Health Substitutes for Sweet Treats

Written by Brooke West
Part of National Nutrition Month 2013

I love all desserts just as much as the next person. Part of choosing to live a healthier lifestyle for me meant finding new, creative ways to treat myself to sweets without indulging in refined sugar. So I must be suggesting Splenda or other artificial sweeteners as the answer? Absolutely not! Artificial sweeteners are chemically altered sugar or herb compounds that are highly processed and have been linked to causing a variety of health issues, including cancer. So my solution to this issue is fruit puree!  Next time you are baking and the recipe calls for sugar, replace it with fruit puree instead. Unsweetened applesauce, ripe banana puree, pumpkin puree and ripe peach puree are just a few ideas to replace sugar. When you are baking with fruit purees be sure to substitute for the exact amount. The consistency of the baked goods will be more moist and denser. If you are not a fan of baking, consider swapping candy for fruit drizzled in honey when your next sweet tooth craving kicks in. My sugar-craving trigger is ice cream. However, with such high fat and sugar content I was eager to create a healthy fix that is simple to make.

Picture by Brooke West

Banana Ice Cream

Ingredients:

4 ripe bananas 

¼ cup of almond butter or peanut butter

1 tablespoon cocoa powder

½ teaspoon of cinnamon

1 teaspoon of honey

Directions:

Picture by Brooke West

Cut bananas into slices for easier blending and throw into blender. Measure out all other ingredients and put into blender. Puree all the ingredients together. Be patient, you may have to stop and stir the mixture a few times to make a smooth consistency. Pour the puree into a bowl and stick into the freezer for one hour, or until frozen to desired consistency. This recipe serves four. Remove, scoop and enjoy! 

References

Mayo Clinic. Artificial sweeteners and other sugar substitutes. (2012, October 9). Retrieved from http://www.mayoclinic.com/health/artificial-sweeteners/MY00073/NSECTIONGROUP=2

Powell-Smith, M. (2011, August 7). Fruit puree as a sugar substitute in baked goods. Retrieved from: http://www.livestrong.com/article/510415-fruit-puree-as-a-sugar-substitute-in-baked-goods/#ixzz2LauTm9QL

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Nutrition Information Overload!

Written by Sarah Vacher
Part of National Nutrition Month 2013

Healthy Eating Tips:

• Don’t eat any salt.                                                                               
• Cut out saturated fats. 
• Eat more Omega 3 fats.                                                  
• Cut carbohydrates.
• Carbohydrates should be your main energy source.
• Don’t eat sugar.
• Don’t use artificial sweeteners.

Confused? Unfortunately, we are bombarded with confusing and sometimes incorrect messages like these everyday! Whether you watched a health segment on Good Morning America or saw a viral email claiming the horrors of aspartame, you have been influenced by media to form opinions about food that may or may not be accurate. With all of these rules, how can we eat things that taste good?

Moderation! Use a little bit of salt! Use some sugar! Don’t listen to sources that tell you to ban a certain food from your diet entirely unless it is medical (an allergy to gluten or reducing salt due to hypertension). To a person of normal health status, there are no bad foods. Eat the foods you like in the amounts recommended by USDA. If you’re not sure what those recommendations are, you can go myPlate.com for more information.

Keep it balanced. Don’t listen to sources that tell you to ban a certain food from your diet entirely. All foods have some nutritional value, and no food in excess is beneficial!

Colorful plates! The color of your food is indicative of the different nutrients that are in it. The more variety in color you have on your plate, the wider the variety of nutrients and phytochemicals you are providing your body!

Research! If you read a claim, make an informed decision about it by looking into reputable sources like the government and university publications or research articles!

With your busy lifestyle, it’s nearly impossible to keep up with trending theories and research in nutrition. Just remember to keep your diet balanced, varied, and consume everything in moderation.  And don’t get swept away by the “latest findings” without a little research yourself! Happy Eating! 

References

US Department of Agriculture. (2011). ChooseMyPlate.gov. Retrieved from http://www.choosemyplate.gov/index.html

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The Price Is Right When It Comes to Your Health

Written by Kristen Petrozza
Part of National Nutrition Month 2013

The talk of the decade is all about eating healthy, getting into shape, and shedding years off your life. But how is this possible to do when it can come at such a hefty price?

Whether you are a college student, living on your own for the first time, or providing for a large family, eating nutritious foods is possible to do on a budget. Stopping by a fast food restaurant on the way home from work or school may seem cheaper, when it reality you are causing your body and wallet more harm in the future. In 2008, the CDC found that those who were obese paid $1,429 more in medical costs than those of a normal weight. Though you may think buying your dinner three nights a week on a dollar menu will save you money, it is important to think of the long-term consequences and realize that your health is not something to dismiss.

