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Posts Tagged ‘nutrition’

Healthiest Apple Recipes

Bye-bye, berries. Hello, apples! Apple trees across the country are churning out a bounty of the crunchy, sweet and tart fruits — and it is time to get cooking. But cooking with apples doesn’t need to mean an overdose of sugar and butter. Here at Cooking Channel, you can find lots of apple recipes that are as healthy as they are delicious.

Apple Muffins (pictured): Whole-wheat pastry flour, applesauce, pecans and fresh apples combine in this heart-healthy muffin recipe from dietitian and Chef Ellie Krieger. (These are also a low-cal option.)

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What Are the Saltiest Cheeses?

A few weeks ago I asked people on Facebook what nutrition questions they want answered. This time, I got a question that surprised me: “What cheeses are the saltiest?” Random, I thought! Yet once I dived into writing this post, I realized it’s a really good question; Americans eat way too much sodium, and cheese is a high-sodium culprit. If you’re trying to lower the amount of sodium in your diet, knowing which cheeses are less salty than others could help you out. More generally, you can minimize the sodium load of your diet by cutting down on restaurant meals and processed foods — the two biggest sources of sodium in our diets — and cooking more meals at home using fresh, whole ingredients.

Here are some of your favorite cheeses ranked from most to least salty. To put these numbers in perspective, a teaspoon of salt is 2,400 mg of sodium, and the recommended daily limit of sodium for most people is 2,300 mg/day.

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How to Pack a Perfect Lunch

For people between the ages of 5 and 23, going back to school is a standard — and sometimes unsettling — part of life. We’ve put together easy recipes and food tips to help make the entire experience way more appetizing.

If you do it right, a packed lunch can be more exciting and way more nutritious than anything you can buy at the neighborhood deli. Whether you’re packing lunch for kiddos or for yourself, here are things to keep in mind:

1) Make it visually appealing. Colorful foods are exciting, and an array of colors is also good for you (as long as you’re getting those pretty colors from strawberries and yellow peppers, not cheese puffs and Kool-Aid).

2) Keep it balanced. For a lunch to be satisfying and keep you going through the afternoon, it needs three main components: protein (such as tuna, peanut butter, tofu, roasted chicken, yogurt), whole grains (could be 100 percent whole-wheat bread, crackers or wraps, leftover cooked grains, baked tortilla chips) and fruits and/or vegetables (celery sticks and dip, grapes, apples). Protein and the fiber from the whole grains will fill you up and keep you satisfied. Most adults need about 5 cups of fruits and vegetables a day, meaning you should try to have some with every meal.

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How to Avoid the Freshman 15

For people between the ages of 5 and 23, going back to school is a standard — and sometimes unsettling — part of life. We’ve put together easy recipes and food tips to help make the entire experience way more appetizing.

Freshman year is an exciting time — new friends, new classes new experiences. One new experience you’re probably not eager to have is the dreaded Freshman 15. I’m going to guide you through some of the pitfalls that can lead to weight gain your freshman year (or really any time during college) and how to avoid it.

Pitfall 1: You’re up all night
When you were living at home, chances are you had a somewhat regular sleep schedule. But when left to your own devices, you might find yourself sleeping way less as you get used to late-night partying and study sessions and early morning classes. When you don’t get enough sleep, you’re more likely to put on weight, thanks to a chain reaction involving stress hormones (plus you have less energy for exercise — more on that in a minute).
Solution: Ideally aim for seven to eight hours of sleep each night.

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Best Foods for a Road Trip

Chances are you’re spending some time on the road this summer. And chances are you’re going to get hungry on your road trip. It happens to me almost every time I take a trip, and despite being a nutritionist, I’m usually not prepared. So as a summer resolution, I’m going to take some time to figure out what types of food I should pack for trips and share with you what things I get at gas stations and rest stops when I’m stuck with an empty belly.

What to Pack
My primary rule is that it should include something you’re excited about and also include something healthy. It should also store relatively well. Cucumbers, sugar snap peas or green beans are good veggies to pack since they’re crunchy and fun to eat. Plums, nectarines, grapes and apples all travel relatively well if you’re looking for something fruity. In terms of excitement, I like to pack some dark chocolate-covered almonds or popcorn. Single-serving cheeses (like string cheese) or mixed nuts or trail mix are also good items to round out the fruit or vegetables you’re packing.

What to Pick Up at the Gas Station

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Snack Foods That Don’t Need to Be Refrigerated

For people between the ages of 5 and 23, going back to school is a standard — and sometimes unsettling — part of life. We’ve put together easy recipes and food tips to help make the entire experience way more appetizing.

Whether you’re looking to stock your dorm room or office with ready-to-eat snacks, this is the list you need. All of these items will keep unrefrigerated for a while, and they offer plenty of filling fiber and protein to satisfy your snack attack.

Nuts: Nuts are one of the best, most shelf-stable snacks you can keep on hand. Almonds, cashews, walnuts and pistachios are all good choices, offering healthy fats, fiber and protein — three things that keep you feeling full and satisfied. Get them raw or roasted and unsalted for the healthiest choice.

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Healthiest Summer Drinks

Long, hot summer days and warm summer nights call out for refreshing drinks. Summer opens up a new world of cold drinks, but not all of them are great for you (more on that next week). Today, check out the best summer drinks for your health.

Iced tea: You’ve heard that tea is a healthy beverage (many varieties have antioxidants, which help ward off disease), and iced tea is no exception. Try iced green, mint and hibiscus teas for extra health benefits, and make it yourself or buy it from a coffee shop — the antioxidants in those bottled varieties are less than those in freshly brewed, plus the bottled kind has tons of added sugar.

White sangria: This wine-based drink gives you an added bonus of fruit, which puts it into my list of healthiest beverages. Look for a recipe with lots of fruit and no added sugar. Chuck Hughes’ White Sangria fits the bill.

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Quick & Healthy Breakfasts

The healthiest breakfasts are ones you make yourself with an eye toward fiber, lean protein and healthy fats. This combination keeps you running all morning long. You can get fiber through heart-healthy whole grains and/or fruits or vegetables. Low-fat dairy, eggs and nuts are good sources of protein. For healthy fats, think about avocado, egg yolk, olive oil or nuts. Here are some quick and healthy breakfast ideas that will power you through the day.

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Health Benefits of Red, White and Blue Foods

It’s that time of the year when recipes show up that are patriotically red, white and blue — like this Red, White and Blue Smoothie, which you should definitely make. Showing your stripes in the colors you eat is also good for your health (I’m talking about plant-based foods here — not red, white and blue cheesecake!).

Plant-based foods get their colors from phytochemicals — various compounds linked to a raft of health benefits. So I’m going to tell you about the phytochemical cocktail that adds color and nutrition to red, white and blue foods.


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7 Healthy Burger Toppings

I’m going to start this post with a defense of the burger. While they get a bit of a bad rep, hamburgers can actually be pretty healthy. A 3-oz. burger (at least half the size of the burgers most restaurants serve) has a pretty low amount of calories (184), and it’s an excellent source of iron, zinc, protein and niacin.

But things can start to go downhill in the nutrient department when you top the burger with bacon, cheese, mayo — all extras that drive up the calories and saturated fat content. Keep your burger virtuous with these healthy toppings:

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