simple steps to healthier eating

by Michelle Bartell, M.A., R.D., CDN
Northwest & Westside YMCA, Rochester, NY

Many people know that eating healthy can help them feel better, manage their weight, and reduce their risk of chronic disease. Yet they often fall short of making healthy dietary changes because they feel overwhelmed by the amount of confusing nutrition information in the media. Healthy eating does not have to be complicated or confusing. By following a few simple guidelines you can make some significant changes to your weight and health.

Reduce portion sizes. Consider that the average bagel 20 years ago was about 3” in diameter and contained about 140 calories, while today the average bagel is about 6” in diameter and contains about 350 calories. It would take the average person about 30-40 minutes of walking to burn these extra 210 calories. When you consider how many of our foods have increased in size over the past 20 years, it is easy to see how this has led to excessive calorie intake. One simple way to eat healthier is to learn to enjoy smaller portions of all the foods you eat.

Make changes in small steps. Small changes can lead to big results. For example, if you replace a regular snack of a one-ounce bag of potato chips with a small apple you save about 100 calories. While this may not seem like much, over a month’s time this 100 calorie savings can add up to almost one pound of weight loss. In addition, the replacement of the fruit for the chips means a higher intake of fiber and essential nutrients at a lower calorie cost. By eating more nutrient-dense foods (such as whole grains, lean meats, low fat dairy, fruits, and vegetables) and eating fewer calorie-dense foods (such as chips, soda, and baked goods) you can decrease your intake of fat and calories, and raise your intake of essential nutrients and fiber.

Eat breakfast every day. Studies have shown that people who start their day with breakfast are better able to control their calorie intake throughout the day and are more successful at long-term weight management. A healthy breakfast should include a source of whole grain, some lean protein, and a source of fresh fruit, vegetable, or juice. If you’re not a big fan of cereal and milk, try a whole grain pita pocket filled with your favorite lean meat, low fat cheese, and vegetables. For a quick meal, make a fruit smoothie by blending your favorite yogurt with any fresh or frozen fruit. A tablespoon of wheat germ will provide an additional nutritional boost.

These are only a few simple ideas to help you and your family eat healthier. A Registered Dietitian (RD) can help to tailor a specific meal plan for you and/or your family and can assist with menu planning for people with special dietary needs. Registered Dietitians can be found at some area branches of the YMCA of Greater Rochester. YMCA members receive a discount on Nutrition Appointments, but you do not have to be a member of the YMCA to meet with one of our dietitians. Contact your local YMCA branch for information on fees and/or to schedule an appointment.

ROCHESTER RESOURCE There are 14 YMCA of Greater Rochester locations. Visit http://www.rochesterymca.org.