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NIFS Healthy Living Blog

Helpful Kitchen Gadgets for Balanced Eating

GettyImages-673500198When my husband and I got married and combined our kitchens, he was appalled at the amount of gadgets that filled my drawers and cabinets. I have always loved the single-use items such as the pineapple peeler and corer, the avocado slicer, the strawberry-top remover, the banana case keeper—and the list goes on and on and on!

If you are a minimalist and don’t want your drawers and cabinets overflowing with kitchen items, hopefully you can use this list of five helpful gadgets to help with balanced eating. Lucky for you the holidays are coming up, so any and all of these would be great gifts or something to add to your own wish list!

Pasta Portion Control Container

A serving of cooked pasta is ½ cup, but the average person eats around six servings at a time! This handy pasta portion cooker will help keep those pasta serving sizes in check. Use the basket to portion out 1–3 servings of your favorite smaller pasta noodle. Then place the basket in boiling water; when it is ready you just lift the basket out and the water will drain right into the pot! Then just add your favorite protein and sauce and enjoy. If you prefer skinnier noodles such as spaghetti or fettuccini, there is a hole on the basket to help measure the correct amount. Look for the pasta portion control container here.

Stainless Steel Vegetable Steamer

One product that I use almost nightly is the stainless steel veggie steamer. It is super easy to plop the steamer in a pan with a little water in the bottom. Fill it with your favorite veggie like broccoli, carrots, or cauliflower. Then cover with a lid and cook for around 10 minutes. Perfectly steamed veggies are the result with almost all of the nutrients intact since they aren’t submerged in water or cooked until they are mushy. You can purchase the vegetable steamer here.

Salad Dressing Shaker

One of the first foods you think of when trying to eat healthier is salad. However, you can make a bowl full of veggies very unhealthy if you top it with a high-fat processed salad dressing. If you have ever flipped over the bottle of salad dressing, a lot of ingredients are listed! To cut back on all of those additives, purchase this little salad dressing shaker to make your own. It comes in small and large depending on how much dressing you want to make and is easy to clean and use. Start with some heart-healthy olive oil and add your favorite spices to top your next salad. Purchase the salad dressing shaker here.

Collapsible Salad Bowl

Not having a plan for lunch can be a killer if you have to order in or go out each day. Instead, you could purchase this handy contraption to make bringing your own salads to work much more tasty. This space-saving bowl collapses for storage and has a tray on top for all sorts of toppings or sides. Toss a few whole-wheat crackers, veggies, diced chicken, tuna or egg, and your homemade salad dressing on top and you can have a balanced, high-fiber lunch without having to go out. A fork and spoon attach to the lid so you don’t have to go searching for one at the office. You can purchase the salad bowl here.

Olive Oil Sprayer

The benefits of a Mediterranean diet have been researched and proven. The base of that diet is using olive oil. However, even though olive oil is good for you, it is still very high in calories, so the key is to not overdo it. One way to help with this is to use an olive oil sprayer. This is another gadget that gets pulled out almost nightly at our house. Just spray your pan before adding your protein or veggie, or add a spritz to your cooked veggies when they are done. You can even spray your air-popped popcorn with it too! Just grab your favorite olive oil, fill the container, and spritz away! You can purchase a Misto here.

Hopefully one or all of these gadgets will find their way into your kitchen soon!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition healthy eating lunch cooking fats portion control salad

10 Foods That Will Keep You Satisfied with Fiber, Protein, and More

GettyImages-855098134Are you one of those people who are always hungry? Are you constantly thinking about your next meal or snack and what you’re going to eat? The issue could be that you aren’t choosing meals or snacks that fill you up and keep you satisfied. So the alternative is grazing constantly to get that full feeling.

Luckily there are lots of foods out there that are filling and will keep you satisfied longer. These foods are ones that are high in protein, fiber, or good-for-you fat. Here’s a list of 10 foods to choose when you want to stay fuller longer.

