I like to use MultiCare’s READY, SET, GO phrase in tangent with a few of my own tips to encourage a healthy diet and weight with my patients. Make it a goal to try one or two tips this week!
1. Enjoy 5 or More Fruits and Vegetables
Grill those veggies!
Grill colorful vegetable kebabs packed with tomatoes, green and red peppers, mushrooms and onions
Get saucy with fruit
Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
“Sandwich” in fruits and vegetables
Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
Dip pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
2. Tame your Television
Keep recreational screen time to 2 hours or less and remember…
No TV during meal times
No TV during homework
No TV sets in bedrooms
3. Be Active Every Day to Feel Better
Walk your dog
Walk or bike the Pierce County walking and biking trails
Take the stairs
Play an active video game on rainy days
4. Decrease Sugar, Increase Water
Decrease soda and sugary drinks and increase more water and low-fat milk. Try flavoring a pitcher of water with orange, lime, lemon, or cucumber slices
Make a milkshake using low-fat milk, ice and favorite berries. And carry water in your car so it’s readily available.
5. Watch Your Serving Sizes
Consider your child’s fist to be about one serving size and aim for at least five servings of vegetables and fruits each day.