14 Nutrition Tips for 2018

OK, I did think about 2,018 nutrition tips but that is just too much so here we go:

Tip #1: Sweet potatoes are one of the best vegetables you can eat. A nutritional all-star, they’re loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

Tip #2: Instead of chips, try munching on asparagus for a quick snack. It’s delicious raw or lightly steamed. Throw some in your lunch box for a snack or use a few stalks to dress up your next vegetable platter.

Tip #3: For an easy vegetable side dish, steam fresh spinach for 2 or 3 minutes (or cook some frozen spinach). Then drizzle on a little balsamic vinegar or parmesan cheese or nutritional yeast which is loaded with B12 and tastes like parmesan cheese.

Tip #4: For a quick, healthy pizza, buy a whole-wheat crust and top it with a modest amount of shredded light mozzarella, a spicy red pepper spaghetti sauce (look for a lower-sodium brand), sliced onion and red pepper, and chopped marinated artichoke hearts – or your favorite veggies. Follow the baking instructions on the crust package.

Tip #5: Make a delicious homemade sorbet by freezing 4 cups of your favorite berries or melon chunks, then combining them with a half cup of orange juice in a blender or food processor until very smooth.

Tip #6: Read nutrition labels carefully. Make sure the serving size on the label matches what you eat. If not, adjust the numbers accordingly.

Tip #7: Choose whole-wheat bread, brown rice, and whole-wheat pasta instead of the white, refined varieties.

Tip #8: If all you have on hand is full-fat salad dressing, mix it half-and-half with vinegar or lemon juice to reduce fat and calories. I prefer this method as your body needs fat to feel full. It also needs healthy fats to metabolize certain vitamins.

Tip #9: Uncut garlic and onions lose their flavor if you store them in the refrigerator. Instead, preserve their freshness and taste by keeping them on the kitchen counter: onions in a bowl and garlic heads in a container that gives them a little air.

Tip #10: Afraid of undercooking your fish? For white fish, a fillet of 1 inch should be sauteed for 5-7 minutes total while a 1/4 inch thick fillet will take from 2-4 minutes to cook. You want the fish to be opaque and flaky but still moist.

Tip #11: When buying chicken parts, stick to the breast and drumstick. They have far fewer calories and far less fat than the thigh and wing.

Tip #12: Looking for a flavorful lower-fat cheese? Jarlsberg Lite, a delightful Swiss cheese available at most deli counters, has only 2 grams of saturated fat per ounce. (Most cheeses have 5 or 6 grams.)

Tip #13: Treat all raw poultry, seafood, and meat as if they were contaminated with bacteria. Wash your hands, sponges, and implements carefully in hot, soapy water after touching them and before touching anything else. Never put cooked meat or poultry back on a plate that contains raw juices.

Tip #14: Leftovers should be refrigerated or frozen within 2 hours of cooking the food. If cooked food has been left out for more than 2 hours, throw it away. (Reheating will not destroy some pathogens.) If refrigerated leftovers won’t be eaten within 2–4 days, freeze them.

You know by now that I am a huge proponent of organic so do your best to shop the CLEMSON AREA FOOD EXCHANGE.

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