Most people eat meals on the run and are looking for healthy options that fit their busy lifestyle. Think ahead and plan for healthy eating. Organize your schedule to be near a restaurant at mealtime that offers healthy options. Here are some tips:
In a sandwich shop order a chicken, turkey or lean roast beef sandwich on whole wheat bread or a whole wheat wrap. Mustard or a low fat salad dressing is lower in calories and fat than mayonnaise or most sandwich spreads. Request lots of raw vegetables like dark green leaf lettuce or spinach leaves, tomato, onion or cucumber slices, bell pepper strips and grated carrots on the sandwich. Choose a piece of fresh fruit or a side salad with dressing on the side to use sparingly instead of chips.
Many restaurants have a healthier option section on the menu. Take time to look over the menu and take advantage of lower calorie options listed. Order foods baked, broiled, grilled, poached, roasted or steamed without added butter or other fat. Avoid those described as fried, batter dipped, crispy, buttered, creamed or breaded.
Substitute a green salad with dressing on the side instead of the French fries. Simply dip your fork in the dressing and take a bite or two to get the taste of the dressing on each bite of salad instead of pouring it all on the salad. Substitute a cup of fresh fruit for a salad already mixed with a high fat dressing like a mayonnaise based slaw or potato salad.
Choose a plain baked potato with chives and sour cream on the side to use sparingly instead of one with butter that is already melted into the potato by the time you get the meal.
Many restaurants serve much larger portions than a person needs. Request a take home box before starting to eat and put half in the box for a later meal. Then enjoy the other half still on the plate.
Choose water with lemon or lime, unsweetened tea or a cup of black coffee instead of a high sugar option like a soda, lemonade or sugar sweetened tea or coffee.
Plan ahead and take your own lean sandwich on whole grain bread with dark green lettuce and tomato slices, raw vegetables with hummus and fresh grapes or an apple for dessert. Pack in an insulated lunch container and enjoy when you are hungry.
What makes red and purple grapes and berries healthy for your heart?
Red and purple grapes and berries like blueberries, strawberries and raspberries contain phytonutrients believed to be beneficial for heart health. They also contain potassium and dietary fiber and are very low in sodium.
A few small clusters of red grapes make a great snack, dessert or edible garnish for a meal. And they are delicious in salads.
Visit our Recipes for a wonderful and quick to fix fruit salad recipe that combines the healthy benefits of grapes and berries.
Potatoes, including the skin, are packed with healthful complex carbohydrate, vitamins, minerals and dietary fiber that are vital for good health.
They contain phytonutrients which are food components being studied for their role in protecting us from certain diseases.
The key to keeping potatoes healthful is the preparation. Many traditional potato recipes contain lots of fat and sodium because of the fat and salt added in preparation. Examples are traditionally prepared fried potatoes, a huge baked salted baked potato (loaded with butter, sour cream, cheese and bacon) mashed potatoes, potato salad and potato soup.
Below is a great Cream of Potato Soup recipe that is much lower in calories, fat and sodium than many traditional potato soup recipes. Enjoy!
Root vegetables are the part of the plant that normally grow downward and anchor the plant into the ground where nutrients and moisture are absorbed.
They range in color from white, to bright pink, to orange and to deep red. Flavors range from sweet to mild and nutty.
These vegetables are low in fat and calories, rich in carbohydrate and most are good sources of fiber. Other nutrients vary according to the specific vegetable.
Beets, carrots, celeriac, parsnips, rutabagas, sweet potatoes and turnips are examples of root vegetables. Roasted root vegetables are a wonderful and hearty option to serve in cold weather. They can be served solo or combined like in the following recipe:
ROASTED ROOT VEGETABLES WITH
FRESH ROSEMARY AND GARLIC RECIPE
tablespoons canola oil
tablespoon fresh rosemary leaves
teaspoon black pepper
garlic cloves with skin removed
cups carrots sliced in ½ to ¾ inch slices
cups parsnips sliced in ½ to ¾ inch slices
cups sweet potatoes, unpeeled and cut in ½ to ¾ inch cubes
cups turnips, peeled and cut in ½ to ¾ inch cubes
sprigs fresh rosemary
oven to 450 degrees F.Spray a glass 8
inch x 13 inch baking dish with a nonstick cooking spray.
