FitSugar

7 Steps to a Healthier Sandwich

FitSugar — Wed, 18 Nov 2009 08:00:04 -0800

Whether it's the recession or our increasing need for simplicity, sandwiches are having a moment. They're one of my favorite easy lunches and very healthy if you make them right. But it's important not to get stuck in an unhealthy or unimaginative sandwich rut.

Some healthy-sandwich strategies are obvious: avoid fried foods and super-oily sauces, opt for whole-grain bread instead of sliced white. But that's only the beginning. For my seven tips on making sandwiches that are both delicious and nutritious, read more.

Open it up! An open-faced sandwich made with one slice of wheat bread instead of two can save around 70 calories.
Go green. In place of empty iceberg lettuce, opt for iron-rich greens like spinach or romaine. Try pressing a cup of raw spinach into a hot panini.
Load up on veggies. Sneaking veggies into sandwiches is a great way to get your five a day. Think beyond tomatoes and add everything from roasted beets to cucumbers to carrots.
And don't forget fruit! Similarly, you can increase your fruit intake through your sandwiches. I suggest sliced apples and cheese or figs and nut butter.
Hold the mayo. I'm sure you know this, but here's a reminder: mustard is a much better choice. One ounce of yellow mustard has just 19 calories and one gram of fat, while the same amount of mayo packs 210 calories and 21 grams of fat.
Speaking of mayo, try swapping it out for nonfat yogurt to make a healthier tuna or chicken salad.
Don't say cheese. Rather than eliminating the creamy texture of cheese, replace it with sliced avocado. One ounce has just 45 calories and loads of healthy fat.

Healthy Eating Tip: Don't Eliminate, Elaborate!

FitSugar — Mon, 16 Nov 2009 15:00:14 -0800

When approaching health and fitness, many of us have the mentality that less is more. While this may be a healthy perspective to avoid overeating and practice portion control, a restrictive diet can wreak havoc on your mood and leave you wondering whether there’s anything out there you can eat. Instead, alter your state of mind: rather than thinking about what foods to cut out, start to think of your daily menu as a chance to add great-tasting, healthy options. Challenge yourself to make the most of your mealtime and see just how many creative and good-for-you foods you can include in your daily breakfast, lunch, and dinner routine.

To get creative, I like to take a cue from vegan menus. Let me start by saying that I am not vegan. I love poultry and seafood, but each time I decide to dine vegan, I’m always amazed by the variety on the menu. Every item is loaded with healthful, delicious ingredients that remind me to think outside the box the next time I’m planning a meal.

To get creative meal ideas, just read more.

Craving lasagna or a baked potato? Don’t deprive yourself these treats, simply reimagine them and treat yourself to a healthier version. An eggplant stacks is a great alternative to cheesy lasagna, and using fresh herbs, crumbled tofu, and fresh red pepper means it’s loaded with bold flavors and good-for-you ingredients. A baked sweet potato is another great option – and a great way to satisfy your craving for starch. Plus they are one of the healthiest vegetables around, since they contain vitamin C, potassium, fiber, and fewer calories than your regular potatoes. Even small changes like these can be big steps toward a healthier attitude and a healthier you.

To get creative ideas from your fellow FitSugar readers, check out their healthy food swap ideas.

Your Healthy Food Swaps

FitSugar — Tue, 10 Nov 2009 08:00:27 -0800

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

"Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." - mamasitamalita
"I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." - laellavita
"Replace ranch dressing on my salad with cottage cheese." - genipher85

For more great ideas, keep reading

Strive For 5: Salad on Open-Faced Sandwich

FitSugar — Tue, 13 Oct 2009 08:00:40 -0700

I found the news that only 14 percent of the adult population in the US eats at least five servings of fruits and veggies depressing. I know there are days where I fall short too, but I am striving for five servings daily.

One way I have started to incorporate a serving of greens into my day is to place them on top of an open-faced sandwich. Think of it as a salad, minus the dressing, and sandwich, minus a piece of bread, all in one. This is a simple way to use up all those salad greens you picked up at the farmers market. How to you add produce into your daily diet?

Healthy Eating Tip: Eat Two Different Fish a Week

FitSugar — Wed, 07 Oct 2009 09:00:10 -0700

Many people are worried about high mercury counts in fish, so they're swearing off seafood. The thing is, many types of fish are low in saturated fat, are an excellent source of lean protein, and are high in essential heart-healthy omega-3 fatty acids. I'm not saying that mercury is something to overlook, since this toxin can cause brain damage, and possibly cancer, but it doesn't mean you need to give up fish entirely.

It's safe to eat fish twice a week (up to 12 ounces), but you should choose two different types of fish to get a variety of nutrients. Good sources of low-mercury fish are shrimp, oysters, scallops, canned light tuna, salmon, pollock, flounder, sole, halibut, and catfish. Young children, women trying to get pregnant, those already pregnant, and nursing moms are considered "high risk," since too much mercury can affect developing brains. So for those people, the EPA recommends limiting intake of seafood that's high in mercury such as swordfish, golden bass, golden snapper, and shark.

Trying to meet your fish "quota" doesn't need to be boring. Try poached salmon with curried yogurt sauce or halibut stir-fry for dinner tonight.

