Satisfy Your Sweet Tooth

Written by Erin Ford
Part of National Nutrition Month 2014

Photo by Caroline Stephenson

It’s 8pm and so far you’ve stuck to your decision to live a healthier life. You woke up early and prepared a delicious breakfast, packed a colorful meal for lunch at work, and made stir-fry packed with so much zest and flavor you thought you were in Thailand.

But as you relax on the couch, enjoying your favorite TV show, you get an urge. You want anything sweet; no make that, everything sweet. In a moment of weakness you find yourself indulging in a pint of double chocolate chip ice cream. 

We’ve all experienced the magical force that makes ice cream randomly appear in our lap. I understand, you accomplished eating tasty and nutritional meals all day but you want to satisfy your sweet tooth too.

Do you have a serious love and appreciation for Pinterest like I do? If yes, then this is a great site to visit for more fun and creative ideas for healthier desserts. Before you click over to Pinterest, here are some ways you can “indulge” in the sweets without ruining your day of hard work to fit in all your veggies.

-Fruit based Frozen Yogurt or Fruit Sorbet

-Frozen yogurt and sorbet contain less calories and fat on average than ice cream. These items can be tangy, sweet, or tart and leave you feeling refreshed while ice cream leaves you feeling weighed down and thirsty.

-Chopped fruit dipped in chocolate

-Chop up any fruits you can find, melt some dark chocolate, dip, and savor the delicate balance of rich and tangy flavors.

-This allows you to get your chocolate fix while enjoying an intense and sophisticated flavor.

Remember, it’s okay to eat that square of Dove chocolate staring you down, don’t be too strict with food. These are just quick sugar fixes to satisfy you without putting a dent in your healthy day. Take these suggestions and apply them to your favorite nighttime snack. For example, turn the chocolate dip idea into a fondue fountain when you have all your friends over! How can you make your guilty pleasure a little less guilty?

References

Cunningham, E. (2013, April). Stop the cravings. Retrieved from:

http://www.eatright.org/Public/content.aspx?id=6442469608 

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Curb Your Cravings, Your Way!

Written by Ashley Leupold
Part of National Nutrition Month 2013

Cravings have a way of ruining a healthy diet.  They come and even though I know I should eat a salad for lunch, I end up reaching for a greasy burger instead.  How can we curb our cravings?  Here are my top three cravings, and what I eat to curb those appetites in a delicious, craving filling choice:

Picture by Ashley Leupold

If you are craving French fries, try baked sweet potato fries instead!  Sweet potato fries are savory and hearty, and they are a superb alternative because they leave you feeling full and satisfied, have fewer calories than French fries, and are full of vitamins, such as beta-carotene, vitamin A, Vitamin C, Calcium, and Folate!

Are you craving a burger?  Try this protein option instead: a grilled chicken sandwich with fresh tomato and lettuce on top!  Flavorful, tender chicken and crisp, fresh vegetables make for a meal that is low in fat while high in protein.  Also try adding a side of juicy, rich grilled vegetables for extra taste and nutrition.

My favorite food, and the food that I crave the most, is Cherry Vanilla Ice-Cream, but lately I’ve started eating cherries over a square of angel food cake instead!  Cherries are sweet, luscious, and great dessert choice.  Angel food cake is light and mellow, tastes delightful and sweet, and is low in fat and calories as well. 

Cravings are tricky to please, but with these healthy alternatives you will be on your way to eat right, your way, every day. 

References

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for sweet potatoes. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/3192?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=sweet potato

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for cherries. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2195?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=cherry

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A Surprise Masterpiece

Written by Lauren Pisano
Part of the National Nutrition Month initiative

True story:

A few days ago I had a lovely dinner at Hokie Grill on the Virginia Tech campus.  I stood in line, ordered what I wanted, took the plate to my table and sat down.  As I took the lid off my plate and revealed my piping hot meal – something looked odd. 

I was looking down at a plate of pure white!  White potatoes, white turkey, white gravy, and an (almost) white banana.  I stared down at the most lackluster of meals with a puzzled look on my face.

Could this be right? Why does this feel so… so wrong!?

I had read many times before that color is the key to good nutrition.  Filling your plate with dark leafy greens, bright red strawberries, and vibrant pink salmon is apparently the key to eating healthy.  The reds give you anti-inflammatory benefits, the greens give you antioxidants, the oranges protect your skin, eyes, and bones.

So I got up from my table and went back to get myself a spinach and romaine salad and I added every colorful addition I could find at the salad bar. Green peppers, yellow peppers, red peppers, chic peas, black olives, green peas! I felt like I was an artist painting a beautiful masterpiece! I drizzled olive oil over my salad like I was drizzling paint on a canvas.

I came back to my table and sat down, admiring my work of art.  I felt accomplished, I felt good.  I ate my colorful salad.  It tasted amazing and I felt great knowing that not only had I enjoyed my mealtime – but I had fueled my body with colorful, fresh foods bursting with flavor and healthy nutrients.

Think of each meal as a work of art – the brighter the yellows, the deeper the blues, the darker the reds, the more amazingly nutritious (and attractive) your meal will be!

References
Dulan, Mitzi. America’s Nutrtition Expert. Color Your Plate. Retrieved from: http://nutritionexpert.com/blog/2010/04/color-your-plate/

Taste Autumn with a Colorful Salad [Photograph].  (2008).  Retrieved March 25, 2011, from: http://www.yumsugar.com/Taste-Autumn-Colorful-Salad-2474933

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