Speaking of Health Episode 61 Healthy Eating

Speaking of Health Episode 61 Healthy Eating



hello I'm Jason Howlin welcome to speaking of health a place to help you learn how to live a longer and healthier life most of us live pretty busy lives and we wish we had faster ways to cook and plan our meals the good news is it's easier to eat healthy than you might think even when you are in a hurry our guest today is grace Feldberg she is a registered dietitian and nutritionist at Mayo Clinic Health System grace thanks for joining us today thank you Jason well let's start out by telling folks a little bit about the basics of healthy eating yeah there's two ways that you can go about eating healthier and learning a little bit more about nutrition one is the food guide pyramid it's been around for a long time in the past ten years it's been revised and you can certainly find more information about how to eat healthier on many government websites especially my food mute pyramid gov that website talks a little bit more about the different food groups fruits veggies grains those lean proteins and how to incorporate them in and most importantly it talks a little bit more about those portion sizes you would typically be eating and how many portion sizes to get in throughout the day now that takes a lot of time it takes a lot of effort to think about going to this website and learning a little bit more about how to eat healthier a really nice visualization that I like to use to help patients learn how to eat healthier is actually using the plate method um there's also a really nice online website to help you out with that it's actually choosemyplate.gov and what it suggests you do is make half your plates those fruits or veggies a quarter would be the starch a quarter of it be the protein and have a serving of nonfat or low-fat dairy products on the side it's a really nice great visualization for any meal or snack and really trying to incorporate that from breakfast to lunch to that evening meal and pretty simple to and very simple well so many of us are on the run a lot let's start by talking about how do you prepare to eat healthier when you're in a hurry great question and I think a big piece of that start in the grocery star it is stocking your pantry in stocking those the basically your shelves to make sure you have those food items on hand when you're gonna need them most and I really encourage people to go to the grocery store and shop the perimeter of the grocery store because that's where you're gonna find those fresh fruits those veggies and those those dairy products you're also gonna find those lean meats at those meat counters and really trying to aim towards less processed those inner aisles of the grocery stores we're gonna find a little bit more sodium or more items that might be a little less healthy for us essentially you know a lot of people will say but those processed foods those pre-prepared those things are easier when I'm in a hurry then than doing what you're saying which is taking fresh fruits and vegetables I think there's a compromise certainly those prepackaged items can be useful in situations but it's taking a little bit more time to plan ahead meaning ok those grains are those Rice's or beans or legumes take a little bit longer to cook from scratch but if you do all your grocery shopping on one night and then that same evening or the following day you'll wash all your produce you prep it and you put it in plastic baggies single-serve baggies or even in a big bowl or a big container set throughout the week all you have to do is grab them and maybe they go into the lunch box one day or maybe the following day you decide to have some steamed cauliflower or steamed broccoli for an evening meal you're not having to get that knife or cutting board out every single evening to wash and propose bed geez all you have to do is throw it in a pan so it really saves yourself some time with those long grain cooking all those Rice's those legumes what you can do is throw them in a pan the same time that you're washing and prepping those veggies and then what you're doing is saving yourself time throughout the week so you cook those it takes about an hour to cook them well now if you have a batch of rice 2 3 cups of rice one night you can use that first stir-fry the following night you can throw it into a casserole or a hot dish of some sort so it really doesn't have to be a lot of work and odds are you gonna save yourself more time if you get that knife and that cutting out bored out one time a week versus three four five six times a week what advice do you have for folks to be smart grocery shoppers well the first smart not saving prices but smart healthy wise smart healthy right like I said shopping the perimeter of the store is a really good good goal and then also going prepared have a grocery list of those different items that you want to grab and keep stocked in your pantry some things to think about is you can certainly do some of those prepackaged items especially when it comes to like fruit cups they also have small veggie cups now that you can purchase those steamer packs of veggies keeping those in the refrigerator you know having those things on your grocery list every week makes it so much easier to think throughout the week oh well okay I don't have much time to prepare us much of a meal while I know that I could I could certainly grab some sandwiches somewhere we all have a quarter or half of a sandwich but I'll steamed some broccoli or have a side salad with my meal that I already prepared earlier in the week so literally it's saving you self that time so you can sit down and enjoy that meal with your family so grace in a working world what are some things that you can do to prepare for for that lunch and dinner and throw in a lunchbox those kind of things yeah great question so I myself work full time so it's one of those things that you always have to think about that next meal that next snack and you know it takes a conscious effort to make those healthy decisions so one thing I encourage people to do is is pack a lunchbox the night before throw in those fruit cups that I talked about earlier throw in things that again if you prepared those those veggie bags that you can take and now they have single serve hummus items and single serve light dips and even peanut butter cups that you can take and throw into your lunch box so they have those throughout the week when you say peanut butter cups you mean cups of peanut butter not not the chocolate peanut right not the chocolate peanut butter cups although a small piece of chocolate for dessert is certainly something that you could enjoy what you want to do is have those items that you can throw into a lunch box so that if you didn't have an opportunity to make something for lunch itself you could go to the cafeteria and have a half a wrap or half a sandwich or maybe you're stopping actually at one of those fast-food chains to grab a 1/2 a sandwich or a full sandwich