IF YOU LIKE …
dessert
… TRY …
angel food cake topped with unsweetened frozen berries and fat-free whipped topping. (Let the berries defrost and get nice and juicy; add some fresh if you like.) One serving is around 200 calories.
—Jennifer Neily, M.S., R.D., C.S.S.D., L.D., health and wellness, exercise and sports nutrition expert in Dallas, Texas
IF YOU LIKE …
butter on baked potatoes
… TRY …
olive oil and balsamic vinegar for more flavor and less saturated fat.
—Robyn Priebe, R.D., C.D., Director of Nutrition, Green Mountain at Fox Run women’s health retreat, Ludlow, Vt.
IF YOU LIKE …
muffins, pancakes or waffles
… TRY …
adding puréed, cooked pumpkin, sweet potato or carrots for beta carotene. Grated carrots or zucchini also works well in pancakes and muffins when trying to eat more vegetables.
—Robyn Priebe, R.D., C.D., Director of Nutrition, Green Mountain at Fox Run women’s health retreat, Ludlow, Vt.
“For portion control on foods that you pour out of a container, such as cereal and dry pasta, keep the accurate portion-size measuring cup right in the package. This way you can scoop out a portion instead of easily pouring out more food than you need.”
—Janel Ovrut, M.S., R.D., L.D.N., registered dietitian, Fitness Works at Work, Sherborn, Mass.
by Jill Weisenberger, M.S., R.D., C.D.E.
With Labor Day and its backyard cookouts around the corner, it’s time to set the record straight. We need to stop picking on mayonnaise. In fact, instead of villainizing mayonnaise, we should be celebrating it. Commercial mayonnaise is made with pasteurized eggs and vinegar. The vinegar makes the spread acidic and therefore an unlikely breeding ground for bacteria. Some research studies have even found that the growth of bacteria in meats has been slowed or stopped in the presence of commercial mayonnaise.
So what’s the likely source of the food borne illness at your picnic? (more…)
By Jill Weisenberger, M.S., R.D., C.D.E.
These days everyone is in a hurry. We’re juggling work, homework, family, friends, pets, fitness, soccer, gymnastics, field hockey, household chores and more, more, more. Getting dinner on the table can be a challenge.
No doubt that bagged salad and frozen vegetables can save you some hands on time in the kitchen. And these foods do offer a lot of nutrients. But UCLA researchers, who videotaped 32 families’ dinner routines, found that families who relied the most on convenience foods failed to get dinner on the table any faster than those who used convenience foods less or not at all. On average, meals took 52 minutes from start to supper table. Heavy users of convenience foods saved 10 to 12 minutes of hands-on prep time, however.
Packaged entrees such as hot dogs, stir-fry mixes and items similar to Hamburger Helper made frequent appearances. Use caution here: you may save a few minutes of chopping and stirring, but the trade-off is often more sodium, sugar and fat and less nutrients overall.
If you chose to use convenience foods - and most of us will - select the ones that really make throwing together a nutritious meal easier. Keep frozen and canned vegetables on hand. Buy bagged salads weekly or more often. Supplement your meal with canned mandarin oranges or other favorite fruit. Have the grocer steam some shrimp. But skip the sodium-laden boxed meals and fat-laden rice and pasta sides. Instead of saving 10 to 12 minutes of preparation time, spend those few minutes with your family stirring and cooking or simply enjoy the process of bringing a meal together.
