Inspira Health Network

Could your eating habits use some sprucing up? Registered dietitians at Inspira Health Network offer their favorite tips. Nuggets of Nutrition Wisdom This wholesome, low-calorie snack helps beat sugar and salt cravings that can derail a healthy diet. Ingredients 1 ½ cups oat circles cereal 1 ½ cups corn squares cereal ½ cup almonds, chopped ½ cup raisins ½ cup small pretzels ½ cup dark chocolate chips Directions Combine all ingredients in a large bowl. Divide into ½-cup servings and store in airtight containers or resealable plastic bags. Enjoy! Nutrition Information Serves: 10 Calories: 50 Total fat: 5g Protein: 3g Cholesterol: 0mg Carbohydrates: 22g Total sugars: 11g Dietary fiber: 1g Sodium: 90mg Recipe courtesy of "What's Cooking? USDA Mixing Bowl" Visit InspiraHealthNetwork.org/Health- Wellness and select "Healthy Recipes" for more snack ideas. Sweet 'n' Salty TRAIL MIX 3 Ways to Curb Your Cravings Researchers haven't yet learned why people get hit with food cravings. Nevertheless, giving in to sugar and salt binges can spell disaster for your diet and overall health. When a craving strikes, stay strong with these strategies, courtesy of the Academy of Nutrition and Dietetics: 1. Stick to a snack schedule. You're less likely to give in to a craving if you know snack time is approaching. 2. Record your cravings. Jot down when they hit and how often. That helps you take steps to manage them better in the future. 3. Put them off. Cravings often arise when you're bored or stressed. Take a walk, call a friend or distract yourself with a funny online video. Kemi Adejare, R.D. "Keep a food record. This is important because it makes you accountable to yourself. If you keep track of what you eat, you are more likely to be thoughtful about the dietary choices you make." Margaret Brooks, M.S., R.D. "Reduce your calorie intake by being mindful of portion sizes. To become more aware of what you put in your body, learn how to read and interpret food labels." Diana Wind, R.D.N., board-certified specialist in obesity and weight management "If you're bored with the same old fare, switch things up by, for example, trying the Mediterranean diet. Look for new ways to incorporate plant foods, whole grains and healthy fats, such as avocados, nuts and seeds. Find time in your schedule to cook more. Plan ahead — that makes it easier to prepare meals at home." Learn more about nutrition counseling at Inspira, including how to make an appointment with a dietitian, at InspiraHealthNetwork.org/Nutrition-Counseling. Late Winter 2018 3 Inspira Health Network Family & Friends + You

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