Tuesday, February 28, 2012

eat yourself healthy part 2: what do bananas and cows have in common?

The answer: Absolutely nothing.
Just wanted to get your attention.
But now that you're here, I wanted to share a little of what I learned from the Giant Eagle registered dietitian about fruits and dairy in a healthy diet.

Remember, MyPlate?


Well, it's the new food pyramid and it rocks my socks.
I love being able to see how much of eat food group I should include in each meal.
Notice the small portions of fruits and diary?
Let's talk bananas and cows.

Fruits

I love fruit.
Like L.O.V.E. them.
It must be the natural sugar rush.
The RD suggested including one serving of fruit in every meal to increase your fruit intake:

Breakfast: berries or banana in cold or hot cereal; toast with peanut butter and banana; berries in plain Greek yogurt with honey; or a fruit smoothie.
Lunch: whole fruit or turkey and apple butter sandwiches
Dinner: grilled fruit skewers or roasted stone fruit with balsamic vinegar
Snacks: apple slices with peanut butter or whole fruit with cheese or crackers

Fruits provide natural sugars which are much better for you than any processed, sugary snack.
So put down the cookies and grab a banana, yo!
Here are some fruit facts from ChooseMyPlate.gov:
  • Any fruit or 100% fruit juice is part of the fruit food group. Fruits can be fresh, canned, frozen or dried.
  • The amount of fruit you need depends on your age, sex and level of physical activity {for my lady friends: women 19-30 need 2 cups per day; women 31-50 need 1.5 cups per day}. See the chart.
  • So what's considered a cup? There's a chart for that too.
  • They contain underconsumed nutrients like potassium, vitamin C, dietary fiber and folic acid and so much more!
  • They are low in fat, sodium and calories and have no cholesterol.
However, the RD suggested that if you're trying to lose weight, that you substitute on serving of fruits each day with vegetables.

Diary

Here's a fun fact.
I'm lactose intolerant.
What does that mean?
Diary products like milk, cheese, ice cream and yogurt send me running dead sprinting to the bathroom mid-consumption if I don't take medicine to help me digest them.
God bless, Lactaid. Or the much cheaper Meijer brand.

Anywhoodle.
The RD said that you should be consuming about three servings, or 1,000 mg of calcium, per day.
Ladies 19-30 and 31-50 need 3 cups a day. See the chart.
And here are the serving sizes that count as cups.

Here are a few ways to get the recommended diary amount:
  • 1 ounce of cheese (reduced or low fat) added to cooked veggies, pasta or meat
  • cheese stick (reduced or low fat) for snack
  • low fat (1%) or fat free milk or soy milk. If you prefer almond or rice milk, make sure it says fortified; however, it still doesn't count as a protein.
  • 8 ounces of  yogurt. Greek yogurt has more protein, but be aware of added sugars.
Foods like cream cheese, cream and butter are not part of this food group as they provided little or no calcium.
But did you know that dark, leafy greens like spinach can be a substitute for milk?!
Which is perfect for those of us who are lactose intolerant or just aren't huge fans of gulping down a glass of milk with our cookies.

Ladies, we especially need our diary to help fight osteoporosis!
And the potassium in diary products, especially yogurt, helps maintain healthy blood pressure.

During the presentation, the RD made us blueberry spinach smoothies.
A little bit of fruit and diary heaven all blended into one.
Mine could have been blended a little longer, considering I was chewing pieces of spinach after each swig, but the taste wasn't bad.
Here, you can make your own:

Blueberry Spinach Smoothie
{perfect for your skin, digestive system, fighting inflammation, and as a post-workout refuel snack!}
  • 1 cup frozen blueberries
  • 1 cup spinach
  • 6 oz plain Greek yogurt
  • 1/2-1 cup skim milk (or almond or soy)
  • honey, optional
 Blend all ingredients in blender and puree until smooth. Add milk to desired consistency.

Nutrition Facts: calories 269, total fat 1g, cholesterol 5mg, sodium 208mg, total carbs 39g, fiber 5g, sugars 33g, and protein 28g
{posted on ramblingsofanrd.wordpress.com}

Next week it's all about protein and whole grains.
Woo to the Hoo!
I love me some carbs.


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4 comments:

The Slice said...

Hey girl! I think you meant to say "dairy" instead of spelling it "diary." Or maybe not! :)

Alicia @ To Columbus and Beyond! said...

Yay Holly! Thanks for sharing!

Mary said...

I am loving this series! Thank you so much for sharing!

Carolyn said...

Love this! I didn't know spinach has calcium!!!!!!!!!!

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