Advertisement 1. Choose whole-wheat pasta or brown rice the next time you are at the grocery store. Buy a small box and try it in your next recipe, or use half whole-wheat pasta and half regular pasta. I have found the whole-wheat pasta to be very good in spaghetti or lasagna meals. Brown rice works great in a casserole or stir-fry.
2. Have a fruit or vegetable with every meal or as a snack. Remember, most people do not eat enough fruits and vegetables; increasing intake will give your body extra nutrients, antioxidants and fiber for good health. Fruits and vegetables are naturally low in salt (except canned vegetables, which are higher in salt.) Try dried fruits such as cranberries, cherries or raisins in your cereal in the morning. Have a small apple or banana with lunch, or pack baby carrots or other raw vegetables. Even canned fruits can be great.
3. Boost your omega-3 fatty acids and other heart-healthy fats while reducing unhealthy fats, such as saturated and trans (hydrogenated) fats. Omega-3 fatty acids may be helpful in reducing inflammation in the body. Many diseases are thought to be associated with increased inflammation, such as heart disease, arthritis and inflammatory bowel disease. To increase these good fats, try to eat two fish meals per week. Salmon is especially high in omega-3 fatty acids, but tuna, herring sardines and mackerel also are good choices. Good plant sources include flaxseed, walnuts, canola oil, soy products, soy oil and some eggs.
4. Be “mindful” of what you eat. Slow down when you eat. It really does take about 20 minutes to get the message from your stomach to your brain that you are full. If you eat too fast, there is a bigger chance you will eat too much. Focus on the meal, turn off the television set, enjoy each bite of food, eat slower and enjoy the flavor, texture and smell. If you usually overeat and feel overstuffed after eating, start with a smaller plate.
5. Don’t skip meals. We often hear this, but it is key to healthier eating. Eating three to four regular, smaller meals every four hours or so is a great way to boost your metabolism and energy level, as does exercising on a daily basis. Eating regular meals also prevents you from over-eating at other meals or feeling “out of control.”
Apple Curry Turkey Pita
2 tablespoons olive oil
1 cup sliced onion
2 tablespoons lemon juice
1/2 pound cooked turkey, cut into chunks
1 tablespoon curry powder, or to taste
1 medium apple, cored and thinly sliced
3 pita bread rounds (whole wheat)
1/2 cup plain yogurt
Heat oil in a skillet over medium-high heat. Stir in onion and lemon juice. Cook until onion is tender. Mix in turkey, season with curry powder and continue cooking until heated through. Remove from heat. Stir in apple. Stuff pitas with the mixture. Drizzle with yogurt to serve.
Nutritional information per serving (1/2 pita round): 215 calories, 5 grams fat, 25 grams carbohydrate, 195 milligrams sodium.
Angela Kohlwey is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.
