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Elisa Zied

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Elisa Zied is a dietician, author and nutrition consultant. She says teens are snacking more and they’re taking in more calories per snack than a decade ago. A snack is supposed to be a bridge between meals, a small pick-me-up to help keep your blood sugar stable till your next meal and energy boost. So a large soda and fries, or a 700 calorie mega smoothie is probably not a good representation of what a snack is supposed to be. Some great websites that she recommends for teens include www.fitsmi.com (which also has a mom zone) and www.empowerme2be.com. Of course, watching Dr. Oz daily on TV can also boost your health and nutrition knowledge!!

Karen Collins from the American Institute for Cancer Research offered us the unfortunate reality that most of us, as we age need to eat just a little bit less in order to maintain our weight. That’s right, even when you transition from your 20s into your 30s, you already need to start moving more or eating less to keep your weight stable. She recommends a wonderful phone application – Eating Well’s "Healthy in a Hurry" to help with food choices and preparation.

And Brian Wansink, Ph.D , the author of Mindless Eating suggests that we need to stop using external cues to guide our feedings. In one lab study he interviewed people and asked them, "When are you done eating?" The top 3 answers?

  • When my plate is totally empty 
  • When everyone else is finished eating 
  • When my TV show is over

We eat with our eyes, not our stomachs. So we need to change our environments so that they support our focus on food and when we are full. Eat in the kitchen or dining room at a table with no distractions. Use smaller plates and tall, skinny glasses so your food appears more substantial. Adjust the foods in your pantry that are at eye level – these should be your healthy choices.

Another great nutrition tip is to include nuts as part of a balanced daily diet. Walnuts are a great source of ALA, plant-based omega-3 fatty acids. A one ounce serving contains 2.5 grams of ALA. Walnuts also contain anti-oxidants, fiber, magnesium and they are an excellent source of protein. A serving of walnuts tastes good and can be quite satiating. Also include them in baking recipes and as a topping on yogurt, cereal or even a healthy salad.