Dairy-Free Calcium Sources

It is recommended to consume 3 cups of milk/yogurt per day to ensure we receive enough calcium to keep our bones strong and avoid osteoporosis.  Many people are lactose intolerant or simply do not like milk or yogurt. Here's a list of a few dairy-free foods high in calcium:

    Fortified cereal, orange juice or soy milk
    Salmon with the bones
    Collards, spinach, turnip greens
    Tofu and soybeans

Vitamin D is also very important for bone health - more to come on vitamin D!  

Butter vs. Margarine

"Nutrition Lizard, what's better butter or margarine?"  The big winner is TUB margarine, not hard (stick) margarine.

Butter is high in saturated fat, which has been shown to raise LDL (bad) cholesterol and clog arteries.

Margarine is high in trans fat (also called partially hydrogenated oil) which is produced by changing the chemical structure of vegetable oils.  It is more harmful than saturated fat because it raises LDL and lowers HDL (good) cholesterol.

Choose a tub margarine that is low in saturated and trans fats!  Good choices include Smart Balance Light, Country Crock Omega Plus Light, Olivio Light, Promise Light, etc.  For cooking, choose non-light versions of the tub margarines.

Foods with Fiber

In the previous post, there was a list of the types of food high in fiber; 100% whole wheat foods, fruits and vegetables, beans and nuts.  Below are a few examples of fiber content in foods.  Additional information can be found at the Mayo Clinic.

Goals: men 38 grams per day and women 25 grams per day.

• High fiber cereal (such as All Bran, Shredded Wheat, Raisin Bran): 5-10 grams
• Wheat bread, brown rice or pasta: 3-6 grams
• Apple, orange, pear, berries: 4-5 grams
• Squash or potato: 4-6 grams
• Beans (1/2 cup): 6-10 grams

Ask the RD: Fiber

A reader emailed me this question:

"Nutrition Lizard, I know that I am supposed to eat fiber and everything seems to have fiber in it these days, even Splenda. How much fiber should I be eating and what are the best sources?"

Dietitians do encourage people to consume fiber for a few reasons:

1. Bowel regularity
2. Lowers cholesterol
3. Makes us feel full (satiety)
4. May help lower blood sugar

Men should be eating about 38 grams per day and women 25 grams per day.

Tips to increase fiber intake:

• Look for 100% whole-wheat breads, cereals and flour
• Keep fiber-rich skin on fruits and vegetables
• Eat beans which are naturally very high in fiber
• Choose brown/whole-wheat alternatives for rice, pasta, crackers and breads
• Start increasing your fiber slowly and drink plenty of water as your body needs more fluid with increased fiber

Food companies add fiber products such as "inulin" or "chicory root" to foods (ex. Splenda). Studies show these added fibers do not provide all the health benefits as eating the foods naturally high in fiber. Try to stick to whole-wheat products, fruits, vegetables, nuts and beans.

More to come on specific foods with fiber!

Liz's Favorites: Immersion Blender

One of my favorite items right now is my new immersion blender. You don't need to get the most expensive one either - mine was only $30! I use it with soup, chili and apple sauce. You can put it right in the pot and it blends some of the food to create a thick soup or smooth apple sauce. You can also use it to make smoothies or salad dressing as well!

Healthy Snack Recipe

My friend Kellie makes this appetizer and it's always a huge hit! It's tasty and a healthy snack!

Ingredients

• Reduced-fat Triscuit crackers
• 2% milk sharp chedder cheese
• Apple - sliced thin
• Cinnamon to taste

Preheat oven to 350 degrees. Place Triscuit crackers on backing sheet. Add a small piece of cheddar cheese, then an apple slice and sprinkle with cinnamon. Bake for about 5-10 minutes until the cheese has melted and the apple is warm.

These snacks are quick and easy and provide fiber, vitamins and a little protein and calcium from the cheese.

Enjoy!

Snacks

It’s 3:30pm and we’re hungry. What do most of us do? We grab anything we can find such as candy on a coworkers’ desk or hit up the vending machines, which mostly has high fat, high sodium and high calorie foods. There is a place for snacks in a healthy eating plan. Snacks can boost your energy between meals and supply essential vitamins and minerals. Just choose wisely!

Snack Tips

· Snack only when you are actually hungry and skip the urge to nibble when you’re bored or stressed

· Remember to keep portion control in mind by keeping snacks to 200 calories or less

· Try to get a combination of fiber and protein

· Plan snacks ahead of time to avoid overeating or relying on poor food choices like the vending machine

· Drink plenty of water – many times we feel hungry when we are actually thirsty!

Snack Ideas On the Go

· ¼ cup of almonds, walnuts or peanuts

· Mix veggies such as carrots, peppers, celery, cucumbers or tomatoes with 2 T hummus or individual snack sizes

· 2 cups of air-popped popcorn is high in fiber and fun to eat

· 1 slice whole-grain bread, ½ banana and 1 T of natural peanut butter

· 1 oz low-fat cheese (about 2 dice) and 5 whole-grain crackers

· 1 cup low fat cottage cheese with 1 cup fresh fruit

· Edamame in the shell - it takes longer to eat and is a very healthy and tasty snack

· ½ sandwich made with 1 piece whole-grain bread, low fat meat and low fat cheese

· Protein bars that are under 200 calories and low in saturated fat

· Low-fat or fat-free Greek yogurt has more protein than regular yogurt which keeps you full

Snack Ideas at Home

· 1 small corn tortilla, ¼ cup black beans or 1 egg, and 2 T fresh salsa

· Fruit smoothie – blend 1 cup plain non-sweetened yogurt with ¾ cup frozen fruit and some water

· Cereal and milk can be a great option! Choose a high protein, high fiber cereal and ½ cup of skim or low fat milk

· 1 cup of broth-based soup with 3-4 whole-grain crackers

· Mini pizza - Toast a whole-grain English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese

· 1 small tuna package in water with 1 T low-fat mayo or avocado and 5 whole-grain crackers

· Banana Pops – Take ½ banana, push a popsicle stick in it and spread 1 T peanut butter and 1 T walnuts; wrap in waxed paper and freeze for 3 hours

· 1 package of instant oatmeal made with water