Happy New Year from the Ironwood Dietitians. We hope 2018 brings health and happiness. A new year is also a time of renewal. A New Year’s resolution does not necessarily mean one has to make major lifestyle changes. Even a small improvement in your diet can help you get off to a healthy start.
New Year’s Challenges from the Ironwood Dietitians
Increase your fruit and vegetable intake. Even one extra fruit or vegetable per day is great.
Purchase lean, fresh meats. 93/7 ground beef, and lean chicken breasts are far better for you than processed lunch meats and frozen meals. Red meat in moderation is not harmful as long as you choose the leanest meat possible.
Increase fiber in your diet as tolerated. Whole grain bread, Triscuits, nuts, berries, bran, fruits, and vegetables. Speak with your provider before making any dietary changes especially if your blood counts are low and are on active chemotherapy.
Monitor the sodium in your diet and limit to 3000-4,000 mg of sodium per day. This helps control your blood pressure, reduces breathing difficulties and will help reduce water retention in your feet and hands. If you try sodium substitutes like Mrs. Dash, you may put away your salt shaker for good.
Use low-fat or fat-free dairy products.
Increase activity as tolerated. Walking and other forms of physically activity help your body, heart, and lungs.
Click on the links below.
Quiz: How Healthy is Your Diet?
Healthy Recipes from American Institute of Cancer Research
Choose My Plate
The American Institute for Cancer Research
If you have any questions regarding your diet please contact an Ironwood dietitian.
Kindra Peterson, RD
West Valley Locations
Tricia Young, RD
East Valley Locations
Remember even one small change is beneficial.
Make 2018 your healthiest year yet!
This time of the year makes us think about spending time with our family and friends. This includes the stresses of trying to manage your diet, while still taking part in holiday parties and activities. Here are some of my favorite tips to make your holiday a healthy success!
- Follow a healthy eating plan at parties, gatherings, and other special occasions. Look for high protein snacks and appetizers instead of high fat and high carbohydrate options.
- Communicate with your family regarding any diet restrictions or goals you may have. Work together to incorporate new, healthy, family traditions such as an active holiday activity, family game or even a healthy recipe cooking competition.
- Simple food Exchanges can taste great and keep your diet plan on track.
- Do your family and friend love cheesy dips and casseroles? Try using plain nonfat Greek yogurt in your recipes in place of sour cream and/or mayonnaise.
- Increase the vegetable in your recipes by adding a variety of colored fruits and vegetables to increase the cancer fighting benefit. Try orange and red peppers, white onions, blackberries, blueberries, and/or purple grapes.
- Most people enjoy stuffing at Thanksgiving and Christmas. How about adding some extra vegetables and fiber to your stuffing, such as carrots, onions, mushrooms, peppers, and your favorite variety of nuts.
- Try to focus on white meat of turkey as it is lower in fat content. Also, avoid eating the turkey skin as it is very high in saturated fat.
- Choose whole grain dinner rolls instead of white rolls. Go light on the butter, or use trans fat-free margarine.
- When you make a fruit pie reduce the sugar by 25% or 50%. No one will notice the difference, and the fruit will add enough flavor without the added sugar.
- Bring your own dish to the party. Even if you’re not hosting! Veggies are often missing at parties. Bring some healthy foods, such as a salad, extra fruit or beans.
- Have a small meal before you attend a party. If you go to a party hungry, you are more likely to head for the high fat appetizers and sweets. Eat a high protein snack before attending a party, that way you will not fill up on appetizers and enjoy the entrée.
- Reduce the amount of carbohydrates at your holiday parties. If you look forward to a dessert after a meal or a coffee with flavoring, try to reduce your portions of potatoes, stuffing or rolls during the entrée. Enjoy a smaller portion of your starches during the meal before indulging on dessert. Desserts with nuts or that contain fiber such as oatmeal and fresh fruit are always better options than those without.
- Go light on the drinks. The holidays are a celebration! Try sparkling water mixed with lemons, limes or a variety of fruits instead of alcohol products or soda pop.
- Stay active. Keep moving during the holidays. Take a walk with family or friends after dinner, play with the little ones, and/or chat with friends away from the snack table. Make your holidays about the people you are with and your loved ones.
Written by: Tricia Young, RD
Registered Dietitian for Ironwood Cancer & Research Centers
To learn more about Tricia and Ironwood Cancer & Research Center’s Dietary Counseling Department visit http://ironwoodcrc.com/patient-resources/dietary-counseling/
The holiday season is here! This time of the year makes many of us think about festive gatherings and spending time with loved ones. It is important to remember how to manage your diet while you take part in the holiday fun. These 8 tips can help:
Follow your healthy eating plan at parties, gatherings, and other special occasions. .
Set some goals and communicate with your family regarding any diet restrictions or goals you may have. Maybe you can work together to start new, healthy family traditions , a holiday walk, a family game , or a healthy recipe and cooking contest.
Simple food swaps can taste great and help you stay healthy.
Does your family love creamy dips and cheesy casseroles? Try using plain nonfat Greek yogurt in your recipes, or cut the cheese and butter in your recipe by half. Include non-starch vegetable in your recipes.
Everyone loves stuffing at Thanksgiving. How about adding some extra vegetables to your stuffing, such as carrots, onions, mushrooms, and celery? If you remove the skin from chicken or turkey, you will lower the amount of saturated fat and calories.
Choose whole grain dinner rolls instead of white rolls. Go light on the butter, or use trans fat-free margarine.
When you make a fruit pie, sweet potato casserole, or apple crisp, add less sugar than the recipe asks for. The fruit in these dishes makes them sweet and flavorful without all that sugar.
Bring your own dish to the party, even if you’re not hosting! Veggies are often missing at parties, so bring some healthy foods, such as a salad with fall apples in it or a side dish with brussels sprouts.
Don’t go to the party hungry. You might think it’s a good idea to not eat before a party so you can enjoy more foods at the event. If you go out with an empty stomach, you might be so hungry that you will eat more food later, including foods that are not good for you. Have a small, healthy meal before the party, such as a small turkey sandwich on whole grain bread and a small side of fruit.
Plan ahead if you think you will eat sweets. People often celebrate holidays with fun desserts such as cookies and cakes, so if you think you will have a dessert at the party, make a plan first. Maybe you can have a smaller portion of your starches during the meal before dessert. If your favorite food is mashed potatoes or stuffing, skip the roll on the side. It’s all about balance. Make it work for you!
Go light on the drinks. The holidays are a celebration. Try sparkling water mixed with Lemons, limes or a variety of fruits instead of alcohol products or soda pop.
Stay active. While you may move around to gather presents and other items for the holiday, stay active during the festivities too! Take a walk with family or friends after dinner, play with the kids, chat with friends away from the food table. Move around to meet different people at the party! Make your holidays about the people you are with and loved ones.