Healthy Eating Tip: See Less, Eat Less

FitSugar — Thu, 24 Sep 2009 09:00:22 -0700

When it comes to eating, we're very visual people. If food looks delicious, we're more likely to eat and enjoy it, and research shows that the more that's in front of us, the more we have an appetite for. Since we tend to eat whatever is on our plate, set yourself up for success by giving yourself an appropriate portion size. I find it's helpful to use small salad-sized plates instead of large dinner plates - when I see more food and less plate, I feel more satisfied. After serving your portion, if there are leftovers, put them away immediately. The less you see, the less you'll eat.

10 Eating Tips For Avoiding the Freshman 15

FitSugar — Thu, 27 Aug 2009 05:50:12 -0700

The dorm dining hall can be dangerous - like a giant, all-you-can-eat buffet available all day, every day. It's no wonder most of us gain some weight when going off to college, though the infamous "freshman 15" is really more like 10 pounds.

Whether you're eating in a dining hall or cooking for yourself in your first apartment, a few simple strategies can help you avoid that first-year college weight gain. Here are my tips for eating healthy at the university level.

Don't skip meals, especially breakfast. Starting with a filling breakfast helps steady your metabolism throughout the day. Here are five ideas for quick but healthy starts.
Drink lots of water. At the dining hall, during lectures, throughout cram sessions, whenever! Skip the soda and carry a water bottle that you can refill throughout the day to prevent constipation and bloating.
Include at least three food groups in every meal. When choosing from the endless dining hall bounty, make an effort to get plenty of fresh fruits and veggies, lean protein, and calcium - not just pizza and chicken fingers.

For the rest of my top 10 healthy eating tips, read more.

Control your portions. Just because you can fill your plate every time doesn't mean you should. Familiarize yourself with what proper portions look like and stick to them.
Treat yourself once a day. From sundae bars to fresh baked cookies, desserts abound at the dining hall. Go ahead and indulge, but limit yourself to one treat a day. If you have a cookie after lunch, skip the ice cream after dinner.
Avoid a fourth meal. In my dorm-room days, there were always late-night pizzas being delivered or roommates making mac and cheese at midnight. It's OK to fortify yourself with the occasional snack while studying, but make sure it's actually a snack, not the equivalent of a second dinner or dessert.
Stock healthy snacks. For those late-night study sessions when you do get hungry, keep your dorm room full of healthy snacks, like nuts, pretzels, fruit, popcorn, and nutrition bars.
Pick your liquor carefully. Freshman aren't supposed to drink! But chances are, you will anyway. Remember: alcoholic beverages are full of empty calories, and sugary cocktails are the worst for both calories and hangovers.
Shop smart. If you live in an apartment, learn to shop for one person by choosing healthy foods that won't go bad before you can finish them: frozen vegetables and fruit, yogurt, low-fat string cheese, and healthy frozen meals are all great options.
Exercise! OK, this isn't really a healthy eating tip, but it's an essential part of keeping the pounds off in college. Walk or bike to class, frequent the school gym, or join an intramural team and get moving!

What are your tips for incoming freshmen looking to avoid the traditional weight gain?

Healthy Eating Tip: Freeze Bananas

FitSugar — Wed, 26 Aug 2009 08:00:21 -0700

Warmer weather makes bunches of bananas turn brown quicker, so before you have to throw them away, freeze them to use for smoothies or banana bread. Just unpeel your nanner, wrap it in plastic wrap, and pop it in the freezer. You can add the frozen banana right to the blender for a fruit smoothie, and for banana bread or muffins, allow them to thaw first. It's a helpful time- and money-saver.

Healthy Eating Tip: For Breakfast, Don't Forget the Protein

FitSugar — Tue, 25 Aug 2009 03:00:00 -0700

Toasted bagels, blueberry muffins, and warm waffles with fruit are some of my favorite choices for breakfast. Although they're tasty, they don't offer much protein. This essential nutrient makes you feel full and gives you sustained energy. So after eating a breakfast that's low in protein, you'll end up feeling hungry and sluggish soon after, and are more likely to reach for an unhealthy pick-me-up before lunch. If weight-loss is your goal, or you just want to prevent unnecessary weight gain, a high-protein breakfast can help.

Since the average woman needs between 40 and 60 grams of protein a day (depending on your weight and activity level), eating 10 to 20 grams of protein per meal is a great way to make it happen. To see which high-protein foods I recommend keep reading

Healthy Eating Tip: Have an Apple After Your Evening Workout

FitSugar — Tue, 18 Aug 2009 10:00:02 -0700

You may have heard that eating apples can help you cut back on calories. According to one study, participants who chomped on this crispy fruit 15 minutes before a meal consumed almost 200 fewer calories than those who didn't.

Since I often go straight home for dinner after my post-work gym session, I've started eating an apple as my post-workout snack. It's a healthy food - one medium apple delivers 10 percent of your daily fiber intake - that satisfies my immediate after-exercise craving and ensures I'm not starving by the time I sit down for supper. Just be sure to keep the skin on for even more nutrients. What's your post-workout, pre-dinner snack?