Rebecca Bitzer, MS, RD & Associates, Inc | Maryland Nutritionist ...

By: Amy Bortnick

I am sad to announce that the summer is winding down and vacation time is coming to an end. However, this can be a great opportunity to get into a healthy routine with the beginning of fall and the start of the new school year. Here are some insider tips from RBA to help you get a fresh new start:

  • Pack or plan your lunches the night before.
    • Planning healthy lunches the night before work or school gives you time to prepare healthy meals instead of grabbing what you have laying around the house? or indulging on unhealthy restaurant food.
  • Replace a side of rice, potatoes, or pasta with beans.
    • Studies have shown switching a carbohydrate rich side dish with a protein rich side dish with a protein rich dish have led to eating less calories, lower blood pressure, triglycerides, and LDL cholesterol (the bad kind).
  • Cover half you plate with fruits and vegetables
    • Packing on the fruits and veggies leads to more fiber and nutrients which can build your immunity and increase your cardiovascular strength. Filling half your plate with fruits and vegetables will also lead to eating fewer calories
  • Eat fish twice a week
    • Fish is a lean source of protein that can provides essential fatty acids that can protect against heart disease.
  • Drink mostly calorie free? beverages
    • Sugar packed beverages are not satisfying and cause you to consume more calories in a day. I?m not just talking about soda but fruit juices and? sweetened teas as well. Sticking to water and skim milk are your best bets! Crystal light and other low calorie drinks are a great option as well.

A lot of these tips are brought Rebecca Bitzer and Associates attention from Nutrition Action, a great health news letter published by The Center for Science in The Public Interest. Check them out online at www.cspinet.org ??

What are some of your for healthy tips?

Source: http://www.rbitzer.com/inspiration/a-fresh-new-start-for-fall/

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