  • Nuts: Nuts have all three things that help keep you full: healthy fat, protein, and fiber. The key is to stick to a serving size because they are calorie dense. Measure out an ounce and enjoy all types of nuts at snack time or meals to keep you full.
  • Avocado: Loaded with good-for-you fat, these tasty treats are a nice addition to a sandwich or salad, or as a dip for veggies. Like nuts, they are very calorie dense, though, so a little goes a long way. Stick to a fourth of an avocado as a serving and enjoy the benefits of staying satisfied.
  • Eggs: Studies have found that protein keeps you more full than carbs. When you eat eggs versus a bagel for breakfast, the eggs win every time for post-meal satisfaction. Start your day with this complete protein; grab a hard-boiled egg for a snack or add it to your salad at lunch and enjoy staying fuller longer.
  • Popcorn: This tasty snack is high in fiber, which helps with the full factor. It also takes up a lot of volume, which means a serving size is pretty large (3 cups!) for a snack. So, if you like to reach for a larger snack, popcorn could be your new go-to item!
  • Berries: Loaded with fiber, these sweet and tasty fruits are an excellent way to increase your fullness factor. They can easily be added to breakfast, lunch, dinner, or snack time. The cancer-fighting antioxidants are just an added bonus.
  • Cottage cheese: Dairy foods are high in protein, which is a plus for keeping you full. Cottage cheese is also a great way to vary your snack routine. Toss in some fruit, veggies, or nuts for some crunch, and every day can be a different experience.
  • Celery: If you have heard that celery is a negative-calorie food, you know this a great go-to item for filling you up and keeping you full. It’s low in calories and high in water and fiber content, both of which will help keep those hunger pangs away.
  • Greek yogurt: Another protein-packed goodie is Greek yogurt. Choose a 2% variety to add some fat to your snack or meal. The portion-controlled cup is also nice to help keep the serving size in check.
  • Beans: You get protein and fiber-filled goodness with all of your bean varieties! Toss them into soups, salads, and dips and enjoy the benefits of staying full longer.
  • Sugar-snap peas: Another high-fiber veggie that you can add to your routine is sugar-snap peas. They are crunchy and filling and super easy to prepare. Just wash and go!

Add some or all of these 10 foods to your daily routine and enjoy the benefits of keeping that growling stomach at bay!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition weight loss snacks lunch protein fiber fruits and vegetables fats

Eat Better, Work Better? Three Nutrition Tips for Productivity

GettyImages-171693421.jpgWe’ve all heard the phrase that an apple a day keeps the doctor away, but who knew that eating a balanced diet would also make you more productive at work? That’s what was found in a study conducted by Brigham Young University on 19,000 employees from three large companies (published in the Population Health Management journal). It was discovered that employees with unhealthy diets were 66% less productive than those who ate whole grains, fruits, and vegetables.

So how can you be a more productive employee? Try these three simple ways to eat more balanced meals and then get ready to impress your boss.

Whole-grain Goodness

Swap out your old rice, pasta, bread, and cereal for grains that are higher in fiber and are less processed. Brown and wild rice are excellent alternatives to white rice. Whole-wheat pasta, couscous, quinoa, millet, and oats are more high-fiber options to incorporate into your diet.

When it comes to breads and cereal, check the label. Choose options that have at least 3 grams of fiber per serving. Check out the Whole Grains Council website for more information.

Fabulous Fruits

Most people need three pieces of fruit per day to meet their individual requirements. This can easily be done by incorporating a fruit in your morning cereal or oatmeal, grabbing an apple or banana for a quick and portable snack, or having a bowl of sweet berries after dinner for dessert. The vitamins, minerals, antioxidants, and fiber in fruit are all great reasons to include them in your diet.

Varied Veggies

One of the most challenging food groups to get into your diet, but also one of the best for you, is vegetables. It can be difficult to meet that 4–5 recommended servings per day, so how can you get these in to help balance your diet?

