Food doesn’t have to fancy to be good for you. You don’t have to add chia seeds to everything. You don’t have to use hard-to-find ingredients. You don’t have to have fancy “nut butters” on hand, if all you have on the shelf is peanut butter – it’s okay.
And, you don’t have to tell your guests that your party spread is “healthy for them”! Here are my tried and true tips to healthy eating, and a good life:
- Think green! Sometimes the side dishes all end up starchy and white. If you are serving a rich lasagna or a beef roast, along with a rich potato dish, keep the vegetable simple. There’s no need for extra sauce or cream – just simply roast or steam a fresh veggie. Plan a spinach salad, fresh green beans, or a simple side of roasted broccoli – Trim two large heads of broccoli (or more – one large head of broccoli can serve 2-3 people) – cut the stem, and break into florets. Put the florets onto a rimmed baking sheet and drizzle with 1-2 tablespoons of olive oil blend and a pinch of salt and pepper (or your favorite garlic herb blend). Roast at 400 degrees for 20 minutes. Transfer to serving bowl.
- Find more ways to use vegetables. It’s really simple to amp up the taste and nutrition of a recipe or dish with a little bit of tomatoes, thinly sliced onion, and zucchini. Cut the zucchini in half longways, then slice (or quarter and slice). Drizzle some olive oil in a pan over medium heat, add zucchini and cook for 5 minutes (don’t overcook it!), then add fresh sliced grape tomatoes, and sliced onion. Cook until the onion is translucent. Top pasta or baked fish with this, or use as a side dish.
- Put some healthy appetizers out before dinner. Include raw vegetables, olives, fruit, nuts. If you are cutting down on carbs, use thin cucumber slices as an alternative to crackers for spreads, and try pear or apple slices to pair with cheese. You can still put out a bowl of crackers, but the veggies and fruit will give your guests options.
- Get over the avocado. Some folks go a little overboard with those 250 calorie avocados. Subbing butter with avocado isn’t going to help your overall dietary patterns all on its own.
- There is a “high fat low carb” trend happening, but for most people, fat is going to add a lot of extra calories to your diet. Unless it’s a baked good, most recipes that call for a whole stick of butter can get by with half. This adds up. Since a holiday meal may have rack up 1500 calories, it does help if each side dish has 75 less calories.
- Enjoy fruit for dessert. Hey, I love a good homemade cookie, but instead of finishing every holiday meal with cake or cookies, try poaching a pear, or just serving some fresh sliced fruit with a good sharp cheese at the end of a meal. Try my colleague Ellie Krieger’s easy red wine poached pears recipe.
It’s totally okay to splurge on special treats over the holidays, but you also want to keep your diet and lifestyle as balanced as possible – which means curbing the sugar sometimes, drinking alcohol in moderation, and keeping your exercise routine on point.
Happy holidays to you and yours. Enjoy a balanced life!
You know how everyone gets excited when they read that chocolate is good for them? Well that’s how I feel when I read about coffee.
Are you a regular coffee drinker? I am. I’ve been drinking a daily cup or more since I was a kid. When I was in grade school, my mom used to pour me a cup with lots of milk, and I’d dip my toast in it. Eventually I’d be sipping it, and by the time I was in college I was drinking 2-3 cups a day. I love everything about it. Making it, smelling it brew, and especially drinking that first, hot cup in the morning. I have more than 4 coffee makers. A regular drip pot. A K-cup single cup maker. A Nespresso. An old Italian stove top espresso maker. A French press. Yeah, I love coffee.
Lots of Americans drink coffee every day – about 64%, according to last year’s data from the National Coffee Association. Like many wonderful things, it was accidentally discovered.
Good news: Coffee may indeed be good for you.
While the exact mechanisms for the health benefit isn’t completely clear, I give you a green light to enjoy your daily dose of coffee.
It could be the caffeine. German scientists recently showed that they could modify heart health of mice by administering the caffeine equivalent to 4 cups of coffee a day. This study showed that caffeine promoted movement of a regulatory protein into mitochondria (the part of most cells that is responsible for generating energy and other important cellular activity). This suggests moderate amounts of caffeine could be protective to our heart.
