Do One Thing: Eat breakfast every day

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

Do One Thing: Drink more water

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

Cutting calories through small changes

This page from the American Dietetic Association's website, at www.eatright.org, lists some nice easy tips for cutting calories by making small changes that are easier to stick with over time, as opposed to making a huge lifestyle overhaul all at once. Some of the tips include: lighten your coffee by choosing non-fat milk and sugar-free syrup; choose the smaller plates and bowls to help you eat less; and replace high-calorie beverages with water as often as possible.

American Dietetic Association - "Ways to Shave Calories"

This page from the American Dietetic Association's website, at www.eatright.org, lists some nice easy tips for cutting calories by making small changes that are easier to stick with over time, as opposed to making a huge lifestyle overhaul all at once. Some of the tips include: lighten your coffee by choosing non-fat milk and sugar-free syrup; choose the smaller plates and bowls to help you eat less; and replace high-calorie beverages with water as often as possible.

American Dietetic Association - "Ways to Shave Calories"

How to Read a Nutrition Facts Panel

A couple days ago I wrote about the US Department of Agriculture’s Nutrient Database (see March 14 post). That post started with the line “Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel…” So back to that Nutrition Facts panel; that black and white box on the back of packaged foods filled with, often confusing, nutrition information for that particular food product. Most people have no idea what to do with the Nutrition Facts panel, so I want to introduce to you another resource. The American Dietetic Association’s Website, www.eatright.org, has a resource section “For the Public” which includes some nice information on how to read a Nutrition Facts panel, including not only the basics of reading a Nutrition Facts panel, but also information about health claims on foods and reading the Nutrition Facts panel for children under two (at the ADA's Nutrition Facts page, click the link for the topic of your choosing). The information is short, sweet and easy to understand, so take a read and test it out on the next box, bag or jar you pull from the supermarket shelf.

A couple days ago I wrote about the US Department of Agriculture’s Nutrient Database (see March 14 post). That post started with the line “Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel…” So back to that Nutrition Facts panel; that black and white box on the back of packaged foods filled with, often confusing, nutrition information for that particular food product. Most people have no idea what to do with the Nutrition Facts panel, so I want to introduce to you another resource. The American Dietetic Association’s Website, www.eatright.org, has a resource section “For the Public” which includes some nice information on how to read a Nutrition Facts panel, including not only the basics of reading a Nutrition Facts panel, but also information about health claims on foods and reading the Nutrition Facts panel for children under two (at the ADA's Nutrition Facts page, click the link for the topic of your choosing). The information is short, sweet and easy to understand, so take a read and test it out on the next box, bag or jar you pull from the supermarket shelf.