oil, rosemary leaves, black pepper, salt and garlic cloves in a large glass
bowl and stir to mix.Add vegetables and
toss to coat.Place vegetables in prepared
baking dish and bake for about 20 minutes.Remove from oven and turn with large spoon or spatula.Return to oven and bake another 20 to 25
minutes or until desired doneness and vegetables have a nice roasted color. Garnish
roasted vegetables with rosemary sprigs. This recipe makes 6 servings. Each serving
contains approximately 135 calories and 5 grams fat.
vegetables can be served with any main dish protein such as baked chicken
breast, sliced turkey breast, pork chops, lean beef or fish.Complement with a green salad and a whole
The fragrant aroma and comforting warmth of simmering soup is inviting on a cold winter day. Soups can be very healthy when made with ingredients rich in nutrients and low in sodium and fat.
• They are quick to fix and so they fit a busy lifestyle.
• Clean-up is easy since only one pot is required for cooking.
• Plus soups often taste even better the second day as flavors have more time to blend and so you can cook once and eat twice!
Another great bonus - can clean out your refrigerator and make soup at the same time!
• Soups need a flavorful liquid for the base. If you have chicken or beef stock in your refrigerator from cooking chicken or lean beef simply remove and discard any hardened fat that has surfaced and use the liquid for the soup base – a great way to save money also! If not, use a low sodium and fat free commercially prepared chicken, beef or vegetable stock or broth for the base to keep sodium and fat content lower. Low sodium tomato or vegetable juice can also be used. Pour the stock or juice in a large pot and turn burner on low to begin heating.
• Now it’s time to clean out the refrigerator! Look for raw vegetables like carrots, celery, cabbage, kale, bell peppers and the onion half and that would be good in vegetable soup. Don’t forget the half bag of coleslaw mix and fresh tomatoes in the refrigerator. Toss out any vegetables that are not fresh enough to use.
• Chop vegetables in uniform pieces and add to the heating soup base liquid. Turn the heat up to medium to begin cooking.
• Check the potato bin and grab a couple potatoes to wash well under running water. Chop and add to soup. No need to peel, the peeling contains lots of nutrients. Grab an onion to chop if there wasn’t one to use up in the refrigerator.
• Next check the refrigerator for leftover cooked vegetables like green beans, corn and peas that would be good in soup and add those.
• If you have leftover cooked dried beans, peas or lentils that would be good combined with the soup ingredients you can add them for protein. Or open a can of unsalted beans to add if desired.
• Adding leftover cooked brown rice or whole grain pasta is a great way to incorporate a whole grain in the soup.
• If the soup seems lacking in vegetables a great option is to add that partially used bag of frozen peas, corn or mixed vegetables.
• If more liquid is needed add additional broth, a can or two of unsalted stewed tomatoes or unsalted tomato sauce plus water.
• Soups should be loaded with nutrients and wonderful rich flavor. For additional flavor add garlic, ground black pepper or favorite dried soup seasonings like oregano, a couple of bay leaves or thyme. A little salt can be added if needed but keep to a minimum to keep the sodium content of the soup low. Taste and adjust seasonings if desired.
• One more bonus – no two pots of soup will ever taste the same and each will be delicious!
Looking for a great way to get your New Year off to a healthy start? Try a good dose of black-eyed peas! The bonus: you just may get a little good luck for healthier eating in this New Year!
Eating black-eyed peas on New Year’s Day
traditionally brings good luck and prosperity in the upcoming year.But enjoy them any day to reap the
·Black-eyed peas are high in fiber which helps
provide the feeling of fullness after eating that can curb overeating.This can be helpful with weight management. They also provide protein, complex carbohydrate, folate, magnesium,
zinc, calcium, iron, potassium, among other nutrients and are low in fat and
·Black-eyed peas are very low in sodium unless
salt has been added.No added salt
canned black-eyed peas are available.
