Great Article...

I found this article in the February edition of Real Simple Magazine and had to share...

 

"The No-Diet Diet:  Your New Healthy-Eating Plan"

http://www.realsimple.com/health/nutrition-diet/your-new-healthy-eating-plan-00000000051189/page3.html

 

Also check out this one...

 

"The 30 Healthiest Foods..."

http://www.realsimple.com/health/nutrition-diet/healthy-eating/the-30-healthiest-foods-00000000051152/

Breakfast Cereal

Cereal can be a quick and nutritious way to jumpstart the day.  I personally LOVE it and eat a bowl with sliced bananas, cinnamon, and almond milk almost every morning!

Below are some tips to help ensure healthy choices...

• Always note serving size.  Don't fool yourself... that special bowl, the one thats the size of a feeding trough, that  we set aside just for cereal does not equate to a serving.  A typical serving size of most cereals is 1/2 to 1 cup.


• Remember to include added milk when calculating nutrition value.


• Pay close attention to sugar content per serving.  Many cereals are high in sugar, even ones that are marketed as healthy option.


• Be extra selective when choosing granola or granola cereals.  The serving size of these is often only 1/4 cup and they tend to be loaded with sugar.

For Example:

Quaker Natural Granola Oats & Honey & Rasins Cereal (1 cup)

• 420 cal


• 12 g fat


• 7 g saturated fat


• 30 g sugar


• 6 g fiber


• 10 g protein

Special K Low Fat Granola Cereal (1 cup)

• 380 cal


• 6 g fat


• 18 g sugar


• 10 g fiber


• 12 g protein

Try these instead:

Post Shredded Wheat Original Cereal (1 cup)

• 170 cal


• 1 g fat


• 0 g sugar


• 6 g fiber


• 5 g protein

Fiber One Original Cereal (It looks like rabbit food, but looks can be deceiving : ) (1 cup)

• 120 cal


• 2 g fat


• 28 g fiber


• 0 g sugar (does have artificial sweetener added)


• 4 g protein

Dinner and Dessert : )

After picking up a few veggies from the grocery store I  headed home to figure out what to do with them for dinner... The following is what I came up with.



I steamed a bag of frozen brussel sprouts in the microwave for 5 minutes.  In the meantime I placed a frying pan over medium heat and sprayed with low fat cooking spray.  Next I added 1/2 can of tuna, chopped mushrooms, onions, and some spicy brown mustard.  Once the brussel sprouts were done steaming, I sliced them into smaller bits and added them to the mix.  When the brussel sprouts were nice and toasty, I tossed in a few sliced grape tomatoes and removed from the heat.  For a side I warmed half of a Flat Out wrap and dinner was served!

Not my favorite dish, but it was satisfying.  Maybe next time I'll use chicken instead of tuna.  And add some chic peas.

Dessert was great though!



I had a plantain that was getting a little too ripe as well as a few strawberries that would soon go bad.  I sliced both into thin pieces and tossed them into the frying pan with a drizzel of honey and a sprinkle of almond slices.  When the fruit was toasted on both sides I removed them from the heat and enjoyed with my favorite after dinner drink... hot chocolate : )

Healthy Hot Chocolate : )

If you know me, you know I love hot chocolate : )  I’ve found it to be a great way to satisfy chocolate cravings. Using cocoa powder (found on the baking isle) only adds 10 calories (per tbsp)  to those in the milk used and avoids chemicals and fat found in preservatives of processed cocoa mixes. Here is my personal recipe:

• Heat 1 cup milk of choice (skim or almond are the best) in microwave to desired temperature.


• Stir in 1 tsp of Hershey’s dark chocolate cocoa powder.  Heat for 15 seconds more and stir again.


• Use splenda or truvia to sweeten to preferred taste.  Sprinkle with crushed almonds.  (Regular milk chocolate cocoa powder may be used for those who don’t like dark chocolate.)

All In The Label

The Nutrition Facts label is your guide to making the most nutrient-rich food choices while staying within your daily calorie budget. You’ll find it on most packaged foods in the supermarket and frequently on Nutri-Facts posters and in Nutri-Facts brochures for fresh foods such as produce, fish and meat.

Here’s what the Nutrition Facts label shows you:

Serving Size

The serving size for this food is one package. All the nutrition numbers listed are based on this amount. Compare the serving size to the amount you eat and adjust the numbers as needed. For example, if you ate only half the package of this food, you’d divide the numbers shown by two (e.g., 130 calories).

Servings Per Container

Note carefully! This package contains one serving, but sometimes even small packages contain more than one serving.