So how is it possible to eat right and stay under budget? It just takes simple planning. Sitting down one night a week and making a list of meals to eat throughout the week allows you to buy in bulk and prepare meals ahead of time. Buying in bulk will save you pennies, as many family-size packages of chicken and frozen vegetables are cheaper! Speaking of frozen, frozen vegetables may be less expensive than fresh and will last longer. A few more tips:

• Buy fruits and vegetables in season! They are usually less expensive and easy to buy
• Plant your own garden!
• Cut coupons and buy store brand items to cut the prices

References
Centers for Disease Control and Prevention. (2012). Overweight and obesity . Retrieved from website: http://www.cdc.gov/obesity/data/adult.html

Choose My Plate. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. 
(2011). Healthy eating on a budget. Retrieved from website: http://www.choosemyplate.gov/healthy-eating-on-budget.html

Eating healthy on a budget [Web photo]. (2011).  Retrieved from http://vibrantearthjuices.com/eating-healthy-on-a-budget/ 


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Adding Colorful Nutrition to an Oldie but a Goodie

Written by Danielle Lewis
Part of National Nutrition Month 2013

Breakfast may be the most important meal of the day, but I enjoy breakfast food for any meal. Eggs and toast for dinner are one of my favorites; something I almost always have on hand and super easy to prepare. Unfortunately, that yummy image is simply yellow and brown. I find my meals much more satisfying when I incorporate colorful, nutrition-packed fruits and veggies. It is extremely rewarding and easy to eat a healthy, nourishing and natural home-cooked meal. Let me show you how!

My twist to scrambled eggs and toast; a satisfying, healthy breakfast-for-any-meal option containing lean protein, low fat-dairy, 3.5 cups of fruits and veggies and whole grains!

Ingredients:

Picture by Danielle Lewis

1 large egg, scrambled

2 egg whites

2.5 cups fresh spinach (No, I’m not crazy, spinach cooks down more than you may think!)

¼ cup chopped orange and yellow peppers

¼ cup halved grape tomatoes

½ medium avocado, diced (Make sure it’s ripe. It will look very deep green or black and feel kind of squishy.)

¼ cup shredded reduced-fat Monterey Jack cheese

1-2 slices whole-wheat bread

Directions:

Spray a frying pan with Pam or any zero-calorie cooking spray and set on medium heat. Fill pan with spinach and stir occasionally until spinach cooks down (it will look shriveled, like frozen or canned spinach.) Add peppers, tomatoes, and most of the avocado, and cook for one more minute. Add the eggs right in and cook, stirring with a spoon, until the eggs reach your desired scrambled consistency (I like mine on the softer side.) Add cheese and remove pan from burner to melt it to perfection. Toast bread and top with remaining avocado.

Take a moment to look at the beautiful, healthy and delicious dish you created! Now take a big bite and enjoy your breakfast, any time of the day.

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Eating Tips for the Person on the Go!

Written by Julie Patterson
Part of National Nutrition Month 2013

Have you ever been so busy that you find you don’t have the time to eat? Or maybe you even forget to eat? If you’re like me, then the answer is YES!

Our lives today can be so hectic with work, school, children or other priorities that we sacrifice our own nutritional needs. When we skip meals, this may lead us to become so hungry that we’ll eat whatever food is available, which may not always be the healthiest choice. 

As a person on the go, here are some eating tips I’ve found very useful:

• Plan ahead! Each night, I plan and pack my meals and snacks for the next day. I have a long commute to school, and I stay on campus most of the day so I pack lunch and 2-3 nutrient dense snacks (more on this in the next tip) to help keep me satisfied and nourished.

• Choose nutrient dense foods. A nutrient dense food has a lot of nutrients (vitamins, minerals, fiber) with a relatively small amount of calories. I eat breakfast before I leave for school, but I know I’ll get hungry before lunch so I need to pack a snack. 

• Should I pack an apple or a doughnut? Right! An apple. The apple has about 80 calories and is high in vitamins and fiber. Fiber will help me feel full longer. The doughnut has about 200 calories, very little vitamins, minerals and fiber and high amounts of sugar. This would not likely not satisfy my hunger and leave me wanting another snack. 

Still don’t have time? Turn off the television, and quit surfing the internet long enough to make the time. I am certain your body will thank you for it!

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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

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Breakfast: Fuel for Your Day

Written by Baylee Mabe
Part of National Nutrition Month 2013

We have all heard that breakfast is the most important meal of the day…but why? A study done by the National Health and Nutrition Examination Survey focused on the effect breakfast has on calorie intake during the day and the participants’ body fat percentage. This study showed that people who skip breakfast actually have higher body fat and weigh more than those who eat breakfast regularly¹. Subjects who skipped breakfast consumed more calories at lunch and dinner than those who did eat breakfast in the morning.

It's easy to think that skipping meals can decrease the amount of calories you consume during the day, but the opposite is true. Eating breakfast is a great way to kick-start your metabolism for the day and leaves you satisfied for longer. If you don’t eat a good meal in the morning, you may be starving by lunch and overeat throughout the day.  Eating breakfast is a simple and easy way help manage your weight.

Some choices that will help you build a better breakfast: 

Picture by Baylee Mabe

Lean protein: Lean Canadian bacon, eggs, Greek yogurt
Whole Grains: Oatmeal, whole-grain toast or pancakes, whole grain cereal
Fruits: fresh apples, kiwi, bananas, grapefruits, etc. Canned fruits are a healthy option also!
Beverages: Coffee, low fat milk, 100% fruit juice







Adding some of these options into your diet will help you feel fuller longer, give you energy, and may even help you make healthier decisions throughout the day! Breakfast truly is the most important meal of the day.

References

Cho, S., Dietrich, M., Brown, C.J., Clark, C.A., Block G. (2003). The effect of breakfast type on total daily energy intake and body mass index: Results from the third national health and nutrition examination survey. Journal of the American College of Nutrition, 22, 296-306.

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