One way is to make sure that you are spreading them out throughout the day by including a vegetable serving at lunch and/or snack time. At lunch, grab portable veggies such as baby carrots, cherry tomatoes, mini bell peppers, and sugar-snap peas to add some variety and crunch along with your typical sandwich. Or nibble on veggies with a hummus dip for an afternoon snack. Make it a goal to try one new/different vegetable each week.

***

Now that you know the impact of nutrition on employee health and productivity, you can follow these three tips for healthy meals and snacks.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition snacks lunch employee health productivity fiber vegetables whole grains fruit

Nutrition on the Go: Can Food Trucks Provide Healthy Eating?

ThinkstockPhotos-87741362.jpgThe food truck phenomenon started in 2008 in California with a truck called Kogi BBQ that served Korean-Mexican fusion on the streets of L.A. Soon many chefs followed the trend, and now you can find these mobile dining establishments in most cities across the U.S.

One great thing about this trend is that it tends to be inexpensive compared to restaurants, and a fresher fast-food option. However, since these trucks typically have an ever-changing menu, it can be challenging to know what to order—and whether you can find a healthy option.

Tips for Healthy Eating

Follow some of the tips below, and then get out there and find your new favorite truck!

  • Scan for the best. Normally if you see one food truck, there is another one close by, or as is getting popular now, you might be at an event where a bunch of food trucks have gathered at one time (such as the First Friday Food Truck Festival). Take a walk around and check out all of the menus available (burning those calories as you walk), and then you can make a more informed choice.
  • Eat with a fork. One thing food trucks are known for is their fresh ingredients, so take advantage of filling up on those. And when you load up your plate or bowl and require a fork to eat the item, it slows down the process. Allowing your brain to tell your stomach that you are full is the goal, and this typically takes around 20 minutes. By eating with a fork, you can slow down considerably versus folding over the pizza and finishing it in five bites, keeping the burrito all rolled into a nice hand-held contraption, or using both hands to wrap around the giant burger!
  • If you aren’t using a fork, look for a taco truck. Almost all food trucks that specialize in tacos have great things going for them: they are portion controlled, typically have a protein source in them, and are loaded with veggies on top! Most food truck tacos aren’t loaded with sauces and cheeses like sit-down Mexican restaurants, so you can save a lot of calories. One more plus is that most food trucks use corn tortillas instead of flour, which means less processing, fewer calories, and less sodium.
  • Burn more calories standing up. Usually there aren’t a lot of places to sit around food trucks, which a lot of people see as a drawback of the movement. However, take this opportunity to practice eating your food while standing. It is well known that standing burns more calories than sitting, and can also help prevent acid reflux.
  • Share, share alike. As I already mentioned, typically there are a lot of different food trucks in one area. So, grab a friend or a co-worker and try multiple items. You will get to try a lot of different things but in much smaller portions.

Moderation and Balance Are the Keys

As with any dining out, when it comes to food trucks the same nutrition rules apply: moderation and balance. As long as you remember to have three food groups on your plate and eat a standard amount, you can enjoy the food truck experience for lunch or snacks and not feel guilty!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition healthy eating snacks lunch acid reflux

Helping Picky Kids Get Better Nutrition

ThinkstockPhotos-474735668.jpgHas dinnertime become the dreaded time lately? Getting picky children to eat can be very frustrating. Children of different ages may respond differently to various tactics. Here are a few ideas for how you can get your child to try (and hopefully like) new foods, and get better nutrition.

Pregnant and Lactating Women

Some research shows that the foods that a woman eats during pregnancy may “program” the fetus’ food preferences later in life. Both amniotic fluid and breast milk take on flavors and odors of the foods mom eats. When pregnant and breastfeeding, try these tactics:

  • Eat a variety of healthy foods to expose your baby to an assortment of flavors and smells. This may reduce the chance that your child will be a picky eater.
  • Avoid a diet based around junk food. Your need for additional calories is not a good reason to eat food that contains no nutritional value. Doing so may increase the amount of sugar needed to experience reward in your child’s developing brain, possibly leading to loss of control and binge-eating episodes later in life.

