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School's
out! Don't let healthy eating take a vacation
June 10, 2009
Suzanne Havala Hobbs
School’s
out. For kids and teens, that means days will be less structured
for the next few months.
Diets may go on vacation, too.
Over extended breaks, it’s easy to fall away from your
usual eating routine and into a pattern of haphazard meals
and snacks. That can cause the quality of your diet to suffer
and make it harder to control your weight.
This summer, apply some simple strategies to keep control
of your diet at the same time that you enjoy the freedoms
summer brings. Some good ways to start:
* Keep breakfast simple, but take the time to eat it. Convenient,
low-calorie foods to have on hand include dry cereal, nonfat
milk or soymilk, nonfat yogurt and fresh fruit.
With these staples, you can add more variety by layering sliced
fruit or dry cereal such as granola with yogurt to make breakfast
parfaits. Or mix milk, fruit, yogurt and ice cubes in a blender
to make a smoothie.
Simple, light, cool and quick. These foods are nutritious
ways to start your day without adding excessive calories,
added sodium, sugar or saturated fat.
* Stock your kitchen with ready-to-eat lunch materials. Start
with whole wheat bread and tomatoes for slicing. Keep an airtight
container in the refrigerator filled with cut-up veggies for
dipping into low-fat salad dressing.
Chips and salsa and simple salads such as coleslaw, pickled
beets, tossed salads and pasta salad make good sides to accompany
a summer tomato sandwich. Frozen bean burritos and veggie
burger patties are other good choices that only take two minutes
to heat in a microwave oven.
* Stick with regular supper times. Make time for evening meals
but make them lighter and quicker to prepare. Sandwiches,
soups and salads are ideal choices.
Maintaining a regular schedule of meals each day can help
keep you from falling into a pattern of grazing on low-nutrition
snack foods or getting too hungry and eating impulsively.
* Set up your snacks. You’ll eat what you have on hand,
so make sure that your fridge and cupboards are filled with
things you’ll be glad you ate. In the summertime, that
means lots of seasonal fruits such as cantaloupe and watermelon,
and fresh veggies with dip.
Other ways to support your health while you’re enjoying
the summer:
* Get out of the house. Limit TV and computer time to the
hottest times of day. Spend mornings and evenings outside,
swimming, riding a bike, walking the dog, playing tennis,
or helping out in the yard.
For families, plan activities that emphasize physical activity
outdoors rather than sedentary activities inside the house.
Go canoeing, take a hike or walk dogs at the animal shelter
instead of sitting in front of the television set or computer.
* Have the kids help with meals. Take advantage of the extra
time and include them in shopping for groceries and planning
and fixing meals.
Children are more likely to eat foods they’ve had a
hand in making. Encouraging kids to prepare their own meals
– or to help fix family meals – builds self-esteem
and independence, too.
* Give yourself a summer reading assignment. When you do have
some down time, build your food and nutrition IQ with a good
book or two. For those who have already read Marion Nestle’s
book, Food Politics, you may be interested in her latest book,
Pet Food Politics (University of California Press, 2008).
This summer, don’t put your health goals on ice.
Suzanne
Havala Hobbs is a licensed, registered dietitian and clinical
associate professor in the Department of Health Policy and
Management and the Department of Nutrition in the UNC Gillings
School of Global Public Health. Send questions and comments
to suzanne@onthetable.net.
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