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West Texas VA Health Care System

 

New Year’s Resolutions

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Healthy Meal
Wednesday, January 9, 2013

Is eating healthier or losing weight on your New Year’s Resolution list??  Following the latest fad diet or being overly restrictive may last for the first few weeks, but by late January those resolutions will likely be put on hold until next year.  This year, instead of resolving to lose weight, simply focus on a healthier you!  Try these simple yet sensible tips to help you adopt a healthier lifestyle and stick with that resolution all year long!!

• Start with Breakfast: Stop skipping the greatest meal of the day!  Studies have shown that people who eat breakfast regularly are more likely to control their weight than those who skip breakfast.  An ideal breakfast contains at least 3 food groups.  For example, a bowl of whole wheat cereal with low-fat milk and ½ cup of berries can start your day the healthy way!!

• Don’t Forget the Color: Even in winter, you can fill your plate with colorful fruits and vegetables.  Frozen produce is a great pick during wintery months as they are packaged at the peak of perfection, low in calories and fat, and great sources of dietary fiber.


• Healthy Snacking Please: When you feel that mid-afternoon hunger twinge grab fresh or dried fruits.  They are high in antioxidants and fiber and low in calories.  Make it fun by using low-fat yogurt as a dip or combine with ½ cups of unsalted nuts for added protein!

• Choose Whole Grains: Strive to consume at least 3 servings of whole grains every day.  Whole grains are a great source of dietary fiber and provide an array of antioxidants not found in fruit and vegetables.  Increase your consumption by using whole grain breads and cereals, brown rice, and whole wheat pasta.
 
• Focus on Sodium: Reducing sodium intake can help lower and maintain blood pressure.  This can be a healthy benefit for our heart!  Choose foods that are labeled low sodium or sodium free.  Pick fresh or frozen fruit and vegetables, whole grains, and season with fresh herbs and spices.  Remember American Heart Month is right around the corner! 

This new year set your goal and stick with it!  You can do it!!  If you come to a road block and need some advice or direction, please contact the Nutrition and Food Service Department at 1-800-472-1365 ext 7067.  We have many wonderful programs that can help you maintain a healthy lifestyle and diet:

• MOVE! Class- 2 hour weight management class focusing on diet, exercise, and lifestyle changes
• TeleMOVE- an 82 day weight loss program designed to provide you with one-on-one care from a dietitian using an in-home messaging device
• Nutrition Consult- a 30 minute one-on-one counseling session with one of our outpatient dietitians
• Healthy Cooking Class- a 2 hour cooking class held once a month teaches Veterans how to prepare delicious and healthy meals

Wishing you all a Joyful and Prosperous 2013!!

Here’s one recipe that rolls all of these great tips into one delicious dish!

Easy Breakfast Taco Recipe 

Ingredients:      
• Cooking spray     
• 2 egg whites      
• 1 Tbsp chunky tomato salsa    
• 1 tbsp light cheddar cheese    
• 1 whole wheat tortilla
     
Preparation:  
Mix egg white, salsa, and light cheddar cheese.  Pour ingredients into a microwave safe bowl sprayed with cooking spray and microwave on high for 1 minute30 seconds.  Spoon out contents into tortilla, roll up and enjoy.

Nutrition Facts: Serving Size: 1 Taco, 199 Calories, 6g Fat, 575 mg Sodium, 18g Carbohydrates, 5g Fiber, 5g Protein.