1.
A
NUTRITIONIST’S
POCKET
GUIDE
TO
HEALTHY
EATING
A free e-book created and written by
Anna-­‐Lisa
Finger
MS,
RD,
LDN
Nutritionist & Personal Trainer
www.runningongreen.com
Living
a
Healthy
&
Sustainable
Life

2. In your kitchen:
1. Clean out your cabinets and fridge by removing all food items that contain:
• trans fats and partially hydrogenated vegetable oils. Check your peanut butter,
store bought cookies, crackers or other processed foods.
• sugar-sweetened beverages (sodas, teas, orange-flavored drinks)
2. Remove all trigger foods. Trigger foods are the foods that trigger you to overeat or
binge. They are foods you just can’t get enough of. Just one bite can result in you
finishing the entire thing. Trigger foods vary per person, for some it may be salty
foods such as chips or pretzels for others it may be sweet things such as ice cream,
cookies or cake. Whatever it is, don’t keep your trigger foods in your home or at work.
3. Keep a bowl of fresh fruit on the counter; you’ll be more likely to eat it if it’s visible.
4. Plan meals one week ahead of time and write up a grocery list of what you need. You
will save time and eat healthier.
• If you have kids, get them involved in the planning process because they are
more likely to eat what’s prepared and can help with food preparation.
• Be sure to also include some meals that don’t require much prep time.
• Example: rotisserie chicken, pre-washed spinach and some whole-wheat pita
bread make a quick and healthy chicken sandwich.
5. Make more home-cooked meals and reserve restaurants for special occasions. Food
served in restaurants are generally oversized and packed with salt, sugar and fat which
makes it difficult to make nutritious food choices.
At your job…
1. Pack your own healthy lunch. By bringing your own lunch to work, you save calories AND
money.
2. On Mondays, stock your office with healthy snacks for the week. If you have a fridge
available, fill it with baby carrots or other cut up veggies, single servings of non-fat yogurt,
string cheese or peanut butter. If you don’t have a fridge, stock up on apples, bananas,
pears, portion-controlled bags of nuts and dried fruits, fig bars, whole grain crackers,
pretzels, or popcorn.
3. Keep black, green or herbal teas in your desk. A nice cup of tea
can get you over an afternoon slump and prevent you from going to the
next vending machine.
A
Nutritionist’s
Pocket
Guide
to
Healthy
Eating©
www.runningongreen.com

3. 4. Keep sneakers at your desk and add a 10-20 minute brisk walk during your lunch break.
5. If you’re at a desk all day, schedule stretch and quick walk breaks throughout the day.
Also, stand up when you talk on the phone. Studies found that people who spend more
time sitting are more likely to develop heart disease, diabetes and some cancers.
On your plate…
1. Always eat breakfast. Studies show that people who are successful at
losing and maintaining their weight loss eat a healthy breakfast
everyday. If you are not a breakfast eater, start small, like a small
banana or a slice of whole wheat bread with peanut butter. Then
gradually add more food.
2. Use smaller plates (about 9 inches). It will make your plate look fuller and will help you
moderate portion sizes.
3. Eat less red meat (beef, pork and lamb) and avoid processed meats such as ham,
bacon, salami, hot dogs and sausages. Studies show that red and processed meats
cause colon cancer. The American Cancer Institute for Cancer Research recommends
no more than 18 ounces of red meat a week. And any amount of processed meat
raises your risk of colon cancer. Eating less red meat also lowers your risk of diabetes,
heart disease and obesity.
4. Eat a “healthy plate”. Choose nutrient-rich foods and watch portion sizes. Harvard’s
Healthy Eating Plate method can help you create a nutritious meal.
• Make half your plate vegetables and fruits.
• Make a quarter of your plate a whole grain.
• Make a quarter of your plate a lean healthy protein such as beans, fish, poultry,
or nuts.
A
Nutritionist’s
Pocket
Guide
to
Healthy
Eating©
www.runningongreen.com

