Nutrition Director of California Health & Longevity Institute at Four Seasons Hotel Westlake Village Offers 10 Ways to Improve Your Diet (March is National Nutrition Month)
In honor of National Nutrition Month in March, Paulette Lambert, RD, CDE and director of nutrition at California Health & Longevity Institute located within Four Seasons Hotel Westlake Village, offers 10 easy ways individuals can improve their diet for optimum health. “These simple strategies can promote weight control, optimum nutrition intake, longevity and even reduce our impact on the environment,” said Ms. Lambert, a registered dietitian and certified diabetic educator.
Her recommendations include:
1. Eat 7-10 servings of fruit and vegetables daily. Two cups of cooked vegetables, two cups salad (excluding iceberg lettuce) and two to three pieces of fruit ensure adequate antioxidants, vitamins, minerals and fiber to lower risk for chronic disease.
2. Consume less animal protein. Too much causes increased risk for CHD and cancer. Limit to 9-10 oz. per day for men, 6-8 oz. per day for women and children.
3. Limit sugary “treats” to one to two per week.
4. Avoid all sugar drinks including juices. Limit calories in drinks to no more than 10 calories/8 oz.
5. Eat evenly throughout the day to avoid a high glycemic overload. Three meals and one or two snacks are adequate for most of us.
6. Decrease condiments to one or two tablespoons to lower sodium intake, thereby reducing the risk for hypertension. Even those with low blood pressure now should keep this in mind as it increases with age. Studies show a high the sodium intake in younger years increases risk for hypertension at earlier ages.
7. Focus on real, whole food -- the less processed the better. Look for foods with few ingredients. For example, choose a cereal that has two to five ingredients, not 25!
8. Eat vegetarian protein three to five times per week to lower risk for chronic disease as well as reducing the impact of a high protein diet on the environment.
9. Spend food dollars on quality meats and poultry, not quantity. Cleaner, sustainable meats cost more, but are healthier for both you and the environment sure and the environment
10. Buy organic dairy when possible to avoid antibiotics and hormones that are added to factory livestock production.
To help guests and local residents learn out to these strategies into action, California Health & Longevity Institute offers the Wellness Kitchen hands-on cooking class and dining experience taught by registered dietitian-chefs. In March, Wellness Kitchen class themes include “Family Meals in Minutes” and “Simple Healthy Cooking” where guests learn to make recipes such as Southwest turkey chilli and curried butternut squash and lentil. Wellness Kitchen special events include “Meals that Heal,” where participants learn how to lower cholesterol and treat and prevent heart disease by preparing foods that maximize vitality and health. Young chefs ages 10 to 16 bake up fun in a “Junior Bread Bakers” class focusing on recipes for whole grain muffins, breads, biscuits and rolls.