Paulette Lambert RD, CDE, Director of Nutrition, CHLI
Along with exercise, maintaining a healthy diet can be a major step toward weight loss and maintenance at this time of life. Aiming for a daily range of 1,400 to 1,600 calories is ideal. Limiting the empty calories in refined sugars (sweets) and alcohol to no more than 700 calories per week is a big first step.
Consider a glass of wine or a small dessert a special once-weekly treat, rather than a daily indulgence, and strive for a healthy diet low in refined carbohydrates (white food). Eat whole grains, which keep you full longer and decrease your risk of chronic disease, in controlled quantities: four to six carbohydrate servings of whole grains are adequate for most women and help maintain a healthy weight. Bump up the volume of your fruit and vegetable intake, as well. Three fruit servings per day and unlimited vegetables will not only improve your health but also bulk up your meals and snacks without adding unwanted calories. Instead of two cups of pasta, have one cup of whole grain pasta with one cup of steamed veggies.
Paulette Lambert RD, CDE, is director of nutrition for California Health & Longevity Institute, located within Four Seasons Hotel Westlake Village (chli.com). With more than 27 years of private practice after an extensive clinical education, Lambert has wide-ranging experience in clinical nutrition and the development of individualized dietary plans.
Grilled Summer Vegetables with Balsamic Vinaigrette
4 small zucchini, cut lengthwise
1 red onion, sliced into rounds
2 yellow summer squash, thinly sliced
2 firm-ripe tomatoes, cut into ¼-inch slices
½ pound asparagus spears, trimmed
2 Portobello mushrooms, cut into ½-inch pieces
2 red or yellow bell peppers, cut into thin slices
1 ½ tablespoons olive oil
3 tablespoons balsamic vinegar
1 teaspoon sea salt
1 teaspoon black pepper
2 teaspoons chopped garlic
Preheat grill to medium-high heat. Place chopped vegetables in large bowl. Add remaining ingredients; mix well with hands to evenly coat all vegetables. Grill for 5 minutes on each side. Check frequently to avoid burning. Transfer to serving platter.
Note: May be made ahead of time and served at room temperature. Use leftovers in sandwiches or salads. Makes 6 servings
Tags: Fruits and Vegetables