A-Z Quality Foods not Fad Foods

As the new year has turned, million of Americans have made resolutions to lose weight or eat healthy, I encourage you to throw out the traditional resolution! That's right, THROW OUT YOUR HEALTHY RESOLUTION! 

No gluten free this (unless you have Celiac Disease) or low fat that! And forget the diet products!!

Instead, I encourage you to make one small goal today! Work on this goal for one month! If you meet this goal, set a new one taking another step towards improved health!

One examples of small goals are:  

1. Swap out two salty snacks per week for one piece of fruit
2. Exchange fruit infused water (or plain water) for one soda (regular or diet) once per day
3. Two days per week park at the opposite end of the parking lot

These small changes can be made more successful by working with a Registered Dietitian! He or she can help you get healthier for the new year!

Checkout more healthful eating tips at eatright.org and on the Nutrition Blog Network all blogs are authored by Registered Dietitians. 

A-Z: Packing it

One way I've saved money during my dietetic internship is to...

Pack A Lunch!

Yes that's right, brown bagging it can save a pretty penny and also allows me to customize what I eat to allow for variety of foods.

I try to pack a balanced lunch and aim to include two of the three: diary, fruit or vegetable. I find that a light lunch with a bit more protein (usually Greek yogurt or cheese stick) keeps me fueled for my afternoon but not into a food coma....where I struggle to keep my eyes open during my afternoon activities.

In the warmer months, I would choose a salad or pita sandwich as a great way to pack a lunch. I like to add a Laughing Cow, Spreadable Cheese Wedges , slice of havarti cheese, and ham.

Then fill with baby spinach.

Sometimes I'd fine myself getting tired of salad in the summer. When this happens, I try to mix up the dressing. In this salad, I used Bean & Corn Salsa, shredded cheese and plain Greek yogurt as a dressing for the salad. It can even be topped with more black beans, corn and tortilla chips.

Unfortunately, the warmer months are not currently around, and soups are my fall and winter go to. In this lunch, I packed celery with peanut butter, grapes, and a chicken pot-pie soup.

Packing lunches can take a bit of time, but if fruits and vegetables are cut and packaged the evening before, they can quickly be combined to pack a quick lunch before heading to work.

I'd love to hear your ideas for quick and easy lunches that carry their nutritional weight.