We all could use a little help with our eating habits and Appetite for Health has provided some great tips to get us started with healthier eating for the warmer months.

 1. Snack Smarter.

Start by changing the “snack ratio” in the house. Slowly and gradually have more fruits, veggies, and healthier snack choices around, rather than the typical, higher-calorie junk food. Fresh produce is abundant in the spring season – so make watermelon, cantaloupe, strawberries, peaches, blueberries and other fruits your “go-to” sweet snack items in place of  cookies, ice cream or candy bars.  I love to combine fresh fruit with non fat greek yogurt as a way to keep me full between meals, while maximizing taste and good nutrition. Want more great snack ideas?  Check out Julie’s list of “Skinny 100-Calorie Snacks”.

2. Get a “Hand”le on Portions.

Regularly consuming super-sized portions is one of the quickest ways to derail your diet.  Develop a healthy habit of selecting sensible-sized food portions. If your plate has a serving of rice that can’t fit into the cupped palm of your hand then you’ve probably taken too much. Using this “cup of your hand” technique is a good way to mentally measure the amounts of foods that go onto your plate. For a good guide to estimating healthy portions using your hand, check out this chart.

3. Slash Your Soda Intake.

Can you commit to going soda-free this summer?  Why not! Try slowly weaning yourself off calorie-containing soft drinks.  Delicious, thirst-quenching alternatives include unsweetened iced tea or water with slices of orange or lemon . If you want to keep your ‘fizz’, try a beverage of ¼ cup 100% fruit juice mixed with seltzer.

4. Choose Low-Calorie Sauces and Dips.

Take advantage of great summer salads for main courses and appetizers, but have sauces and dressings served on the side. This step alone can save you hundreds of calories. Instead of dousing salads with rich dressings, dip your fork into a small dish of dressing and then pick up your food. This will impart the flavor of your dressing with every bite, but without adding too many calories.  If you find yourself at a party with lots of chips and dips… either avoid them altogether, or portion out a handful of chips (better yet – opt for veggies if they are available) and pair with a few tablespoons of healthier dips like hummus, salsa, or bean dip.

5. Eat Breakfast.

Really.  I mean it.  This one can make a big difference in how many total calories you consume for the day. A healthy breakfast choice may establish your hormonal appetite regulation system for the day.  A scone or muffin with coffee might sound good, but won’t tame your cravings or temper your appetite as much as a protein-rich breakfast from eggs (6 grams protein per 70-calorie med egg), egg whites (the protein is split between the yolk and white but the white is lower in calories), oatmeal with peanut butter or yogurt (esp Greek yogurt); yogurt or cottage cheese with fruit; or nut butters with a protein-rich whole-grain bread. If you’re eating cold cereal, look for brands that provide at least six grams protein per serving and have with a cup of skim or 1% milk will add an additional 10 grams protein.

For good ideas on what to eat for breakfast, check out our article on 10 Healthy Breakfasts in Less than 10 Minutes.

6. Make Mondays Meatless. 

You may have heard the “Meatless Mondays” slogan, which started as a way to help the war effort during WWI. Now it’s a nationwide movement (meatlessmonday.com). Why take the pledge? Going meatless just one day a week can decrease your risk for cancer and other major health issues.

7. Expand Your “Grain Universe”.  

You’re into quinoa? Great! Now venture a little deeper into the world of whole grains. Not only do they taste terrific, there are many health benefits to be gained by expanding your “Grain Universe”.  Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole grain in your diet helps!  Don’t know how to cook more exotic whole grains?  Check out this great guide from Cooking Light.

Source:appforhealth.com

Contact Us

4944 Old Boonsboro Rd.
Lynchburg,VA 24503
434.384.3663

Want to talk Business?
partner@merig.com

Human Resources
hr@merig.com

Testimonials

Testimonials

The food is just incredible! I really mean it...I hope you know that I am not just saying this. It's so colorful, fresh, and delicious...so special every day!"

Faculty Member 

Just a note to say thank you for all of the delicious food you and your staff serve each day. I never knew kale could taste so good!

Administrator 

Outstanding food, outstanding service, outstanding people. I brag about MG to my peers at other schools, and even to my friends and family!

Administrator 

Thank you so much for all the gluten-free options this year! All of your staff have been so helpful. They make a point to come up to me at meals and let me know what options you have for that meal. Salads are great, but sometimes a warm meal is just what you need!

Faculty Member 

Thanks for all of the good work you and your team did to ensure that last night’s welcome gathering for new faculty went off without a hitch. I’m so grateful for Team MG working so hard to make sure things are done the right way.

Head of School 

It’s an understatement to say we were surprised by the excellent quality of the food. We could not recall having a better tuna dish, even at the four-star resturants we frequent in Raleigh. Duke Integrative is a special place.

Guest 

Many times I find a favorite thing out of the many items served during lunch, and although the featured spinach and fruit salad was visually stunning; the SHOUT OUT winner of the day hands down was the very delicious unassuming Vegetarian Pinto Beans!!! The onions were glistening and the peppers served as a complimentary color to the two different shades of beans...I have one regret and that is I didn’t think to take a picture!

Administrator 

Thank you for making pimento cheese today! It not only is divine, but also hit the spot. I now regret wasting 62.5 years of life on this planet in which I did not eat this heavenly mix. As I explore different recipes in my home kitchen I will try my best to live up to the standard demonstrated by what I had today.

Faculty Member 

Everything was wonderful...as usual! The food was scrumptious...and the weather was gorgeous!

Conference Client 

I would not change a thing! Your staff was not only professional, but warm and caring. They truly set the tone for a memorable night. The food was delicious...our family and friends left with hearts and bellies full!

Catering Client 

I just wanted to thank you so much for all the delicious food at Duke. Your food was such a happy and positive experience and it made the days there so much more enjoyable to eat healthy, but tasty, great food.

Client 

Thanks for the delicious soup and the new harvest salad - and thanks for removing half the calories out of the Farm Basket brownie...haha.

Resident 

THANK YOU for your help today with the open house! Our visiting families raved about the personalized environment. We had a student tell us that Guilford went from his 3rd to 1st choice!

Administrator 

Thank you for all of your hard work on the meals and breaks for the Alumnae Board. The food was outstanding; everyone raved about each meal. Favorites included the grits on Saturday morning and the butternut squash soup on Sunday. YUM!!!

Administrator 

The amazing characteristic is that, on a day by day basis, you give us nutritious, varied, interesting, delicious food...not just something special for company. Please know how much you are appreciated and loved by this community.

Conference Administrator