Snacks Part 1: Best low calorie snacks

Snacks are no longer considered to be ’bad’ or a diet taboo. These days, as long as you watch your calorie intake and choose wisely, you can graze on small meals and low calorie snacks several times daily and still maintain or even lose weight. So, what is the criteria for ’healthy’ snacks? Keep the following in mind when choosing your snacks:

• Offer between 100 and 200 calories
• Are fat-controlled, providing 0g trans fats and 3g saturated fat or less per serving
• Are relatively low in sodium; strive to limit the sodium in your low calorie snacks to 400mg or less
• Are nutrient-rich: a good food source of protein, dietary fiber and/or key vitamin and minerals (such as iron, vitamins A, C or calcium)
• Offer a little something extra: are available in calorie-controlled portions, contain no high-fructose corn syrup and little added sugar; are gluten- or lactose-free, have added omega-3 fatty acids, etc…

There are low calorie snacks for every craving: sweet, smooth and creamy, crunchy and salty and everything in-between. For part 1, we will concentrate on those that fall under the ‘dairy’ category, such as cheese, milk, puddings, etc. Unless you are lactose intolerant, or have an allergy to milk, there is no reason to avoid dairy products. These snacks are all about convenience – they are widely available and take no preparation time/work.

Snacks Part 1: Dairy – Top 5 low calorie snacks

Cheese snacks

• Cabot 75% reduced-fat sharp cheddar (block) or Laughing Cow mini Babybel light cheese rounds (individually wrapped, comes in small bags). These cheeses offer less fat but lots of flavor without being rubbery. Cheese is rich in both protein and calcium. A 2-oz. serving of the 75% reduced-fat Cabot sharp cheddar (lactose-free) provides 120 calories, 5g fat, 3g saturated fat, 18g protein and 400mg sodium. Two Babybel cheese rounds provide 100 calories, 6g fat, 3g saturated fat, 12g protein and 320mg sodium.

Fermented dairy snacks (yogurt & kefir)

• There aren’t many snacks that compare in texture and flavor to Greek yogurt. Though more expensive than other varieties, the difference is substantial. Choose plain or flavored, non-fat varieties and you’ll stay under 150 calories and take in more protein that you would choosing regular yogurt. If you like a little crunch try YoGreek vanilla + granola. It comes in a 4.6-oz. cup with a little ‘sidecar’ of granola. The snack provides 140 calories, .5g fat, 11g protein, 22g carbohydrates and is a good source of calcium.
• Kefir is a thick dairy beverage (like ‘drinkable’ yogurt) made by fermenting milk with kefir grains (lactic acid bacteria, yeast and polysaccharides). It’s a tangy, slightly effervescent drink that promotes digestive health and supports a healthy immune system. Choose non-fat or low-fat plain or flavored for snacks that are high in protein and  calcium. This fermented dairy beverage also contains magnesium, riboflavin and vitamin B12. One cup of low-fat strawberry kefir provides about 140 calories, 2g fat, 11g protein and 20g carbohydrates.

Sweet snacks

• All Kozy Shack puddings are made with only all natural ingredients. They come in a variety of sizes (including ‘snack’ packs) and many flavors though the original rice pudding was the first and is a favorite. A 1/2 cup serving provides 130 calories, 2.5g fat, 4g protein and 24g carbohydrates. It’s also a good source of calcium and is a treat. They also make ‘no added sugar’ puddings that are sweetened with Splenda and offer only 70 calories per serving.
• Who doesn’t love chocolate milk? It was good for you when you were a child and is still a great choice, especially as a post-workout snack. Obviously regular chocolate milk does have lactose and sugar…to cut back on the sugar try Nesquik ready-to-drink no sugar added reduced-fat chocolate milk (comes in 8-oz. bottles). One serving provides 100 calories, 2g fat, 1.5g saturated fat, 8g protein, 13g carbohydrates and less than 200mg sodium.

Snacks are back in vogue – stay tuned for best low-calorie snacks part 2!

Asparagus nutrition information and benefits

Did you know that the tender spears (of asparagus) were very popular in the royal households of 17th century France? Asparagus was believed to be a powerful aphrodisiac! Well now spring is here and you can enjoy this ‘in season’ fresh vegetable for its many benefits (aside from the above)! If you have tried asparagus and loved it, good for you. If not, perhaps you have eaten asparagus that was prepared incorrectly (under-seasoned and over-cooked), making it mushy and bland. At only four calories per spear, asparagus is a low-calorie vegetable packed with nutrients and disease-fighting compounds.

