Use Sprays (extra virgin olive oil, salad dressing, vinegars)
Spraying your food with ridiculously low calorie flavored sprays allows you to get the flavor at a fraction of the calorie cost of salad dressing and oils. My favorite sweet and crunchy snack—pop up some air-popped popcorn (a whole grain and fiber goldmine) and spray with butter spray adding a touch of Splenda brown sugar blend.
At a mere 37 calories for a half a cup—this is one purple veggie that should be on your summer grill. Beets are a highly nutritious and heart-healthy root vegetable—an excellent source of folic acid and vitamin C. Don’t forget the beet greens (tops), they contain several times more carotenoids, flavonoids and vitamin A than the root.
Drink water over energy and sports drinks. A new study just came out implicating daily use of energy and sports drinks with irreversible tooth damage to enamel, especially in adolescents. (Frequent use of energy drinks caused more damage to teeth than sports drinks, sports drinks were also shown to damage teeth.) This is due to the highly acidic nature of these liquids.
Preserve your memory—eat blueberries and strawberries.
Its summer, time to take advantage of those gorgeous berries! Not only do they taste great but they are good for the brain. A recent study of over 120,000 women who had memory and cognitive functions assessed every two years for 10 years found that those who ate strawberries and or blueberries at least twice a week had the best memory preservation.
Teach your kids to eat breakfast
Your mom was right…breakfast is the most important meal of the day. Studies show that kids who eat breakfast tend to have higher school attendance, are late less and have fewer reported morning stomach issues. Test scores are higher; kids concentrate better; solve problems more easily and have better muscle coordination. So, serve your kids a nutritious breakfast every day!
Pack your kids healthy lunches
If you pack your kid’s lunch, make sure to make it tasty and nutritious including a whole grain, a lean protein, a calcium-rich food, a fruit and a vegetable. For example: whole grain, fruit and lean protein (such as a peanut butter and banana sandwich on whole grain bread), a calcium rich food (something your kids will eat like a cheese stick or a low fat yogurt), a vegetable (kids like to “dip” so maybe carrots with a dip).
Take your kids to the grocery store
Take your kids with you and have them pick out healthy foods that they like. Your children are much more likely to eat food that they have picked out themselves (and helped to prepare).
Give kids healthful after-school snacks
If your kids are involved in after school activities, pack a healthful, portable snack that will keep them away from the vending machine. A lower calorie whole grain energy bar is better than a candy bar, whole grain crackers and a peanut butter packet is better than the peanut butter vending machine sandwiches, apple slices and a dip is better than a vending machine apple pie!
Eat an apple every day
It’s fall, a new season, time to be greeted by the crisp early morning fall weather. Fall also means apple season! Apples are packed with fiber, healthful plant chemicals, vitamins and minerals. They are portable, perfect on-the-go snacks and incredibly low in calories. Sweet, juicy and crisp—eat one every day!
Eat fall superfoods
Fall is a great time to change up your nutrition repertoire for the new season. Take advantage of fall’s superb array of superfoods: pumpkin, root vegetables, Brussels sprouts, kale, chestnuts and pomegranates. So eat up and enjoy this season’s bounty in good health!
It’s the time to take advantage of this season’s star vegetable: squash. Super low in calories, high in fiber and nutrients—here are some tips: roast spaghetti squash until soft, shred with a fork and serve as a low calorie pasta alternative; stuff roasted acorn squash with wild rice, and cranberries; make butternut squash into a delicious and nutritious seasonal soup.
Try a new leafy green: Swiss chard
Did you know that alongside spinach, Swiss chard is one of the most nutritious leafy greens on the planet? Swiss chard is related to the beet, and is an excellent source of vitamins A, K, C and potassium. Easy to make, buy it fresh and simply remove the stalks, chop up the leaves and sauté with extra virgin olive oil and garlic.