Main Nutritious Intent Website

Thursday, July 18, 2013

Food Swaps & Other Healthful Tweaks

So many people fear eating healthy because they think that they'll have to throw all their favorite foods and meals out the window.  Not so.  With a little substitution and swapping, you can still enjoy delicious and festive food-occasions (and you won't miss those calories one bit). 

Here are some easy food-swap examples:

  • swap salsa for the chip or veggie dip
  • swap veggies & dip for the chips & dip
  • swap a green salad for the macaroni salad
  • swap fresh fruit for the frog-eye salad
  • swap angel food cupcakes for regular cupcakes
  • swap water bottles in the cooler for cans of pop
More food substitutions on my Studio 5 segment:

Wednesday, July 17, 2013

It's Ice Cream Season. . . Re-think Your Toppings

By swapping frozen yogurt for regular ice cream, homemade chocolate syrup for store-bought hot fudge sauce, and berries macerated (fancy name for tossed with ahead of time to get all juicy and yummy) in honey, you save 180 calories that one ice cream sundae! 

Homemade Chocolate syrup:

1 cup unsweetened cocoa powder
1 cup sugar
1 cup water
dash salt
1 tsp. vanilla extract

In a saucepan, whisk together the cocoa and sugar.  Add the water and salt, whisking over medium heat until boiling.  Boil for 2 minutes, then remove from heat and add the vanilla extract.  Store in refrigerator. 

Makes approximately 2 cups (16 servings)
Serving size: 2 Tbsp.  60 calories, 1.8 g fiber,  12.6 g sugar

Wednesday, July 3, 2013

5 Tips For A Healthy 4th

The 4th of July is no exception to the food-centric holiday rule.  This is a good thing, since food fills not only a nutritional, but a cultural and celebratory need as well.  But there are ways to up the enjoyment of your feast without upping empty calories.  Here are 5 tips to keep your 4th festive, but not fattening:
  1. Leave the chips at home.  Finger foods and dip-able foods are great - just swap out the chips in favor of a veggie tray. Baby carrots, sugar snap peas and grape tomatoes require no prep time at all. (Turning them into a volcanic island scene however, does.) 
  2. Whip up the dip yourself.  Pre-made dips are high in fat, sodium and sometimes sugar.  A healthier option is to whip up the dip yourself with some greek yogurt, a little canola mayo, garlic, onion powder, smoked paprika, dash of cayenne pepper, salt and pepper. 
  3. Be beverage aware.  Remember you can always drink calories faster than you can eat them, so choose your beverage wisely.  Make ice-water or water bottles your go-to instead of a cooler full of soda pop.  I personally would rather chew my calories than sip them.
  4. Pack in the plants.  This summer holiday is perfectly suited for a produce-rich meal.  Make salads and veggie or fruit side dishes the highlight of your picnic table. 
    This holiday may just be the easiest time to get 9 servings of fruits and veggies in.  Watermelon, peas, nectarines, strawberries, blueberries, fresh greens, beans and tomatoes can all take center stage this time of year.  
  5. Make fruit your dessert.  Whether it is a fruit topped cheesecake, chocolate dipped strawberries
    or fruit filled waffle cones, make fruit a part of your dessert tradition.