Ask a Dietitian

Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Part 2 of the 30 day Nutrition Challenge

January 7th, 2014
  1. Limit alcohol.  If you don’t drink this is an easy one.  If you do, it’s time to set some goals.  Look at what you normally drink and think of how much you should drink.  It might help to know that each beer or glass of wine adds 140-170 kcal.
  2. Ditch empty calories.  Get rid of sugar beverages.  These drinks have little or no nutritional value and add to your total calorie intake without making you feel full.  Drop the pop, vitamin waters, energy drinks and sugar juices.  Replace them with calorie free options such as water, sparkling water with lime, herbal tea or green tea.
  3. Move it.  If you don’t already, find time to exercise at least 4 times a week.  Consistency helps make it easier to stick with.  Look at your calendar and choose the days and times you can workout.  Make an appointment with yourself like you would with a dentist.
  4. Celebrate your successes.  Take today to congratulate yourself on all your accomplishments so far.  Look back at the things you have started to do regularly and be proud.  Remind yourself of some of the things you could do more of.  Stay positive and continue to move forward.
  5. Plan Dinners.  Write a list of the 5 dinners you will make this week.  Write down a grocery list, add your breakfast and lunch items and go shopping.  If you have a plan and you have the ingredients you are more inclined to cook dinner at home.
  6. Make plan-overs.  These are planned leftovers which can be packaged up right after dinner for your lunch the next day.  Voila!  2 in 1 meals.  I love the convenience.
  7. Limit restaurants.  The truth is that you will likely eat double the calories at a restaurant meal than you would at home.  Not to mention the sodium.  Try to limit restaurants meals to once or twice a week.  Think of all the money you’ll save!
  8. Drink more water.  Keep a water bottle with you all day long.  Keep water on your desk or beside your chair in the living room.  Drink water with your meals and have some with your workouts.  When you are 2% dehydrated you are only working at 90% of your capacity.