The following slow cooker black-eyed pea
recipe is simple to prepare and deliciously seasoned with spices for flavor and
minimal added salt.
Cooker Black-Eyed Pea Recipe
6 cups water
1 tablespoon minced garlic
½ teaspoon ground black pepper
½ teaspoon cayenne pepper
½ tablespoon ground cumin
½ teaspoon salt
3 whole bay leaves
1 pound dried black-eyed peas
1 cup chopped onion
Pour water in slow cooker.Add garlic, black pepper, cayenne pepper,
cumin, salt and bay leaves.Stir to
combine.Sort and rinse the black-eyed
peas.Add them to the slow cooker.Cover and cook on high for 3 to 3 ½ hours or
on low for 6 to 7 hours. Cooking time
can vary due to individual slow cookers.Remove bay leaves before serving. This recipe makes 8 servings.Each serving contains approximately 142 calories.
Holiday Food Safety Tips To Keep Family and Friends Healthy
Want to help keep family and friends healthy during the holidays? One of the highlights of the holiday season is enjoying festive foods with family and friends. Safe handling of food is important to prevent foodborne illness. Some important tips to follow include:
everything clean.Wash hands with soap
and warm water for twenty seconds before and after handling food.All contact surfaces including countertops,
cutting boards, utensils and dishes should all be washed with hot soapy water
after preparing food items and before preparation of another food.Fruits and vegetables should be rinsed
thoroughly under cool running water using a produce brush.
raw eggs, meat, poultry, seafood and their juices separate and away from foods
that will be eaten uncooked like salads, raw fruits and vegetables and from
foods that are already cooked to prevent cross-contaminating foods and
spreading bacteria that can make people sick.Use separate cutting boards and utensils for ready-to-eat foods than
those used with raw eggs, meat, poultry, seafood and their juices.
all foods to a high enough internal temperature to kill harmful bacteria for the
foods to be safe to eat.Follow package
cooking directions and be sure foods are thoroughly cooked.That Christmas turkey needs to be cooked to
an internal temperature of 165 degrees F.A food thermometer should be used to ensure food is cooked to a safe temperature.Hold hot foods at 140 degrees F or above and hold
cold foods at 40 degrees F or lower.
bacteria grow quickly at room temperature. Always refrigerate leftover food within two
hours.The refrigerator should be set at
40 degrees F or below and the freezer should be set at 0 degrees F.
these guidelines whether preparing foods to eat at home or to take to a party
or other festivity.Be sure and and
heat leftovers to proper temperatures also.
Cranberries make a make a festive addition to any holiday menu but did you know they also are a great source of nutrition?
Cranberries contain vitamin C which helps produce connective tissue that holds muscles, bones and other tissues together. It also helps prevent bruising, keeps gums healthy, helps with healing of wounds and helps protect from infection and boosts immunity by stimulating the formation of antibodies.
They also contain dietary fiber that promotes health in many ways and aids in optimal digestion.
Cranberries contain phytonutrients that may have roles offering protection from disease and illness by inhibiting adhesion of bacteria to the walls of the urinary tract reducing the incidence of urinary tract infections, reducing inflammation throughout the body and may protect against chronic disease.
Select fresh cranberries that are firm, shiny and plump. They can range in color from bright light red to dark red. Avoid those that are shriveled, soft or have dark spots. Unwashed cranberries can be stored in a plastic bag in the refrigerator for up to two months or in the freezer for up to a year.
Fresh cranberries are quite tart when eaten alone but taste less tart and are excellent combined and cooked with sweeter fruits like apples and pears, ground up with sweeter fruits in a relish, chopped in rice or other grain pilafs and prepared when served as a condiment. The following very simple cranberry compote recipe is quick to fix. Many cranberry compotes, sauces and relishes have a lot of added sugar. If you prefer more sweetness add a small amount of honey to this recipe.