but instead of the fries you're actually throwing the fruits and the veggies in there which makes it a more plate-like meal with that half the plate being fruits or veggies and a quarter being that starch in protein so it makes it a little bit healthier of those choices we get in those habits and before you know it we have really leading a healthy lifestyle other quick meal ideas would actually be even some of those frozen entrees can be healthier items and they're usually very plate like they have quite a few veggies many whole grains and a great source of lean protein other quick ideas to as many gas stations have prepackaged fruits and veggies you pay a little bit more for the price but certainly if you don't have time to plan it ahead it's certainly worth your while to grab some of those fruits or veggies and stop somewhere to have a nice sandwich and of course making healthier choices when you are out to eat doing the grilled chicken versus a breaded chicken more simple type items what about are there ways we can change how we prepare familiar meals at home with the ingredients and the way that we cook it yeah I think there's ways to make healthier meals at home while also again doing some of that meal planning and prep just like prepping those fruits or veggies there's ways to think okay well I know Wednesday night I'm gonna be busy well Monday night we have time to make a meal I'm gonna grill that chicken breast and then I'm gonna make extra chicken breast because grilling is certainly healthier than frying or deep fat frying and then on Wednesday night when we don't have a lot of time I can throw chunks of chicken into a whole grain tortilla wrap just dressed with a nice light yogurt dressing or a very low-fat low-calorie mayonnaise or Miracle Whip and then you throw some craisins or onions or celery that is already washed and prepped and chopped up into that wrap so you have a nice fresh trap to have later in the week again minimal preparation less than 15 minutes and you have a meal to the table that takes probably less time than it takes to go through a drive-thru and I know you suggest incorporating the vegetables actually into the recipes for some of the items right great way to get the non veggie lovers in the family to enjoy those veggies or slowly start to accept them anyway I have a very picky husband he's a very picky eater and so it in the five years we've six years we've been married I've gotten to eat three different vegetables so slow progress it takes twelve times to introduce a new food to someone before they'll even try throwing shredded carrots in with spaghetti sauce is a nice way to incorporate some more veggies mashing cauliflower into mashed potatoes is a nice way to add some more veggies into your into your meal routine and there's even recipes out there for mashed cauliflower into a pizza crust so there's many many different recipes it takes time to learn these new cooking techniques so maybe trying one new recipe a week planning that out to make those meals a little healthier and of course there's healthier cooking techniques to where you would use less oil in the cooking process using a spray oil versus pouring it on will help save you some oil and then also substituting that nonfat plain Greek yogurt for places where you might use cream cheese just because it helps decrease some of the for sour cream and decrease some some of that fat content what about a crop crockpots growing up my mother would prepare things the the morning of go to work and then for supper then we would have dinner waiting for us there in the crock-pot utilizing a crock-pot a good way to eat to healthier in a hurry great way to eat healthier in a hurry and also talking about meal planning and prep you could certainly put some chicken breasts in there with some low sodium broth let that cook and simmer all day plus putting some different seasonings and herbs in it it's ready for a great shredded chicken sandwich in the evening and what's awesome about as leftovers now can be another chicken entree later in the week say chicken stir-fry great what about snacks when you're in your inner us and grabbing a quick snack what are some healthy options for snacks versus eating junk food yeah I think we need to redefine the word snack so snacks often people think of chips cookies crackers just quick munching items that we can grab and go really going back to the basics of nutrition we should incorporate more fruits and veggies and really have the base of our diet be plant-based and so how do you stack time or any any opportunity to eat is a great time to amplify your nutrition and one of the ways you can go about doing that is thinking about a snack more in terms of an apple with maybe a little bit of peanut butter or half English muffin spread with some farmers cheese was just as a soft cheese and topping that with some fruit there's just so many different ways that you can snack healthier any fruits or veggies thinking back to your childhood ants on a lab where you can get the peanut butter cups in the small raisin packs that you could have all prepackaged and ready to go in your lunchbox for the day what about ton nuts and dried fruit great source of nutrition you just have to be mindful of the portion size because it's really easy to sit there and keep snacking on those nuts and before you know it you have gone through a whole pack so a really nice way to help with the portion sizes getting a small container that is about an honest portion size and filling that up every day to help keep keeping a watchful eye on that portion size so far I think mostly we've been talking about healthy eating for adults but what about tough parents with children getting those kids to eat healthier too because kids are in a hurry as well as well as their parents well we lead by example so kids oftentimes will learn from what parents do and I think the best way to get kids involved is to start to get them included in meal preparation and meal planning so really work on getting kids involved in what you're cooking what you're preparing or even if you can do that farm to table approach where you get them involved in planting growing and harvesting of those different be a great way to help out great well before we go here any last words of advice for people who want to eat healthy in a hurry I think again the big piece is we're not eating in a hurry we're doing the meal planning and prepping so we can sit down and enjoy that family meal and enjoy that social time versus working so hard to make this quick meal and then eating really quickly so really make sure that you plan so that you can sit down and enjoy a nice peaceful meal fantastic well unfortunately we are all out of time but I'd like to thank our guest today grace Feldberg registered dietitian and nutritionist at Mayo Clinic Health System for joining us a great topic and thank you very much thank you have a great day everyone and be healthy you

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