Simple Eating Tips for a Lean and Healthy Lifestyle

When Donna deKay, R.D., outpatient nutritionist and diabetes educator at Mills-Peninsula Health Services, talks about eating to stay lean, sometimes she sounds more like an interior designer than a dietitian.

“Think color – green, red, yellow and orange. The more colorful your plate, the healthier your meal,” she says.

“Focus on produce – lots of colorful, nutrient-dense fruits and vegetables with every meal – and everything else will fall into place.”

DeKay says it’s not hard to eat a diet that’s low in calories and fat and high in nutrition. It just takes simple meal planning.

Did you catch that? Simple.

“Simple, easy meals are usually much healthier,” deKay says.

First, half your meal should be produce, she recommends. Then, add whole grains (not their empty-calorie, white counterparts), nonfat dairy products and lean proteins such as beans and legumes or small amounts of fish, turkey or chicken. That’s it.

“It seems we’re hard-wired to crave sweets and carbs soaked with fat when we’re looking for a quick meal or snack,” says deKay.

“They taste good, they’re convenient and inexpensive. But it’s equally easy to throw together some raw carrots, fresh fruit and a few whole grain crackers. And the payoff can be amazing. With just a few small dietary modifications, all of a sudden we see people’s lab tests improve and their blood chemistry begin to change as blood sugar and cholesterol levels drop.”

Get more ideas and info online from Mills-Peninsula’s Diabetes Education Resources.