4. 5. Make water your main beverage and avoid sugary drinks. The Institute of Medicine
recommends that men get at least 13 cups and women 9 cups of water a day. Water
keeps you hydrated and helps you feel full.
6. Always serve food in the kitchen. It helps prevent overeating.
7. Schedule set times for meals and snacks, and don’t skip meals! Eating regularly keeps
your energy stable and prevents you from overeating at your next meal.
At the grocery store…
1. Shop from your grocery list. If you only buy what’s on the list you are less likely to
make unhealthy impulse purchases.
2. Don’t go grocery shopping while hungry. Have a snack before you go, such as a piece
of fruit, dried fruit and nut mix, or a glass of skim or soy milk. You will be less likely to
buy foods you don’t really need.
3. Shop the outer sections or perimeter of the store. Generally, the healthier foods are
found at the outer sections, such as the produce section, fish, meat and poultry cases
and dairy sections.
• Avoid highly processed and prepared foods. These foods are high in calories,
fat sugar and salt.
A
Nutritionist’s
Pocket
Guide
to
Healthy
Eating©
www.runningongreen.com

5. • Choose whole fresh foods such as fruits, vegetables, whole grains, beans,
legumes, fat free or low fat dairy products.
4. Shop for local fruits and vegetables in season. They are less expensive, taste better
and are environmentally friendly. Local produce needs less travel time, which means
less fossil fuel used.
5. Choose more plant-based proteins such as beans, legumes, soy products, whole
grains, or lean poultry and fish instead of red meat.
6. Take the time to read food labels. Determine the serving size and calories.
• Limit fat, cholesterol, sodium and sugar.
• Get enough of dietary fiber, vitamin A, vitamin C, calcium and iron.
• 5% or less of Daily Value (DV) is considered low and 20% or more is considered
high.
• There is no DV for sugar but the American Heart Association recommends that
women get no more than 100 calories per day from added sugar, which is about 6
teaspoons or 24 g of sugar. And men no more than 150 calories, which is about 9
teaspoons or 36 g of sugar.
A
Nutritionist’s
Pocket
Guide
to
Healthy
Eating©
www.runningongreen.com

6. On the go…
1. Always carry water with you and sip throughout the day. Purchase a reusable water
bottle and keep it filled in your bag/car. By the time you feel thirsty you are already
dehydrated.
2. Always keep a non-perishable healthy snack in your bag or car. This will prevent you
from making unhealthy food choices when you’re on the go with no time to eat.
• Fresh fruit, dried fruit & nuts, fig bars, pretzels, whole grain crackers.
At the restaurant …
1. Plan ahead. Check out the menu online before you go to the restaurant and decide
what you will order. You will be less tempted to order foods that are unhealthy.
2. Avoid buffet-style restaurants. More foods and food choices make it difficult to watch
your portion sizes and results in overeating.
3. If you want to know how foods are prepared, don’t be afraid to ask questions, or for
substitutions, if necessary.
• Choose foods that are steamed, broiled, baked, roasted, poached or lightly
sautéed.
• Instead of fries or mashed potatoes, order a side salad or steamed veggies.
• If you order a salad, ask for the dressing on the side.
4. Avoid fillers. If bread or chips are served before the meal, ask to have it removed or
better yet, let the waiter know not to bring it in the first place.
5. Portion sizes in restaurants are generally oversized; order a healthy appetizer as your
main meal or share an entrée with your dining companion.
6. Always order water to drink. It has zero calories and gives
you something to do while waiting for your dinner.
• If you order alcohol, avoid mixed drinks, which are high
in calories. Instead, choose wine, beer, Tequila or any other
“clean” drink and nurse it through dinner.
• Limit your alcoholic drinks to a maximum of one if you’re
a women, or two drinks if you’re a man.
• Alternate water with alcohol, it keeps you occupied and
helps nurse your drink through dinner.
7. If you want dessert, split it with someone.
A
Nutritionist’s
Pocket
Guide
to
Healthy
Eating©
www.runningongreen.com