I am pleased to be one of the Mount Sinai Health System registered dietitians who will support you in achieving your personal nutrition and exercise/activity goals during or after Reach Your Peak. Having a nourishing eating plan and walking 10,000 steps per day are great ways start to jumpstart your wellness.
As a member of the Reach Your Peak wellness challenge, I encourage you to schedule a free, personal nutrition visit with me or another one of our registered dietitians. Our nutritionists are experienced in guiding, educating, and supporting employees who are interested in taking the first step in a lifestyle change.
This is a service for all faculty and staff.
Please email firstname.lastname@example.org to schedule an appointment today.
Drink Wisely: Hydration is imperative to good health. Reaching for high calorie drinks like juice or soda can increase blood sugar and weight, and do not provide good hydration. A 12-ounce serving of juice or soda has greater than140 calories and 1 serving every day adds up to almost 1,000 extra calories per week. We recommend water as the best choice to stay well hydrated. You may want to try: sparkling water, unsweetened tea, or water with mint or a squeeze of lemon or lime. Also, consider carrying around a reusable water bottle.
Add protein to your diet for maintaining muscle and building bones. We recommend choosing lean sources which include chicken (white meat, skin removed), fish, pork (tenderloin), or beef (sirloin). You can also find protein in eggs, beans, tofu, nuts, low fat and fat free milk, yogurt, and cheese. Beans are a great source of protein and fiber – a half cup of cooked chickpeas has about 20 grams of protein. Beans also supply potassium, magnesium, and iron. Add more beans to your diet by slipping chickpeas into salads, choosing a lentil soup, or adding mashed beans into a quesadilla.
Healthy fats are beneficial for your health. While various fats have different effects on health, some fats offer health-protective benefits. Monounsaturated fats improve blood cholesterol levels, which can decrease your risk of heart disease. Nuts, olive oil and avocados are foods rich in monounsaturated fats. Avocados are also packed with vitamins E, C and B6, potassium, and fiber. Try adding avocado to salad, soup, eggs, smoothies, and sandwiches.
Use ‘the plate method’ to help determine your meal portions. This method is a valuable visual tool that can assist you with creating a balanced meal. Start with a 9-inch plate and fill half of the plate with twoservings of non-starchy vegetables (mixed greens, broccoli, spinach, and/or tomatoes). Then, fill one quarter of the plate with lean meat (three ounces cooked) or other high-protein foods and the remaining quarter of the plate with a starchy vegetable (sweet potatoes, squash, carrots or yams) or whole grain.
Eat seasonally. For better taste and nutritional value, whenever possible, choose local produce that you can eat close to the place and the time it is harvested.
Reduce sugar intake. Scan labels for added sweeteners, such as: cane sugar, evaporated cane juice, agave, corn syrup, high-fructose corn syrup, honey, and raw sugar. Try using fruits and vegetables (bananas, sweet potatoes, and apples) that are naturally sweet when baking or cooking. Try adding a mashed banana to your oatmeal in the morning for sweetness.
Snack on nourishing food combinations. For example, when having a snack of carrots, combine with hummus. Adding the hummus makes a great source of protein and fiber and increases the feeling of satiety and national value. You may also want to try a sliced apple with touch of peanut butter.
Avoid skipping meals. One of the best ways to avoid skipping meals is to have a meal plan. This plan may include bringing your own meals/snacks from home or knowing what you are going to eat for the day. Cooking extra from the night before so lunch is ready the next day is helpful. Have healthy snacks on hand, such as nuts. Create a schedule and make the time for your meals/snacks.
Spend a few minutes to cut and bag vegetables such as red, green, or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas, or whole radishes. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner.
Discover healthy and delicious recipes to start eating well, now and learn more about nutrition: