One of the foundational tenets of my nutrition philosophy is that small changes add up. When it comes to New Year’s resolutions, I’m never one to recommend a wholesale diet overhaul. Spoiler alert: it doesn’t work, for diet or any other aspect of life. You’ve probably experienced this yourself. When we jump in the deep end, all we get is wet. Plenty of research shows that when people achieve extreme weight loss in a short period of time, it doesn’t last. If you make drastic, impossible-to-maintain changes in January, by about March, the scenario looks something like this:
Instead of a quick-fix mentality, as a nutritionist, I’m much more a proponent of small, realistic changes for long-term results. If you’re considering making New Year’s resolutions for your health as 2017 draws to a close, ask yourself what you can actually incorporate into your lifestyle. Maybe you’re ready for a measurable weight loss goal, but maybe just a handful of tiny, doable changes to your diet could add up to net benefit.
Here are 12 tiny food swaps to try in 2018 for better nutrition and better health:
1. Choose whole wheat flour instead of white
Whole wheat flour has more fiber, a better glycemic index, and keeps you fuller longer. Even if all you do is substitute half the all-purpose flour for whole wheat in baking recipes, you’ll be doing yourself a favor. Check out thesebakedgoodrecipes for inspiration!
2. Go meatless one day a week
Oh, the joys of going meatless! No, seriously. Abstaining from meat one day a week allows you to replace animal products with plant products, always an excellent choice for your health. Check out this in-depth defense of eating less meat.
3. Swap applesauce for butter in baking
This is the sneakiest, easiest healthy baking substitution I know of. Yes, using applesauce in place of butter may change texture in certain baked goods, so I wouldn’t recommend it for, say, brownies or cookies, but I’ve had almost entirely excellent results making this swap in muffins and quick breads.
4. Where possible, use olive oil instead of butter
The hype is real. Olive oil’s monounsaturated fats truly do your heart good. (Not that saturated fat is something to fear as much as we used to think–new studies are casting doubt on some long-held beliefs about the connection between sat-fat and heart disease. Personally, I just think a bit more research is needed before I’d advise throwing caution to the wind.)
5. Drink sparkling water + juice/lemonade instead of soda
As much as we love sugar, there’s no getting around the fact that it’s flat-out bad news for our health.
Here’s a super thorough, rather damning fact sheet on all the damage sweet drinks do on American public health. Not ready to kick the soda habit entirely? Go halvsies by mixing sparkling water with juice, lemonade, or another sweetened beverage for a small, attainable change.
6. Treat yourself with dark chocolate instead of milk chocolate
This interesting infographic from Prevention.com shows the differences between dark and milk chocolate.
Bottom line: dark chocolate makes the overall better choice for its lower sugar content and higher fiber and iron.
7. Snack on popcorn instead of chips
Crunchy? Salty? Thoroughly snackable? Check, check, check. Popcorn offers much the same snacking experience as chips with less fat, fewer calories, and (if you go with the unsalted variety) lower sodium.
8. Try a milk alternative
Cow’s milk has plenty going for it, with its high levels of calcium and protein. But keeping an open mind on milk alternatives like almond, soy, or rice milk could serve you well if cutting fat and calories are a part of your pursuit of healthy eating. Some food for thought for comparison:
From MyFitnessPal.com
9. Make salads with spinach instead of iceberg
If you ask me, iceberg lettuce earns its name: it’s little better than eating ice. Look down the line items of its nutrition facts and you’ll see zero after zero. For better nutritional value in your salads, choose fresh spinach. Your body will thank you for the dose of vitamins A and K and fiber boost, for only 7 calories per 1 cup.
10. Choose a fruit popsicle or frozen yogurt instead of ice cream
Ok, I know, easier said than done. Given the choice, I’d prefer the velvety deliciousness of ice cream over a popsicle. But two suggestions: one, when you stock the healthier option in your freezer, you’re a whole lot more likely to eat it. And two, making yourowncreamypopsicles can be a fun motivator to ditch the ice cream.
11. Go with yogurt + honey on waffles or pancakes instead of butter + syrup
The outside-the-box switch of yogurt for butter provides probiotics and lower fat with a similarly creamy texture. Not bad!
12. Experiment with fish or beans in burgers instead of beef
All burgers aren’t created equal. Slash calories and add vitamins and healthy fats by ditching beef in burgers in favor of beans or fish. Here are some recipes to get you started.
For this cookbook review, I could simply post this picture and leave it at that:
Because really, is there any situation for which Muppets can’t offer insightful commentary? I think not. But let’s go into a bit more detail, shall we?
