Category Archives: Holiday Eating

Six Health Promoting Dietary Changes for the New Year

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by Carole Bartolotto, MA, RD

It’s a new year, and a great time to make some changes to your diet. Here are six dietary changes that are worth making.

  1. Red_chardEat more non-starchy veggies. Every diet that has been researched and linked with health (including the Mediterranean, DASH, and low fat vegan) has an abundance of these vegetables. Not only are they super low in calories, but they also offer a plethora of vitamins, minerals, and phytochemicals. Good examples are leafy greens, tomatoes, carrots, broccoli, Brussels sprouts, cauliflower, peppers, mushrooms, radishes, summer squash, and sugar snap peas.
  2. Plant a vegetable garden. Having your own garden can lower stress, improve your health, and offer organic vegetables at your fingers tips for a great price. Swiss chard is particularly easy to grow, even in a pot. Tomatoes are easy to grow as well. And you can’t beat the taste of a homegrown tomato!
  3. Eat less sugar. We all know we should eat less sugar but how much should we have? The American Heart Association recommends no more than 6 teaspoons of added sugar or 24 grams for women and about 9 teaspoons or 36 grams for men.
  4. red beans and rice 003 Large Web viewEat more meatless meals! Eating less meat is becoming more popular than ever. Even Bill Clinton went vegan. While avoiding meat entirely is not for everyone, eating more meatless meals is good for your health, your wallet, and the planet. A recent study in the Archives of Internal Medicine suggests a link between red meat, disease, and death. Each daily three-ounce portion was associated with a 12 percent increase risk of dying overall, a 16 percent increase risk of dying from a heart attack, and a 10 percent greater risk of dying from cancer. There was an even higher risk from eating processed meats, such as bacon and sausage. No matter how you slice it, eating less meat is good for you.
  5. Add fermented vegetables to your diet. Did you know that with each course of antibiotics you take, loads of healthy bacteria are destroyed? Adding fermented veggies, such as unpasteurized sauerkraut, to your diet is one great way to add back healthy bacteria, improve your immune system, and help your digestion.
  6. beerDrink less alcohol. The average American drinks almost 100 calories worth of alcohol each day. Over a year that is 10 pounds of weight most of us could do without. Not only does alcohol contain calories, but it also stimulates appetite and lowers inhibitions making it easier to overeat. That’s a lose/lose for most of us who would benefit from consuming fewer calories.

Now is a fantastic time to start some healthier habits. Please let me know what you are willing to change this year!

Copyright © 2013 Carole Bartolotto, MA, RD. All rights reserved.

How to Eat Less on Thanksgiving Day and a Book Giveaway!

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by Carole Bartolotto, MA, RD

 * Giveaway! See below for info on how to win a free copy of Michael Pollan’s Book, Food Rules.

For most Americans, Thanksgiving is the holiday we let loose and, let’s face it, binge. Turkey with gravy, mashed potatoes, stuffing, yams, green bean casserole, rolls with butter, and a big slice of pie can push you over your calorie cliff. Add to that sugary drinks and alcohol and you will probably consume over 2,000 calories for just one meal! Considering that 2,000 calories is more than most people need for the entire day, here are a few tips to help you eat less on turkey day.

  1. Don’t drink your calories! Sugary drinks cause you to gain more weight than other foods. That’s because they have a lot of calories but they don’t make you feel full. And they cause you to feel hungry in just a few hours. Instead, try sparking mineral water or unsweetened teas. My current favorites are Hint Fizz and Trader Joe’s Sparkling Mineral water—especially the berry flavor.
  2. Fill up on vegetables without a lot of butter or fat and salads with minimal salad dressing.
  3. Choose smaller amounts of your favorite side dishes.
  4. If you are going to someone’s house, bring along a salad or other veggie you like to make sure you have at least one healthy option to eat.
  5. Limit your alcohol intake to one drink. Not only does alcohol add calories, it also lowers your inhibitions making it harder to say “no” to that second piece of pie.
  6. Make sure to eat breakfast. If you are hungry and faced with all the yummy choices on Thanksgiving Day, it is harder to resist temptation.
  7. Go for a walk or do some other physical activity. While this will not burn off all the extra calories you consume, even trimming 200 calories can help.

Remember, the true meaning of Thanksgiving is to give thanks for all the good things we have in life. Sometimes it’s so easy to focus on the problems that we lose sight of the good. Are you thankful for something? Let us all know by posting a comment below.

Book giveaway!! (Deadline is midnight on December 2, 2012)

I have two copies of Michael Pollen’s Book, Food Rules. To win one, all you have to do is:                      

1. Subscribe to Healthy Eating Rocks and leave a comment below. Once you subscribe, you will get an email and you must click “confirm follow” in order to complete your subscription. 

2. Like my Facebook page at Carole Bartolotto, MA, RD 

Copyright © 2012 Carole Bartolotto, MA, RD. All rights reserved.