It's a common enough proverb, "you are what you eat.
" But, just because it's an oft quoted proverb doesn't make it less true.
I have a suggestion.
Sit down and write out everything you ate and drank over the last twenty-four hours.
Whether it's the coffee with flavored creamer and bagel you had for breakfast or the two pieces of pizza for dinner last night, record all of it.
Once you've done that, have a good look at what's on it.
Now, look up the nutrition stats on it.
You'll want to notice serving size, calories, fats, cholesterol, sugar and sodium.
Unless you (or the family cook) are already eating a truly healthy diet, you may be in for a surprise.
You won't be alone.
There is good news.
There are some simple, quick, tasty and portable solutions to your problems.
You see most of us have both a time and energy problem.
We're rushed to get out the door so we can be to work on time, then we are forced to eat lunch at the desk because there's no time for a real meal.
When we get home, who has the energy to cook? So, it's either frozen, takeout or delivery.
Here are some tips.
Breakfast: The bagel idea isn't necessarily a bad one.
Choosing the right toppings may be a bit more problematic, but it's doable.
Get a reduced fat or fat free cream cheese and use a whole wheat bagel and you've got a healthy choice.
Lox isn't a bad idea, either.
When it comes to choosing a beverage, you may find yourself in a quandary.
Coffee in moderation isn't bad for most people, though the caffeine can be difficult in some conditions.
If your java comes from a coffee shop, look up the nutrition ingredients, you may be consuming more calories, sugar and fat than you think.
Personally, I prefer not from concentrate fruit juice, but I'm one that can't tolerate a lot of caffeine.
Bear in mind that your choice of breakfast beverage can help your overall nutrition value.
Fruit juice without added ingredients can be chalked up to the fruit section of the food pyramid.
Lunch: More and more of us are either skipping this important meal or scarfing something down at the desk in between tasks.
Without advanced planning, the vending machines, lunch truck or the company cafeteria are the sources of choice.
None of the above usually offer totally healthy choices.
You can solve this problem easily at your local supermarket.
Two sections can answer the question easily.
In the frozen food section, there are several brands of inexpensive fairly healthy entrees.
As most offices have a fridge and microwave, these can come in very handy.
There are also a lot of new products in most supermarket produce aisles.
Manufacturers are listening to our desire for healthy, fresh foods.
There are individual lettuce based salads, vegetable trays, cheese and fruit trays.
They can make a great lunch or as an addition to the frozen meal.
Supper: Before I even get into your best choices for a fast, easy supper, let me tell you that where you eat this meal is going to have an impact on how many calories you consume.
Studies indicate that eating in front of the television set increases the number of calories eaten.
The same thing occurs when eating in dim lighting, so unless you are going for romance, keep the lights on.
I admit that there are times when I find our dinner in the frozen food aisle.
However, I do read the nutrition labels.
I suggest you do the same, though an occasional (read less than once a month) this may be all right.
There are websites that can help you find recipes that are quick, easy, healthy and tasty dishes.
I often make use of them, especially if I have been writing all day.
One thing I learned which may help you is the safest ways of preparing animal protein.
Baking, grilling, steaming and braising are usually the safest.
This allows the fat to drain away from the meat.
Also, look at the cut.
A chicken thigh has more fat than an equivalent portion of London broil of beef.
In fact, it also has less fat than the same size serving of pork.
Snacks: You don't have to give up snacking.
In fact, with the right choices and timing, you'd be healthier if you did do some snacking.
Part of that is due to the fact that we should be eating six small meals rather than three big ones.
One of your best bets is back in the produce aisle.
If you have a larger family, the bigger snack trays may be needed, but I find that we can split one of the individual sized salads or snacks quite nicely.
These are also faster to have out than popcorn or pizza rolls.
Open it up and it's ready.
Don't overlook nuts entirely when checking out snacking options.
Many are high in things we need to run our bodies well.
Do try to find lightly salted or unsalted versions, though.
We consume enough sodium without adding more from our snacks.
We are what we eat.
If we eat a lot of fats, we will become fat.
If we eat a lot of sugar, high blood sugar, AKA diabetes could occur.
What we have to do is look at what we eat and make some changes.
They don't have to cost us a lot more, whether it's time or money.