Infants

Feed your baby variety. It often takes the introduction of a new food ten times for a young child to develop a taste for it. Most babies grimace at every new food. Keep trying a food and your baby may learn to like it.

  • Introduce vegetables before fruits so that the child does not get used to eating sweet foods all the time.
  • When eating several different foods at one meal, introduce new foods before familiar favorites. If they do not know mashed bananas are available, they may try the lima bean puree.
  • Do not avoid foods because you do not like them. Your child may learn to like different foods than you.

Toddlers and Children

As with babies, toddlers may refuse foods—not because they don’t like them, but because they begin to realize they have a choice. Let your child make other decisions, like what book to read, or what clothes to wear, but not what to eat once the food is on the table. A toddler’s growth may be slowing down, so they may eat less. If they are not eating, they may be full from snacks or juice, or they may have been served a portion that is too large. Babies and toddlers will not starve themselves!

  • Eat with your children, and eat the same things. Dad can’t avoid green vegetables, and mom can’t avoid bread or starchy vegetables; your child will pick up on that and think they can avoid certain foods, too.
  • Turn the TV off. Young children need to focus on eating, and distractions such as cartoons will keep them from eating.
  • Make foods fun! Arrange a fruit salad as a smiley face. Use cookie cutters to cut sandwiches into fun shapes.
  • Let kids play with their food, and be tolerant of messes! It helps kids experience the food’s texture and smell, and will help them eat it, too.
  • Make dips out of cottage cheese, tofu, yogurt, guacamole, peanut butter, or pureed fruits and vegetables. Your child can dip fruits and vegetables, rice cakes, toast, or other nutritious foods.
  • Find a fun character-inspired cookbook, choose a recipe, and make it together.
  • Serve one food at a time, keeping other options out of sight. Start with new foods or foods the child does not like as well first, and then add familiar foods and favorites.

More Tips for Parents

Here are some more ideas that will help make mealtimes more pleasant:

  • Don’t force your child to eat anything.
  • At most meals, try to offer mainly healthy choices.
  • Allow your children to ask for seconds.
  • Do not force your child to finish a meal, even if they want dessert.
  • Deemphasize dessert as a prize; don’t make children finish their vegetables to get it.
  • Have your children rate new foods with a pre-made “New Food Chart”: have them draw a happy face if they like it and a sad face if they don’t.
  • Finally, praise the child for trying new foods. That will encourage them to do it more often.

Hopefully by trying some of these suggestions, you can get your kids on the road to healthy eating—and start enjoying mealtimes more!

Related: Back-to-School Nutrition with Lunch Makeovers

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition healthy eating snacks lunch kids pregnancy lactation

Back-to-School Nutrition with Lunch Makeovers

ThinkstockPhotos-528974268.jpgIt’s that time of year again…back to school! This means busy evenings or early mornings getting lunches packed for the kids. What’s in a child’s lunch is important because it’s in childhood that eating habits are formed—and heart disease, obesity, osteoporosis, and other diseases begin to develop. Fatty buildups, the beginnings of clogged arteries, are seen in the arteries of children as young as 10 years old.

So even though that prepackaged meal is the quickest and easiest thing to throw in a lunchbox, consider these 10 ways to help your child eat a more balanced lunch.

