• Make the simple switches.  Traditional desserts have a lot of extra calories, fat and sugar added to them, but making a few simple substitutions can reduce these by quite a bit.   Try mashed bananas instead of oil, or whole-wheat flour instead of white flour.  Even Greek yogurt or canned pumpkin can be added to most dessert recipes!
• Find a way to include fruit.  Whether it’s apple slices baked with cinnamon atop frozen yogurt, roasted bananas with chopped nuts, or simply strawberries dipped in dark chocolate, fruit can always be part of a great dessert!  Make the focus on the fruit in the dessert, and you’ll end up eating less of the other high-calorie parts.

• Watch your portions. If you’re still stuck on your favorite desserts and refuse to give them up or make any recipe changes, you can still include them in your healthy diet.  The key is just to keep an eye on your portion sizes so that you don’t load up on too many calories at the end of your meal.  You can split restaurant desserts with family or friends, or even take half of it home to enjoy the next day!
• Swap milk chocolate for dark chocolate.  Let’s face it, we all love a nice chocolate dessert every now and again.  Why not make it the kind of chocolate known to have health benefits?  Dark chocolate is known to have antioxidant properties similar to that of red wine, while milk, white and other kinds of chocolate do not share this benefit.  As with all decadent treats, this doesn’t mean you can eat as much as you want – try to keep it in moderation – but if you’re going to eat chocolate, make sure it’s the dark variety!

How do you include desserts as part of your healthy lifestyles?  I’d love to hear your tips – leave me a comment below and fill me in!

Assistance provided by Megan Skinner

• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

Oikos (Plain, Non-fat)

8 oz serving
Calories: 130
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 95 mg

Chobani (Plain, Non-fat)

8 oz serving*
Calories: 133
Fat: 0 g fat
Carbohydrates: 9 g
Protein: 24 g
Sugars: 9 g
Sodium: 107 mg

Fage (Plain, Non-fat)

8 oz serving
Calories: 120
Fat: 0 g
Carbohydrates: 9 g
Protein: 20 g
Sugars: 9 g
Sodium: 85 mg

Brown Cow (Plain, Non-fat)

8 oz serving*
Calories: 121
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 91 mg

Greek Gods (Plain, Non-fat)

8 oz serving*
Calories: 80
Fat: 0 g
Carbohydrates: 13 g
Protein: 8 g
Sugars: 9 g
Sodium: 140 mg

*Note: All nutrition information has been calculated for an 8 oz serving in order to make an accurate comparison, but some of these brands are sold in 6 oz or 5.3 oz servings.

The verdict?  Well, there can be big differences between protein and sugar content so make sure you read the labels. My top picks are Oikos, with the added bonus of being organic, and Chobani. Greek Gods has the lowest calorie content per 8 oz serving (1 cup), but also has the lowest protein and the highest sodium values.

Fage has the lowest amount of sodium, with 85 mg.  This sodium value does tend to fluctuate a bit more between brands, so if you’re trying to reduce your salt intake, it’s definitely something to watch out for!  Another thing to keep in mind is that the sugar content will increase with the flavoured versions – so you can also buy the plain and top it with your own fresh fruit instead. Always remember to read the Nutrition Facts tables on all products so that you can make an informed decision – don’t be fooled by any health claims!

What about you?   Anything surprise you about their nutrition information?  Which kinds of Greek yogurt have you tried?

With assistance from Megan Skinner

   Tweet This Post   Post to Facebook]]>