Other studies have shown there could be some additional health benefits to drinking coffee too. These benefits were shown in correlational studies but it may reduce breast cancer in postmenopausal women, reduce colon cancer risk, and other risks. I know that I simply enjoy it, as my parents and grandparents did, so it seems prudent to continue enjoying my 3 cups a day.
Here are some tips when choosing your coffee habit:
- Enjoy your daily cup (or cups) but be sure that it’s straight coffee.
- It’s best to drink coffee either black or with a little bit of milk or cream (actually, adding some milk adds calcium, and balances out any calcium loss from the caffeine).
- Brew your own coffee whenever possible, or choose fresh brewed coffee. It’s okay to occasionally indulge in a small (tall) fancy coffee from a coffee shop, but straight up coffee is what may provide a health benefit.
- Straight coffee has no calories, but the added sugars, creams, etc can add tons of calories to your day, so check out the menu board. If you don’t love regular brew, try an iced coffee that’s simply coffee with ice, even with small amount of sweetener (at only about 30 calories, or try a sugar free sweetener).
- Skip the type of coffee found in cappuccino machines at your local convenience store or fast food joint. These really don’t have much of a dose of coffee, and are mostly sugars, saturated fat, and artificial flavors.
- If you don’t like coffee, you don’t have to add it to your diet. There are a lot of ways to improve heart health.
A Nespresso® coffee with a bit of whipped cream on top.
- Latte: This is made with espresso (usually 2 shots) and steamed or frothed low fat milk in a 4:1 ratio of milk to coffee
- Cappuccino: Similar to a latte, but with less steamed milk (2:1 milk to coffee ratio).
- Americana: This is a typically brewed coffee (as through a drip machine). It’s like taking a shot of espresso and adding hot water to it (so a 6 ounce Americano will have the same caffeine as a one-shot of espresso).
- Mocha: This is a coffee drink with milk and chocolate. It’s usually 2 parts coffee, 1-2 parts chocolate syrup, and one part milk.
- Espresso: This is a preparation method really, not a type of coffee bean. Often it’s fine-ground, and brewed more slowly for intense flavor and caffeine. So the coffee itself may not be more caffeinated but the method of brewing increases potency. “One-shot” is one ounce.
Nobody wants to ruin the holidays with “diet food”; certainly not me. But as you get older, you realize that something’s gotta give when it comes to calories and splurge foods. Taking a look at your family favorites. You may be able to tweak them just a little, so they are not quite as high in calorie or rich in fat (yep, maybe a half of stick of butter instead of a whole one). This can go a long way toward balancing nutrition for the whole family.
At least that’s what I think. Calories do still matter. It’s not just about the “macros” (protein, carbohydrate and fat). It’s also about balance and enjoyment. While it’s fine to splurge on a holiday, maintaining healthy habits and a healthy weight take sustained lifestyle changes over the whole year. Year after year.
Farewell to Light
A dietitian friend of mine were talking the other day about our long careers in food and nutrition, and how some things have changed a lot, and other things, notsomuch. We also noted how there is a big divide just about everywhere these days on just about every topic, and the dietitian community is no different. This was evident at a recent conference where there was a session debating HAES (Health at Every Size) and conventional weight management practices.
When I recently received my “Farewell Issue” of Cooking Light® magazine, this whole topic hit home. I realized that we really are at a new crossroads with food and health. I’ve had a subscription for this magazine since its inception in the late 80s, and used it as my weekly go-to for dinner for years and years. The magazine always offered tasty recipes that were easy to prepare, and older issues featured articles about fitness and healthy living as well. It kept me healthy and at a healthy weight through my forties, and kept healthy weeknight meals on the table for my husband and children, helping them develop healthy habits, and maintaining good health.
Is Lightening Up Recipes Still a Thing?
Despite the facts about diet’s role in heart disease, diabetes, and cognitive health (saturated fat should still be limited in your diet, and so should sugar. However, over-restricting all carbohydrates is not a proven diet therapy), it seems that the idea of “light” cooking is going by the wayside in favor of food rules revolving around food fad words (dairy-free, GMO free, organic, gluten-free). Recipes today often include calorie-heavy ingredients like avocado, nuts, seeds, butter, bacon, and olive oil. These are all healthy in moderation (ok, I’m still calling bacon healthy – it’s loaded with saturated fat and sodium. Yes it’s a great flavor booster and should be eaten in small portions), but sometimes, you can still go overboard with these ingredients, just as you can with sugar.