Asparagus: nutrition information

In addition to being low in calories, asparagus is a great source of the B-vitamin folate and a good source of both vitamins A and C. Five spears provides 20 calories, no fat and 110 micrograms (mcg) of folate, which meets 28% of the recommended Daily Value (DV). Optimal folate intake is crucial for a healthy pregnancy, making new cells and forming neurotransmitters, or chemical messengers in the brain. Folate is also important for reducing your risk of developing heart disease. It controls the amount of homocysteine (an amino acid) in your bloodstream. When folate levels plummet in your system, homocysteine levels increase, causing damage to the delicate arteries which supply brain to your brain and heart. Keep in mind that folate is highly susceptible to destruction through cooking (heat, air, light) so cook your asparagus whole (briefly) and don’t submerge it in water.

Vitamins A and C are antioxidants. They protect cell membranes from damage and promote a healthy immune system. Vitamin A plays a role in the creation of new cells, reproduction, growth and development, promotes healthy eyesight among other functions. Vitamin C is needed to form collagen, a fibrous protein that acts like cement in your body, along with elastin it gives your tissues form and provides firmness and strength. Without these substances, your body would fall apart. One serving of asparagus, or five spears, meets 10% of the DV for vitamin A and 15% for vitamin C.

Asparagus contains a powerful compound which acts like an antioxidant, offering protection against cancer. It is called glutathione (a small protein). Like vitamins A and C, glutathione protects cells against free radical damage which can, at worst, lead to cancerous changes. In fact, in an analysis of nearly 40 green vegetables, fresh cooked asparagus came in #1 for glutathione content.

Selection and storage

Choose odorless asparagus with dry, tight or compact tips (most of the nutrients are in the tips!) versus loose, frayed tips. You can refrigerate fresh asparagus for up to four days. Simply wrap the ends of the stalks in a wet paper towel and placing the asparagus in a plastic bag. When preparing, remove the woody stalk or the point where it naturally ‘snaps’ off toward the bottom of the stalk. If they are very thick stalks, try using a vegetable peeler to remove some of the exterior and make it easier to find the woody part, which you can cut off with a knife.

Preparing flavorful asparagus

Never overcook your asparagus. It is best ‘al dente.’ Try grilling it or cooking it in a pan with a bit of oil (browning the sides). Make a orange-soy dressing or marinade with about 1 TB each of reduced-sodium soy sauce and fresh orange juice, 1/2 tsp each grated fresh ginger, orange rind and sesame oil. Toss it in the mixture before steaming, browning in a pan or grilling. Top with diced shallots, if desired.

Other varieties

When we think of asparagus in the U.S. we typically think of ‘green’ asparagus. White asparagus is not a different variety of asparagus but is grown using a different cultivation technique. It is more popular in Europe and tastes slightly less bitter than its green cousin. Purple asparagus, originally cultivated in Italy, is actaully a different variety and has more sugar and less dietary fiber than green asparagus.

Nutrition Month: Get Your Plate in Shape

National Nutrition Month Tips: ‘Get Your Plate in Shape’ 2012

March is National Nutrition Month. The theme, created by the Academy of Nutrition and Dietetics, for 2012, is to ‘get your plate in shape.’ These days it is all about your ‘plate.’ Take the traditional food guide pyramid for example. It is a part of our nutrition history – a thing of the past, having been replaced by the ‘choose my plate‘ graphic.

So, how can ‘A Perfect Plate’ help you to “get your plate in shape?” Try these National Nutrition Month tips this week. Look forward to more helpful ‘good nutrition‘ suggestions this month!

Devote half of your plate to fruits and vegetables

This is particularly important for your lunch and dinner meals. For optimal health benefits and weight management, choose more vegetables (from all five subgroups: orange, dark green, starchy, beans and ‘other’) than fruits. ChooseMyPlate.gov recommends consuming 2.5 cups of vegetables and 2 cups of fruits on a 2000-calorie diet. Don’t forget bright colors such as red (think red bell peppers) and purple/blue (blueberries and beets). Look for what is in season and/or try frozen produce for quick smoothies and side dishes. For each meal, aim to consume at least one piece of fruit, one serving of vegetables, or both.

Vary your protein choices

Think your only options are beef, pork or chicken? Think again. It could be time to update your plate! You have varied nutrition needs. Therefore, you should choose from a variety of foods every week from the ‘protein’ food group. Options include seafood, legumes (starchy beans and peas), eggs and less common plant-based proteins, such as whole soy foods. Examples include edamame, or whole green soybeans, which can be purchased in the frozen food section for ultimate convenience, and quinoa. Quinoa is an iron-rich, high-quality whole grain which also happens to be a ‘complete’ protein food. Complete proteins contain all of the amino acids, like meats, dairy, poultry and fish. Because fish is generally low in total and saturated fat, make it your protein choice at least twice weekly. How much space should lean protein foods take up on your plate? No more than 1/4 of your plate, roughly 3 to 5 oz.