  1. Encourage your child to choose 1% or fat-free milk. Milk is the biggest source of saturated fat in children’s diets. Choosing 1% or fat-free milk instead of whole or 2% is an important strategy for keeping children’s hearts healthy and arteries clear.
  2. Switch from bologna, salami, pastrami or corned beef, and other fatty luncheon meats to low-fat alternatives. Supermarkets sell many good-tasting, low-fat or fat-free brands of turkey breast, chicken breast, ham, bologna, and roast beef.
  3. Include at least one serving of fruit in every lunch. Try buying a few new types of fruit each week to let your child discover new favorites and to give him or her more healthy eating choices. In addition to apples, oranges, or bananas, try pears, sliced melon, cups of applesauce, grapes, or pineapple (fresh or canned in its own juice). Try serving fruit in different ways: whole, cut into slices, cubed, or with a yogurt dipping sauce.
  4. Sneak vegetables onto sandwiches. Try lettuce, slices of cucumber, tomato, green pepper, roasted peppers, zucchini, or sugar-snap peas. Eating fruits and vegetables reduces your child’s chances of heart disease, cancer, blindness, and stroke later in life. Putting veggies on a sandwich is one way to get more into your child’s diet.
  5. Use whole-wheat bread instead of white bread for sandwiches. Choose breads that list “whole wheat” as the first ingredient. If the main flour listed on the label is “wheat” or “unbleached wheat flour,” the product is not whole grain. Most multi-grain, rye, oatmeal, and pumpernickel breads in the U.S. are not whole grain.
  6. Limit cookies, snack cakes, doughnuts, brownies, and other sweet baked goods. Sweet baked goods are the second leading source of sugar and the fourth leading source of saturated fat in Americans’ diets. Low-fat baked goods can help cut heart-damaging saturated fat from your child’s diet, but even fat-free sweets can crowd out healthier foods like fruit. This nutrition rule does say LIMIT and not eliminate. The key is moderation when it comes to sweets!
  7. Pack baked chips, pretzels, Cheerios, breadsticks, or low-fat crackers instead of potato, corn, tortilla, or other chips made with oil. Avoid empty calories from artery clogging fried chips. Also, beware of Bugles, which are fried in heavily saturated coconut oil. One ounce has as much artery-clogging fat as a McDonald’s Quarter Pounder.
  8. If you pack juice, make sure it’s 100% juice. All fruit drinks are required to list the “% juice” on the label. Watch out for juice drinks like Sunny Delight, Hi-C, Hawaiian Punch, and Capri Sun. With no more than 10% juice, they are just as sugary as soft drinks.
  9. Don’t send prepackaged lunch trays. Oscar Mayer’s Lunchables that come with a treat and a drink get two-thirds of their calories from fat and sugar. They also contain over 1000mg of sodium, which is half the recommendation for the whole day. Making your own healthy alternative is as easy as packing low-fat crackers, low-fat lunchmeat, a piece of fruit, and a box of 100% juice in your child’s lunchbox.
  10. Let your child help pack their lunch. If your child is excited about the foods they are eating, they will be more likely to finish their energy-packed lunch. Allow them to help pick and choose items to put in their lunchbox each night or morning, teaching them the importance of meal planning and responsibility.

Find out more about nutritional coaching

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here. (And to see what she brings for her lunch, click here!)

Topics: nutrition healthy eating calories lunch kids sodium

How to Build a Nutrition-Packed Smoothie for Meals or Snacks

ThinkstockPhotos-467257185For a quick and tasty breakfast, lunch, dinner, or snacks, consider making a smoothie. This portable meal or snack can be chock-full of good-for-you antioxidants and vitamins if you make it correctly. Unfortunately, though, some of the pre-made ones are loaded with added sugar. So pull out your blender, food processor, or Vitamix, grab some ingredients, and let’s get started!

  • Produce: The most important part of the smoothie comes from the produce. The fruits or veggies you add will load up your drink with nutrients. Aim for ½ cup to 1½ cups from this group, which typically includes berries, bananas, pineapple, spinach, kale, and whatever else you have in the fridge or freezer to add!
  • Ice and/or frozen fruit: Add ½ to 1 cup to give the smoothie more thickness.
  • Liquid: Use ½ to 1 cup of milk (preferably the unsweetened variety) or water. If you are adding fruit juice, make sure it is 100% fruit and stick to ½ cup or less.
  • Protein: 2 TB. of peanut butter (or any nut butter), protein powder, or Greek yogurt will help to keep you fuller longer, so don’t forget to add this ingredient. If you decide to go with protein powder, make sure to get a basic whey protein powder that isn’t extremely high in extras or sugar (some are available with less than 2g). This powder is also a complete protein, which means you get all of the essential amino acids. Just stick to 1 scoop or 2 TB. to avoid adding extra, unnecessary calories.
  • Fiber extras: For some additional staying power in your drink, add 1 to 2 TB. of chia seeds, oats, or flaxseed. (See this blog for more info on chia seeds and other add-ins.)