This new lifestyle ideology focuses on carbohydrate restriction, extreme exercise, and “cheat days”. In addition, we are also seeing extreme ways of eating (such as the “carnivore diet” which is exclusively meat only, or the very low carbohydrate “keto diet”. Even though a highly respected group of experts did not rank the “Keto diet” as one of the top 40 diets, it is very popular in mainstream media and gyms).
People seem to be drawn to these extreme diets and many seem to have an easier time completely avoiding a food or food group (like sugar) than having any small amount of it (at least temporarily – there’s the hitch). To me, both personally and professionally, this is a terrible way to live.
Food should serve as both nourishment and enjoyment. It should be balanced with your activity, and it should celebrate your culture. ~Rosanne Rust
Extremes aside, we’re seeing more research about the how “macros” (fat, carbohydrate and protein) may affect metabolism. A new study suggests that people who eat a lower carbohydrate diet actually burn more calories than people eating a lower fat, higher carbohydrate diet (calories in study groups were determined in order to maintain weight. They found that the lower carbohydrate diet group actually had to eat about 200-300 calories more to maintain the same weight as the other group). While this is still somewhat preliminary evidence, it supports the theory that calories aren’t all equal, and that perhaps some people will burn more calories eating a higher protein, lower carbohydrate diet. In terms of health, some people may metabolize a lower carbohydrate diet more efficiently for weight control.
So is “light” out?
Not exactly. It still comes down to balance. Working toward a lower carb diet doesn’t mean never eating a higher carb meal. To achieve a low carbohydrate diet takes careful planning. As researchers and anyone who has tried to switch to a low carb diet will tell you – it’s not easy to do (especially in the first 72 hours when the body fights it). You can’t just increase the protein and fat (or scoop on fat with abandon), you also still need to be aware of unhealthy saturated fat (the recommendation continues to be <7-10% of total calories) and other key nutrients including potassium, calcium, vitamin D, and fiber.
But if you are struggling to lose weight, or if you have been diagnosed with metabolic syndrome, reducing your carbohydrate intake (especially simple carbs like sweets, desserts, white bread) can help with weight loss in some people. Don’t remove all carbs, just take the less healthy ones out, and reduce the portions of others. Ask your doctor to refer you to a registered dietitian who can help customize a plan for you.
Cheers and farewell to Cooking Light® magazine, but I plan to continue cooking light for many more years of healthy meals at home.
Are you overwhelmed sometimes when you go to the grocery store? Maybe you heard a news program that said that organic food is better, or lemon juice is going to lower your blood sugar levels, or that you need to find Non-GMO food.
Well, these details don’t matter much at all compared to the big picture – all of the foods and beverages you consume, how much you consume, where you consume it, how you prepare it, and how varied your diet is.
What fascinates me about the current landscape of diet and nutrition, is how labels matter to a lot of folks, and yet not a lot has changed about what sort of diet is actually good for you. Consumers are often led to choose foods based on the claims on the label, or even the style of the packaging. They are also led to make purchases based on what they may hear in soundbites on television or social media.
For instance, have any of these MYTHS led your decisions?
- Buy organic milk to avoid hormones
- Look for the non-GMO label for the safest food that’s best for the environment
- Gluten-free means it’s better for me
- High fructose corn syrup is worse than cane sugar
- Grains make you fat
FACTS on Organic VS Conventional Milk
There’s no difference in the safety, nutrition or health benefits of organic cow’s milk versus regular cow’s milk. The difference with any Certified USDA Organic product is with the farming practice, not the end product.
- Organic milk claims to have more omega-3 fatty acids than regular milk, and it does. But, the amount is not significant. Fatty fish is still your best bet to get a healthy dose of omega-3s.
- Perhaps you live alone and want your milk to last longer? Organic milk often has a longer shelf life because it is ultra-pasteurized at a higher temperature than conventional milk. Why? Since it’s a smaller market, it needs to have a longer shelf life as its shipped longer distances all over the country.
