Well, like you, we're full swing into our 6-Week Slim-Down here at the Canadian Living offices. Most of us are getting through it, but we all seem to have a few bad habits we can't seem to break. I, for instance, have a really difficult time avoiding reaching for a sugary treat at about 3 p.m. I know I'm not the only one who has this problem, so I though it was time to bring in an expert to offer some insight into why we do what we do!
This is SO what I do! I know the carrots are the right choice, but my mouth wants the cake.
Below, Tina Stewart, dietitian at Loblaw Companies Limited, answers a few of our most pressing questions about personal nutrition.
Q. We all know breakfast is the most important meal of the day, but how can we eat right when we're rushing out the door?
A: There are many benefits of eating breakfast regularly. Breakfast eaters are more likely to meet their daily servings from all four food groups and tend to maintain their weight as they are less likely to overindulge throughout the day.
The ideal breakfast should include both protein and fibre -- the combination will keep you feeling full until lunch time. The protein can come from eggs, nuts or dairy products such as yogurt or milk. High-fibre foods include fruits, vegetables and whole grains.
A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hardboiled or scrambled egg, whole grain toast and a piece of fruit or 100 per cent fruit juice.
For the days you oversleep, or are rushing to get to work on time, make sure you have breakfast-to-go items stashed in your car or desk. Low-fat cereal bars, canned or dried fruit as well as trail mix are great items to have on hand.
Two of my favourite breakfast items that also happen to be quick are instant steel cut oats with chopped walnuts and a Greek yogurt parfait, made with Greek yogurt, frozen berries and high-fibre granola.
Q. Sometimes we have to hit up the food court at lunch. How do we make the healthiest choice?
A. The food court can definitely offer a lot of variety, and despite that it's "fast food," there are still some healthier options available.
Here are some general guidelines to help you choose wisely when you grabbing a quick bite to eat:
• Steer clear of the high fat items such as french fries, deep fried chicken or shrimp. These can add a lot of calories in a relatively small portion size,
• Limit or avoid extra gravies and sauces and ask for any salad dressings or dips on the side. These condiments can add a lot of calories, salt and sugar.
• Resist temptation and decline the super size and value meals which often offer larger portions or extras such as bags of chips, cookies or extra large servings of soft drinks.
• Reach for lean portions of meat, poultry or fish and pair with side salads or steamed vegetables. Some good choices could include Chicken souvlaki with salad (dressing and tzatiki on the side), or stir fried chicken with vegetables. Submarine sandwiches with lean turkey or chicken and loaded with vegetables are also a great choice when you need a quick meal.
• Choose water over soft drinks as a beverage choice. You can easily save calories when you consider than an average can of cola contains as much as 160 calories.
Q. Most of us reach for that sugary treat to bump up our energy at that mid-afternoon slump. What are some healthier ways to get our energy up?
A: Snacks are often not planned for and tend to be impulse choices. The key is to plan for snacks, focus on variety and watch your portion size. Keep some healthy items on hand at work and home and make sure you plan for snacking throughout the day. Don't forget to keep your desk, purse and car stocked with healthy options so you are prepared when hunger strikes.
My favourite energy boosting snacks contain three things: protein, fibre and a source of carbohydrates. Try to include at least two food groups with each snack and focus on variety. The protein and fibre will help keep you satisfied until your next meal and the carbohydrates will give you the energy to keep you going.
Some great snack choices include hummus and whole grain crackers, an apple and natural peanut butter or reduced fat cheese. Home-made trail mixes made with nuts, dried fruit and a small amount of dark chocolate give a great mid-afternoon energy boost.
WOW! So much great advice here. I love the tips for afternoon snacking.
Stay tuned, because I'll have a few more great tips from Tina Stewart next week. She'll let us know how we can stick to our healthy eating long after the 6-Week Slim-Down is over.
How is your 6-Week Slim Down going?
