SEPTEMBER 21, 2018
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AUGUSTAMEDICALEXAMiNER
DON’T LICK THE BEATERS Useful food facts from dietetic interns with the Augusta University MS-Dietetic Internship Program
TIPS FOR A HEALTHY FALL by Allie Teilhaber, MS, Dietetic Intern A rack of ribs. A juicy burger and chicken wings. A slice of peach pie with a scoop of vanilla ice cream. “It’s okay, swimsuit season is over, so calories don’t count!” Yes, it can be tempting to indulge in delectable high calorie foods and beverages. In the South, some people hibernate near an air conditioner during the summer and resume picnics and parties in cooler fall weather. Social eating can often make it difficult to stay on track with healthy eating patterns. While it is acceptable to have a treat here and there, certain situations may lead to poor choices regarding low nutrient dense and high caloric food items. Here are some tips to help you stay on track. First, eating healthy throughout the day and bringing healthy snacks to a party, picnic or potluck can help offset the urge to overindulge or to make poor food choices. Looking around the table to see the options that are available before picking up a plate can help in making wise decisions too. There is no need to stress out if healthy food options at a picnic or party are limited. If you especially like a certain dish, ask for a to-go box. Eat a little today and a little tomorrow. Or ask for the
recipe so you can make it at home with modifications such as less sugar, fat and salt. Sometimes we lose the eat-light-battle. When this happens put it in the past and move on to making better choices in the future. Physical activity is a very important component of a healthy lifestyle. If you’re not a fan of being drenched in sweat, cooler fall weather is a great time to resume your physical activity schedule. If you don’t have a schedule, develop one. Your activities may include swimming, bicycling, or taking brisk walks around the neighborhood. Exercise helps to reduce the bloated, lethargic, or uncomfortable feeling after a large meal. Family and friends frequently grill during fall and football season. To ensure that food prepared is both enjoyable and safe to consume, food safety guidelines must be followed. Start off by making sure your grill is cleaned and free of char that forms when cooking meat at very high temperatures. It’s a toxic compound known to increase cancer risk. Lining the grill with foil and cooking meat at lower temperatures for a longer period of time will decrease the formation of toxic
compounds. Don’t forget to poke holes in the foil used to line the grill. Practicing safe grilling by avoiding cross-contamination is vital to a healthy and safe meal. Have raw meat, poultry, and seafood stored separate from vegetables. Use a thermometer to check storage and cooking temperature. Poultry should have an internal temperature of 165°F; ground meat should be 155°F, and seafood is safe for consumption at 145°F. Healthy and colorful meals to bring to autumn gatherings: • Watermelon Pizza: watermelon, low-fat plain yogurt, blackberries, strawberries, mint, and honey • American Flag Skewers: blueberries, raspberries, and banana • Fruit Skewers: blueberries and a heart shaped watermelon cut-out • Red, White and Blue Popsicles: raspberry, Greek yogurt and blueberries • Watermelon Feta Blueberry Salad Remember, balance and moderation are important to achieve a happy and healthy fall season. For more information on a healthy diet, contact a Registered Dietitian Nutritionist. They are experts specifically in the science and application of nutrition and food. + References • Cristi-Montero, C., Munizaga, C., Tejos, C., et al. (2016). Variations of body composition, physical activity and caloric intake in schoolchildren during national holidays. Eating and Weight Disorders, 21 (2), 251-255. https://doi.org/10.1007/s40519-015-0229-5 • DuVal, L. (2017). Tips to avoid overeating during the holidays. Retrieved from https:// www.uchealth.org/today/2017/12/06/overea tingduringholidays/ • Skerrett, P.J. (2016). 5 tips for healthy grilling. Harvard Health Publishing: Harvard Medical School. Retrieved from https:// www.health.harvard.edu/blog/5-tips-forhealthy-grilling-201305276318 • Thorpe, M. (2003). Prevention of foodborne illness and the role of the dietitian. Journal of the American Dietetic association, 103(1), 20-22.
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