- Organic milk is rBST-free. But guess what? All milk is rBST-free. Organic milk comes from cows that have not been treated with supplemental hormones or given antibiotics, but BST (Bovine somatotropin or sometimes called BGH – bovine growth hormone) is a hormone naturally present in all cows. Farmers used to use a small amount of the plant-based synthetic hormone (smaller than the human hormone dosing in birth control pills) to boost milk production, but this is no longer common practice (due to consumer demand based on misinformation). This hormone is a protein, and 90% or more of it is destroyed during pasteurization, while any remaining amino acids are digested like any other protein. (this hormone is not active in humans).
- Also, all milk is antibiotic-free. While conventional dairy operations are permitted to use antibiotics on sick animals, those cows are quarantined during that time, until they are healthy and the antibiotic is no longer in their system. I side with allowing farmers to responsibly use antibiotics to treat animals when needed. It’s illegal to package milk that has any trace of antibiotics.
So depending on your budget, taste, or how often you consume milk, choose what you like, but understand that organic milk is no safer or more nutritious than conventional. And both will help lower your blood pressure!
I just returned from the annual Food and Nutrition Conference and Expo where registered dietitians have a chance to get some of their continuing education requirements met and also learn about new foods and products coming into the market. It’s a large conference, with about 11,000 in attendance this year.
Food Product Expo
In addition to attending lecture sessions, I always enjoy walking the Product Expo floor because it’s a chance to see what’s new, and get immediate information about the emerging product market. As I walked through the Expo, it appeared that like years before, products touting protein and gut health benefits (probiotics and prebiotics) were hot, but drinkable products were taking up a large portion of the floor.
A few years ago, activist groups were up in arms that “Big Food” was on the Expo floor, and put pressure on the Academy of Nutrition and Dietetics to remove those brands as sponsors. The result was definitely apparent this year where many smaller, Certified Organic brands with “free-from” labels were showcased. This doesn’t mean however, that this made the Expo any better, especially since so many of the brands showcased are only available online or at Whole Foods Market (which only serves metropolitan areas), and at a high price point. After all, it’s not nutrition until you eat (or drink) it. And if foods aren’t available to a large part of the population, they don’t help improve health.
Like so many other issues we discuss in our country today, food goes to extremes.
- On the one end there are many animal-free products fashioned to meet the “plant-based philosophy” and vegan markets, while on the other there are high protein products meeting the Paleo market.
- The Organic packaged food space is definitely expanding, with more processed and individually-packaged products than ever. Many of these are marketed as “alternatives to Big Food” brands, but most are no better nutritionally, nor for the environment.
- The liquids, probiotic products, and supplements, in the Expo definitely outnumbered the whole foods or beverages that support the DASH Diet market (dairy, vegetables, fruit, nuts, seeds, a few whole grains, and unsaturated oils).
Folks Want Convenience
There were some interesting products designed to make eating healthier easier. The drinkable oatmeal from Fair Life? Quick oats are pretty easy, and while I love Fair Life milk, I don’t see the appeal of this oat product. I also sampled these frozen sweet potatoes and cauliflower products. The Caulipower® products are serving the market who is either gluten-free or trying to reduce carbohydrate in their diet. The sweet potato toasts (slices) are to be served as you would a cracker (topped with something), and the cauliflower pizza crust is self explanatory. However, I can also see the sweet potato slices serving as a time-saving way to add vegetables to your diet, even if you still also want to eat crackers or crostini on occasion. I sampled a bottled soup product, that tasted good, was low in sodium and high in vegetables – another on- the-go, and drinkable, nutrition item.
Drinking Your Diet
The number of bottled products was astounding. I don’t know about you, but I don’t want to drink my diet. I have teeth, I want to chew. Supplemental foods in liquid form can have their place (people with poor dentition, people who can’t eat and need nutrients for illness or recovery), but to replace sitting down to regular meals with drinking food from a bottle?
Some of these liquids tout themselves as supplements in the “functional foods” category, and others just alternative beverages. The “dairy alternative” category continues to grow.
All of these products, in my opinion, add to the confusion of “what’s good for me”, or as some may perceive it, “what’s good for the planet”.
