Healthy Eating/Recipes

Foods with vitamin D

A very brief Minute to answer those (two people) who had questions about dietary sources of vitamin D. It will be brief because there aren’t many!!

Fatty fish, salmon, tuna, mackerel, are good sources. Where have we heard those foods are good for us before?

Most milk in the US is fortified with vitamin D. Not only is whole milk fortified but 2% and skim milk are as well. Check your label though.

Fortification often does NOT make sense, (random nutrients in not-so-healthy foods) but in this case, using milk as a vehicle for vitamin D delivery is smart.

Wild mushrooms and eggs (the yolk in particular) are also good sources of vitamin D.

Again, sunshine is a wonderful, natural source your body counts on. Vitamin D is one of our fat-soluble vitamins that is stored nicely in the body – stock up while you can. But certainly be mindful of excessive sun exposure and skin damage.

Eat fatty fish to be well,



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Eating Out

restaurant eatingA friend and I were having a discussion about maintaining one’s weight when you eat two meals daily in a restaurant. OK, we might also have mentioned a mutual acquaintance and said something about his weight. Strictly informational, not judgmental.

She suggested it was impossible to watch your weight when eating out all the time. I agree with “improbable” but not impossible.

One has to be mindful of two things. First, the restaurant is there to please you and does that through large portions and the triumvirate of salt, fat and sugar and, second, you have to care about your health.

So, eating healthy is no easy task when a delicious meal sits in front of you.

Here are 8 tips to keep in mind if you want to eat better when frequently (or even occasionally) dining out:

  • Alcohol calories add up quickly
  • Appetizers are often fat laden
  • Appetizers used as an entree can help “right size” your portion
  • Bread baskets/chips and such can be declined BEFORE they’re brought to your table
  • Side dishes can make up your entire meal
  • If there’s a convenient fridge post-meal, consider taking half your meal with you
  • Salads can come to the table naked so you can decide how much dressing it needs
  • Hot, broth-based soups serve to curb your appetite (assuming you’re paying attention)

The typical restaurant meal weighs in at about 1000 calories so you’ll want to contemplate YOUR calorie needs before placing your order. Deciding what you’ll eat before you enter the restaurant and even ordering without opening the menu are good strategies too.

What restaurant strategies do you use to be well?



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