I’d had my eye on America’s Test Kitchen’s Complete Mediterranean Cookbook for quite awhile before my husband gave it to me for my birthday back in September. After all, I’m a big proponent of the Mediterranean Diet as a general eating plan. You’ll discover that before you get very far on this blog…in the form of:
So it’s kind of a no-brainer that a Mediterranean Diet cookbook would go over well around here. This dietary pattern of whole grains, legumes, seafood, fruits and vegetables, and liberal use of olive oil has been shown to reduce risk of cardiovascular disease and cancer, ward off type 2 diabetes, and quell inflammation. Owning a whole compendium of recipes along these lines sounds like a great idea!
America’s Test Kitchen is famous for their well considered, trustworthy recipes, and this cookbook lives up to that reputation. It starts out with an informational section on what the Mediterranean Diet actually is, a helpful resource for those who may be less familiar with it:
The book continues with several sample Mediterranean meal plans, followed by nicely organized sections by course and type of food. Mediterranean-specific chapters include Meze, Antipasti, Tapas, and Other Small Plates, Beans, and Pasta and Couscous along with more traditional categories like Vegetables, Seafood, Poultry and Meat, etc. Attractive, vibrant photos provide a visual for at least half the recipes.
One of my favorite aspects of this compilation is that recipes hail not just from Italy and Greece, as Americans might imagine when hearing the word “Mediterranean,” but rather from the entire riviera surrounding that body of water. North African grain dishes, Lebanese dips, Turkish soups, and other unexpected choices round out the contents. I’m finding these recipes have exposed me to cuisines and flavors I don’t normally seek out in my day-to-day culinary endeavors.
Thus far, everything I’ve tried from this cookbook has been a success. From a French lentil soup to cilantro roasted carrots to the Bulgur with Grapes and Feta featured here on the blog, each one has been tasty and unique.
My only complaint about this cookbook is that some recipes and ingredients are a tad unrealistic for the average American home cook. I mean, I don’t know about you, but I’m not exactly ready for octopus, even in the most authentic Mediterranean restaurant. I’m definitely not hauling one home and cooking it up in my kitchen. (Seeing the word “tentacles” in a recipe just makes me snicker uncomfortably.) And while I applaud the concept of expanding my culinary horizons, I genuinely wouldn’t know where to find ingredients like zaatar, freekeh, or dukkah in Mesa, Arizona. Like, I think I’m being pretty adventurous when I pick up saffron.
Despite this one small gripe, I’m thrilled to own this collection of interesting Mediterranean recipes. If all the research is correct, these dishes are setting my family and me on a path toward better health. I’m all for that!
Check out America’s Test Kitchen’s Complete Mediterranean Cookbook here. This holiday season, it could make a great gift for any enthusiastic home cook, the foodie in your life, or simply for anyone interested in a healthier diet.
Recently on my personal Facebook page, I asked what adults would want to be given if we still went trick or treating. My friends responded with some creative ideas, like good chapstick and mini Brie cheese, and (not surprisingly) lots and lots of requests for “fun-size” alcohol bottles. I can see the pillow cases filling with scotch now.
The reason I asked, though, is I’ve been thinking about Halloween and the treats we give out to kids. As someone with a sweet tooth, I actually love candy and do indulge in it from time to time, but as a nutritionist, it’s tough for me to feel good about handing it out to kids who probably aren’t eating that nutritiously in the first place. At the American Heart Association’s children’s museum where I work, we educate kids who don’t even know what a vegetable is. The only kind of corn they’re eating is the candy kind. (They also eat more Red Vines than anything that actually grew on a vine. And they know the Jolly Rancher, but have never met a real farmer… Okay, enough bad food jokes? I’ll stop now.) Kinda feels like I should put my money–and my Halloween treats–where my mouth is by giving kiddos who stop at my house something even just a little better for them than the average neighbor would.
Plus, around our house, we’re still recovering from EASTER candy, not to mention all the birthday parties and school events that pass out candy like it’s going out of style. Do we really need to add MORE?
On the other hand, when I think about Halloween, I also don’t love the idea of giving out made-in-China plastic junk simply for the sake of giving something out that’s not candy. If you’re a parent like me, you see that stuff and wonder, How long until I can throw that out? It’s not great for teaching out kids’ about conspicuous consumption, and it’s really not great for the environment.
So what does that leave us with? A bunch of lame options like seed packets or cough drops or the universally despised….TOOTH BRUSHES??
It doesn’t have to come to that! Here are 10 ideas for fun treats that aren’t candy or junk, but won’t mark you as the house to t. p. My daughter, without knowing what this list was, looked at it and said, “Oooh, I want that!” to almost every picture. The jury is still out on which one we’ll go with this year–how about you?
10 Things to Give Out on Halloween That Aren’t Candy (and Aren’t Lame):
1. Cracker snack packs (like Annie’s)
From what I’ve seen, little candies give kids (and adults) the sense of “you can eat LOTS of these before it’s considered a serving.” Larger snack packages, on the other hand, send us more of a one-and-done message. That’s one reason why treats like these Annie’s cracker packages may be a better choice for doing less damage in a single sitting. The other reason, of course, is that Annie’s crackers are relatively low in sugar and saturated fat!