Let’s start with dairy alternatives. Unlike cow’s milk that is a high protein, high calcium, high potassium nutrient-dense beverage, most plant alternative are not (but may be fortified – or have nutrients added to them). Have you been to the dairy case lately? It’s mind-boggling. Almond milk. Soy milk. Coconut Milk. Cashew Milk. Hemp milk (stay tuned – the dairy industry is fighting to maintain the identity of cow’s milk, and feel they have dibs on the term “milk”).
And now, enter Banana milk. (Whaaaat?)
Many brands continue to use the term “milk” when marketing their products, but this product really had me asking myself “Why?”. It’s nut-free, organic, and dairy-free, yet calls itself “milk”, even using the term “mooala” (aka, cow sounds). They even have the audacity to use a cow-look-alike image on their packaging.
This product really annoyed me. They take a high potassium banana, dilute it with water, and serve it as a drink (milk substitute no less) in a plastic bottle. But since you’ve diluted it, there’s less potassium per serving. I even asked if they use brown bananas (perhaps this product helped reduce waste?) but she said no, they use bananas that are yellow but just slightly green (in other words – perfect bananas!).
This isn’t banana-flavored milk. This would be better termed “Banana Water” because it’s basically pureed bananas with water added (and a few sunflower seeds). Not only does this water dilute the nutrition of the banana, but it also doesn’t taste great. I asked the vendor representative if this drink would benefit those who need more potassium (like those with high blood pressure), or if could act like a potassium supplement. Since it’s been diluted, the answer is – no. Interestingly she said the company was considering fortifying the product with potassium next year. Are you shaking your head yet?
(You may be asking yourself – Why not just eat bananas? I’m pretty sure they are a universally tolerated food, and if you don’t like bananas because of taste, you probably aren’t going to like banana water either).
Another product that left me scratching my head was Drink Simple® Maple Water. This is a product that takes the water (maple sap) from maple trees and purifies it and bottles it. This water claims to offer some electrolytes and minerals including manganese. I think it’s a waste of good pure maple syrup ingredients.
How’d it taste? Like water, with a teeny tiny drop of maple flavor. Oh and yeah, it’s non-GMO (because they want to be in Whole Foods stores. There are no GMO maple trees FYI).
Both the dairy industry and milk-alternatives were present at the Expo. Chocolate milk is still popular and marketed as a sports recovery drink (which works well for many athletes). There were some goat milk products, and many types of yogurts featuring probiotic cultures.
What About All of the Plastic?
What really impressed me was the sheer number of beverages in single serving bottles. Remember the environmental crusade to reduce plastic by producing reusable, BPA-free water bottles? It appears to me that we are replacing whatever plastic we’ve saved with more single serving beverages touted as functional nutrition.
I find it interesting that there seems to be a “cool hipster factor” when it comes to being drawn to these types of products. Often those who are drawn to milk alternatives (dairy-free, plant-based products) or the health halo of the Certified Organic and GMO free labels, are also interested in the environment, reducing food waste, and conserving resources. It’s ironic to me that so many who would purchase all of these single serving bottled products, yet may also feel that reducing animal agriculture (hence, milk-alternatives) is an answer to controlling climate change. Something to think about.
While there may be a market for them, we need to consider reducing single-serving product packaging.
In any case, I really can’t think of a single good reason for banana water or maple water in a bottle.
Halloween is right around the corner, and it’s a time for children to have fun dressing in character, trick or treating, and having festive classroom parties at school. Whether you are a parent, grandparent, cousin, aunt or uncle, you may know someone who is allergic to peanuts. Your school district may have even gone “peanut free” as a result of the incidence of allergy or reported allergy.
Did you know that early introduction of peanuts to infants will reduce the chance of future allergy?
A study called Learning Early About Peanut Allergy (LEAP Study) found that introducing peanut protein at four to six month of age can help reduce the chance of babies developing a peanut allergy by about 75%. The American Academy of Allergy, Asthma and Immunology, as well as the American Academy of Pediatrics, has created new guidelines for introducing peanut products to children.
