by Beka Hardin
The U.S. Centers for Disease Control and Prevention (CDC), urges
everyone to include five to nine servings of fruits and vegetables in
their daily diet. Following this recommendation also provides simple
ways to cut calories by eating fruits and vegetables throughout the
If you eat eggs, add some spinach, onions or mushrooms and skip the cheese.
If you usually eat cereal, slice up a banana, some strawberries, peaches, etc., on top.
Drink 4 ounces of 100 percent fruit or vegetable juice (low sodium) to count for one serving.
Substitute vegetables such as lettuce, tomatoes, cucumbers or
onions for the 2 ounces of cheese and the 2 ounces of meat in
your sandwich, wrap or burrito. The new version will satisfy you with
fewer calories than the alternative.
Try eating a pita sandwich loaded with vegetables; eat a cup of
hearty vegetable soup or try a salad loaded with vegetables (with
low fat dressing in moderation).
- Take a good look at your dinner plate. Vegetables, fruit, and
whole grains should take up the largest portion of your plate. If they
do not, replace some of the meat, cheese, white pasta, or rice with
legumes, steamed broccoli, asparagus, greens or another favorite
vegetable. This will reduce the total calories in your meal without
reducing the amount of food you eat.
Make a meal out of a sweet potato. Just add 1 teaspoon of
butter, a splash of apple juice or lemon and top it lightly with
cinnamon and brown sugar.
Have your favorite fruit with low-fat frozen yogurt.
Most healthy eating plans allow for one or two small snacks a day.
Choosing most fruits and vegetables will allow you to eat a snack with
only about 100 calories, such as a medium-size apple (72 calories); a
medium-size banana (105 calories); 1 cup steamed green beans (44
calories); 1 cup blueberries (83 calories); 1 cup grapes (100
calories); 1 cup carrots (45 calories), broccoli (30 calories), or bell
peppers (30 calories) with 2 tbsp. hummus (46 calories).
Instead of a high-calorie snack from a vending machine, bring
some cut-up vegetables or fruit from home. One snack-sized bag of corn
chips (1 ounce) has the same number of calories as a small apple, 1 cup
of whole strawberries, and 1 cup of carrots with 1/4 cup of low-calorie
dip. Substitute one or two of these options for the chips, and you will
have a satisfying snack with fewer calories.
MUSC Farmers Market: Get fresh fruits and vegetables from local
farmers right here at MUSC every Friday from 7 a.m. until 3:30 p.m. in
the Horseshoe area and at the old Charleston Memorial Hospital (grassy
area in back, next to the parking garage and ART); and now at
Harborview Office Towers.
Health 1st sponsored events
Work It Off:
“Work It Off” is a 10-week worksite weight loss program, which is
designed specifically for MUSC employees. Classes start June 4 from
noon to 1 p.m. in the Institute of Psychiatry (classes meet once a week
for 10 weeks). Fee is $98. To register, e-mail firstname.lastname@example.org.
This is a convenient way to have your mammogram. The Hollings Cancer
Center Mobile Van will be by the Basic Science Building loading dock
from 10 a.m. to 6 p.m. on June 17. Walk-ins are welcome, but
appointments are encouraged. Call 792-0878.
Friday, May 1, 2009