2. Swiss Miss Simply Cocoa packets, Dark Chocolate
We discovered these 5-ingredient hot chocolate packets on a recent trip to the mountains, where you can actually drink hot chocolate in October. I was quite impressed with the minimal ingredient list. Here it is:
Yes, there’s sugar, but in addition to its real-food ingredients, this cocoa mix requires mixing with real milk.
3. Pretzel snack bags
These Snyder’s pretzel snack packs come in at only $3.99 for 10–probably about what you’d pay per child with brand-name candy. Easy peasy for packed lunches, too!
4. Raisin boxesThese unassuming little snacks are great for on the go. They might not get kids as excited as something covered in chocolate or sugar dust, but once they’re in the pantry, they always get eaten.
5. Granola bars
This one isn’t for every budget, but if you’re in one of those neighborhoods that pass out entire full-sized candy bars, take on the competition with protein-packed, lower sugar Kind bars. Severalvarieties have only 5 grams of sugar.
6. Fruit leather
These gummy snacks often start off with apple or other fruit puree as a base (check ingredient lists), so even though they’re quite sweet, they provide some fiber and nutrients. Target’s Simply Balanced fruit leather comes with 25 strips for $5.99.
7. Whole grain Goldfish crackers
If you can find the whole grain variety of Goldfish in snack pack form, they’re really not bad, nutrition-wise!
8. Almond snack packs
Lest anyone get up in arms about kids and food allergies, I would suggest that handing out straight-up nuts is a lot clearer and easier for kids and parents deciphering which treats contain nuts and which don’t. Almonds pretty definitely contain almonds, amirite?
9. Gum
And I’m not talking about ye olde crappy Double Bubble, the pink menace of Halloween treat bags everywhere. I mean halfway decent gum you’d actually chew. For my kids, any kind of gum is a special occasion.
10. Mints
Similarly, my kids think mints are candy. Let’s keep it that way!
As a nutritionist, if there’s one piece of eating advice I could give to the general public, it would be this:
As much as possible, follow a Mediterranean diet.
Maybe I should have this as a bumper sticker on my car, or printed on my business cards, or tattooed on my forehead. The Mediterranean diet, over and above any other diet or eating approach I know of, has been proven to have the most benefits for both physical and emotional health. Research has confirmed that it reduces the risk of heart disease, cancer, Parkinson’s, and Alzheimer’s. And if you think what you put in your body doesn’t also affect your mind, think again: one long-term study showed that people who ate a Mediterranean diet were 50% less likely to suffer from anxiety and depression. Top that, Paleo.
But what actually IS the Mediterranean diet, and how do you follow it? Do you get to eat pizza and wine all the time? Or lots of exotic North African spices? Or since the Mediterranean is a sea, do you have to eat weird sea creatures, like octopus? Thankfully, no. Anyone who tells you you have to eat octopus is selling something (and it’s probably octopus).
At its most basic level, the Mediterranean diet is simply a common sense healthy approach to eating: lots of fruits and vegetables, whole grains, not a lot of meat, etc. But there are some key elements that differentiate the Mediterranean diet from, say, the generic advice your doctor might give you when they send you away with the less-than-helpful prompt to “eat healthier” and “lose a few pounds.” These include:
Plenty of fish and other seafood
Lots of beans, legumes, and nuts
Moderate amounts of dairy (especially yogurt)
Using herbs, spices, oils, and vinegars to flavor foods
Moderate wine drinking (especially red wine)
Liberal use of extra virgin olive oil
If you’re ready to make some positive changes to your diet in the direction of the Mediterranean, but aren’t sure how, a great way to start is to begin working on your pantry (and fridge, but for this post, let’s focus on all things shelf-stable). Of course, I also encourage you to try out recipes that are specifically geared toward the Mediterranean diet–like anything prominently featuring whole grains, vegetables, legumes, or fish–but before you get there, you can set yourself up for success by gradually filling your home with Mediterranean-friendly foods. Having an arsenal of healthy items on hand will increase the likelihood of your actually using them! Even if all you do is pick up a couple of the items listed below each grocery trip, those small changes can add up to a major difference in the meals you cook and eat.
