{"id":2132,"date":"2014-05-13T20:45:42","date_gmt":"2014-05-13T20:45:42","guid":{"rendered":"http:\/\/skinnygeneproject.dreamhosters.com\/?p=2132"},"modified":"2014-05-13T20:45:42","modified_gmt":"2014-05-13T20:45:42","slug":"healthy-meals-moms","status":"publish","type":"post","link":"https:\/\/www.skinnygeneproject.org\/healthy-meals-moms\/","title":{"rendered":"Healthy Meals for Moms"},"content":{"rendered":"

\"Healthy<\/a>By Eileen Ferrer, Skinny Gene Nutritionist<\/p>\n

It\u2019s time to celebrate Moms.\u00a0 Though we designate only one day to honor them, they really deserve it every day. In exchange for their dedication to caring for their family, we offer them gifts of gratitude. Whether it is a bountiful bouquet of flowers, a gift certificate to the spa they\u2019ve wanted to go to or even some shiny jewelry, we offer these gifts to show how much they are appreciated.\u00a0 But gifts do not have to be something tangible or costly or even extravagant.\u00a0 It can simply be a home-cooked meal for mom for a change.\u00a0 With the many supermoms in existence, why not make them a deliciously healthy meal?\u00a0 During those couple hours on Mother\u2019s Day she can relax, and hopefully try not to think about the damage that\u2019s being done to her kitchen.\u00a0 Most importantly, it really does give time to regenerate.\u00a0 However, once Mother\u2019s Day comes to an end and there are no more presents to open, nor healthy meals to be eaten, some may forget about eating healthy altogether.\u00a0 Though, making healthy meals is not impossible.<\/p>\n

\"Healthy<\/a><\/p>\n

\"Healthy<\/a> \"Healthy<\/a> For moms to continue eating healthy, follow these, not only helpful, but healthful tips.<\/strong><\/p>\n

    \n
  1. Start with baby steps<\/strong>.\u00a0 If eating healthy meals is not the norm, start off by finding foods you enjoy and easy recipes to go along with them.<\/li>\n
  2. Size matters and moderation is key<\/strong>.\u00a0 \u201cIn moderation\u201d is a commonly used phrase when discussing food consumption.\u00a0 \u201cEat these or that foods in moderation<\/em>\u201d, but what does it mean? \u00a0Think of it as portion control and consume foods in smaller portions.\u00a0 A good tool to help with portion size is MyPlate, which offers a visual to what a plate should look like and what it should contain: vegetables, fruits, lean proteins, whole grains, and dairy.<\/li>\n
  3. Consider your eating habits<\/strong>.\u00a0 Do you eat in front of the TV or inhale a meal because of time?\u00a0 Eating while watching TV or using a computer can result in mindless eating, sometimes overeating can occur too.\u00a0 Enjoy a healthy meal at the table and take it slow.\u00a0 By slowing down, overeating is minimized.<\/li>\n
  4. Listen to your body<\/strong>.\u00a0 Be mindful of how your body feels.\u00a0 It allows some time for your brain to register that your stomach has had an adequate amount of food (approximately 20 minutes).<\/li>\n<\/ol>\n

    Taking the time to eat healthy will fall into place once it becomes second nature. One of the simplest ways to get the most nutrition out of a meal is to eat a rainbow<\/strong>.\u00a0 Not literally of course, but to eat foods that contain a variety of colors.\u00a0 Try a few of these examples: bright orange carrots have vitamin A that help with eyesight.\u00a0 Berries, such as blueberries, raspberries and crisp greens like kale or spinach are super foods that contain phytochemicals that can lower cholesterol levels or decrease risks for various diseases.\u00a0 So when making a healthy meal, eat a variety of fruits and vegetables. The more colors the better, since a variety of fruits and vegetables offer beneficial vitamins and minerals your body needs. All the components of eating healthy and adding more nutrients into your diet include all the elements needed to building a healthy meal.<\/p>\n

    Here are 10 easy tips for making healthy meals:<\/h3>\n

     <\/p>\n

      \n
    1. Make half your plate fruits and vegetables.<\/strong>\u00a0 Remember to choose a rainbow to get the different vitamins and minerals various foods offer.<\/li>\n
    2. Choose lean proteins<\/strong>, such as lean beef or pork, chicken, turkey, beans or tofu, and at least twice a week choose seafood as a protein of choice.<\/li>\n
    3. Eat whole grains<\/strong>.\u00a0 Look for 100% whole grains or 100% whole wheat, which is high in fiber, and good for your digestive system.<\/li>\n
    4. Try some dairy.<\/strong>\u00a0 Include a cup of fat-free or low-fat milk, yogurt, or low-fat cheese.\u00a0 Dairy products provide the necessary calcium for bone health.<\/li>\n
    5. Avoid extra fat.<\/strong>\u00a0 Don\u2019t eliminate fat altogether because our bodies need it, but limit the amount of added saturated and trans<\/em>-fat to meals like butter or margarine.<\/li>\n
    6. Take time.<\/strong>\u00a0 Just a reminder that eating is not a race.\u00a0 Take time to enjoy the healthy meal you just created and taste the flavors.<\/li>\n
    7. Minimize the plate.<\/strong>\u00a0 Using a smaller plate helps with portion control and prevents overeating.<\/li>\n
    8. Staying home.<\/strong>\u00a0 When you cook your own meal at home in comparison to eating out, you are in control, and who doesn\u2019t like to be in control?\u00a0 You know exactly how everything is prepared, and what is put into the meal when you make it yourself.<\/li>\n
    9. Be adventurous.<\/strong>\u00a0 Try new foods.\u00a0 Take one new food a week, and find a simple recipe, and make it your own.<\/li>\n
    10. Satisfy your sweet tooth with fruit.<\/strong>\u00a0 It\u2019s naturally sweet without the extra sugar or fat.\u00a0 Add some to low-fat yogurt to make a parfait or cut up some of your favorites to make a refreshing fruit salad.<\/li>\n<\/ol>\n

      In addition,one of the most important tips I would say in making a healthy meal is to make it a family effort<\/strong>.\u00a0 By including the entire family, everyone is learning healthy habits, and everyone motivates each other to continue to not only eat but create some pretty awesome healthy meals.\u00a0 \u00a0Everyone benefits, and once the family gets the technique down to making healthy meals, they may even take over and start cooking for you — let\u2019s hope!<\/p>\n

      As previously mentioned, eating healthy is not impossible, but it does take time and thought. Remember the reward of health outweighs the negatives, if there are even any. You are a Supermom, you can do anything!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

      By Eileen Ferrer, Skinny Gene Nutritionist It\u2019s time to celebrate Moms.\u00a0 Though we designate only one day to honor them, they really deserve it every day. In exchange for their dedication to caring for their family, we offer them gifts of gratitude. Whether it is a bountiful bouquet of flowers, a gift certificate to the… <\/p>\n

      <\/div>\n

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