Ask Dr Nerenberg | Health and Fitness

Looking for general health info/advice?

I’m the youngest in my family and the only one that weighs less than 300 lbs (I’m 5’9″ and about 135 lbs). I was never raised with a balanced diet or encourged to be active. I’m trying to live a healthier life than the rest of my family now that I’m gettig ready to go off to college and be my own person.I’ve read a few magazines and online articles but I’d love to gain any personal knowledge that you might have or any article you could link on nutrition or exercise. Thanks in advance

Thats great that you’re looking for healthy information Oatmeal is a great breakfast, just make sure it isn’t an instant oatmeal packed with sugar. For homemade oatmeal you can add things like: almond butter or peanut butter, nuts, fresh berries/fruit, raisins, dried fruit like cherries, cranberries, blueberries, cinnamon, skim milk or non-dairy milk, nonfat greek yogurt, jam, honey, agave nectar, maple syrup, etc.
* Non-dairy milk like – almond, soy or rice milk or nonfat yogurt.
For juice, go for 100 % organic fruit juice, without added sugar. For lunch, try adding in a sandwich on whole grain bread, salad topped with protein like chickpeas, eggs, tofu, tempeh, veggie burger etc & same with dinner. Vegetables are great but add in some protein like salmon, eggs, beans, etc…whole grains like brown/wild rice or whole grain pasta with tomato or pesto sauce/cheese/spinach or some sweet potato, for example.

Here is a link to a website with some amazing nutrition information, recipes, meal & snack ideas:

http://www.wholefoodsmarket.com/values/building-blocks.php

Healthy tips =)

* Drink plenty of water. Green tea. Water + lemon – cleansing, great for your digestive system, skin

* Eat natural foods, organics are great.

* Eat smaller portions, more often. Rather than larger portions less often.

* Stay active daily, bike rides are great. You could also try a daily walk, yoga/pilates.

* Avoid: soda, diet soda or any diet drinks, artificial colors or sweeteners, white flour, too much sugar, overly processed foods, fast food.

Here is a list of healthy food ideas

~ Greek yogurt or yogurt (nonfat) – Greek yogurt has more protein than regular yogurt
~ Eggs, cheese, cottage cheese (2% is fine), goat cheese, skim milk or goat milk, etc.
~ Vegetables
~ Fruit & Berries
~ Beans (chickpeas, black beans, kidney beans, mixed beans, etc.) – full of fiber and protein
~ Veggie burgers (Amy’s makes great veggie burgers)
~ Whole grain breads: multigrain bread, ezekiel bread, rye bread, whole wheat pitas, whole grain tortillas or bagels, etc.
~ Whole grain pasta or brown rice pasta, brown/wild rice, quinoa, etc.
~ Sweet potatoes or potatoes
~ Hummus
~ Oatmeal – great source of fiber, you can add toppings like: almond butter or peanut butter, nuts, fresh berries/fruit, raisins, dried fruit like cherries/cranberries/blueberries, cinnamon, skim milk or non-dairy milk, nonfat greek yogurt, jam, honey, agave nectar, maple syrup, etc.
~ Healthy cereals (Kashi, Nature’s Path Organic, etc..high in fiber like raisin bran)
~ Nuts, seeds, almond butter, peanut butter
~ Non-dairy milks like soy, almond or rice milk
~ Ground flax seed to add into a smoothie, top yogurt, etc.
~ Olive oil, good healthy fat, great for stir frys with lots of veggies.
~ Salmon & Tuna
~ Tofu & Tempeh – are great in sandwiches, wraps, on salads, etc.
~ Whole grain crackers
~ Whole grain waffles or pancakes
~ Dark chocolate

Some healthy snack ideas:
~ Veggies & hummus

~ Greek yogurt or regular yogurt

~ Berries/Fruit & nonfat yogurt or greek yogurt – add healthy cereal if you’d like

~ Apple slices dipped in almond butter or peanut butter

~ Homemade trail mix with nuts, seeds, dried fruit like cherries/blueberries/cranberries, dark chocolate bits or dark chocolate chips.

~ Whole grain crackers with cheese or hummus

~ Frozen grapes, frozen banana slices

~ Nuts, seeds, or a bit of dried fruit like mango strips, dried blueberries or dried cranberries, etc.

~ Fat free all natural popcorn, sweet potato chips, etc.

~ Healthy cereal with skim milk or non-dairy milk like almond, soy or rice milk – top with berries/fruit if you’d like

~ Small whole grain tortilla with a tbsp of almond or peanut butter & a tbsp of jam – add a small banana if you’d like. You can also try filling the tortilla with things like cream cheese, low-fat ricotta & honey, honey & cinnamon, etc.

~ Small whole wheat pita with hummus, veggies

~ Plain greek yogurt with berries/fruit – add a drizzle of honey, agave nectar or jam for sweetness

~ Kashi granola bar or Kind fruit & nut bar or a Lara bar

~ Whole grain toasted waffle with toppings like – light cream cheese, jam, honey, maple syrup, berries/fruit, agave nectar, nonfat yogurt, etc.

~ Fruit salad – you can try different combinations of fruit like kiwi & strawberries; tropical – banana slices, mango slices, pineapple chunks, etc.

~ Cottage cheese & fruit

I hope this helps
♥

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