Want to spice up your winter? Try ginger! It is aromatic with a spicy flavor that is wonderful in savory and sweet dishes. Throughout history ginger has been used to help with digestion, for nausea and other conditions. It contains vitamin C, magnesium and potassium.
Fresh ginger is a knobby, beige root that is available year round in the produce section. Select one that has a spicy fragrance and smooth skin without cracks. Store ginger root in a plastic bag or wrapped in a paper towel in the refrigerator for up to three weeks.
Ginger is great to use during the Christmas season. Here are some ideas:
Stir fry: Add grated or minced ginger for a wonderfully flavored stir fry.
Soup: Grated or pureed ginger is a great addition to most any soup.
Tea: Cut a piece of fresh ginger and pour boiling water over it. Add a little honey and lemon to make a festive hot beverage to warm you up during cold winter weather.
Zucchini or Broccoli Sauté: Sauté fresh minced ginger in a little olive oil until light browned. Add zucchini chunks or broccoli florets and sauté until tender. Serve as a simple and healthy side dish to add a nice green color and to fill out a Christmas menu.
Poached Pears or Apples: Add a piece of fresh ginger to unsweetened apple juice to poach fresh pears or apples for a spicy and sweet dessert.
Did you know you can boost your immunity with the foods you eat to help prevent getting ill?
Having a healthy immune system is important for good health, to reduce illness and may offer some protection from seasonal illness like the flu.
Good nutrition is essential for a strong immune system. A deficiency in even one nutrient can make a difference in your body being able to fight off illness or infection.
The following nutrients from the foods you eat foods as a part of a healthful diet are recognized for their roles to boost immunity and help protect against infection.
Protein is a part of the natural defense mechanism of the body. Enjoy a variety of protein containing foods like lean meat, seafood, poultry, eggs, dried beans and peas, nuts, seeds and soy products.
Vitamin A helps to regulate the immune system and protects from infection by keeping skin and other body tissues healthy. Good sources of beta carotene that the body converts to vitamin A include carrots, sweet potatoes, apricots, deep green leafy vegetables like kale, collards and spinach, eggs, and foods labeled as “vitamin A fortified” like milk and cereal.
Vitamin C, or ascorbic acid, stimulates the formation of antibodies that protect from infection and boost immunity. It is essential for growth and development of tissues throughout the body. Many fruits and vegetables including citrus fruits, kiwi, strawberries, tomatoes, potatoes, bell peppers and Brussels sprouts, among others are goods sources of this nutrient.
Vitamin E is an antioxidant that neutralizes free radicals and may improve immunity. Vegetable oils like sunflower, safflower and cottonseed, nuts like hazelnuts and almonds, sunflower seeds, wheat germ, peanut butter and vitamin E fortified cereals are good sources.
Zinc helps the immune system work properly and may support wound healing. Lean meat, seafood, poultry, beans, whole grains and nuts are good sources of zinc.
Other nutrients including B6, folate, selenium, iron and copper may also influence the immune response as well as prebiotics and probiotics.
Let me tell you about Brussels Sprouts… they are in
the diverse cruciferous vegetable family along with arugula, bok choy,
broccoli, cabbage, cauliflower, kale, radishes and watercress among some others
all of which have many health promoting benefits.
·Brussels sprouts are rich in vitamin
C, and are a good source of vitamins A and K, potassium, folate, iron and
·They also contain phytonutrients that
may provide anti-inflammatory protection which can reduce the risk of
cardiovascular disease and other chronic diseases.
·Select firm, dense and bright green
Brussels sprouts that are similar in size so they will cook evenly. The smaller ones are usually the most tender
and flavorful.Store them in a loosely
closed plastic bag in the refrigerator for up to two weeks.Rinse under running water, removing any
loose or wilted leaves just before cooking or preparing to serve raw.
·Brussels sprouts can be steamed, sautéed, roasted or microwaved and they make delicious
additions to salads, soups and casseroles.
