Every day, we are constantly faced with choices about what to eat. For most of us, it's got to be quick and easy, and it's got to taste good. Unfortunately, the healthy benefits of a particular food don't always come into play. The truth is that the foods we select have a profound effect on our health, weight, and energy levels.
With a little thought and planning, you can make a few dietary adjustments that can result in a tremendous difference in your daily intake of nutrients. Take a look at the variances between a day's worth of two sample meals.
Eat This
Not That
Breakfast
1/3 cup rolled oats soaked in 1 cup unsweetened soymilk with 1 mashed banana, ½ cup blueberries, and 1 T ground flax
1/3 cup instant oats cooked in 1 cup whole milk with 1 T sugar
Lunch
½ cup cooked quinoa, 1 cup steamed broccoli, ½ cup steamed sweet potato, 1 cup steamed mushrooms, ¼ cup peanut sauce
8" hoagie roll, 2 slices of cheddar cheese, 2 slices of turkey, 2 T mayonnaise, 1 cup potato chips
Snack
Apple with 2 T almond butter
1 cup Pretzels
Dinner
1 cup whole wheat spaghetti, 1 cup spaghetti squash, ½ cup tomato sauce, ½ cup lentils, 1 cup steamed kale
2 cups spaghetti, ½ cup Alfredo sauce, slice of bread with 1 T butter
Dessert
Brownie made with 1 medjool date, 3 Brazil nuts, and ½ T cocoa powder
2" baked brownie square
Total Daily Calories
1,830
2,560
Corinne Goff is a Registered Dietitian who is absolutely passionate about food, health, and nutrition. Corinne has a BA in Psychology from Salve Regina University and a BS in Nutrition from the University of Rhode Island. As a nutritionist, her objective is to help people reach their health goals by offering a personalized holistic approach to wellness that incorporates natural foods and lifestyle changes. She works together with her clients to develop daily improvements that they feel comfortable with and that are realistic. She believes that the focus on wholesome, nutrient-rich, real food, is the greatest possible way to become healthier, have more energy, decrease chances of chronic disease, and feel your best. For more information, please visit her website at RI Nutrition Housecalls.com.
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