Here are some ideas for what it looks like to build your Mediterranean-friendly pantry:
Whole Grains
America is in the midst of a Grain Renaissance. Never before have so many interesting grain options been so readily available in mainstream grocery stores. Here are some excellent choices:
Canned fruits and vegetables have a come a long way since the days of the repellant green beans a lunch lady plopped on your plate in second grade. Even regular grocery stores are coming out with updated versions of canned and jarred fruits and veggies, like:
Beans get a bad rap, but they’re my personal favorite category of the Mediterranean diet. They’re high in fiber and protein, low in fat, endlessly flexible, and easily included in so many dishes. Here are several bean/legume/nut suggestions for your pantry:
Nuts: almonds, peanuts, walnuts, pecans, macadamia nuts, brazil nuts, hazelnuts, pine nuts, pistachios
Protein
Many of the primary protein sources in the Mediterranean diet come from foods most people eat fresh, rather than preserved, and beans/legumes cover a lot of protein ground, leaving few other shelf-stable protein options. Still, canned seafood comes in handy in many recipes:
If you’re particularly observant, or are a seasoned label reader, you may have noticed a change steadily creeping onto the sides (and tops and bottoms) of your food packages. Like your hair growing longer or the coming of fall, this change is happening by degrees. Have you seen it?
If you have, give yourself a pat on the back for perceptiveness! If you haven’t, don’t worry, the change is subtle, and for the time being, slow. The fact is, the Food and Drug Administration determined in May 2016 that it was finally time for an update to American Nutrition Facts labels. About time, if you ask me, since this is the first major redesign since food labeling was instituted in this country in 1990. This updated label was originally set to become mandatory for most companies as of July 2018. Unfortunately, as so often happens in the food industry, the legislation has been held up by lobbyists and may not be required until as late as 2021. Still, many forward-thinking companies are already adopting the changes, and I believe we will see that number increase as time the deadline gets closer.
As a nutritionist, I’m happy to provide a rundown on everything you need to know about the new and improved Nutrition Facts label so you can be ahead of the game when the changes are complete! Here are some of the most important updates, and what they mean for you.
From the top down…
Serving Size: Serving sizes will now be listed in bold for more visual distinction. Also, the FDA has stated that servings will be listed in more commonplace measurements–like 1/4 cup instead of 32 grams, because, you know…
In addition to more commonplace measurements, the FDA is getting wise and listing serving sizes in more realistic amounts–as in, based on what people actually eat rather than what they “should” eat. This means the infamous 1/2 cup of ice cream serving will be increased to 2/3 cup. Ever see this awesome Brian Regan bit about the silliness of itty bitty serving sizes?
“I think a serving size of ice cream is when you hear the spoon hit the bottom of the container.”
Serving size changes on the new label also mean that if a package contains between one and two serving sizes, the company is obligated to list it as one serving, since in all likelihood, people will consume it in one sitting.
Calories: Calories will now be listed in bold in a larger font to make them more salient.
Calories From Fat: No more calories from fat! I mean, they’ll still be in your food, of course, at 9 calories per gram, but the FDA has decided that the type of fat is more important than the amount of calories provided by overall fat intake. So this line item on Nutrition Facts is going away. (If you want to calculate it yourself, just multiply 9 by the number of grams of fat on the label.)
Nutrient Values: In the last 20-something years since the Nutrition Facts were established, expert nutrition opinion has changed about how much of particular nutrients should be required each day. These changes have never been reflected on food labels…until now. The most important value changes? Sodium, fat, and fiber.
Sodium: The new label will use a daily value of 2,300 mg of sodium/day, slightly lowered from the previous value of 2,400 mg/day.
Fat: Rejoice! We get to eat more fat! Daily value for fat has increased from 65 grams/day to 78 grams/day.
Fiber: The old Nutrition Facts used the daily fiber requirement for women as its baseline: 25 grams/day. (Yeah, did you know fiber requirements are different for men and women? 25 g for women, 38 g for men.) The new label has found more of a middle ground, setting the daily guideline at 28 grams.
Added Sugars: This one is kind of a big deal. With the original Nutrition Facts label, when you looked at the amount of sugar, you could never be sure how much of it was naturally occurring in the food itself and how much was added with sweetener. Well, wonder no more! The new Nutrition Facts require companies to disclose how many grams of sugars have been added. The hope is that this information will help consumers make better choices about Cause isn’t there something about seeing the words “added sugar” that makes you just go..
New Vitamins & Minerals: Ever notice how there are only four vitamins/minerals listed at the bottom of the Nutrition Facts? Vitamin A, vitamin C, calcium, and iron? Well, back in the ’90s, the thought was that these nutrients were ones Americans were likely to be deficient in. These days, however, the FDA believes Americans are getting enough vitamins A and C, but not enough vitamin D or potassium. Therefore, vitamin D and potassium will replace vitamins A and C as being required on the new Nutrition Facts.
There are, of course, other changes coming besides the ones mentioned here, but these are the ones I believe will matter to you! For the unabridged version, check out the FDA’s full write-up.
Tell me your thoughts about the changes! Like? Dislike? Wish they had added or taken away? Wish ice cream was calorie-free? Let me know in the comments.
