Nutrition: 10 Tips for Better Health: Spring into Wellness
Photo by Ezra Wolfe
I recently found this little booklet called Wellness Made Easy: 365 Tips for Better Health (one tip for each day of the year!). And even though I will not list all of them, I thought these 10 tips/facts were interesting and if anything a great conversation starter around the water cooler or enjoying a New York minute.
Tip 1: Weigh your bagel… I’m looking at you New Yorkers! An average bagel is around 5.6 ounces. Every ounce has about 80 calories, so if you do the math, the total is kind of scary. The scariest part is that it doesn’t even include any toppings. So, imagine a bagel already about 450 calories plus bacon, egg, and cheese. Ouch!
Tip 2: When baking, use applesauce or prune/banana/pumpkin puree instead of butter, margarine or oil to cut down on the fat. Use equal parts.
Tip 3: Even though we only need 70 mg per day of vitamin C, there is a belief that taking mega doses will help our immune system. To get the most out of your vitamin C pills, divide the dose in half and take it twice a day. The body eliminates vitamin C in about 12 hours, therefore this will keep the blood levels high throughout the day. FYI – mega doses of vitamin C are generally considered safe since we eliminate what we don’t need in our urine.
Tip 4: Make a lower fat dressing. Make a 1-to-1 oil and vinegar solution, instead of 3-to-1. You can also use lime/lemon, balsamic/rice vinegar, or salsa as your dressing.
Tip 5: For a juice high in iron, try prune juice. One cup provides about 17% of the recommended intake for women, and 30% for men. Just beware of the fruit juice lingo. Check the label on anything called “beverage, drink, punch, juice blend, juice cocktail, or anything ending in -ade” since it’s likely to contain more sugar and little fruit.
Tip 6: When ordering a burger, nix the bacon and cheese. It adds up to 250 calories or more, not to mention saturated fat, cholesterol, and sodium.
Tip 7: You don’t have to avoid all red meats. Choose leaner cuts like tenderloin, top loin, or sirloin. Remember: lean = loin. A well trimmed/lean meat is about 80calories or eight grams of fat for a three-ounce serving after cooking.
Tip 8: If you have a tough cut of meat, you can tenderize it with kiwi, papaya, or pineapple due to each fruit’s natural enzymes. You can also puree the fruit and use it as a marinade. Let it sit for about 30 minutes before cooking.
Tip 9: Light beers are only slightly lighter in calories, not alcohol. Light beers average 100 calories per 12 ounces compared to 140 calories for regular.
Tip 10: Spread mashed avocado on your sandwich/wrap instead of butter/margarine/mayo. One tablespoon is 25 calories vs. 100 calories respectively.
If you would like to read the whole booklet, feel free to send me an email. It’s great, practical advice.
Written by Alanna Cabrero, MS, RD
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Edited by TCabrarr