Healthy Eating Tips from Meadowlands Dietary Department
At the Meadowlands Hospital Medical Center we cannot stress enough the importance of smart and healthy eating in your everyday lifestyle. The Meadowlands Hospital’s Dietary Department has created healthy tips and recipes that everyone can enjoy.
Worried your blood sugar is spiking too high?
Making your body digest and absorb your food without sending your blood sugar sky high! read more ›
Try pairing your carbohydrate-rich snacks with protein, such as an apple with peanut butter. Try cooking your pasta al-dente and opt for a baked potato instead of mashed potato. Fiber-filled foods, such as vegetables, are a great addition to your meals.Here are some on-the-go snack ideas:
Trying to lose weight or simply want to have healthier eating habits?
Try following these basic strategies! read more ›
- Always Drink Water! Water contains no calories and will leave you feeling more energized than a sugary drink such as soda, iced tea, or lemonade. To stay adequately hydrated, drink at least 8 glasses of water a day. (8 glasses of water = 4 standard sized water bottles)
- Less Juice, More Fruit! If you enjoy orange or apple with your breakfast, replace juice with the actual piece of fruit. This adds some fiber to your diet and leaves you feeling fuller until your next meal.
- Curb Your Cravings! Picking on snack foods throughout the day is a very common habit. Try to pick an activity or strategy to avoid giving in to hunger cravings. Anything works – for example, drink a small glass of water, chew gum, or even try doing 25 jumping jacks every time you crave a snack between meals.
- Eat Lean Proteins! Foods high in protein often leave people feeling fuller and more satisfied after a meal. The problem is that high protein foods often are high in fat – such as steak, hamburgers, breaded meats, etc. Choose lean options such as chicken breast, fish, Greek yogurt, and egg whites to fill up on protein without having all the extra fat and calories! Protein is also necessary to help build and repair muscle if you are exercising regularly.
- Read the Label! Learning to read a food label is the most useful tool in maintaining healthy eating habits. Foods can be deceptive – for example, when someone pours a bowl of cereal, they may be eating 3-4 servings of cereal rather than 1-2. Label reading will help a person build skills such as understanding portion sizes and readily identifying foods, which may be high in undesirable nutrients such as sodium, sugar, and fat.
Have you noticed a change in your or your family’s weight lately?
Learn these simple cooking tips! read more ›
It is amazing how much time we spend on line in a fast food restaurant or a drive through because we are too tired and have no time to cook a nutritious meal. The sudden increase in weight can be something that you could or could not have controlled but the positive thing is that the majority of the time, it can be reversed. Learning to prepare healthy and nutritional meals could be the answer for many of your weight issues.
Cooking meals at home can be a hard thing at times and you can be easily discouraged from it. Cooking at home is the best way to make a healthy and smart meal for you and your family. It is not only more economical, but could be another great way for you and your family to spend time together. Learn these simple cooking tips!
- Can you boil an egg? Cooking will allow you to become more independent and can give you an opportunity to be creative with your meals. Cooking at home will also provide your children with steps to a healthy future. Spending time with your children in the kitchen and asking for help in preparing the food will provide them with learning opportunities.
- Cooking can be simple. Many people think cooking is hard and they will never be able to master it. However, cooking does not mean that you have to be an expert in the field. It should just be something that you enjoy to do. Learning some cooking basics and tips could change your health and improve your life!
- Savings. Over time money spent going out to restaurants will add up. Supermarkets have more variety and you definitely can spend less than eating out. Using coupons and purchasing staple items in bulk can also save you money.
- Shed the Pounds. Since you will be able to control the ingredients that are going into your food you can now select healthier choices. You can now check the quality and freshness of your food instead of wondering what's in it. Cooking with fresh ingredients, less salt and fat will assist in achieving any weight loss goals.
- It is relaxing and a great stress reliever. Are you stressed out and nervous all the time? Cooking has shown to be a great tension releaser and assist you to unwind after a busy day. The sounds, smells and textures will help your five senses open up and provide you with a much-needed release from your busy day.
Chicken and Broccoli Rice
• 3 cups small broccoli florets
• 1 (8.8-ounce) pouch of instant brown rice
• 2 tablespoons olive oil
• 8 ounces skinless, boneless chicken breasts, cut into small squares
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/2 cup chopped green onions
• 3 ounces light or low fat cheese mix
• Steam broccoli 5–7 minutes or until crisp and tender
• Heat rice according to directions on box
• Heat oil in a large nonstick skillet over medium-high heat. Add chicken; sprinkle with salt and pepper. Cook for 5 minutes or until browned, stirring occasionally. Add onions and low fat cheese, ingredients will melt. Stir in the rice and broccoli. Cook for 1 minute on a low heat stirring constantly. Serve immediately. Enjoy!
Struggling to lose weight and decrease calories?
Lose Weight the Right Way! read more ›
Avoid Fad Diets
Fad Diets often have a person follow a specific restriction or guideline in order to lose weight. Most commonly, these diets have people eating not enough food and lead to rapid weight loss! However, this weight is primarily water weight especially if the diet is “low carb.” Once habits go back to normal, the weight comes back as well!
Calories In, Calories Out
The key to weight loss is to burn more calories than you take in each day. To burn more calories, try to exercise regularly and avoid sitting for long periods of time. To take fewer calories in, eat plenty of low-calorie healthy food options such as lean meats and vegetables! Food labels and Diet Tracking Programs/Apps such as MyFitnessPal are very useful to lose weight following a practical calorie counting method.
Slow and Steady Wins the Race
Don’t try to reach your goal weight in a week – set realistic, healthy goals. It is safe to lose up to 2 pounds a week at a maximum! 1 per week is a more realistic goal. To lose 1 pound per week, a person should consume 500 calories under their caloric maintenance level each day. By losing weight slowly, it is more likely to stay off and help someone build healthy eating and lifestyle habits along the way.
At Meadowlands Hospital Medical Center we recommend that that you always consult your physician before beginning a new routine. Please feel free to visit Meadowlands Hospital Medical Center or call us at 201-392-3100 for any health related concerns or questions.