You At Your Best

By KarEn riCE you aT your BEsT A New Year's vow to lose weight is at the top of most resolution lists. But instead of feeling like you have to stop eating all your favorite foods, think about how you can "tweak" your current habits to eat healthier. Eat smaller portions and fuel your body regularly if you want to be healthy, says Deborah Pitts, a registered dietitian who teaches nutrition classes at NWACC and the Walton Life Fitness Center. The key is a balanced diet. Portion control is a major component of a healthy diet. The fact is that when it comes to maintaining a healthy weight, how much food a person eats is just as important as what he or she eats. And no skipping meals, Pitts says. Skipping a meal sends all the wrong signals to our bodies. Pitts helps her clients develop strategies to make food more "user friendly." She teaches what she calls "Component Cooking," a simple approach to cooking that starts with stocking your pantry with foods that are easy to assemble. Simplifying cooking and shopping and developing a healthier eating style, she says, is "more beneficial than trying to stick to a limited diet." Here are some more tips for tweaking your diet to align with a healthier eating plan. Get your gut healthy Pitts says a healthy gut is important to getting the most of the nutrients that we do eat, and keep things "moving." "Fiber- rich foods such as whole grains, fresh fruits and vegetables and dairy contribute to healthy gut bacteria and bowel regularity," she points out. "Routinely consuming foods high in fat and sugar, and low in fiber can kill certain types of gut bacteria and contribute to constipation." Fermented foods are also key to a healthy gut. More research is showing a connection between digestive tract (gut) health, overall health and even boosted immunity. Naturally fermented foods may help strengthen the gut microbiome by supplying it with healthy probiotics. Some pickles, Korean kimchi, sauerkraut, and other foods can be beneficial. Consumers should look for product labels that say "naturally fermented," which use live organisms for the fermenting process. Prepare dishes with nutrition in mind Beloved dishes and comfort foods share some common elements, notably their flavor and ability to satisfy cravings. However, those creamy mac-and-cheese recipes or buffalo wings also may be high in saturated fats and calories, and lacking in nutrition. But rest assured that being fit and healthy doesn't mean having to give up on your favorite comfort foods. Just about any recipe can get a healthy makeover. Consider these cooking tips that can make popular dishes a little more nutritious. Use an air fryer Frying makes everything from chicken to fries to sliced vegetables more delectable. But with that crispy coating and juicy interior comes the addition of fat and calories from the oil. A small baking potato, for instance, contains 93 calories and 0 grams of fat. The same amount of French fries contains 319 calories and 17 grams of fat when fried. Air fryers can simulate the benefits of deep frying without the negative side effects. An air fryer uses heat and air (convection) to mimic the results of deep frying with little-to-no oil. Ditch the cream Thick and tasty dishes like fettuccine alfredo involve the use of cream. Using low-fat milk that's thickened with flour or cornstarch instead of cream can make such dishes a little healthier. Thickened low-fat milk trims more than 680 calories and 53 grams of saturated fat per cup off of recipes that call for heavy cream. Swap mayonnaise or sour cream for Greek yogurt Potato salads and cole slaws are prized for their creamy and tangy flavors. These sides can be made more nutritious by replacing mayonnaise with a thick Greek yogurt as the base of the dressings. Greek yogurt adds live and active cultures that can improve gut health, and the yogurt also will cut down on the calories and fat in the recipe. Greek yogurt also can be used in onion or vegetable dips for snack platters. Cook with the right pan Cast-iron, nonstick or enamel-coated pans and skillets require less oil or butter while cooking to prevent foods from sticking. That translates into roughly 120 fewer calories per tablespoon of oil. Taste before seasoning Replace salt with other herbs and spices that can add flavor without extra sodium. In addition, always taste the recipe before adding more salt, as it very well may be fine without it. Tweaking recipes, controlling portions and adding fiber and fermented foods can make it possible to enjoy your favorite dishes while eating healthier and achieving your weight-loss goals. Weight-loss resolution? Think portions, fiber and recipe tweaking your eating habits Tweak 6 | you aT your BEsT | youaTyourBEsT.nwaonlinE.Com January - Goals for Great Health | sunday, dECEmBEr 26, 2021

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