Make Mindless Eating Work for You

Does the thought of "going on a diet" make you cringe? For most, this means cutting out your favorite foods and battling cravings all day -- a less-than-exciting prospect for almost everyone. But new research points to a more effective, less drastic approach to adopting a healthier diet.

"Mindless eating" centers on the idea that cues in our everyday environments strongly influence what and how much we choose to eat. We know salty, greasy potato chips are not a healthy snack, but when they beckon us from the kitchen counter, few have the willpower to ignore them. Put them in the pantry and it is "out of sight, out of mind." Better yet, leave them at the supermarket. You are not completely banning potato chips; you are just setting yourself up to eat far fewer of them on a regular basis.

On the flip side, look for ways to make healthy snacks the norm for you and your family. Stock your fridge with yogurt cups, single-serve cottage and string cheese, and fresh fruit and vegetables that are washed, chopped, and ready to eat. Replace the potato chips with easy-to-grab whole grain crackers and cereal. Remember that the best snacks include foods from at least two food groups -- dairy, fruits, vegetables, and grains -- and a good source of protein, which will help keep you full until the next meal.

Dairy foods are an excellent source of protein -- offering 8 grams per serving -- and they pair well with fruits, vegetables, and whole grains for a tasty, nutritious snack that fits into any healthy diet. Stock and prepare satisfying snacks like cubed cheese with sliced vegetables, cottage cheese with fresh fruit, and even cereal and milk so they are easy to grab and enjoy. Look for ways to make healthy choices "mindless" at meals, too. A yogurt cup in every lunchbox and a glass of milk at breakfast, lunch, and dinner make healthy eating a routine rather than a chore.

Take a new approach this time and forget the diet. Replace less healthy snack foods with milk, yogurt, cheese, fruits, vegetables, and whole grains and start using "mindless eating" to your advantage.

Banana Breakfast Smoothie

A quick, healthy breakfast is a snap with this simple smoothie. Enjoy it at home or sip it on-the-go!

Makes 2 Servings

Prep Time: 60 min

Cook Time: 15 min

Ingredients

1 large fully-ripened banana, peeled and sliced

1 cup whole-grain, puffed rice cereal

3/4 cup fat-free milk

1/2 cup low-fat plain yogurt

2 tsp honey

1/2 tsp vanilla extract

Instructions

In a single layer on a plate, freeze the banana slices for at least 1 hour (or overnight). Add the frozen banana, cereal, milk, yogurt, honey and vanilla to a blender container. Cover and puree until smooth. Pour into 2 chilled glasses.

Nutrition Facts

Calories: 190

Protein: 8 g

Fat: 1 g

Calcium: 20% Daily Value

Cheesy Egg Scrambler

Start your day with this healthy, satisfying breakfast pita pocket. Kick up the flavor with your favorite zesty cheese and chopped vegetables before scrambling.

Makes 1 Serving

Prep Time: 3 min

Cook Time: 3 min

Ingredients

1/2 whole-wheat pita bread

2 large egg whites

1/4 cup shredded reduced-fat mild Cheddar cheese

Instructions

Toast pita; set aside. Spray small skillet with non-stick cooking spray. Heat over medium heat 20 to 30 seconds. Scramble egg whites and cheese in preheated skillet until egg whites are set and cheese is melted. Fill pita pocket with eggs and cheese; serve.

Nutrition Facts

Calories: 150

Fat: 6 g

Protein: 16 g

Calcium: 20% Daily Value

For more information about the St. Louis District Dairy Council, please visit our website at www.stldairycouncil.org or check us out on Facebook!