Wednesday, May 19, 2010

Katie's Nutrition Nook: Starting the Diet Overhaul

Hi! My name is Katie Bach and my beautiful twins were born on 2/17/10! Along with being a member of CMOTC, I am also a Registered Dietitian and Certified Health Fitness Specialist. I graduated from OSU in Medical Dietetics and have had the opportunity to work with infants to the elderly to provide both weight loss counseling and general nutrition education.

I am excited to take part in the CMOTC blog with Katie’s Nutrition Nook and hope to answer your questions along the way as well. Nutrition is a hot topic and an ever-changing one at that! There is a lot of confusing info out there, so I will do my best to get the answers you need, want and deserve and take some of the guesswork out of it for you! Whether you are trying to lose weight or improve your family’s diet, I’ll try to hit on a variety of topics relevant to moms of multiples. If you have certain topics you would like to discuss/learn more about or simply a question, please be sure to comment below or send me an email at!

Today’s Topic: Starting the Diet Overhaul

We are all busy (how can you not be with multiples?) but our diets do not need to suffer due to lack of time and energy. Trying to make too many changes all at once can be overwhelming, discouraging and defeating. Making small changes that you can stick to will lead to diet modifications that you can adopt for a lifetime. Start by making a few tweaks to your bad habits and build from there.

Here are a few ideas:
  1. Drink more water - Do you really need 8 glasses of water a day-better believe it!?!?! Water is a natural appetite suppressant, which most people don’t get enough of. Instead we consume empty calories and artificial sweeteners through sodas, juices and flavored coffees. Just think, if we just drank water, we’d save money, time and calories (more to come on this subject matter later)!

  2. Eat breakfast - And your skinny latte doesn’t count!! Breakfast can be as quick and simple as whole grain toast with peanut butter, yogurt and fruit, or cereal with milk. It is the most important meal of the day-revving up your metabolism and keeping it burning all day long. Even though you may think you’re saving calories by cutting this meal, it will actually lead you to consume more calories throughout the day.

  3. Exercise portion control - Did you know a portion of meat should only be the size of a deck of cards? Or that a cup of cereal is about the size of a baseball? Our portion sizes are out of control! Along with the overflowing plates of food, our mid-sections are also overflowing as we are becoming muffin top America!! Have you ever tried measuring your food to see what you actually should be eating? You’ll be amazed…

  4. Pack your lunch - People who eat out regularly (whether fast food or sit down), consume larger amounts of sodium, fat, sugar and calories and their diets tend to be less nutritious than those who eat at home. Try packing your lunch to include a more balanced diet and limit processed foods.

Remember to limit the use of words like always or never. Start with one goal a few days/wk and add to it.

Answer these questions when making your goal:

  • What do you want to change? (i.e. eat more fruits)
  • Why do you want to change it? (i.e. they are healthy and I don’t eat enough of them)
  • You are going to (do what?) (i.e. eat fruit twice a day)
  • How often? (i.e. 4 days/wk)
  • What are your barriers?
  • How will you overcome them?

Now that you’re on track to a healthier you, comment about it! I can’t wait to hear what you’re doing!!

Please feel free to comment below or send emails to with any questions you might have for me. As well, if you have suggestions for topics you would like me to discuss in Katie's Nutrition Nook, please let me know.



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