Roasted Brussels Sprouts with Garlic and Lemon
2 tablespoons olive oil
2 teaspoons minced garlic
¼ teaspoon salt
¼ teaspoon ground black pepper
2 teaspoons freshly squeezed lemon juice
1 pound Brussels sprouts, washed and dried with ends
trimmed and cut in half lengthwise
Preheat oven to 400 degrees F.Combine
oil, garlic, salt, pepper and lemon juice in a large glass bowl and stir to mix.Add Brussels sprouts and toss to coat.Spray a baking dish with a nonstick spray and
arrange Brussels sprouts in an even layer.Roast about twenty minutes and then lightly toss. Roast another ten to
fifteen minutes until tender when pierced with a fork and lightly golden on the
edges. This recipe makes four servings and each serving contains approximately
104 calories and 7 grams of fat.
Does your child refuse to eat certain foods because of the color or texture? Does your child only eat particular foods? If yes, you may have a picky eater! Picky eating is common in young children and can be part of the process of growing up and learning to make independent food choices.
Here are some tips to encourage picky eaters to enjoy a wide variety of healthful foods:
•Allow children to help choose fruits and vegetables in the grocery store. For example, if your child loves bananas, let them choose one while shopping. Over time let them choose a fruit or vegetable that is their favorite color or one they have never tried. If it requires preparation let them help prepare the food.
•Encourage your child help prepare meals. Children are excited when they can help do something new, like stirring food, rinsing vegetables and adding ingredients.
•Allow children to choose between two options the food they would prefer. For example, ask “would you rather have carrots or green beans?” When children have a choice of foods, they feel in control and at the same time you are in control of making sure their choice is a healthful one.
•Offer foods with bright colors and fun shapes. Use cookie cutters to make star shaped sandwiches. Or make smiley faces on plates with fruit and vegetables. For example, they could use cucumber slices for eyes, a strawberry for the nose, and beans as the smile. It makes eating new foods fun!
•Model positive eating behaviors. If you’re not eating fruits and vegetables, most likely your child won’t either. If they see you eating and enjoying a variety of fruits and vegetables they will probably eat them with you.
Do you usually toss the skin on your sweet potato?
Many people do but the sweet potato skin is rich in nutrients just like the inside! Sweet potatoes are rich in fiber, contain vitamin A in the form of beta-carotene, vitamin C, iron, calcium and potassium. The phytonutrients they contain may protect us from diseases and the potassium supports healthy blood pressure.
•Select firm sweet potatoes that are small to medium in size and have a smooth skin without bruises.
•Store in a dry and dark ventilated cupboard or potato bin.
•Sweet potatoes are versatile and can easily be baked, boiled, sautéed or microwaved. There are many ways to prepare them in soups, muffins, casseroles or a simple sauté like the recipe below.
Sautéed Sweet Potatoes
2 tablespoons olive oil
1 pound unpeeled sweet potatoes, diced in ½ inch pieces
¼ cup chopped green onions
1-2 cups water
¼ teaspoon salt
¼ teaspoon ground black pepper
Pour oil in skillet and heat to medium. Add sweet potatoes and green onions and sauté for 3 to 4 minutes until they begin to brown. Add salt and pepper to ½ cup water. Stir and add to sweet potatoes. Cook, stirring occasionally until water evaporates. Continue adding water 2 to 3 tablespoons at a time while cooking until potatoes are tender, about 15 to 20 minutes. This recipe makes 6 servings and each serving contains approximately 118 calories and 5 grams of fat.
Many people say potatoes are fattening – should I eat them or not?
Potatoes are not fattening and they are an extremely healthful and wholesome food.
Here’s the problem! Many people eat potatoes in the form of fast foods or prepared snack foods that have lots of added calories, fat and sodium. Or they add lots of high calorie, high fat and high sodium ingredients like a baked potato loaded with butter, sour cream, cheese and bacon. Or they eat a huge potato loaded!
Potatoes are nutritious and are packed with healthful carbohydrates, vitamins, minerals and dietary fiber. Choose a small to medium size potato and keep it healthy by topping with a little salsa, fat free Greek yogurt and chives, steamed broccoli or other favorite vegetable, hummus or low fat cottage cheese.
