Nutrition on a Budget - 5 Tips to reduce your grocery bill and your waistline

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

The most common complaint I hear is: "It is too expensive to eat healthy!" This is often validated when we look at popular fast food restaurants and see that they offer less than healthy food and drink items for only $1.00 each while their entrée salads typically cost about $4.00.

One of the most important messages I want my patients to take away is that they can eat healthy on a budget. Here are some ways to reduce your grocery bill and waistline!

• Plan meals in advance. Making a list will help you to avoid impulse buys. It will also help to ensure you are only buying what you need. Oftentimes, perishables will go bad before we have the chance to use them.
• Look at the sale flyers for a good deal, but make sure to only use the coupons for items you would normally buy. Many times consumers purchase an item just because it was on sale, not necessarily because they needed it. Compare the prices of popular brands versus store and generic brands. There may not be much difference in quality, but there is a large difference in price. Items to buy generic: flour, milk, sugar, salt, cereals, and canned foods.
• Never shop when you are hungry. This will only tempt you to buy more food. Stay clear of “empty calories” found in candy, chips, and soda. These items have very low nutritive value so skipping them will not only save you money, but will also positively impact your health.
• Choose wisely between convenience foods or making foods from scratch. You have to decide what is more important to you; convenience or price?
• Inexpensive health foods are located at all grocery stores. For example, beans are a great protein source and are much cheaper than meat.

So…..Is it true that healthy foods are more expensive? Let’s look. A gallon of skim milk costs less than a 12 pack of soda. Frozen vegetables are still nutritious with a much lower price tag. A large bag of chips is the same price as a large bag of peeled and washed carrots. Meats and poultry are often on sale and cost less than buying a frozen entrée. Trust me...it is possible to shop healthy on a budget!

Source: RD411.com

4 Easy Ways to Lighten Up Your Holiday Recipes

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

We all have our favorite holiday foods. This year, with a few substitutions, we can still enjoy our favorite treats without the post-holiday guilt.

Go half! - Replacing half of an ingredient will decrease calories and fat without sacrificing taste. For example, you can replace half the whole milk or cream with nonfat milk. You can also use low fat cheese in the same way. Use half oil/half low sodium broth for stir fries or replace half the butter in baked goods with fruit puree.

Spice it up! - Adding fat is not the only way to add flavor. Use your herbs and spices to add flavor without all the calories. Add basil to tomatoes and pasta; use rosemary on poultry, meats, roasted potatoes and stuffing; and use dill with rice, fish, eggs, cucumbers, green beans and potatoes.

Cook it Right - Always choose to grill, broil, bake or roast instead of deep frying. Cooking sprays are also low calorie and can be substituted instead of butter and oil.

Bake Better - Use whole wheat flour and oats in cookies, muffins or bread recipes. To avoid changing your product too much, use the “half” method mentioned above. For example, replace ½ of the white flour with whole wheat flour. The fiber will help you feel fuller longer.

A few changes here and there will make a big difference. Look at how these holiday favorites size up:

• Pecan Pie (1/8 pie) (470 calories) vs. Pumpkin Pie w/ 2 tbsp whipped topping (260 calories)
• Roasted extra-lean ham (150 calories) vs. Turkey wing with skin (185 calories)
• Egg Nog (350 calories) vs. Apple Cider (125 calories)
• Dinner Roll (170 calories) vs. Green Bean Casserole (1/2 cup) 80 calories
• Dinner A. Roasted turkey back without skin (3 oz), Homemade mashed potatoes (1/2 cup), 1 slice pumpkin pie topped with whipped topping (2 Tbsp), Thin homemade gravy (1/4 cup), Green bean casserole. Total: 536 calories, 27 grams fat vs. Dinner B: Roasted ham with fat trimmed (3 oz), Homemade mashed sweet potatoes (1/2 cup), 1 slice reduced-calorie pumpkin pie with reduced fat ice cream (1/2 cup), Cranberry sauce (1/4 cup), Dinner roll. Total: 945 calories, 26.5 grams fat.

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Sources: ARAMARK. Calorie Information obtained from SparkPeople.com

7 Tips to Get Kids to Eat Healthier

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

With school almost back in session, it is important for us to focus on nutrition for our children. From picky eaters to food allergies, there are numerous obstacles that get in the way of healthy eating. Here are some tips to help you avoid common mistakes and teach your kids healthy eating habits.

• Be patient. Young children are not always willing to try new foods. Keep introducing the new food as it may take several offerings before the child wants to eat it.
• Be a good role model. Eat with your child and let them help in preparation. If they help with the meal, they are more likely to want to eat it. Some activities your children can participate in are: wiping and setting the table, scoop or mash potatoes, peel fruits, help measure dry ingredients, and folding napkins.
• Do not force your child to eat or offer food as bribes or rewards. When foods are used to reward kids, they may start using food to cope with stress or other emotions. Offer praise and attention instead of food treats.
• Keep mealtime positive. Family meal time is a good time to teach appropriate dining behaviors that kids can use at restaurants like passing items, not talking with your mouth full and staying seated. You can remind them not to break rules, but keep tension down and save discipline for another time.
• Focus on each other and not the food. Let children take responsibility in plating their food. Allow children to eat until they are full. Try not to force the “one last bite” or clean plate method.
• Have family meals. Studies show that children who eat away from the table are less likely to choose nutritious foods and are more likely to do poorly in school.
• Don’t forget to plan snacks. Snacks are an important part of a child’s diet. Plan for your child to have two snacks a day. Make them healthful by including two food groups. An example would be low fat milk and chunks of banana.

There are also various school nutrition programs that are available. For more information, check out a great resource at http://www.fns.usda.gov/cnd/

Family Meals Might Help Kids Keep a Healthy Weight

From Reuters Health News...

Family meals might help kids keep a healthy weight

By Frederik Joelving

NEW YORK (Reuters Health) - Kids who sit down to eat with their families are less likely to be overweight and eat unhealthy foods, according to U.S. researchers who call for more shared meals.

In the first report to combine all existing studies on the issue, they found kids who eat with their parents at least three times a week had 12 percent lower odds of being overweight.

Read the complete article. +