Tag Archives: Nutrition

Dietitian’s Shopping List-Tip#1 (Dairy products and Juices)

Being a Registered Dietitian has caused me to have a very specific grocery shopping list.  I admit that everything that I buy is not always 100% healthy(we all need our treats once in a while), but for the most part, it’s a solid list that will hopefully help others to make better food choices.

Dairy Products and juices:

2% or low-fat cheeses

Low-fat Plain Greek Yogurt

1% or Skim Milk

Almond or Soy Milk

Low-fat frozen Yogurt

Juice with calcium- avoid juices with added sugar or fruit drinks

Eggland’s Best eggs

Liquid Eggs- store brand

Light String Cheese such as Sargento

Light Cream Cheese

$ saving tip: Find a place where milk is the cheapest and buy it there instead of the supermarket.

Health tip #1: Almond milk is a great alternative to milk plus it has vitamins, minerals and is soy, dairy and gluten free.  It has a low glycemic index and it is “diabetic friendly”.

Health tip #2:  Don’t leave dairy products at room temperature as that increases your risk for food-borne illness.

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Beet Salad from Luce Restaurant in Middletown, CT

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Beets are a good source of potassium and polynutrients which aid in the prevention of inflammation. They also contain folate and vitamin C.

Good Meal Options for Athletes

When on the playing field, you not only are battling your opponent, but also, another enemy…..fatigue.  Studies show that you have a better shot at making a crucial play when nutrition is in your game plan.  It may be as simple as making a few changes in your diet.  Below is a list of healthy meal options for athletes……

(2-4 hours before the game and within 2 hours after the game)

*Cold or hot cereal, fruit or fruit juice, 1% or skim milk

*French Toast or Pancakes with real maple syrup

*Scrambled eggs with low-fat cheese, toast with fruit or juice

*Toast with jam or honey, low-fat yogurt

*Bagel or English Muffin with peanut butter, banana and fruit juice

*Deli sandwich with lean turkey or chicken, cheese, veggies, mustard; baked chips

*2 soft tacos with grilled chicken or lean beef with salsa, lettuce and tomato, and low-fat cheese- avoid the sour cream or use low-fat; 1/2 c Mexican rice

*2 single burgers, fruit or juice, side salad

*Pasta or cheese ravioli with red sauce, French bread, plain, unbuttered vegetables;canned or fresh fruit

*Grilled chicken sandwich, low-fat yogurt, baked potato with low-fat sour cream and salsa

*1slice thick-crust veggie pizza, low fat gelato or frozen yogurt; and canned or fresh fruit

*Baked or grilled lean beef, chicken, turkey or fish, steamed rice or sweet potato, cooked vegetable, low-fat frozen yogurt; fruit juice

Fast snacks (for before game if no time to eat or 30 minutes to 1 hour before the game)

*fruit flavored yogurt

*fruit smoothies(fruit+low-fat or non-fat milk or yogurt)

*pretzels

*bagel

*wheat or rice crackers

* power bar

*fruit or vegetable juice

During the game: fruit, dried fruit, sports drink with carbohydrate( if longer than 1 hour), crackers with all-fruit spread; 1/2 bagel; pretzels; or baked chips; choose easily digested items that are familiar to you.

After the game: (within 30 minutes)

*lean meat and low fat cheese sandwich

*peanut butter and honey sandwich

*fruit smoothy

*trail mix with dried fruit

*low-fat chocolate milk

*bean burrito with salsa

*power bar

*protein shake with 1% or skim milk(protein to = about 15 grams)

 Always drink fluids before, during and after the game.  1 gulp equals 1oz.  Have 3-7 oz every 15 minutes.  If playing for more than one hour, drink a sports drink.

*Information is for those without diet restrictions-talk to a Registered Dietitian if you are on a restriction and have specific nutrition questions.

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Dietitian’s Shopping List-#2 Grains

Pastas and rice and other starches: 

Smart Taste Pasta

Ronzoni Garden Delight Pasta

Healthy Harvest Pasta

Success Whole Grain Brown Rice

Quinoa

Time saving tip: Take pasta, salsa or rice, rinsed black beans and corn-mix together and top with low-fat shredded cheese; bake at 350 degrees for 45 minutes. A quick, but healthy meal.

Breads

Look for any brand with more than 3 grams of fiber per serving and no high fructose corn syrup.

Joseph’s Flax Oat Bran and whole wheat pita bread

Whole wheat or multi-grain tortilla’s

100 calorie wheat/multigrain or oatmeal rounds

Calorie Saving Tip: Use a medium sized tortilla to make a sandwich instead of bread-saves about 30 calories; use 2 slices of light bread instead of regular bread and save 70-80 calories;  a third option would be to use the wheat or multigrain 100 calorie rounds and save 80 calories per sandwich.

*Cereals:

Kashi brands

Old-fashioned or steel cut oats or low-sugar instant oatmeal

Raisin Bran(much of the total sugar is from raisins)

Bran Flakes

Fiber One

Low-fat Granola

Plain Cheerios

Dessert that increases fruit/vegetable intake

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Pumpkin Pudding

1/2 c canned pumpkin

2 cups vanilla pudding made with 1% or skim milk(may substitute diet pudding)

Pumpkin Spice or Cinnamon to taste

Mix all ingredients.  Serve 1/2 c portions.  This is a healthy way to increase your vegetable intake while having a treat.

Dessert that increases your fruit intake

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Blueberry or Fruit Cobbler

4 cups blueberries or other fruit

1 cup flour

1/2 tsp baking powder

1 cup sugar or splenda

1/4 c egg substitute or 1 egg

Spray medium baking pan and spread fruit on the bottom

Mix dry ingredients and add egg

Spread mixture over fruit

Dot with margarine

Bake at 375 degrees for 45-50 minutes

Serve warm with low-fat frozen yogurt

1-Minute Meals…Watermelon & Pistachios

1-Minute Meals…Watermelon & Pistachios.   This is a great way to get antioxidants, monounsaturated fats, fluid, Thiamine, Phosphorous, Magnesium, Manganese and Copper.  Sounds delicious, too!