Resolve for a healthier you in 2014

Looking for better nutrition options in the new year? Tulsa Community College Fitness Center Specialist Shawna McClung, B.S., AFAA, is offering tips to those who may be resolving to eat healthier in 2014.

She says:

·All meals should be under 450 calories.

·Snacks should be under 250 calories.

·Eliminate empty calories by avoiding sodas, fruit juices and high calorie drinks, especially during meals.

·Choose organic, range-free, grass-fed, antibiotic-free, and hormone-free whenever possible.

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(File photo: A student exercises at the Fitness Center on the TCC Northeast Campus.)

When planning meals, McClung says that following a portion size guide will help:

·Half of the plate = non-starchy vegetables

·Fourth of the plate = lean protein (fist-sized)

·Sixth of the plate = high fiber carbs and colorful fruits

·One-twelfth of the plate = healthy fats

McClung says the key to eating healthier is planning, preparing and staying organized. For example, make larger-than-normal meals on the weekends or on weeknights and save a portion of the meal to eat at lunch during your workday.

Incorporating vegetables is one of the most important keys to healthy living, McClung advises. “Spice up grilled chicken by making kabobs with veggies. Wrap tacos in lettuce to save calories. Make meat dishes like chili and tacos with lean ground turkey or beef to save calories from fat as well as cholesterol.”

“Prepping and preparing your favorite veggies and mixed fruit will help you stay on track during the week when you want a quick snack. If you are not a huge fan of hummus and cannot get away from your favorite dip, then limit your dip to only a tablespoon. Also, peanut butter or almond butter acts as a great dip for sweeter veggies like carrots and some fruits like apples.”

For more tips, visit McClung in the Fitness Center on the TCC Southeast Campus. Additionally, you can get nutrition and fitness information at any of TCC’s three other Fitness Centers, which are available at no charge to TCC students and employees.