Hello! I’m Robin Quay, MS, RD, and I’m a Registered Dietitian for Sodexo. I recently relocated to VA from CT. I studied in California, where I received my BS at Cal Poly, San Luis Obispo, and completed my Master’s degree and dietetic internship at San Jose State University.
I love the idea that making healthy choices helps people to feel well, look their best, and have the energy to do their best in both the physical and mental activities they choose to participate in each day. I’m excited about helping to make healthy choices easy for those of you at the Institute for Advanced Learning and Research, whether it’s making healthy lunch choices at the cafe, planning meals for your family, or working physical activity into a hectic schedule.
Here are some quick and easy healthy tips:
Eat LOTS of fruits and veggies! Fill ½ your plate with fruits and veggies at every meal, and snack on them between meals, too. They’re loaded with vitamins, minerals, fiber, phytonutrients and antioxidants that keep your body running well. They’re low in fat and calories, and filling, too!
Re-think your drink-Did you know that a 12 ounce soda has 9 teaspoons of sugar and 150 calories? And a grande iced mocha from Starbucks has 7 teaspoons of sugar and 320 calories? Drink water instead and save the calories!
Limit desserts-They’re high in fat and sugar, and low in nutrients. Although they taste delicious, the empty calories from them can really add up…try to have no more than 1 each day. And by the way, one cookie equals one dessert!
Don’t ride-walk! It’s amazing how many steps you’ll take and how much time you’ll spend being active if you walk. Take the stairs, and park your car far from the door when you run errands. Just 30 minutes of walking each day will help you feel great and be healthier. According to the Center for Disease Control, 30 minutes of exercise 5 days a week will help prevent weight gain and reduce depression, among many other health benefits.