These tips may be publicized during National Nutrition Month throughout March, but you should aim for ‘optimal nutrition’ year-round.

4 habits that could increase your lifespan signifi...

Scientists say they have found four keys to a longer life (or at least four healthy habits that can add more than a decade to a person’s life). Important news? You bet! Researchers tracked the lives of 20,000 people and found that those who practiced these habits lived an average of 14 years longer. Findings of this study were recently published in the Public Library Science Medical Journal.

For those not engaged in these healthy lifestyle habits, be aware that even small changes go a long way. It doesn’t have to be difficult or complicated. Scientists identified the four common factors in the lifestyles of the long-lived study participants as:

1. Not smoking.
2. Eating lots of fruits and vegetables (greater than 5 servings/day).
3. Exercising regularly.
4. Drinking alcohol only in moderation.

Even practicing one of these healthy habits can make a big difference, according to researchers. No need to pump iron every day, run marathons or become a vegetarian to reap the benefits and rewards of exercise and increasing your fruit and vegetable intake. In other words, small, incremental changes will make a difference.

Cheap healthy eats

Are all healthy foods expensive? Absolutely not! Some of the healthiest picks are resonably priced. Fill your shopping cart with more for less:

Canned Fish: Canned fish, such as water-packed tuna and salmon, is an excellent source of lean protein, and is vitamin and mineral-rich. All seafood, including canned fish, contains a dose of heart-healthy omega-3 fatty acids.

Beans: Consumer Reports recommends choosing beans, either canned or dried, as a staple for tight food budgets. Beans are inexpensive, versatile, and a great source of lean protein, carbohydrates and dietary fiber. Add them to soups, pasta dishes, salads and chili to increase bulk. Canned beans are the easiest and most convenient to use but, in general, dried beans are the most economical.

Rolled Oats: Oats are a nutrient-rich whole grain. For the best value, buy the large, cylindrical-shaped container of old-fashioned rolled oats. Oatmeal make for a hearty, carbohydrate-, protein- and fiber-rich hot breakfast or afternoon snack. Use them as an ingredient in meatloaf, cookies, pancakes and muffins. Oats, on their own, contain no artificial ingredients or sugars, just 100 percent whole-grain rolled oats.

Potatoes: Save money by purchasing potatoes by the bag instead of by the spud. With the right add-ons, potatoes can make a satisfying entree. Use them as a healthful base for creative toppings such as unflavored yogurt, cottage cheese, black beans, salsa and reduced-fat cheese. Sweet potatoes are a bit more expensive but offer even more nutrients. All potatoes are rich in vitamin C, potassium and dietary fiber.

Powdered or Evaporated Milk: Powdered milk stretches further than fluid, and skimmed evaporated (canned) milk is less costly than fresh milk. These are economical, nutrient-rich substitutes for fluid milk, especially for use in recipes, such as soups, casseroles, mashed potatoes and/or dessert recipes. Save your fresh milk for drinking or adding to your coffee or cereal.

Eggs: Eggs are an inexpensive source of high-quality protein. They are versatile and make for a quick meal any time of the day. Prepare them in a variety of ways. The protein and fat in eggs helps keep you feeling fuller for longer, so you are less likely to overdo it at the next meal. Use them to make a healthy meatless dinner, such as a veggie-filled omelet.

Apples: Much like potatoes, purchasing apples by the bag is more economical than buying larger apples by the pound. Apples are known to be nutritious. One medium-sized fruit meets roughly 15 percent of your recommended daily intake of dietary fiber. Apples are also a good source of vitamin C.

Frozen Vegetables: According to the Cleveland Clinic, as long as you avoid the fancy blends with rich sauces and shop generic or off-brand, frozen vegetables are a budget-friendly health food. Vegetables are frozen at the peak of freshness and retain their nutrients well. Select from colorful vitamin-rich choices, such as carrots, broccoli and green beans.

Peanut Butter: Peanut butter is high in protein and heart-healthy unsaturated fats. A little of this kid-friendly food goes a long way. A 2 tbsp. serving meets over 10 percent of the recommended daily value, or DV, for many nutrients, such as vitamin E, vitamin B-3, magnesium, phosphorus and manganese.

Brown Rice: This nutritious whole-grain food is a budget buy, as long as you avoid fancy boxed mixes and instant varieties. Buy plain, long-grain bagged or boxed brown rice. In addition to providing energizing carbohydrates, cooked brown rice is packed with nutrients, such as niacin and vitamin B-6, magnesium, copper, manganese, selenium and dietary fiber.