By Janyce Gately MS, RD, LDN, HC

If you eat your meals regularly in front of the television or while scrolling through your phone, you could be at risk for weight gain.  That’s because distracted eaters take in more calories.  According to a recent study, participants who ate meals while using media, such as watching television, or playing video games consumed nearly 150 more calories than those who ate without using media.  That may not sound like many calories, but consuming just an additional 100 calories a day above what is needed to maintain your regular weight can lead to a 10 pound weight gain in one year!

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Get Ready for Back to School with these Quick Nutrition Tips

By Jessica Roy MS RD LDN, Waverley Oaks Registered Dietitian

Mornings can be hectic for busy families, yet providing a healthy and satisfying lunch for your little leaners is important. Keep them fueled up while maintaining a low stress morning with the following tips:

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When weight loss stalls or becomes more difficult as we age, many people blame a sluggish metabolism.   There are many factors that affect metabolism; genetics, muscle mass and exercise all play a role.  However there are some foods that help rev up the metabolism as well, and these foods can have an impact on weight loss.  Try including some of the following foods to your daily meals, but remember to be mindful of the serving size, because it’s not just what we eat, but the amount that matters as well.    

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Everyone loves a good snack, so much so that regular snacking has become part of the American diet.  But American’s are not the only ones who love to snack, worldwide, snack sales soared to $374 billion dollars in 2017. Snacking doesn’t have to leave you feeling guilt-ridden or full of regret.  Smart snacking can be part of a healthy diet, so long as you’re not always reaching for empty calories found in foods like chips and cookies. 

Benefits of Healthy Snacks

• Control hunger.Snacks that are high in fiber like fruits, vegetables, and whole grains make you feel full; therefore, you’ll be less likely to overeat at mealtime.
• Boost energy.Timing snacks throughout your day can keep you energized and alert; helping to avoid the dreaded mid-afternoon sluggish feeling that a dip in blood sugar can produce.
• Curb cravings.Planning a healthy snack during your day will help you avoid indulgencesthat can occur if you let yourself get too hungry

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If you love potato salad, but not all the fat, calories and carbohydrate that comes with it, try this recipe for cauliflower-based potato salad.  It’s high in protein, low in carbohydrate and a good source of fiber as well.  You’ll never believe it’s potato-free!

 

Calories per serving: 148, Fiber: 3.5 grams, Protein: 9 grams, Carbohydrate 8 grams, Saturated Fat: 1.3 grams

Recipe made without eggs, Calories per serving: 85.8, Fiber: 3.5 grams, Protein: 4.2 grams, Carbohydrate 8 grams, Saturated fat: 0.1 grams

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