I want to reward myself with something to eat or drink. I know I told you not to reward yourself with food but it still tempting, isn’t it?
It’s a hot summer day and I’m hot and tired from my day of running errands. I want a rich cold sweet coffee drink from Starbucks!
I stand in line for a few minutes trying to make up my mind. I decide on an Iced White Chocolate Mocha, my mouth starts to water just thinking about it.
The line is really long so I have some time to think. I notice the price…3.75!!! Just for a drink!
I leave the line. I’m not sure I want to spend that much money on a drink.
Maybe I should buy a snack instead. I like to chew my calories not drink them.
Then some words come to mind…”Today’s little step is to always make fruit part of your snack.” Hmm seems like good advice!
I notice a chopped fruit salad. It looks so colorful, sweet and juicy.
It’s also about the same price as the drink.
I pay for the fruit salad and walk by the Starbucks line up.
This time I reward myself with nutrient rich food!
But I must confess that I don’t always make the best choice!
The Iced White Chocolate Mocha would have been empty calories. That drink contains little or no essential vitamins or minerals. It provides very little value to my body. The only nutrient worth noting is the 2 % milk; it’s 25 % of the daily amount of calcium.
It has 330 calories and 15 grams of fat!
Those extra calories would have gone straight into extra fat on my body!
The fruit salad on the other hand is nutrient rich. The fruit salad is high in nutrients but relatively low in calories.
Nutrient-dense foods contain vitamins, minerals and complex carbohydrates.
The fruit salad has only 109 calories and 0 grams of fat!
There is 5.2 grams of fibre so that will help me feel full longer and it also means a lot of chewing too!
The fruit salad has lots of Vitamin A and C .
Let’s do a quick review….
Nutrient rich foods provide more nutrients than calories.
Empty calorie foods contain more calories than nutrients.
Not sure about you, but when I read that list of empty calorie foods…they all sound yummy. Those are my temptations.
Make nutrient rich choices most of the time and your body will benefit!
Let’s make sure we have nutrient foods readily available in our homes.
When we buy a snack let’s make it a good one!
Remember our core verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation
TODAY’S little STEP: Choose nutrient rich foods most often and limit empty calories.
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