Your pediatrician will assess the best age to introduce peanut protein to your child, although it’s typically between four to six months. It doesn’t have to be a big portion, but just an introduction of a small amount of peanut protein. This can be done with just a teaspoon or two of peanut butter. (Whole peanuts however are a choking hazard, so they should be avoided). You can even start with just a tiny bit of peanut butter (the size of a pea) on your (clean) finger to serve to baby.
Here are some easy ideas to begin incorporating small amounts of peanut butter or peanut powder into your child’s beverage or meals through the week:
- Add 2 teaspoons peanut powder to oatmeal or rice cereal.
- Make your own teething biscuits – like these from the National Peanut Board.
- Stir two teaspoons of peanut butter into pureed meats or a pureed vegetable your child already enjoys.
- Once your child is able to handle whole, soft fruits you can spread a thin amount of peanut butter onto pieces of apple, pear, or banana (or at an earlier age, you can mash the banana with a teaspoon of peanut butter).
- Incorporate Peanut Puff snacks into your child’s diet. These are a treat – not something to eat every day, but a they are tasty and fun way to get some peanut into the diet.
- Stir two teaspoons of peanut butter into chopped, hot noodles, stir until blended. Cool before serving.
By introducing peanut products to your child as part of their first foods, there’s a better chance you’ll avoid the challenge of allergy. Talk to your pediatrician and dietitian about introducing new foods to your baby, and for more information about early feeding.
You don’t have to “go vegan” to enjoy a meatless meal as part of your weekly meal planning. Even meat-eaters can incorporate a vegetarian dish once a week. You can also modify vegan recipes (for instance, use dairy cheese in place of the vegan cheese) to suit your taste. The goal here is to add more vegetables to your diet, and incorporate more complex flavors, so they really satisfy.
A traditional Moussaka dish includes both eggplant and ground meat, and topped with a Bechamel sauce (white cream sauce). But this recipe is an meatless way to enjoy my favorite flavors in the dish. It eliminates the meat and adds whole grain, high protein quinoa, and is topped with a high protein, creamy custard topping. Yum. Of course, it’s DASH Diet friendly.
Sometimes, previous breakfast-loving-teenagers may wake up one day and decide: “I can’t eat this early in the morning”.
When this happens in my house I don’t like it. I’m a big fan of breakfast and think it’s important to fuel your brain before you do important work. The idea of a student trying to focus and do his best, on an empty stomach for 3-4 hours before lunchtime, does not appeal to me. And I am “The Mom” after all, so I have some say.
Enter: Liquid Breakfast.
I’m personally not a huge fan of smoothies or drinking my meals. I make time to eat, and have never had an issue with lack of appetite in the early morning. Smoothies do however have their place in providing nutrition when there otherwise would be none (and are also a great way to add more vegetables and fruit to your diet). They are great for anyone from age 4 to 84 who may not have a great appetite when they do in fact need to eat.
This easy smoothie is made with a secret ingredient: JIF® Brand peanut powder. This unsweetened protein powder is made from peanuts (as the sole ingredient). Three tablespoons offers 8 grams of tasty protein at only 70 calories. I also love the pouch it comes in (with a velcro seal – Cereal brands! Take note!). If you are a fan of peanuts and peanut butter, try it out.
Tailgate season is in full swing. If you have high blood pressure you may think that you can’t enjoy special events, or that you’ll “have to cheat on your diet” if you do. This is just not true if you take an active role in making healthy choices happen.
Since many parties or picnics I attend don’t have DASH Diet foods available I usually make sure that I bring them to the party myself. This doesn’t mean I’m bringing “the healthy dish” and everyone else eats all of the other stuff, this means that I’m adding a side dish that can either substitute as a main dish, or just be a great compliment to the spread. For instance, if the host isserving salty processed meats, you can just have one frankfurter, and then load up on the veggie sides.
Here’s what you can either bring to a tailgate party, or choose, but this is certainly not an endless list.
- Chicken Wraps with Spicy Peanut Sauce (page 244 in DASH Diet For Dummies®)
- Veggie tray – easy to put together, use baby carrots, celery sticks, bell pepper strips, and cucumber slices. If you bring it, they will eat it!
- Fruit tray – this can be as easy as watermelon slices or a big bowl of grapes.
- A Seven Layer Dip is always a crowd-pleaser!
