Say Bye to the Two Bs at Meals: Boring and Bland!

Written by Taylor Horne
Part of National Nutrition Month 2014

Without question there is a wide range of attitudes toward a healthy diet in our society. At times thinking of eating well can have negativity associated with it – those bland vegetables that are pressured upon us, or the lean meats and starches that can seem to be lacking flavor. So what’s there to be done to change the approach to a healthy diet to make it more exciting? One of the easiest ways to spice up a nutritious diet is literally that simple, incorporating spices! What could be better than enriching the taste of the foods you consume while avoiding excess calories and getting added health benefits as well? Mixing spices with staple foods like pastas, eggs, vegetable dishes, and other starches and proteins will make a significant increase in the excitement of your mealtimes. Try these quick ideas:

-          Add cinnamon or nutmeg when making ground coffee

-          Replace the salt in your shaker on the dinner table with a new spice every week

These will allow you to occasionally skip on the flavored coffee and espresso drinks you love the flavor of that can be packed with calories and fat and also decrease the salt intake during meals at home. It also allows a chance to become familiar with and incorporate new spices into your everyday life! What are some spice and food combinations you’ve found to be particularly appealing? Have any of them been surprising?

You have complete control over the richness and tastes of the foods in your diet. Why settle for monotony when you could be giving your taste buds something to celebrate? Give some of these spices a try today! 

Image by Taylor Horne

Talk about an endless array to choose from...

Some articles for further reading:

Fox News

US News

References

Dhingra, D., Sharma, A. (2006). Antidepressant-like activity of n-hexane extract of nutmeg (Myristica fragrans) seeds in mice. Journal of Medicinal Food, 9(1), 84-89.

Martell, C. (2009, December 4). Spice Up Your Diet; Herbs, Spices Offer Health Benefits. Wisconsin State Journal, pp. C1. 

O’Neil, C. (2009, October 21). Spices boost health benefits, too. The Atlanta-Journal Constitution. pg. 2D.

Like this post?  Read more Enjoy the Taste of Eating Right posts!

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

Like this post?  Read more Enjoy the Taste of Eating Right posts!

Eat Right, Not Tight: Eating Healthy Isn't about Restricting Yourself

Written by Anna Nooe
Part of National Nutrition Month 2013

Picture by Anna Nooe

Often times, trying to eat healthier can turn into limiting yourself to only certain foods.  There is a misconception that eating healthier means taking so called “not allowed” foods out of your diet.  This, however, is not true!  A healthy diet has no restrictions and is full of variety.  The key is to find a variety of healthy foods that you enjoy and that suit your food preferences.  Here are some tips for working towards a healthy, unrestricted diet:

• Eat the rainbow! According to MyPlate, ½ of your plate should be fruits and vegetables.  Never skimp out on fruits and vegetables.  Try out all different types, be creative, and add them to each meal.
•  Love eating sandwiches? Use whole wheat bread, add on green leafy vegetables, and try low sodium cheeses such as Swiss, Monterey Jack, or Cheddar.
• Have a sweet tooth? Try to satisfy it with fruit.  Strawberries, blueberries, blackberries, raspberries, and mango all taste great when mixed with low fat yogurt and granola.
• On-the-go? Choice simple snacks such as apples and celery with peanut butter, carrots with hummus, or almonds with dried fruit to satisfy your hunger when there is no time to prepare a meal.
• Love creamy soups and pasta?  Substitute cream with Greek yogurt.  You will still get the same creamy taste with less fat and more nutrients!
• Know correct portion sizes!  Often the problem is how much we are eating rather than what we are eating. 

These are just a few tips for adding variety and nutritious foods to your diet without restricting foods and food preferences.  Remember, no foods are “bad” foods and food should be enjoyable.  Explore new recipes and varieties and have fun with food. 

References

O’Malley, R., & MacMunn, A. (2013).  Academy of nutrition and dietetics shares tips to eat right for your lifestyle during national nutrition month and beyond.  Retrieved from http://www.eatright.org/Media/content.aspx?id=6442474618

Like this post?  Read more Eat Right, Your Way, Every Day posts!  

Less is More!

Written by Brooke Kuhn
Part of National Nutrition Month 2012

The old saying is true, at least when it comes to eating healthy. Most of us know that eating smaller portions throughout the day is better for you than three large meals, but what many people don’t know is that eating those small portions might be harder than you think! Research shows that compared to 20 years ago, people are eating larger servings, both at home and eating out. But why? Are people hungrier now than they were 20 years ago? Well, it seems that cup and plate sizes are the culprit.

Dinner plates at restaurants have increased from 10 inches across to 12 inches. This may seem insignificant, but that increase allows for 25% more food on a person’s plate! People are getting more food, which means more calories, and they don’t even know it. But don’t worry- the threat of the growing plate can be avoided. The key is to eat slowly, and take time to enjoy your food. This gives your body more time to realize you’re full, so you will eat less and avoid that uncomfortable feeling of over eating. Eat until you feel satisfied, NOT until you’ve cleaned your plate.

Also, always keep in mind the My Plate food guide to make sure you’re getting the right amounts of the food groups. About half your plate should be fruits and vegetables, with a quarter for grains and a quarter of meat or other protein. So remember, when it comes to portion sizes and serving yourself, less is more.

References

Associated Press.  (2006, December 6).  Portion sizes growing with American waistlines. Retrieved from http://www.msnbc.msn.com/id/16076842/

Academy of Nutrition and Dietetics.  (2012).  Food, nutrition and health tips from the Academy of Nutrition and Dietetics. Retrieved from http://www.eatright.org/NNM/content.aspx?id=5342

Davis, C. (Photographer). (2011). Birdseye vegetable chicken plate. [Photograph]. Retrieved from http://foodfamilyfinds.com/wp-content/uploads/2011/07/Birdseye-Vegetable-Chicken-Plate.jpg

Like this post?  Read more Get Your Plate in Shape posts!  

Keep it Colorful! The Benefits of Eating a Variety of Colorful Foods

Written by Kelly Lawson

Part of the National Nutrition Month initiative

Fruits and vegetables are always a good thing to consume. However, did you know that different colored fruits and vegetables have different sets of benefits? For instance, dark green vegetables tend to be high in fiber, and orange vegetables are high in Vitamin A. So, not only is it a good idea to consume your recommended servings of fruits and vegetables every day, but it is also beneficial to eat with color! Eating with color will not only guarantee that you receive more than adequate nutrition, but nutrition that your body will love. Fruits and vegetables have the ability to fill you up without added calories, sugar, or fat. Here are some colorful examples:

·       Red tomatoes contain lycopene, an important antioxidant that oxidizes free radicals within your body.

·       Orange sweet potatoes are loaded with Vitamin A that helps keep your vision the way it is.

·       Yellow bananas are filled with potassium to help prevent muscle cramps.

·       Green spinach is a great source of fiber to help fill you up.

·       Blue blueberries also have antioxidants.

·       Purple grapes are low in calories, but high in Vitamin C that maintains your immune system.

I’ve only listed a few food ideas. What others do you have to add? Do you have any ideas on incorporating color into the diet? Please feel free to comment and discuss!

References

Rainbow fruits/vegetables. (2010). [Photograph]. Retrieved from http://safefrommsg.blogspot.com/2010/05/which-are-leafy-green-veggies-bright.html

Like this post?  Read more Eat Right With Color posts!