Andrea Garen, Registered Dietitian
Andrea Garen
About me:
Andrea Garen is a registered dietitian and project manager for Dairy Council of California. She manages the marketing and editorial strategies for Meals Matter.org, which includes social media efforts and online tool development. She is a contributing writer to the Meals Matter.org blog and has also written and edited numerous nutrition education materials for parents and children.
As a spokesperson for Dairy Council, she speaks widely on consumer health and nutrition issues for radio, television, print and online outlets. With a Master's degree in dietetics from San Francisco State University, Garen has been invited to speak at University of California, Berkeley; University of California, San Francisco; San Francisco State University and California State University, Hayward.
As a mother of two young children, she is passionate about nutritious food and reality-based eating, which means choosing nutritious foods and preparing them in a way that makes them taste great. Sometimes that means minimal preparation and other times it means following a more detailed recipe. She believes that no foods are off limits!
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Rather than worrying about what not to eat, enjoy your food and remember that mealtime is part of your total eating experience.
Eat for Pleasure
Take time to savor your food. A healthy eating plan will include “indulgences” every now and then and you shouldn’t feel guilty about eating the foods you love. Comfort foods are examples of how closely tied our emotions are to our eating habits. So, if you find comfort in a high-fat treat, rather than viewing it as something “bad,” take extra time to sit down and really enjoy it.
Eat with Family and Friends
Create positive eating experiences for yourself and your family by taking the time to sit together at mealtime. Not only can it be pleasurable for the adults but is an ideal time to share your positive attitudes about food with your children. Mealtime conversation brings the family together, promotes positive self-esteem in children and starts a lasting and positive relationship with food.
You can also include your family in meal planning and preparation. Mealtime is an ideal time to strengthen family ties and pass on family cultural traditions. Kids are more likely to try new foods when they are involved in meal preparation.
Consider Satiety
Eat balanced meals that are satisfying, by choosing nutrient-rich foods from all five food groups. A balanced meal consisting of carbohydrate, protein and fat gives you energy, prevents a drop in blood sugar and sustains you for several hours. Carbohydrates provide quick energy, protein foods provide energy beyond 2 hours and fat, which is high in energy (calories), sustains energy for up to 4 hours. Eating meals or snacks that contain carbohydrate, protein and fat is the best way to feel satisfied and have sustained energy.
So, if you’re trying to last between meals without a dip in energy –or strong food craving that sends you to the vending machine—think of eating balanced meals of nutrient-rich food, including carbohydrate, protein and, yes…some fat!
In general, a meal including a variety of foods from several food groups will provide the balance you need. Try the Personal Nutrition Planner for more ideas.
For more strategies and tips on mindful eating and eating without guilt, read our collection of blog posts on choosing a Positive Eating Approach here on the Meals Matter blog.
Andrea Garen, Registered Dietitian
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