Nutrition Numbers

The label lists the number of Calories and the number of Calories from Fat in one serving. Also listed are the grams of Total Fat, Saturated Fat, Trans Fat, Total Carbohydrate, Dietary Fiber, Sugars, Protein and milligrams of Cholesterol and Sodium. Sometimes labels list extra information. For example, this label lists the grams of Monounsaturated Fat and Polyunsaturated Fat and milligrams of Potassium.

Percent Daily Values

These percentages show how much of each nutrient one serving provides in a 2,000-calorie diet. For this label, one serving of food provides 11% of the Total Fat and 15% of the Calcium recommended for the day.

Hit Your Targets...Not Too High

For nutrients we sometimes get too much of (Fat, Saturated Fat, Cholesterol and Sodium), your daily goal is to total 100% or less of the Daily Value. There is no Daily Value for Trans Fat, but experts recommend keeping intake as low as possible.

Hit Your Targets...Not Too Low

For nutrients such as Potassium, Dietary Fiber, Calcium, Iron, Vitamin A and Vitamin C, your daily goal is to reach 100% of the Daily Value. Look for foods that are good sources (10-19% of the Daily Value) or excellent sources (20% or more of the Daily Value) of nutrients like these. This label shows that one serving of the food is an excellent source of Dietary Fiber and Vitamin A and a good source of Potassium, Calcium and Iron.

Produced by the Naturally Nutrient Rich Coalition 1 © 2006, Cattlemen’s Beef Board and National Cattlemen’s Beef Association. May be duplicated for instructional purposes

Take Advantage of Resources

• 
  
  
  
  • FDA.gov - This is an excellent website full of info about nutrition facts for foods in all groups.  It also has info regarding dining out, reading food labels, and regulatory guidelines.
  
  
  • Mypyramid.gov- provides lots of info about healthy eating and activity, offers meal plans, and advice.
  
  
  • Prevention.com- this is site for Prevention Magazine and offers lots of helpful articles about living a healthy life.
  
  
  • Nutrientrichfoods.org- offers info, meal plans, food tracking resources, and other guides to healthy eating.
  
  
  
  

 

Just A Few Tips

• 
  
  
  
  • Always eat breakfast to jumpstart your metabolism for the day.
  
  
  • Portion control is key.
  
  
  • Eat 6 small meals-  this helps regulate your metabolism and provide steady energy throughout the day.
  
  
  • Eat slowly and stop eating before you feel overly full.  Often if we sit a few minutes we realize that we are satisfied.
  
  
  
  
  
  
  • Read the nutrition label- Check for hidden sugars, sodium, and other unhealthy ingredients.
  
  
  • Avoid processed foods when possible.
  
  
  • Aim for a colorful plate!
  
  
  
  

Dining Out

• Who doesn't love to dine or take out?  I know I do!   Here are some helpful tips when doing so...
  
  
  
  • Dishes that sound healthy may actually be the most unhealthy.  Research restaurant nutrition facts before dining- most places post these online or somewhere in the restaurant.  Many restaurants have also revamped their menus to include healthier options.
  
  
  
  

• When Possible...
  
  
  
  • Choose
    
    
    
    
    
    • Boiled, baked, grilled, broiled, steamed, poached, roasted
    
    
    • Brown rice, whole wheat pasta
    
    
    • Don’t be afraid to ask questions about how food is prepared or make special request regarding food preparation without butter or oils.
    
    
    
    
  
  
  • Avoid
    
    
    
    • Breaded, fried, buttered, batter-dipped, marinated salads, au gratin, crispy, pan fried, sauteed, scalloped, stuffed
    
    
    • Buffets
    
    
    • Dishes with lots of cheese, sour cream, mayo, creamy dressings
    
    
    
    
  
  
  
  

What Does It Really Mean?

• Fat Free Less than 0.5g of fat per serving


• XX% Fat Free Must also meet the low fat claim (below)


• Low Fat 3g or less per serving; or 3g per 100g for a meal or main dish, and 30% of total calories or less


• Reduced Fat 25% less fat than food it is being compared to


• Low Saturated Fat 1g or less and 15% or less of calories from saturated fat


• Trans Fat Free Less than 0.5g of trans fats per serving


• Light/Lite 50% less fat or one-third fewer calories than the regular product


• Lean Less than 10g of fat, 4.5g of saturated fat and 95mg of cholesterol per 100g of meat, poultry or seafood


• Extra Lean Less than 5g of fat, 2g of saturated fat and 95mg of cholesterol per serving and per 100g of meat, poultry or seafood


• Low Cholesterol 20mg or less per serving and 2g or less saturated fat per serving


• Cholesterol Free Less than 2mg per serving and 2g or less saturated fat per serving


• Less Cholesterol 25% or less than the food it is being compared to, and 2g or less saturated fat per serving


• Low calorie 40 calories or less per serving

 

Condiments and Sauces

• 
  
  
  
  • Salad dressings- often loaded with fats and sugars.  Opt for low calorie/fat free/sugar free/light/etc.  When possible choose vinegar and oil or vinaigrette dressings and avoid creamier versions that are often made with unhealthy mayo.  One ladle of creamy dressing may contain approximately 300 calories.
  
