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Better Nutrition

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Recipes and Nutrition Information
Based On Your Health Objectives
Healthy Food Swap Ideas for the New Year

Making Healthy substitutions for your favorite ingredients



Instead of butter, substitute equal parts unsweetened applesauce.

Use a lower-calorie sugar substitute.

Substitute low-fat or skim milk instead of whole or heavy cream.

Instead of using only white flour, use half white and half whole-wheat flour.

Instead of adding chocolate chips or candies, use dried fruit, like cranberries or cherries.

Use extracts like vanilla, almond or other extracts to add flavor, instead of sugar or butter.


Use vegetable oils or soft margarine instead of butter.

Use whole-grain breads, rice and pasta instead of white.

Bake, grill or steam vegetables instead of frying.

Instead of whole milk or heavy cream, substitute low-fat or fat-free/skim milk.

Compare labels on ingredients, choose products with lower amounts of sodium and added sugars.


Instead of alcohol in mixed drinks, use club soda.

Mix 100-percent juice with water or use freshly squeezed juice instead of adding sugar to mixed drinks.

Instead of using heavy cream or whole milk in dairy-based drinks, use low-fat or skim milk.

Use spices and fruit, like cinnamon, cloves and cranberries instead of using sugar to sweeten cider.

For more information on eating healthy click here.
Give Yourself a Rest


When you don’t get enough sleep, levels of a hormone known as leptin can decrease, and when these levels are low, you don’t feel as satisfied after eating. In addition, levels of another hormone, ghrelin, can increase when you have too little sleep, and this increase can also enhance your appetite. The result: Low leptin plus high ghrelin equals constant unsatisfied hunger. Definitely not the place you want to be when you’re hopping around to all those holiday parties.

What is a Balanced Meal?
A balanced meal is one that contains appropriate selections from the five major food groups according to ChooseMyPlate.gov. The five groups are fruits, vegetables, grains, proteins and dairy.

A balanced diet includes three meals that together account for the recommended daily servings from each group every day. By ensuring that half the foods consumed in a day are fruits and vegetables and the other half are made up of grains and protein with a small amount of low-fat dairy, individuals can ensure a diet that is balanced and healthy under the U.S Department of Agriculture's guidelines for the American diet. Oils and fats are used sparingly under these guidelines.

Learn more about Nutritional Amounts & Limits>>               
What are Some Selections for a Healthy 1200 Calorie Meal Planner?

Breakfast may include yogurt, oatmeal, scrambled egg whites, toast and fruit. Lunch and dinner can include turkey sandwiches, grilled fish, salad, chicken salad, vegetarian tacos, tuna wraps, whole-grain vegetarian pasta, grilled cheese sandwiches and rice salads. 


Snacks and desserts can include popcorn, fruit and nuts and, every once in a while, even a small square of chocolate. A healthy 1,200-calorie meal plan minimizes the use of salt and includes 32 ounces of water per day. Using a cooking spray rather than butter or oil helps keep the calorie count down. When restricting calories, it's important to make sure the day's food intake contains adequate vitamins and other nutrients.  Learn more about calories in food here.


The Key to Staying on Track with Healthy Eating is Preparation and Planning  

We all have busy lives and none of us want to finish our working day and then have to prep and cook a whole healthy meal. However, if you are trying to lose weight or just improve your health, then having a healthy diet the majority of the time is important, so having healthy food and snacks with you at all times is imperative!


Once a week, I recommend on a Sunday, spend a couple of hours preparing and cooking some things for the week ahead that you can also take with you, that will provide you quick, healthy meals with lots of snacks.  Don't Forget To Have Plenty of Storage Containers!


Here are 18 Make-Ahead Meals And Snacks To Eat Healthy Without Even Trying!

Healthy recipes: A guide to ingredient substitutions
Whipping up healthy recipes may be easier than you think. You can make simple ingredient substitutions to create healthy recipes that don't sacrifice taste and enjoyment.  Click here and use this guide to see how you can make simple ingredient substitutions that will give your recipes a healthy boost.
How to Understand and Use the Nutrition Facts Label
People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and easily. The following label-building skills are intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet....click here

20 Simple Ways To Eat Healthy On A Budget

50 Healthy Food Swaps

15 Healthy Foods for About $2

Tired of throwing fresh food away when it should have lasted longer? Check out the 27 tips on how to get a longer shelf life for your groceries. >>click here

Food Safety News Your daily news source for information about food recalls, foodborne illness outbreaks, food science, technology, food policy and more

What's Really In Your Food? foodfacts.com is the leading internet source for nutrition and ingredient data.

Should You Avoid These Foods Too?
Doctors guide you in making important decisions about your health and well-being, but when it comes to their own diets, do they follow their own recommendations? Good nutrition is key to a long and healthy life. Here, medical pros reveal what they forego when it comes to food and more

Does Drinking Water Help Curb Hunger?
Penn State School of Nutrition conducted a study addressing the theory that drinking water curbs hunger. Drinking water for proper hydration is recommended, but it will not prevent hunger >>Read More