- Salad on a stick. Cut tomatoes into cubes, 1/2-inch thick cucumber slices, spinach leaves, and chunks of iceberg lettuce. Skewer onto long wooden skewer sticks and pack into plastic storage container. Keep chilled, and serve with your favorite dressing.
- Deviled eggs. A classic appetizer, and full of nutrition.
- Fruit crisp. This is an easy make ahead dish to share. You can use apples or pears.
- Black bean brownies. Nobody will know this dessert is full of fiber and extra nutrients!
- Bean salad. Beans are loaded with fiber and B vitamins. You can basically toss a can (rinse first) into any salad recipe you like. Or try my easy garbanzo bean salad.
- Sparkling water. It’s always a good idea to have some non-alcoholic beverages available.
Don’t miss out on the fun. Make smart choices at your next tailgate or picnic.
You may end up wondering why you still aren’t losing weight when you’ve made all of these healthy changes to your diet.
Our food supply is abundant. With the popularity of the “healthy snack” niche on the market, you may get fooled into consuming too many calories from snack choices. There is always a new bar popping up, or a new product in the organic food section, that leads you into believing you’ll have ‘instant health’ by consuming it.
Sneaky Healthy Calories
- Are you loving hummus or hard cheese as a snack? These are good for you, but they also add up. A typical 2 TB of hummus offers up 50 calories, and its easy to consume four times that amount, adding up to an extra 200 calories. A one ounce chunk of hard cheese provides 150 calories.
- And how is the hummus or cheese getting into your mouth? Via cracker? While a nice whole grain wheat cracker is great, these can sneak too many calories into you too. Six crackers provide about 120 calories – so keep count. Or better yet, use vegetables to scoop your hummus. Slice up a red, orange or green bell pepper into strips, or try cucumber slices.
- Nuts, granola or trail mix. Nuts are healthy right? Right! But they are also high in calories. Just a small handful can add up to 250 calories – as much as a candy bar. Enjoy a few nuts every day, but count them out (1/4 cup trail mix, 20 almonds, 25 peanuts, 50 pistachios).
Sure, a glass of red wine could be good for your health, and coffee and tea has been shown to be beneficial, but chances are you may ignore the calories that could be coming from your beverage choices.
- Coffee and tea are calorie-free, but the things added to them may not be. Creamers, flavored syrups, chocolate, whipped cream and milks, all add calories. It’s great to enjoy a latte once in a while since the milk provides both calcium and protein, but watch out for the extra sweet drinks and the larger “Grande” and “Vente” sizes. A 16-ounce Pumpkin Spice Latte from Starbucks® will add 380 calories to your day. Go with a Short instead (8-ounces) and you’ll get 7 grams of protein at a reasonable calorie intake (180). A 16 ounce Chai Latte has as many calories as a candy bar (240).
- Don’t be fooled into thinking plant-based drinks are doing you any favors in terms of calories and health. A 16-ounce Starbucks® Almond Protein Blended Cold Brew offers up 270 calories.
- Every 5-ounce glass of wine contributes about 150 calories. Today’s pours are often over 5-ounces, so keep track. And, the health guideline for alcohol is one glass for women, and up to two for men per day. Don’t overdo it too often.
- Smoothies are still popular, and even the ones you create at home may be adding calories to your diet than you realize. If you are picking up a smoothie between meals, pay attention. A medium Strawberry Banana Smoothie from McDonalds® is 240 calories. At home you can use nonfat Greek yogurt, smaller amounts of juice, and fresh fruit to reduce calories from sugar.
If you enjoy a latte, or a smoothie as a meal replacement once in a while or occasional snack, it’s fine. But if you are randomly guzzling these kinds of liquids thinking “It’s healthy!”, think again. Homemade smoothies made with yogurt, juice, vegetables, and then topped with protein powders, can be upwards to 500 calories a serving. If you are consuming this as a supplement to regular meals, you may be going overboard without knowing it. Liquids typically don’t fill you up. You may be better off eating a more satisfying 500 calorie lunch (turkey sandwich on whole wheat, a cup of watermelon, and an 8-ounce glass of 1% milk or maybe a beef-veggie stir fry with rice) for the same calories but more fiber and protein.
Rethink your drink. Pay attention to your liquid calories this week.