If you have an older blender with dull blades and a weak motor, stick to fresh fruit vs. frozen, and blend the ice cubes gradually into the smoothie. One tip is to add your dry ingredients last to avoid them getting stuck in the bottom. If you are having trouble getting the ingredients to blend, let it sit for a few minutes so the fruit can soften or add more liquid a little bit at a time.

Now it’s time to drink up! Letting it sit for just 20 minutes might mean it will start to thicken or separate. You can store it in the fridge for up to 24 hours, but a fresh smoothie will have the best flavor and taste. Enjoy!

This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition snacks lunch breakfast protein fiber

Are Recent Changes to Restaurant Menu Ingredients Good for You?

ThinkstockPhotos-200325352-001Have you heard the news about Panera? How about Chipotle? It has been in the news a lot recently that these chains are making dramatic changes to their menus. So, what are the changes and will they make for more healthy eating?

Panera Drops Artificial Ingredients

Panera has decided to drop all artificial ingredients from its menu. This list of 150 ingredients is called the No-No List. This list includes artificial sweeteners, preservatives, and flavors, and these ingredients will all be removed by the end of 2016. 

Even though the debate is still ongoing as to whether these ingredients can cause harm to consumers, Panera decided to not take the risk. It was reported that reconfiguring the salad dressing to meet the standards was the toughest menu item change. As of now there are no plans to increase the cost of the menu items to offset these changes. 

Chipotle Gets Away from GMOs

Chipotle has also decided to clean up its menu recently. The chain announced that it would be serving only food that is free of genetically modified organisms, or GMOs. In 2013 Chipotle was the first restaurant to show which menu items contained GMOs, and now it is the first chain restaurant to remove them. As with artificial ingredients, GMOs have not been found to be harmful to humans, but environmental working groups are concerned about the effect they might have on the food chain and environment. 

Are These Changes Better for You?

It is great that these companies are making an effort to provide safe food choices; however, these changes do not mean that the food is necessarily better for you. Most calorie contents won’t be affected by these changes; and in foods where artificial sweeteners are removed the calories may actually increase. 

So, if you are watching calories or wanting to lose weight, don’t be fooled into thinking the giant blueberry muffin will be the best option to help you get to your goal. That will still have 460 calories and 18 grams of fat! With any change in a nutrition announcement, the rule of thumb is not more is better. The goal is to stick to the basics. Incorporate as many fresh and unprocessed foods as possible into your diet. This includes reaching for 9 servings of fruits and vegetables every day!

Be on the lookout for more companies to make similar announcements soon. Kraft has decided to remove artificial coloring from its Mac & Cheese, and Pepsi is removing aspartame from its diet drinks. Each announcement can be a positive for consumers, as long as they remember to get in a balanced and fresh diet the majority of the time. 

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This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating calories lunch artificial ingredients

The Health Benefits of Greek Yogurt—Plus Recipes!

There are a lot of hot new food fads right now, including coconut oil, kale, quinoa, and chia seeds. It seems like I have been seeing these foods everywhere, and while I do love them, I have been obsessing over another food fad for a while. Greek yogurt is one of those amazing foods that can be used in so many ways and is extremely good for you.

