Calories can be sneaky, finding their way into your diet when you aren’t looking. Too many of them make it hard to maintain a healthy weight. Try these 5 simple things to save calories throughout the day — we promise you won’t miss them.
1. Measure Oil
It’s really easy to misjudge how much oil you use when cooking. When every tablespoon has 120 calories (and 14 grams of fat), you can unknowingly rack up some serious calories by adding an extra splash here and there. Keep a measuring spoon handy – a teaspoon or two is really all you need.
2. Downsize Bread
Trade large slices of bread and gigantic wraps for English muffins, rolls and flatbreads to save hundreds of calories at each meal. Always choose whole grain versions for more hunger fighting fiber.
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Food Network Magazine staged a breakfast face-off and asked a registered dietitian to name the better choices. The results might surprise you.
Cow’s Milk vs. Soy Milk
WINNER: Cow’s milk. To make soy milk taste better, many manufacturers add sugar (especially to flavored kinds). Plus, soy milk doesn’t naturally contain as much protein or calcium as cow’s milk. Soy milk can be a healthful alternative if it’s fortified and doesn’t have too much added sugar, but unless you’re lactose intolerant, just stick with 1 percent or skim milk.
Smooth Peanut Butter vs. Chunky Peanut Butter
WINNER: It’s a draw. The amount of salt, sugar and oil in peanut butter can vary by brand and even within each brand, but smooth and crunchy versions are the same nutritionally—one is just ground more than the other. The healthiest option: peanut butter without added sugar or salt.
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A common point of discussion on the this blog is what to eat, I wanted to take a moment to discuss another important topic: when should we eat, and how often? What follows is a combination of research findings and my own experiences working with clients as a registered dietitian.
Current research has shown that we should be eating somewhere between three to six times per day, though no one frequency has been proven to be better than others. If you find yourself consistently starving at a certain point in the day (and maybe making a less-than-ideal food choice), then consider adding in an additional healthy mini-meal or snack to your routine. Here are a couple great options to consider:
Energy Bars (above)
Cracked Pepper Potato Chips With Onion Dip
Vegetable Pizza Snacks
Figs With Ricotta, Pistachio and Honey
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- Keep tempting foods out of reach.
It’s nearly the end of January and maybe you’ve joined our Healthy Every Week January Challenge, maybe you’ve done your own resolution-thing this year. Regardless, the new year often brings a surge of renewal and positive change. We toss out all of the leftover holiday junk food around the house (or in the case of my cousin, offer leftovers to guests as they leave the New Years’ party). We are determined to choose the grilled chicken salad over the two slices of pizza at lunch and turn down dessert when we go out to dinner. We buy lots of fresh groceries on January 2nd and whip up great home-cooked meals, such as lentil soup and baked salmon.
For the first couple of weeks, life is good. We feel better and start to look better too! Then we go back to our old routines at work, with our families and in our day-to-day lives. As a result, our eating and exercise habits often go back to the old routines too. We (and our bodies) are the result of our habits and routines. The biggest challenge for most people is harnessing the momentum and enthusiasm from the first few weeks of January and taking steps to make sure some of those initial changes in January become permanent habits by February.
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You may not realize it, but every day you make unconscious decisions about how you eat. Some healthy and some not-so-healthy. We’re revealing the top nutrition misconceptions people have and the truth behind the myths.
#1: You can never eat “junk” food
Some folks religiously stay away from all chocolate bars, chips, candy, cookies, cakes and other foods that are categorized as “junk”. They’ll skip the slice of birthday cake or a trip to the ice cream store with their kids. But food is part of our social nature and should be enjoyed. These types of foods can be part of a healthy eating plan. Knowing how to stay in control of your cravings and eating these foods sensibly is the trick.
#2: You should purchase a food because it claims to be “natural”
The term “natural” is so loosely defined by the government that you’ll find it on everything from cereal boxes to soda to packages of meat. You’re better off ignoring the word on any package and taking the time to read through the ingredients and nutrition information. Don’t be fooled into believing that natural means healthy.
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