Plan ahead to keep meals healthy
Ahh — winter in Colorado! Days of below freezing temperatures and inches of snow, mingled with sunny days and warm temperatures that make you double check the month on your calendar.
When the weather is unpredictable, it’s really easy for our healthy eating habits to be just as up and down. One thing that can help with consistency in our behaviors is to plan ahead.
Why not pick a few of these tricks to keep your diet healthy all winter long?
- Make a smoothie with milk, Greek yogurt and your favorite fruits. Even if your favorite berries or peaches aren’t in season, grab a bag of frozen fruit from the freezer section. Adding frozen fruit to your smoothies helps create the perfect creamy texture. Keep a batch in the refrigerator for two to three days — you can even leave the smoothie in the blender and re-blend before you enjoy a serving.
- Have a yogurt parfait by layering vanilla yogurt, sliced berries and toasted almonds. This can be done in a pretty glass or in a small plastic container with a lid — ready to grab on your way out the door for a quick breakfast on the go.
- Keep oatmeal in stock at home. Oatmeal is a quick, healthy snack packed full of fiber. Next time you make oatmeal, use milk in place of water and top your hot cereal with sliced bananas. Cooking your oatmeal with milk adds eight grams of protein to each serving, keeping you full until lunch!
- For lunch, pack small containers of cottage cheese and diced tomatoes with a sprinkle of black pepper. Cottage cheese is a great source of calcium and protein. Round out your meal with a piece of fruit and some whole-grain crackers.
- Instead of using sour cream, combine plain Greek yogurt with your favorite dip mix. Keep your dip in the refrigerator; it helps you to remember to enjoy more fruits and vegetables, such as carrot and celery sticks.
- Instead of using salt in your vegetable soup, sprinkle parmesan cheese on top. The salt in the cheese boosts the flavor, plus you are punching up the nutrition in your meal with dairy.
- Even though you aren’t sweating as much as you do in the summertime, you still need to drink plenty of fluid — strive for eight glasses a day! That can be water, milk, 100-percent fruit juice or other non-caffeinated beverages.
- Sneak a few extra servings of veggies into lunch. Add spinach and bell pepper strips to your turkey and provolone sandwich or wrap.
Following these ideas can keep you healthy and strong all season long!
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