All we have to do is open our eyes to the possibility.
" But, just because it's an oft quoted proverb doesn't make it less true.
I have a suggestion.
Sit down and write out everything you ate and drank over the last twenty-four hours.
Whether it's the coffee with flavored creamer and bagel you had for breakfast or the two pieces of pizza for dinner last night, record all of it.
Once you've done that, have a good look at what's on it.
Now, look up the nutrition stats on it.
You'll want to notice serving size, calories, fats, cholesterol, sugar and sodium.
Unless you (or the family cook) are already eating a truly healthy diet, you may be in for a surprise.
You won't be alone.
There is good news.
There are some simple, quick, tasty and portable solutions to your problems.
You see most of us have both a time and energy problem.
We're rushed to get out the door so we can be to work on time, then we are forced to eat lunch at the desk because there's no time for a real meal.
When we get home, who has the energy to cook? So, it's either frozen, takeout or delivery.
Here are some tips.
Breakfast: The bagel idea isn't necessarily a bad one.
Choosing the right toppings may be a bit more problematic, but it's doable.
Get a reduced fat or fat free cream cheese and use a whole wheat bagel and you've got a healthy choice.
Lox isn't a bad idea, either.
When it comes to choosing a beverage, you may find yourself in a quandary.
Coffee in moderation isn't bad for most people, though the caffeine can be difficult in some conditions.
If your java comes from a coffee shop, look up the nutrition ingredients, you may be consuming more calories, sugar and fat than you think.
Personally, I prefer not from concentrate fruit juice, but I'm one that can't tolerate a lot of caffeine.
Bear in mind that your choice of breakfast beverage can help your overall nutrition value.
Fruit juice without added ingredients can be chalked up to the fruit section of the food pyramid.
Lunch: More and more of us are either skipping this important meal or scarfing something down at the desk in between tasks.
Without advanced planning, the vending machines, lunch truck or the company cafeteria are the sources of choice.
None of the above usually offer totally healthy choices.
You can solve this problem easily at your local supermarket.
Two sections can answer the question easily.
In the frozen food section, there are several brands of inexpensive fairly healthy entrees.
As most offices have a fridge and microwave, these can come in very handy.
There are also a lot of new products in most supermarket produce aisles.
Manufacturers are listening to our desire for healthy, fresh foods.
There are individual lettuce based salads, vegetable trays, cheese and fruit trays.
They can make a great lunch or as an addition to the frozen meal.
Supper: Before I even get into your best choices for a fast, easy supper, let me tell you that where you eat this meal is going to have an impact on how many calories you consume.
Studies indicate that eating in front of the television set increases the number of calories eaten.
The same thing occurs when eating in dim lighting, so unless you are going for romance, keep the lights on.
I admit that there are times when I find our dinner in the frozen food aisle.
However, I do read the nutrition labels.
I suggest you do the same, though an occasional (read less than once a month) this may be all right.
There are websites that can help you find recipes that are quick, easy, healthy and tasty dishes.
I often make use of them, especially if I have been writing all day.
One thing I learned which may help you is the safest ways of preparing animal protein.
Baking, grilling, steaming and braising are usually the safest.
This allows the fat to drain away from the meat.
Also, look at the cut.
A chicken thigh has more fat than an equivalent portion of London broil of beef.
In fact, it also has less fat than the same size serving of pork.
Snacks: You don't have to give up snacking.
In fact, with the right choices and timing, you'd be healthier if you did do some snacking.
Part of that is due to the fact that we should be eating six small meals rather than three big ones.
One of your best bets is back in the produce aisle.
If you have a larger family, the bigger snack trays may be needed, but I find that we can split one of the individual sized salads or snacks quite nicely.
These are also faster to have out than popcorn or pizza rolls.
Open it up and it's ready.
Don't overlook nuts entirely when checking out snacking options.
Many are high in things we need to run our bodies well.
Do try to find lightly salted or unsalted versions, though.
We consume enough sodium without adding more from our snacks.
We are what we eat.
If we eat a lot of fats, we will become fat.
If we eat a lot of sugar, high blood sugar, AKA diabetes could occur.
What we have to do is look at what we eat and make some changes.
They don't have to cost us a lot more, whether it's time or money.
All we have to do is open our eyes to the possibility.