3 minute read
Meet our Registered Dietician: Melissa Artica
Many may think a dietitian teaches people how to diet, but it is helping patients unlearn dieting and harmful food rules. Melissa helps patients prevent and manage chronic conditions by adopting sustainable lifestyle changes. These lifestyle changes require consistency and patience but have lasting benefits. Health should not be temporary and with Melissa’s guidance, patients can meet their health goals and learn habits that benefit the entire family.
Health tip 1: Snack mindfully, not mindlessly
Don‘t eat your snack directly from the bag or container while you scroll through Tik Tok. Instead, pour a serving into a small bowl and enjoy your snack while not watching screens. You will be more satisfied and aware of what you’re eating.
Health tip 2: Balanced meal
Carbohydrates are essential for a healthy diet. Choose carbohydrates high in fiber, such as vegetables, beans, lentils and whole grains, and pair with protein rich foods, such as low-fat Greek yogurt, nuts, eggs, cottage cheese. Try low-fat Greek yogurt with carrots and apples for a quick snack.
Health tip 3: Hidden sugars
Read nutrition labels and check for added sugars of foods or drinks you commonly consume. Limit added sugars to less than 25 grams per day. You might be surprised that most of the added sugars are coming from drinks! Even a tall specialty drink at your favorite coffee shop can have up to 32 grams of added sugar.
Refreshing recipes to beat the heat
MANGO CUCUMBER SALAD
Ingredients
2 limes, juiced, and zest from 1 lime
1 tablespoon honey
¼ cup olive oil
2 mangos, peeled and chopped
1 medium jicama, peeled and chopped
1 cucumber, seeded and chopped
1 red bell pepper, chopped
¼ cup cilantro, chopped chili powder to taste salt to taste
Directions
Place all ingredients in a large mixing bowl or large zipper bag. Stir or shake ingredients together. Add salt or chili powder to taste. Enjoy!
GRAPE SURPRISE
Ingredients
Bag of grapes (red or green)
2 cups of low-fat plain Greek yogurt
Toppings of your choice such as shredded coconut, chopped nuts, pumpkin seeds, chia seeds
Directions
Freeze grapes for 1–2 hours. Remove frozen grapes and using a fork or skewer, dip in low-fat plain Greek yogurt. Dip grapes in toppings of your choice. Place grapes dipped in yogurt on a plate with wax paper and put in the freezer again for another 30 minutes. Remove and enjoy!
