Posted: 2/19/03

Moderation is the word in planning healthy meals

Cliff Buchan
News Editor

Everything in moderation. Itís a good general rule for living, but when it comes to food, itís an important one. So says Heidi Sipe, a registered and licensed dietician who works for Rainbow Foods. As a dietician for a major grocer, itís her job to deliver wise and helpful consumer information. Over and over, Sipe says, healthy living often boils down to moderation.

Sipe is also a believer in the old adage that ìyou are what you eatî and thatís another reason she says people need to watch what they eat, know what they eat and use moderation when eating.

ìA meal is not a meal until you have at least three food groups,î Sipe said, quoting a favorite rule of thumb.

As Sipe goes about her daily rounds at Rainbow Foods stores in the metro area, she pounds away at these helpful tips at each stop. And more and more, she says, sheís finding consumers willing and ready to listen to her healthy lifestyle tips.

Read the labels

During her visits to Rainbow stores, Sipe says shoppers will hear one general rule of advice: ìRead the labels on food products.î

Reading labels will tell shoppers valuable information on fat and sodium content and the calorie load for a serving of the food product. All are important to know in the planning of a healthy diet, she says.

Portion control is also important in managing weight, she said. A look at the serving size on the label gives a breakdown of nutrients per serving, but not the whole package. A key is the total fat content and serving size, she says.

If the total fat is less than five grams of fat per serving, it is a heart healthy food choice, Sipe says.

ìThey (shoppers) need to understand what to look for (in labels),î she says. ìThatís one of the biggest questions for consumers.î

As consumers go about improving their education, they soon find meal planning is not difficult. ìI like to make things as simple as possible,î Sipe said.

Healthy choices

Selecting meals based on the main food groups is the place to start, Sipe says.

And include variety, she adds.

Take spaghetti, for example. For many, she says, spaghetti is a meal of pasta and bread.

She says: ìWhen you eat a meal like this how many food groups are you getting? Two! Starch and meat. And how many calories do you have? A lot. This is why so many people are overweight.î

With spaghetti sauce you are getting some vegetables, but not nearly enough, she says. Vegetables are important because they are low in calories and provide a great source of fiber which helps you fill up longer, Sipe says.

For someone planning a spaghetti meal, she says shrink the pasta serving to one cup, add a big salad with limited salad dressing, fruit and a cup of skim or 1 percent milk.

ìYou now have included all of the food groups with half the calories and you have just provided your body with many more nutrients so you wonít be hungry an hour later,î Sipe said.

When planning meals, she says, choose from grains, beans and starchy vegetables with six to 11 servings a day.

Vegetables such as carrots and broccoli are a good choice and she recommends three to five servings a day. Two to four servings a day of fruits are also wise.

Milk (skim or 1 percent) is recommended a two to three servings a day. Meat, cheese and eggs at two or three servings is also a good rule, she says. When it comes to fats and sweets, limit your servings, Sipe adds.

Sipe is a firm believer that it is OK to snack.

For folks looking to lose weight, you can smaller portions more often and still lose weight.

ìSnacking three times a day is highly encouraged,î she says. ìJust make sure they are healthy snacks as a low-fat yogurt or a piece of fruit. Try to avoid starches at snack times to help limit calories.î

Big on breakfast

Sipe is big on breakfast as the right way to start a day from a nutrition point of view.

ìBreakfast is, without a doubt, the most important meal of the day because it fuels your body and speeds up your metabolism,î she says.

ìStudies show that people who eat breakfast every morning take in fewer calories throughout the day and are able to manage their weight more easily.î

While a breakfast of a cereal like oatmeal, whole wheat toast, juice and low-fat milk is ideal, there are other ways, she says. A banana, a piece of toast, a glass of juice or a fat-free muffin can also do the trick, Sipe says.

ìThis will stimulate your morning appetite and give you an energy-filled day,î Sipe says.

Meat in moderation

While many people enjoy sitting down to a huge prime rib or juicy steak, moderation when eating meat, red meat in particular, is needed, Sipe believes.

Consumers must remember that red meat is higher in fat and cholesterol, she said. The leaner the cut of meat the better, she says, adding that a three ounce cooked serving is ample.

The three ounce rule also works for non-red meats like chicken. ìEven for chicken ó it has fat and cholesterol because itís an animal product,î she says. ìYou have to limit the portion.

Sipe recommends fish as a regular part of the diet and an excellent source of protein. ìIt is extremely heart healthy,î she adds. ìSalmon is one of the best fish choices.î

Try to stay active

A key to any healthy diet is staying active, she says. Exercise of any kind will increase the bodyís metabolism and help burn off fat.

In todayís lifestyle, many simply donít get the physical activity they need to stay trim and fit.

She encourages people to make an attempt to be active on a regular schedule. Such simple activities as walking, jogging or working out on a treadmill are great first steps, she says.

Start slow at 10 minutes a day and work up to a half hour and do the routine at least several times a week, she says.

Joining health clubs can also be of benefit for those looking for more activities and professional tips on exercise.

ìWe have to be more active and I firmly believe we could eat anything we want,î Sipe said.

In her personal life, Sipe says she follows her teachings and gets along fine. But the big key is to make sure restraint is observed.

ìI eat like a regular person,î Sipe says. ìBut I eat in moderation.î

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