Who Else Loves Chipotle?

Written by Lindsey Kummer
Part of National Nutrition Month 2013

As a college student, a lot of my meals are eaten out. Finding healthy options can be hard at times, but I want to share with you a great method of how to create healthy meals, anywhere you go!

A popular fast food restaurant for college students is Chipotle. If you add on a tortilla, extra cheese, sour cream, and chips with guacamole, you will leave yourself with a high calorie meal containing excess saturated fat. But, you can still get the taste you crave, while eating healthy.

For your meal, include:

·         Protein – chicken is the leanest, and if you are a vegetarian you can include either kidney or black beans

·         Whole grain or complex carbohydrate – Chipotle now offers brown rice, which is an excellent option. If you are not a fan of rice, you can substitute with beans which also contain complex carbohydrates

·         Vegetables – fajita vegetables are available (includes onions and peppers), along with corn, lettuce and fresh salsa. Try to include at least 2 of the available vegetables in your meal

·         Fat – Do not be afraid of fat! My favorite is Chipotle’s guacamole, but you may also include cheese. Did you know that avocadoes, the main ingredient in guacamole, have been shown to decrease cholesterol levels and improve overall health? 

      By skipping the tortilla and ordering a bowl or salad instead, you can save an extra 300 calories and 10g of fat! That is about the caloric and fat content of a typical breakfast! When ordering, just remember:

protein + whole grain + 2 vegetables + fat

      And there you have it!

Image by Lindsey Kummer

What are some of your favorite restaurants?  What do you order while eating out that is healthy, yet delicious?

References

Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

Nutrition calculator . (n.d.). Retrieved from:

http://www.chipotle.com/enus/menu/nutrition_calculator/nutrition_calculator.aspx 

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Delicious AND Healthy Chocolate Pudding...Is It Possible?! Yes! It Is!

Written by Ashley Francis
Part of National Nutrition Month 2014

If you are a picky-eater like me, trying new recipes and finding ways to incorporate fruits and vegetables into your diet is challenging. I mean it is really tough! My favorite staple-foods (sweet-treats, steak, and potatoes) offer little nutritional benefit. I also love high-fat meals because they quickly satisfy my hunger. Coincidentally, I am super passionate about nutrition and health, and as you can imagine, this sometimes presents a real challenge!

Image by Ashley Francis

If you also have this problem, TRY THIS RECIPE! It will help you enjoy the taste of eating right! Full of fiber, good fats, vitamins and minerals, this recipe is delicious and nutritious. The ingredients may make you second-guess my claims, but this chocolate pudding will please even the pickiest eater. Here’s what you’ll need:

·         2 avocados (pitted and peeled)

·         1 cup almond milk

·         ¾ cup maple syrup

·         ¾ cup cocoa powder

·         1 tsp. vanilla extract

·         ¼ tsp. cinnamon

·         A pinch of salt

Image by Ashley Francis

Simply toss everything into a blender, run for about 2-3 minutes, and voila! Yummy pudding that tastes NOTHING like the nutritious ingredients it’s made from. Skeptical? Try it out just to see if it’s really possible to make a chocolate pudding from avocados. I have a feeling your curiosity will get the best of you; and you may end up licking the bowl when you’re done because it’s so delicious! This sweet treat is high in calories because of the healthy fats in avocados and the sugar in maple syrup, so it’s not a daily indulgence. Keep your serving size to ½ cup.

Taste is such an important part of eating. This recipe proves that eating right can still taste good – even for picky eaters. What do you think? Are you willing to give chocolate avocado pudding a try?

References

Duyff, R. (2013, April).  365 Days of healthy eating from the American Dietetic Association: a to avocados. Retrieved from: http://www.eatright.org/kids/tip.aspx?id=6442462343&terms=avocados

Montminy, Z. (2013, Dec. 6). A good for you chocolate pudding you can’t resist. Retrieved from: http://www.fitsugar.com/Healthy-Chocolate-Pudding-Recipe-Raw-Vegan-26106273

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