Centralight

"I think dietitians sometimes get a bad rap for being known as the 'food police,'" says Mora, who also freelances for the online media source Diets in Review. "There always are new diet trends coming out, and we provide information that's relevant to help develop the conversation." Nutrition is central Growing up in Reed City, Mich., Mora says she always was interested in reading fitness- and health- related magazines. But when she enrolled at CMU, she first pursued a degree in elementary education. "I had no idea dietetics even existed," she says. "I took the class Introduction to Nutrition because I thought maybe that would be fun." Mora enjoyed it so much that she switched her major and, after earning her undergraduate degree in dietetics, she went back for seconds and earned her master's degree in nutrition and dietetics. In addition to the graduate degree program – which is offered entirely online – she also completed the 32-week Central Michigan University Dietetic Internship program. "My undergraduate degree gave me the knowledge base to navigate through the field of dietetics, and my graduate degree helped me with the research involved," Mora says. "The internship was held in a wide variety of clinical settings, and I'm really grateful with how varied it was. It really helped me prepare for what I am dealing with as a professional." Mora says it's common for people to feel they have to know their way around a kitchen to prepare tasty, nutritious meals. Because of her education and expertise in food and nutrition, Mora realizes a greater truth for everyone hoping to get a handle on healthy eating habits and lifestyles."You don't have to be a professional chef to whip up healthy meals, that's for sure," she says. So then, if breakfast indeed is the most important meal of the day, what did Registered Dietician Kati Mora have to eat this specific morning? A bagel, yogurt and a cup of coffee in honor of National Coffee Day. A quick, nutritious meal. Plain and simple. • Traveling light With holiday travels and vacations coming up, Kati Mora shares five steps to avoid diet sabotage while on vacation. These are steps that she uses when out with her husband, Aaron, and their two kids. Plan Your Meal-cation. When you plan a vacation, do you think about what you are going to do before you get to your destination? Why not think the same way about where and what you are going to eat. Look for a few healthy restaurant options to add to your dining plan or make a list of foods that should be making it to your plate at each meal. Although foods like fruits and vegetables may not seem like exotic options, you may be surprised at how they are prepared when traveling to a new place. Follow the Three-Plate Rule. If you are faced with a buffet, try to limit yourself to three plates only. One plate for your salad, one plate for your main course and one plate for your dessert. This will allow you to enjoy a little bit of everything the buffet has to offer without overdoing it. Drink Wisely. Alcoholic beverages, juices and sodas can add a lot of calories to your meal one glass at a time. Try to limit your caloric beverage intake to one glass per meal. After that, switch to water. Better yet, drink just water instead. Share with Your Co-Vacationers. Remember in elementary school how important sharing was? Sharing is still important – and a great way to enjoy some of your favorite foods without over-consuming calories. Instead of eating an entire appetizer or dessert, think about splitting it with the person you are traveling with. buffet table. Look for foods that you absolutely must have on your plate and those that you could probably live without. While scoping, don't forget to listen to that little voice in the back of your head shouting out healthy food advice to you. I like to think that voice is me kindly reminding you to look for those foods that are low to moderate in calories and full of nutrients. Of course, make sure you leave a little room for some of those foods that aren't necessarily healthy, but just taste amazing. After all, you're on vacation! Scope Things Out. Before you sit down to eat, scope out the menu or For more diet and nutrition tips, go to Kati Mora's website aroundtheplate.com. • centralight winter '11 11 Quick tips Everything from work to the children's soccer practice and prior commitments often make it difficult to ensure you have healthy meals available for breakfast, lunch and dinner. Kati Mora offers a few quick tips to help you get the most out of your meals. Make time to plan ahead Planning your meals several days to a week ahead of time will save time at the store and make it easier to prepare your meals. Take a moment As you prepare your meals, stop for a second and ask yourself, "Am I incorporating all the food groups into this meal?" to make sure you're getting the nutrients you need. Make it count There's no sense in wasting your calorie intake for the day on foods you don't like. Make a concerted effort to think about what healthy foods you like and focus on filling up on those first. Experiment in the kitchen Keep menu ideas fresh by trying new healthy recipes and looking for ways to improve the nutritional value of the foods you eat. •

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