Nutrition Services Blog

Back to school means back to busy schedules, and when we’re busy we need lunch ideas that are easy and convenient. Often healthy eating goes by the wayside, replaced by fast food. With minimal planning, eating healthy can be easy. And when we eat better, we feel better! Eating a well-balanced lunch helps pave the way for the rest of the day and also helps overcome that midday slump. Having a good balance of complex carbohydrates, protein, and good fat brings greater satisfaction and more energy. Things to keep in mind for kids include awareness of food allergies, knowing which foods they are more likely to eat, and choosing non-perishables for field trips. When packing your own lunches, consider whether your office has refrigeration, microwave, or toaster oven.

The following are some basic lunchbox basics.

• In addition to lean meats, alternative healthy proteins include hardboiled eggs, tuna fish, Greek or regular yogurt, nut butters, nuts and seeds, cheese, edamame, meat alternatives (seitan, tempeh), and veggie burgers. 
• Vegetables are nutritious and loaded with vitamins, minerals and fiber. Add celery or tomatoes to your chicken salad, load your wrap with spinach and sprouts, or add roasted cauliflower, fennel, brussels sprouts, sweet potatoes, or broccoli to salads, grains, or sandwiches. Brined raw vegetables are delicious with a dip, but limit to 2 Tbsp as they can be high in calories.
• Fruits help satisfy your sweet tooth, and vegetables can help meet 20% of your hydration needs. Be creative and try something different; star fruit, papaya, mango, dragon fruit and Asian pears can help add variety and be fun to eat. 
• Add whole grains crackers, wraps, or bread for a healthier carbohydrate. Quinoa, barley, brown or wild rice, and farro are great ways to incorporate healthy complex carbohydrates into your day. When reading food labels, aim for 3 grams of fiber or more per serving. 
• Fats are essential and will keep you satisfied. Use an olive oil mayonnaise on your sandwich or try dipping vegetables in hummus or guacamole. Avocado is a great in wraps, salads, or spread on whole grain crackers. Nuts and seeds are not only a good source of protein, but also good fats. 
• Treat yourself to a small piece of dark chocolate, cocoa dusted almonds, or whole grain cookie, once or twice a week. Remember, these don’t need to be included daily.
• Don’t forget to bring water! Flavor it with cucumbers and mint; lemons, limes or oranges; or even apples and cinnamon to change it up. 
• Have fun, enjoy planning, and involve the whole family in the shopping and preparation. 

Kelly Cardamone, MS, RDN, CDCES, CDN, IFNCP, is a Nutrition and Diabetes Program Manager, practicing at General Physician, P.C. She sees patients at 3980A Sheridan Drive, Suite 200 in Amherst, 1091 Main Street, Suite 301 in Buffalo, and 705 Maple Road, Suite 300 in Williamsville. For nutritional counseling appointments or more information, call 716-631-8400.

The Summer season is finally here! While many people have been emotional and stress-eating, as well as skipping physical activity during COVID-19, warm weather, sunshine, and fresh produce of the season offer you the perfect opportunity to make positive, healthy lifestyle changes.  

Now is the perfect time to retrain your body and taste buds, particularly if you have been munching on sweets and snack foods like chips or pretzels over the last few months. Take advantage of the abundance of in-season fruits and vegetables, aiming for 1-2 pieces of fruit and at least 2-3 cups of vegetables a day. Fruit is a naturally sweet snack that comes with unique health benefits and phytonutrients. This time of year, WNY farms are brimming with U-pick strawberries, raspberries, and blueberries. The summer months also boast an abundance and variety of homegrown vegetables. Try incorporating 2-3 vegetarian dinners a week. Not only is it a good way to take advantage of fresh produce, but it is an easy, healthier, and less expensive meal to prepare.  

To help keep your weight, blood pressure, diabetes, cholesterol, and overall health in check, get out and walk! Even 15-20 minutes a day can make a big difference. Whether you are walking or participating in another outdoor activity you love, try to go early in the morning or in the evening to prevent overheating and avoid prime time sun exposure. Getting outside can also boost your mood and vitamin D levels adding additional health benefits. 

Hitting the great outdoors has many health benefits, but it is essential to stay hydrated to keep your body functioning optimally. Aim for 48-64 oz of water every day. If you are active, your intake of water needs to increase. The rule of thumb is for every pound lost by sweating drink an extra 16 oz of water. 

Decide today that the changes you make this summer will last all year. Write them down, use an app, find someone or something to make you accountable! Most of all, get outside, move your body and enjoy all that summer has to offer.