time. Studies have shown that working with a Registered Dietitian can increase your chances of losing weight and keeping it off. Admittedly, sometimes I wish I didn't know so much about nutrition because then I would find eating even more enjoyable! However, I am happy that I am able to educate people on healthy eating while consciously choosing foods that are right for me as well. I usually answer questions based on my own experiences. My family and friends seem irritated when I talk about food so much, yet strangers frequently ask me about my eating habits and what healthy foods to choose. I've always been interested in trying new foods and I constantly think of what my next meal will be. In fact, those are two of the reasons I became a registered dietitian. Food and eating are two of my favorite things.

Fitday fitness journal