Submitted by Advocate BroMenn Medical Center
Trying to maintain a healthy diet may seem daunting, and it can be especially hard in the summertime, when vacations and backyard cookouts can derail even the most die-hard dieters.
Part of the solution may be to think ahead, plan, and make sensible substitutions whenever possible.
“When deciding which foods to eat, consider what you are really after,” says Dr. Scott Carrington, a family medicine physician with Advocate Medical Group in Bloomington. “Whole fruits and vegetables contain fiber that juices do not; dark-green spinach satisfies the visual component of hunger, and black coffee contains just as much caffeine as a fancy latté does.”
Dr. Carrington offers these simple suggestions:
- Eat whole fruits instead of drinking fruit juices to cut down on added sugars and increase daily fiber.
- Use spinach in your salads instead of iceberg lettuce. Spinach is full of essential vitamins and minerals.
- Try plain Greek yogurt as a substitute for sour cream on tacos or other foods to cut down fat intake and eliminate around 150 calories.
- Snack on air-popped, lightly-salted popcorn instead of potato chips. This will reduce calorie, fat, and sodium intake.
- Instead of grabbing a calorie-filled latté, try black coffee with a splash of milk. The caffeine levels will be the same.
- Eat whole-grain brown rice instead of white rice. Brown rice is full of nutrients and fiber that white rice lacks.
- Use mashed avocado instead of mayonnaise on sandwiches to cut down on unnecessary saturated fats.
- When out to dinner, drink red wine instead of beer or a margarita — but keep serving size in mind.
When you are traveling, you will probably find yourself eating out more than usual. Registered Dietitian Angela Malinowski from Advocate BroMenn Medical Center recommends:
- Always look for healthier menu options.
- Have condiments on the side, so that you can control the amount.
- Choose healthier sides, such as steamed vegetables or a side salad, instead of French fries and onion rings.
- Limit desserts to one or two times on the trip.
- Choose smaller portions, or share with another person.
Malinowski also encourages staying active, even on a restful vacation.
“Take advantage of rest areas to throw the ball around or run around with the kids,” she says. “Also, when at your destination, take advantage of sight-seeing by walking rather than driving everywhere. This will help to burn a few of those extra calories consumed throughout the trip.”
Dr. Scott Carrington is a family medicine physician for Advocate Medical Group, with a practice in the Advocate BroMenn Outpatient Center in Bloomington, across from the Central Illinois Regional Airport. He is currently accepting new patients. Call 1-800-323-8622 for an appointment.
Advocate BroMenn Medical Center in Normal offers outpatient nutrition services for weight management, cardiac risk reduction, celiac disease, and other needs at the hospital, for those with a physician’s referral. Call 309-268-5952 for more information.