Food for thought

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Last week I told you about our lunch and cooking class at Rouge Tomate, the chic and super-nutritious restaurant in NYC. Resident dietician Natalia Rusin is getting married next month, so we talked a lot about the challenges of eating well in the midst of wedding planning. Here are her best tips for fellow brides:

Eat meals that are satisfying and well-balanced. Aim for each to include a lean protein (chicken or turkey breast, shrimp, lobster, white fish, pork loin, sirloin and tofu are all great choices), fruits and vegetables, low- or fat-free dairy and whole grains.

Fill up on veggies. They're low in calories but full of fiber, so they will help you feel satiated. Raw, steamed, grilled and roasted vegetables are best, and dark leafy greens, broccoli, carrots, red peppers, beets and tomatoes are particularly nutritious choices. Just be sure the veggies are not full of added fat like oil, butter, cream, cheese or salad dressing.

Snack on fresh fruit. Just one piece will fill you up between meals and give you important vitamins and minerals that can make your hair shiny and your skin glowing. Citrus, berries and melon are ideal for this.

Discover Fage Greek-style strained yogurt. This is one of my favorite products: It's high in protein and has no fat, yet it's also thick and rich-tasting, like sour cream. I love it for breakfast, with fresh fruit, nuts or some whole-grain cereal added.

Stay hydrated. Water and tea (cold or hot) are your best options; tea is full of antioxidants and great for your skin. Avoid beverages that contain added sweeteners.

Beware of too much sodium. This is most important the night before your wedding because sodium can cause you to retain water and appear puffy. Stay away from sushi and Chinese food, especially, because soy sauce is loaded with sodium. —Betsy Goldberg, deputy editor, Modern Bride

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