UNews - food groups

Healthy eating includes healthy snacking

trevor.kenney — Thu, 10 Jun 2010 20:21:06 +0000

By DIANE BRITTON

Healthy eating can be simple if you plan and pack healthy snacks to take with you all day long.

It's often a lack of planning that has you in front of a vending machine with the snack monster raging inside. Good snacks should include one to two food groups to boost your nutrient intake.

Here are some tips to max your snacks.

Not so sweet

Eat no more than 40g of sugar per day (not including natural sugars such as fructose found in fruit or lactose found in dairy products). Make it a habit to read labels to see where sugar is hidden or added to foods.

Pour it out

Portion snacks into a bowl or napkin in front of you. It can be easy to overeat when you eat right from the bag or box.

Make a list

Write down a list of your favorite healthy snack ideas and post them on your fridge. When you make your grocery store list, choose a snack of the week. This allows variety from week to week, and makes sure you don't have too many snacks in the house that may go bad before you can eat them, or tempt you into eating too much.

For example:
• Week 1: apples and cheese strings
• Week 2: yogurt and carrot sticks
• Week 3: oranges and celery sticks
• Week 4: chocolate milk and bananas

Read labels

Compare nutrition information labels to choose the best snacks for you. Look for brands lower in fat and salt, and higher in fibre.

Go natural

Vegetables and fruits make a quick power snack. Aim to include a fruit or vegetable at every snack break.

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for U of L students and employees.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ of Lethbridge's on-campus registered dietitian

Max your snacks

trevor.kenney — Fri, 07 May 2010 21:53:48 +0000

Healthy eating can be simple if you plan and pack healthy snacks to take with you all day long.

It's often a lack of planning that has you in front of a vending machine with the snack monster raging inside. Good snacks should include one to two food groups to boost your nutrient intake.

Here are some tips to max your snacks.

Not so sweet

Pour it out

Portion snacks into a bowl or napkin in front of you. It can be easy to overeat when you eat right from the bag or box.

Make a list

For example:
• Week 1: apples and cheese strings
• Week 2: yogurt and carrot sticks
• Week 3: oranges and celery sticks
• Week 4: chocolate milk and bananas

Read labels

Compare nutrition information labels to choose the best snacks for you. Look for brands lower in fat and salt, and higher in fibre.

Go natural

Vegetables and fruits make a quick power snack. Aim to include a fruit or vegetable at every snack break.

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for U of L students and employees.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ of Lethbridge's on-campus registered dietitian

Portion size, activity keys to weight loss

trevor.kenney — Tue, 09 Mar 2010 21:15:11 +0000

Weight loss is complex, but two key factors for successful weight loss strategies are correct portion size and physical activity.

Food portions have increased considerably over the past 30 years. Couple a portion size increase with a decrease in activity levels and it's no wonder Canadians are struggling to achieve a healthy weight.

Examples of proper-sized food portions can be found on Canada's Food Guide for Healthy Eating. For instance, one serving of cooked pasta is just 125 ml – a lot smaller than most people think. Try measuring your food portions for a day and comparing this to the serving sizes on the food guide and you'll get a clear picture of your personal nutrition plan and how many servings per day you're eating from each food group. If you're within the recommended number of servings per day then you're on track for a healthy weight. Unbalanced food groups usually lead to health or weight management problems.

Ways to 'eyeball' food portions

• 5 ml of oil is about the size of a stamp or a quarter

• One serving of fruit is about the size of a tennis ball (larger fruits usually equal two servings)

• 125 ml of pasta, fruit or vegetables is about the same size as a hockey puck

• 30 ml of peanut butter is about the size of a golf ball

To track your food intake and physical activity, visit the Dietitians of Canada website eat tracker at www.dietitians.ca/eatracker for an interactive tool that provides personal feedback.

For individual nutrition appointments, call the Health Centre (SU020) at 403-329-2484. All sessions are $20 for U of L students and employees.

Diane Britton is the registered dietitian for the ��Ѹ��Դ��߿�Ƭ of Lethbridge

Your healthy weight - the healthy way

trevor.kenney — Tue, 10 Feb 2009 18:56:02 +0000

If you're one of the many people who made their New Year's Resolution to lose weight, then here are five ways to help fast track your goal.
LIQUID CALORIES
Proper hydration helps control your appetite and fight fatigue. Focus on water and other hydrating fluids like milk and 100 per cent real fruit or vegetable juice (maximum recommended juice intake is 125-250 ml/day). Limit your caffeine containing drinks to no more than four cups per day. Avoid choosing pop and specialty drinks laden with sugar or fat as much as possible.

POWER SNACKS
Make snacks nutrient dense but not energy dense. Include fruit, vegetables, nuts and seeds (60 ml maximum serving size per day), yogurt or milk (dairy or soy). Watch your appetite and cravings decrease (because of blood sugar control) along with your waist!

START THE DAY RIGHT
Eat breakfast; it boosts your metabolism. A balanced breakfast includes at least three of the four food groups. Include a protein source and fibre, both of which will help control blood sugar, cravings and aid in weight loss.

PLAN FOR ACTIVITY IN YOUR DAY
Schedule activity in your calendar as a meeting to help you stay committed. You can also break activity into 10-minute sessions. Park at the far end of the parking lot, take a 10-minute brisk walk at coffee break or stretch in front of your favorite TV show for 10 minutes at night – an easy way to fit 30 minutes of activity into your day!

I LIKE TO MOVE IT, MOVE IT!
Regular physical activity is a critical part of reaching your healthy weight goal. Canada's Physical Activity Guide (PAG) recommends 30 to 60 minutes of daily physical activity. Get your copy of PAG at www.healthcanada.ca/paguide

UNews - food groups

Healthy eating includes healthy snacking

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Max your snacks

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Portion size, activity keys to weight loss

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Your healthy weight - the healthy way

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