Staff Fitness Challenge Eating Tips from SELF Nutrition Expert, Katherine Booking, RD.
Katherine Brooking MS, RD
Registered Dietician · Nutrition Consultant
Katherine Brooking is a Registered Dietician with a Master's Degree in Nutrition Education from Columbia University. She specializes in nutrition communications, both in print and on television.
Katherine is a regular contributing nutrition expert for the Fox Network, Good Day New York (Fox News) and CBS News and has written diet and nutrition-related articles for SELF, Big Apple Parent, and Westchester Parent magazines.
In addition to her media work, Katherine provides nutrition counseling for individuals looking to lead healthier lives through dietary change. Her clients include adults and children with a variety of nutritional concerns including weight management, diabetes, cardiac rehabilitation, and sports nutrition.
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Here are some great Eating Tips from Katherine Brooking:
Start the Day Right with a Healthy Breakfast
Replace a breakfast sandwich with a vegetable omelet (one yolk and two egg whites)
Choose Smart Salads
Use the 1 Fat Rule: Only 1 fat item in your salad
Replace full fat dressing with low-fat dressing
Replace Bad Carbs with Good Carbs
Replace regular pasta w/ meat and cheese with whole wheat pasta and vegetables
Skinny Desserts
Replace ice cream and cookies with low fat ice cream bars (like Skinny Cow but anything under 150 calories and 2 grams saturated fat per bar)
Don't Drink Your Calories
Drink sparkling or regular water w/ fruit instead of calorie-full sports drinks
Thirst Test
Don't Mistake Thirst for Hunger!
Avoid Overeating
It takes 20 Minutes for your brain to register you are full
Use appetizer fork or spoon so you eat slower
Take a breathe between bites or put fork down
Practice Portion Control
Use smaller plates
Order appetizers instead of entrees or split entrees between two people
Put food in to-go container before it gets served
No Mindless Eating
Turn off the TV and focus on what you are putting in your mouth
Eat Well on the Weekends
A glass of sangria (4 ounces)
A glass of white wine (4 ounces)
Instead of a burrito with rice and refried beans, try chicken fajitas
Eat Your Heart Out
Omelet (2 whole eggs) with ½ cup each of sliced mushrooms and bell peppers.
A turkey sandwich (3 ounces) on whole wheat with roasted peppers, cucumbers and tomatoes.
Pasta (1 cup whole grain) with asparagus, peas, grape tomatoes, onion, and yellow squash in a tomato sauce
A bottle of extra virgin olive oil
A bottle of canola oil
A filet of halibut (either cooked or raw, whichever looks better)
A small dish of almonds
Feast First Thing
1 Golden Delicious Apple with 2 pieces mini baby bel light and 2-4 whole grain crackers.
2 whole grain toaster waffles, topped with berries and 1 tbsp walnuts
A cup of coffee with skim milk.
Practice Portion Control
Cup of minestrone soup
Instead of a 12.5 inch plate containing 8 oz. salmon, 1 1/2 cup wild rice and 2 cups broccoli and carrots, try a 10 inch plate containing 5 oz. salmon, 3/4 cup wild rice, and 1 1/2 cups steamed broccoli and carrots.
Hit the Freezer Aisle
Look for microwave meals with at least 3 grams of protein, 1.5 grams of fiber, and NO MORE than 1.5 grams of saturated fat per 100 calories.
Snack Smarter at the Office
Vegetable crudités (cherry tomatoes, baby carrots, broccoli, red and yellow peppers) with 2 tbsp low calorie ranch dressing, hummus or guacamole
1 cup low fat yogurt (plain or vanilla) with 1 tbsp low fat granola and 1 cup grapes
1 tbsp no sugar added peanut butter spread over 3-4 whole grain crackers
Makeover Your Midnight Snack
½ cup of Yolatto
One sliced frozen banana with drizzled chocolate sauce
Two slices ham, one slice cheese, in a lettuce roll-up (NO BREAD)
Laurie Ciaffaglione