Why You Should Eat More Greek Yogurtgreek-yogurt

Here are the reasons why Greek yogurt can help with your healthy eating goals:

  • It is an excellent source of calcium, potassium, zinc, protein, and vitamins B6 and B12.
  • It contains probiotic cultures, which can help with gut regularity.
  • It's lower in lactose for those who have trouble digesting other dairy products.
  • Greek yogurt contains twice the amount of protein as normal yogurt, which can help keep you full longer and makes an impact on your weight management.
  • It has half the amount of sodium regular yogurt has, which is a plus for those watching blood pressure.
  • It can be enjoyed as a sweet or savory treat!

Recipes

Here are some recipes that can help you incorporate this super food into your meals and snacks.

Banana Oatmeal Smoothie

If you want to start your day with a protein-packed punch and also get to work on time, here is a quick and healthy breakfast smoothie incorporating Greek yogurt that can help you start the day off right!

Buffalo Chicken Salad

Bored with your normal lunch routine? Try this tasty buffalo chicken salad that has tons of flavor without all of the fat of traditional chicken salads.

Tzatziki Sauce

Stumped as to what to fix for dinner? This delicious topping for chicken, fish, or lamb is a quick and easy solution!

Creamy Peanut Butter Dip

Need to have that sweet ending after dinner? Try this alternative as a healthy treat! It's also a great midday snack.

I hope you try this tasty treat! Watch out for some varieties on the market that can be extremely high in sugar, calories, and fat. Look for a nonfat version to keep your saturated fat grams lower, and consider buying plain and flavor it yourself with fruit and flavored extracts to decrease the added sugar. The possibilities are endless!

Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.

Topics: nutrition healthy eating recipes snacks calories lunch breakfast weight management

Celebrate National Kale Day with Three Healthy Recipes


There are a lot of different days throughout the year devoted to certain foods, and October 2 is no exception. This day is reserved for all things kale!

So, if you have been hearing about this wonderful green, leafy vegetable and have been wanting to try it, or if you are already a lover of the vitamin-K-packed wonder, then definitely take this day to enjoy some recipes that incorporate kale.

Since kale thrives in cooler weather, this time of year is the perfect opportunity to sample it when other vegetables are out of season. To find the freshest kale, search for deeply colored leaves with hardy stems.

If you want to increase your intake of folate, calcium, iron, fiber, and phytonutrients, here are three ways to incorporate kale into your diet for breakfast, lunch, dinner, or snack time.

Orange-Blueberry Kale Smoothiekale smoothie

If the thought of drinking a green smoothie doesn’t appeal to you, try this delicious option that keeps the color a gorgeous purple!

1 whole orange

1 cup blueberries

½ cup vanilla almond or soy milk or ½ cup skim milk

2 cups chopped and loosely packed kale

1 cup ice

Place all ingredients in a blender and blend until smooth.

Makes three 8-ounce servings or two 12-ounce servings.

 

Kale Salad

1 big bunch kale; chopped fine

1 cup cooked wild rice or brown rice, cooled (or try cooked quinoa)

1 red or orange bell pepper; chopped

¼ cup thinly sliced red onion or green onion

1/2 cup sliced almonds

1/4 cup sunflower seeds

1/2 cup dried cranberries or raisins or bothkale salad

½ cup feta cheese

¼ cup grated parmesan

 

Dressing:

2 to 3 TB. olive oil

¼ cup balsamic vinegar

2 TB. Dijon mustard

1 to 2 TB. honey

Juice of 1 lemon (add zest if you want)

Sea salt and pepper to taste

Toss salad. Put all dressing ingredients in a shaker and combine. Pour over salad and enjoy.

 

Kale Chips

Slice kale into bite-sized pieces. Toss with a drizzle of olive oil and a pinch of salt. Bake at 350 degrees for 15 minutes.

 

For more information and recipes, check out the National Kale Day website.  

Schedule a personal nutrition consultation to plan how you can incorporate more veggies like kale into your diet.

This blog was written by Registered Dietitian at NIFS, Angie Scheetz, RD. To meet the NIFS Bloggers click here.

Topics: nutrition recipes snacks lunch breakfast