  
  • Mustards may be better- these often are calorie free but offer a variety of flavor- (watch for those with mayo added)
  
  
  • Butter, oils, and sprays are loaded with saturated fats.  Choose light sprays and extra virgin olive oil for a healthier meal.
  
  
  • Choose wine, thinned, or stock based sauces.  Avoid anything that sounds creamy.
  
  
  • Adding salsa to entrees and sides is an excellent way to adding healthy flavor.
  
  
  • Choose healthy dip options such as nut butter, cottage cheese, or low fat yogurt
  
  
  
  

Think About Drinks

• 
  
  
  
  • Coffee Creamer- coffee mate sugar free is lower in calories and sugar than most others.  Just remember to measure portions!
  
  
  • Juices- while they may be beneficial, be picky!  Often loaded with sugar, processed ingredients, and unnecessary calories.  Also remember serving sizes.
  
  
  • Coffee- Who doesn’t love a yummy mocha, latte, cappuccino, frappaccino?  These are often loaded with fat and calories.  Choose skim or soy milk with sugar free flavors when able and opt for a smaller size.
  
  
  • Sodas- Recent studies suggest that adults who drink one or more sodas a day — diet or regular — had about a 50 percent higher risk of metabolic syndrome — a cluster of risk factors such as excessive fat around the waist, low levels of “good” cholesterol, high blood pressure and other symptoms.
  
  
  • Limit alcohol consumption in general and avoid cocktails made with multiple mixers or juice, these are loaded with calories.  Healthier choices include a glass of wine or diet soda/seltzer water with a splash of fresh fruit juice.
  
  
  • Green Tea- This is a very healthy option for a warm drink.  It has great metabolism boosting properties and may be purchased in a variety of flavors and with or without caffeine.
  
  
  
  

Smart Portion Size Guide

I found this on nutritionrichfoods.org and thought it was very helpful...

Comparing your portion sizes to everyday objects helps you choose the amounts that are right for you. Use the portion size guide below to gauge how much you're eating. To find your personal pyramid and the amounts from each food group that are right for you, go to MyPyramid.gov.

Fruits

• 1 medium apple or orange = a baseball


• 1/2 cup raisins = a large egg


• 1 cup 100% fruit juice = 1 small (8 oz) carton

Vegetables

• 1 cup vegetables = a baseball


• 1 cup raw, leafy vegetables = a baseball


• 1 small baked potato = a computer mouse

Grains

• 1/2 cup cooked cereal, pasta or rice = a computer mouse


• 1 cup dry cereal = a baseball


• 1 bagel = a hockey puck


• 1 tortilla = a small (7-inch) salad plate


• 1 pancake or waffle = a music CD


• 4 small cookies such as vanilla wafers = 4 casino chips

Meat & Beans

• 3 ounces cooked meat, poultry or fish = a deck of cards


• 2 tablespoons peanut butter = a golf ball


• 1/2 cup beans = a computer mouse

Milk, Cheese and Yogurt

• 1 cup milk = a small (8 oz) chug


• 1-1/2 ounces cheese = about 3 1-inch cubes


• 1 cup yogurt = an 8-ounce yogurt container

 

 

Banana Oatmeal Pancakes for Breakfast : )

I recently found this recipe online and LOVE it!  Made them for breakfast this morning (even though I forgot to add the baking powder they still turned out great!)

• Main Ingredients
  
  
  
  • 1/3 cup quick cooking oats
  
  
  • 1/3 cup egg whites
  
  
  • 1/2 mashed ripe banana
  
  
  • 1 tsp baking powder
  
  
  • 1 tsp cinnamon
  
  
  • Topping-
    
    
    
    • 1/2 banana
    
    
    • 1/4 tsp honey
    
    
    • 1/4 tsp peanut butter
    
    
    • a few almonds slices
    
    
    
    
  
  
  
  

1. Preheat a skillet and spray with nonstick spray.


2. Mix all main ingredients together in a bowl.  I like to pulse the mix in a food processor for a few seconds, but this isn't required.


3. Pour batter in skillet and shape into a large disc.


4. Let cook until the bottom is brown and top batter begins to bubble.


5. Flip and let cook until brown and center is no longer doughy.


6. Combine topping ingredients in a small bowl and place in microwave for 30 seconds.


7. Remove, stir, and pour over pancake.


8. ENJOY!

[caption id="attachment_70" align="aligncenter" width="225" caption="The Finished Product"][/caption]