Potatoes are versatile, economical and a delicious way to get great nutrition.
Want your children to make better grades? Try a better breakfast!
Eating a balanced breakfast is important for children to do their best in school.
Research shows that children who eat breakfast are better able to pay attention and perform problem-solving tasks. They tend to have better school attendance, less tardiness, fewer hunger-induced stomach aches and other symptoms mid-morning than those who do not eat breakfast. Children may have better ability to concentrate and better muscle coordination if the morning started with a nutritious breakfast. Breakfast provides key nutrients needed for children to grow and develop. Those who eat breakfast are less likely to be overweight. And yet breakfast is the meal that is most often skipped by children.
A balanced breakfast does not have to be traditional but it does need to provide essential nutrients. Choose foods from different food groups. Here are some simple and nutritious ideas:
Whole grain toast topped with peanut butter and sliced banana and a glass of skim milk
Melted cheddar cheese on a whole grain bagel with a fresh fruit cup
Whole wheat pita pocket stuffed with shaved ham and grated cheese (serve cold or hot to melt cheese) and apple wedges
Oatmeal made with skim milk for the cooking liquid instead of water and topped with chopped walnuts and sliced bananas
Bran muffin, fruit flavored yogurt sprinkled with sliced almonds and a cup of applesauce
Cold whole grain cereal topped with berries, peach slices or banana and a glass of skim milk
Whole wheat English muffin topped with sliced ham and cheddar cheese, toasted to melt cheese and served with grape clusters
A selection of clusters of grapes in a variety of colors makes a great snack and those same grapes can be used as an ingredient in a simple and delicious salad like our Grape Salad with a Hint of Mint recipe below.
Select plump grapes that are free from surface wrinkles and firmly attached to green pliable stems. Avoid those that are limp, shriveled, cracked or have brittle stems.
Place unwashed grapes in a perforated plastic bag if they did not come in one. Store in the refrigerator. They should keep about a week.
Wash grapes under cold running water just before serving. Remove any damaged grapes. Use scissors to cut into smaller bunches for serving.
One cup red grapes average approximately 104 calories, 1 gram protein, .24 grams fat, 27 grams carbohydrate, 0 cholesterol, 1.4 grams dietary fiber and 3 milligrams sodium.
Apples are a great low fat and high fiber snack to enjoy during autumn months. They contain vitamin C and the health promoting plant based phytonutrients polyphenols and antioxidants.
There are many varieties of apples ranging from tart like granny smith, pink lady and braeburn to very sweet like fuji, gala and red delicious. Apples can also be used to make great desserts, salads and salsas.
Select apples that are firm to hard and well colored for the variety.The skins should be unbroken, tight and unblemished.
Store unwashed apples in the refrigerator to prevent flesh from getting mushy.
Wash apples under cold running water just before serving.
Dip cut apples in apple juice fortified with vitamin C or pineapple, lemon or lime juice to prevent apples from turning brown.
One medium apple contains approximately 81 calories, .3 grams protein, .5 grams fat, 21 grams carbohydrate, 0 cholesterol, 2.8 grams dietary fiber, 1 milligram sodium and 159 milligrams potassium.
Kale is very popular but why is it so great for you? It can help keep eyes healthy, may protect against some types of cancer and help with immunity, skin and bone health.
lutein and zeaxanthin which are antioxidants that may protect eye tissues from sunlight damage and reduce the risk of macular degeneration which is a leading cause of blindness in the elderly and can help reduce the formation of cataracts.These antioxidants may also protect against some types of cancer.
beta-carotene, an antioxidant and a precursor for vitamin A important for vision, immune function, healthy skin and bone health.
vitamin C which helps defend against illnesses, enhance absorption of iron and aids in wound healing.
Tips to eat more kale include:
Add kale to minestrone or vegetable soup. Unlike spinach, which tends to get limp in soups, kale maintains its sturdy structure in soups and stews.
Sauté kale in olive oil and minced garlic for an easy side dish.
Add kale to a green salad.
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