Eat This, Not That!

Ask the Experts by Shirley Dunlap and Dan Kellogg 

Q: Does eating meals at regular times make any difference in making better food choices?

A: Yes, particularly when following the recommendations to "build" healthy meals and snacks. Eating at regular, consistent times - using the basic food groups - provides our bodies and brains with the energy and nutrients to perform at our best.

As we use energy, it needs to be replenished at different intervals. Meals should be eaten every four to five hours and snacks every two to three hours. Eating at regular, consistent times also helps manage hunger. Waiting too long to eat often leads to making poor choices and overeating.

Whole grains, fruits and vegetables are great sources of fiber which help us feel full, less likely to overeat.

Q: Can I still eat some of my "favorite foods" when eating out even if they are considered "bad" foods?


A: Yes, all foods can be eaten occasionally in a healthy, balanced diet, without labeling these choices as "bad."

Everyone has favorites and from time to time, they can be enjoyed in moderate portions, guilt-free. Look for opportunities to reduce the amount by ordering a child-sized portion or sharing with someone. Make healthy choices in other ways for that meal. Balance food choices with regular activity/exercise. Keep healthy choices available most of the time. Save higher calorie choices for special occasions or as a treat, but it's not necessary to exclude them altogether.

Q: How can I make unhealthy recipes healthier?

A: A few small changes can make a big difference. Calories can be cut in half by reducing sugar and fat. Remove poultry skin before cooking. Replace salt with herbs and spices. Replace whole milk with low fat, evaporated skim, or skim milk. In recipes use fat free, low fat or reduced calorie dairy products and soups. When baking, try applesauce/pureed fruit to reduce the amount of oil. There are a variety of websites and phone apps helpful with recipe "makeover" tips. is a great resource to try!

Shirley Dunlap is the registered dietician, certified diabetes instructor and nutrition editor at Beaumont Hospital, Grosse Pointe's Outpatient Diabetes Program. She can be reached at 586-779-7901. Dan Kellogg is the Executive Chef, Beaumont Grosse Pointe. Kellogg can be reached at 313-343-1581. Beaumont Hospital is a member of the Family Center's Association of Professionals.

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To learn more about making better choices in your diet, join us on Thursday, March 19th, 2015 at 6:30pm at Services for Older Citizens (SOC) for a special "Pick Two for Your Healthy Future" event. Visit to learn more or to register for this free event. 

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Pick Two for Your Healthy Future

Ask The Experts Talks with Beaumont Professionals

March 19, 2015 - 6:30pm-9pm, FREE
Chef Dan's "liter" desserts reception follows

Choose from Two of Three 30-minute Talks
Each topic repeated two times this evening

Location: (SOC) Services for Older Citizens, 158 Ridge Road, Grosse Pointe Farms

Mindful Parenting

pick 6:30 or 7:15pm session featuring Lori Warner, PhD, clinical psychologist and board certified behavior analyst, assistant director of the Center for Human Development at Beaumont Children’s Hospital

Families today are sometimes so busy, we do not take time to truly appreciate what and who we have in our lives! Parents and children alike can benefit from learning how to live "in the present moment" and build happier, healthier families. Mindfulness is a simple idea but takes practice. We will discuss ways to improve our joy in the everyday wonders of parenting.

Women and Heart News

pick 6:30 or 7:15pm session featuring Sarine John-Rosman, MD, clinical cardiologist at Beaumont Hospital, Grosse Pointe and the Ministrelli Women's Heart Center at Beaumont Hospital, Royal Oak

Heart disease is the number one killer of women. 1 out of 3 women will die of heart disease. We will help you learn about the risk factors for women and understand what you can do about them. We will discuss how you can put together a plan with your doctor to prevent and treat risk factors.

Eat This, Not That

pick 6:30 or 7:15pm session featuring Daniel Kellogg, executive chef for Beaumont Hospital, Grosse Pointe and Shirley Dunlap, RD, CDE, registered dietitian and certified diabetes educator at the Beaumont Grosse Pointe Outpatient Diabetes Education Program

Changing one's eating and lifestyle habits – by making healthier food choices throughout the day and becoming more active in fun and enjoyable ways – can help to reduce health risks.

Registration link >>

Enriching Our Community Through Stronger Families
The Family Center serves as the community's hub for information, resources and referral for both families and professionals. The Family Center is a non-profit organization founded with a mission to serve our community through programs and resources vital to today's families.

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To volunteer or contribute, visit the 'Get Involved' page, call 313-447-1374.
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32 Lake Shore Drive, Grosse Pointe Farms, MI 48236.