Mind Over Matter – NYC

Nutrition Tips

Posted on April 10th, 2009 by mindovermatter in Overall Fitness

1. Add flavor to meals without added fat by substituting low sodium chicken broth for oil or butter when cooking rice & pasta dishes.

Add flavor to your meals without added fat! Just substitute low sodium chicken broth for oil or butter when cooking rice or pasta dishes! You’ll save 36 calories and 5 to 6 grams of fat per serving. Broth also adds flavor to simply steamed veggies. Just sub it for water and cook as usual.
2. Get more fiber and lower your chance for heart disease by exchanging whole grains (brown rice, quinoa, millet) for white rice and cous cous. Cook them like rice and add to soups, salads, and stir-fries.

Exchange whole grains (brown rice, quinoa, millet, barley, faro) for white rice and cous cous to get more bang for your buck! This easy switch will provide you with 5-8 grams of fiber per serving and can reduce your risk for heart disease by roughly 20 percent. Need a few ideas on how to incorporate these foods into your kitchen? Easy, cook these grains as you would rice (simmer, covered, over low heat) and add to soups, salads, and stir-fries.
3. Add “no salt added” canned beans (easier and just as healthy as dried beans) to any meal for an economical and tasty fiber and protein boost!

Beans, beans good for your heart (I’ll stop there!). Add beans to any meal for an economical and tasty fiber and protein boost! Dried beans can take forever to prepare (soaking over night, etc), canned beans are just as healthy as long as you buy the “no added salt” variety. Just open, rinse with water and add to your salad, soup, or snack on them alone!
4. Yogurt is a healthy choice, but be sure to get plain low- or non-fat Greek yogurt to avoid extra sugar, then sweeten naturally with stevia, honey, or berries.
Add yogurt to your diet but watch out for the sugar trap! Yogurt contains naturally occurring sugars but fat-free flavored yogurts contain about 15 grams of sugar on top of that (which is equivalent to 4 tsp of added sugar). So opt for fat-free or low-fat plain Greek yogurt, and sweeten naturally by adding one packet of stevia, 1 tsp of honey or fresh berries!
5. Answer your cookie cravings with healthier cinnamon graham crackers!
Have a cookie craving? Reach for a graham cracker instead! With all the sweetness and crunch of a regular cookie without the excess fat and calories! Sure go ahead and buy the cinnamon flavored ones, they’re deliciously good for you!
6. Candy doesn’t have to be off-limits, but control your portions by enjoying a 60 calorie Tootsie Pop or even two Mini York Peppermint Patties (100 calories/2 g of fat).
Craving candy? It doesn’t always have to be off limits! Instead of buying a bag of easily “pop-able” candy where you just can’t stop at one (like jelly beans, Swedish fish or licorice) enjoy a 60 calorie tootsie pop or even two mini york peppermint patties (100 calories/2 g of fat).

7. Veggie chips aren’t as healthy as the look! Make your own by spraying pieces of kale with cooking spray, sprinkling with sea salt, and baking at 350 for 10-15 min.
Sure those veggie chips look healthy but beware they have just as many calories and fat grams as your good old potato chip! Instead make your own veggie chips and get some calcium, iron and fiber while you’re at it. Take a bunch of kale, tear into pieces, place on a baking sheet, spray with cooking spray, sprinkle with sea salt and bake at 350 for 10-15 minutes. YUM!
8. Avoid the calorie and sugar surprise of smoothies by making your own! Mix in a blender 1 container of 0% Greek yogurt, ¼ cup skim milk, ½ cup frozen fruit, 1 packet stevia, ice as needed.
Summer time means smoothies for many. Easy sip-able treats on the go. Not so fast. A small Jamba Juice smoothie can cost you up to 500 calories and 13 tsps of sugar! Solution, make your own! Mix in a blender 1 container of 0% Greek yogurt, ¼ cup skim milk, ½ cup frozen fruit, 1 packet stevia, ice as needed.
9. Eat breakfast! It is the easiest way to lose weight, start your metabolism burning at full speed and prevent over eating later on in the day!
10. An ideal lunch or dinner plate is ½ veggies, ¼ lean protein like fish, chicken or tofu, and ¼ complex carbohydrates.
When making your plate for lunch or dinner guarantee portion control by filling ½ your plate with vegetables, ¼ with lean protein like fish, chicken breast or tofu and the other ¼ with complex carbohydrates!

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