Friday, January 12, 2007
The art of positive eating
A few years back I received a call from a friend – her dad had just been to his doctor and he was told that he had to restrict his salt intake, reduce his fat intake and that he was developing diabetes, so sugar was out too.
“My dad is wondering what he can eat,” she said, in an imploring tone. “He’s just given up and is eating hot dogs.”
Well what is left to eat? Many people just hear what they can’t eat and either over- restrict themselves or give up entirely. My answer to her was there are plenty of foods left to eat, your Dad is just focused on what he can’t eat.
Positive thinking is the answer. All foods can fit into a healthy diet. Think of the great foods that can be eaten; a juicy ripe peach or tomato, bakery fresh whole grain bread, marinated shrimp on the barbeque. These are all healthy and delicious foods.
First, substitute high sugar, high fat or high salt foods with healthier choices. Many foods have acceptable substitutes. Some of course do not. A donut could be exchanged for ½ of a whole grain bagel with light cream cheese and a dab of jelly. If you are in the mood for something crunchy, go for raw vegetables instead of potato chips.
Second, try to modify favorite recipes to be lower fat, salt or sugar. Macaroni and cheese can be made with skim milk instead of whole, whole grain pasta or soy pasta can be exchanged for semolina or regular pasta. In many recipes the salt can be omitted or reduced. Low fat ingredients can be substituted for full fat foods, such as sour cream, cream cheese or cheeses. Try to change the cooking method to a low fat method.
Third, say no to processed foods. Most process in fat, sugar and salt and process out fiber and essential vitamins. This is not a healthy combination. Reduce dependency on processed foods by cooking in large quantities and freezing in individual portions for another meal. Planning ahead will help you to have healthy ingredients on hand. If you must choose convenience, choose meals that are less than 500 mg of sodium per serving and less than 10-12 grams of fat.
Fourth, do not try to make changes too quickly. Would you try to run a marathon if you had only ran one mile previously? Working gradually toward a goal makes more sense.
The same goes for making diet and lifestyle changes. Make one change at a time, setting yourself up for success. If your goal is to lose weight and control blood sugars, begin by substituting whole grain breads for white bread. When you are successful with your first change, try another. It takes time to make a behavior change a habit. Too much change all at once can be overwhelming and stressful. Don’t set yourself up for failure by setting unrealistic goals.
As for my friend’s Dad, he did better with his meal plan with time. He still ate hot dogs, just not as often. His loving heart and sense of humor stayed the same.
Mary Beth Dahlstrom Green is a Registered Dietitian and Clinical Dietitian at The William W. Backus Hospital. She also serves as Assistant Director/Nutrition Educator for the Thames Valley Council for Community Action’s Elderly Nutrition Program for the, and as a Nutrition Consultant for various skilled nursing facilities over the 15 years. This column should not replace advice or instruction from your personal physician. Contact Ms. Green and all the Healthy Living columnists at healthyliving@wwbh.org.
“My dad is wondering what he can eat,” she said, in an imploring tone. “He’s just given up and is eating hot dogs.”
Well what is left to eat? Many people just hear what they can’t eat and either over- restrict themselves or give up entirely. My answer to her was there are plenty of foods left to eat, your Dad is just focused on what he can’t eat.
Positive thinking is the answer. All foods can fit into a healthy diet. Think of the great foods that can be eaten; a juicy ripe peach or tomato, bakery fresh whole grain bread, marinated shrimp on the barbeque. These are all healthy and delicious foods.
First, substitute high sugar, high fat or high salt foods with healthier choices. Many foods have acceptable substitutes. Some of course do not. A donut could be exchanged for ½ of a whole grain bagel with light cream cheese and a dab of jelly. If you are in the mood for something crunchy, go for raw vegetables instead of potato chips.
Second, try to modify favorite recipes to be lower fat, salt or sugar. Macaroni and cheese can be made with skim milk instead of whole, whole grain pasta or soy pasta can be exchanged for semolina or regular pasta. In many recipes the salt can be omitted or reduced. Low fat ingredients can be substituted for full fat foods, such as sour cream, cream cheese or cheeses. Try to change the cooking method to a low fat method.
Third, say no to processed foods. Most process in fat, sugar and salt and process out fiber and essential vitamins. This is not a healthy combination. Reduce dependency on processed foods by cooking in large quantities and freezing in individual portions for another meal. Planning ahead will help you to have healthy ingredients on hand. If you must choose convenience, choose meals that are less than 500 mg of sodium per serving and less than 10-12 grams of fat.
Fourth, do not try to make changes too quickly. Would you try to run a marathon if you had only ran one mile previously? Working gradually toward a goal makes more sense.
The same goes for making diet and lifestyle changes. Make one change at a time, setting yourself up for success. If your goal is to lose weight and control blood sugars, begin by substituting whole grain breads for white bread. When you are successful with your first change, try another. It takes time to make a behavior change a habit. Too much change all at once can be overwhelming and stressful. Don’t set yourself up for failure by setting unrealistic goals.
As for my friend’s Dad, he did better with his meal plan with time. He still ate hot dogs, just not as often. His loving heart and sense of humor stayed the same.
Mary Beth Dahlstrom Green is a Registered Dietitian and Clinical Dietitian at The William W. Backus Hospital. She also serves as Assistant Director/Nutrition Educator for the Thames Valley Council for Community Action’s Elderly Nutrition Program for the, and as a Nutrition Consultant for various skilled nursing facilities over the 15 years. This column should not replace advice or instruction from your personal physician. Contact Ms. Green and all the Healthy Living columnists at healthyliving@wwbh.org.
# posted by ----------------- @ 3:34 PM 
