By Erin Peisach, RDN, CLT
It’s January...which means it is time to take the “holiday season” mindset, sweep it under the rug, and refocus on your health and possibly your waistline. For most Americans, we tend to pack on a few pounds over the holidays months and it can be quite a challenge to get back on track. By making a few simple tweaks to your diet you can make big strides in reaching your health goals. Try out some of my quick and dirty tricks to sneak in healthier foods to your day.
Trick #1: Consume at least 5 servings of non-starchy vegetables each day.
“Five servings…I’m lucky if I can get two servings!” If this sounds like you, then try out a few of these simple changes to reach this important health goal.
Trick #2: Eat 1 serving of protein (20-30 grams of protein) with each meal of the day.
“What does 20-30 grams of protein equate to?” Great question! It is about 3-4oz of meat, poultry or fish. Or, it could come from vegetarian or dairy sources, typically in combination. Check out some of the examples below.
Trick #3: Drink low calorie beverages throughout the day.
“I don’t like the taste of water…what else is there to drink?” There are plenty of options to jazz up the taste of water. Try out some of the suggestions below:
For more suggestions on making healthy swaps contact me at the Center for Integrative Health & Healing at 410-448-6361.
Erin Peisach, RDN, CLT
Erin Peisach received her B.S. in dietetics from the University of Maryland, College Park followed by a clinically based dietetic internship at Johns Hopkins Bayview Medical Center. She attained a personal trainer certification from the American College of Sports Medicine and has an extensive fitness background, and is a Certified LEAP Therapist (CLT), specializing in food sensitivity reactions. She has worked as a nutritionist with hundreds of individuals in an outpatient setting. She has appeared on local television including WBAL, WJZ, and WBFF explaining a variety of nutrition-related topics. Erin is a trained coach in numerous weight management programs. Her nutrition philosophy values nutrient-dense, minimally processed foods that nourish and heal the body from the inside out. Her practice combines the science and art of nutrition to obtain the diet that is right for each patient.
She can be contacted at the Center for Integrative Health and Healing, the clinical practice for the Center for Integrative Medicine, at 410-448-6361 or CIMClinicInfo@som.umaryland.edu. Erin also has a private nutrition practice, Nutrition by Erin, and you can see her blog posts at http://nutritionbyerin.com/blog-and-recipes/.
Be in the know
Support our programs
Learn with us!
We have great classes for health professionals throughout the year.
Learn more here.
Yoga Teacher TrainingLearn more here.
From the University of Maryland, Baltimore Graduate School: