Nutrition Hacks

Nutrition Hacks

  1. Swap out sour cream, oil, butter, mayonnaise, or cream cheese for non-fat, plain Greek yogurt to reduce fat and calories in your favorite recipes.  Using 1 cup of Greek yogurt in place of 1 cup of butter or oil could decrease the calorie content of your recipe by 1400 calories!
  2. Do you love peanut butter but cringe when you read the nutrition label and realize there are 100 calories per tablespoon?  Try low-fat powdered peanut butter.  It provides the peanut butter flavor and protein with only a fraction of the fat and calories.
  3. If you are trying to reduce your intake of added sugars try using half the sugar that your favorite recipe calls for and add a little vanilla, nutmeg or cinnamon.
  4. Fat-free evaporated milk is a great substitute for heavy cream in creamy soups and sauces.
  5. Moderate your carbohydrate intake by using spaghetti squash in place of pasta with your favorite pasta sauce.
  6. For you bacon lovers who are trying to reduce your intake of saturated fat, try Canadian bacon, turkey bacon, or prosciutto as a delicious alternative and save the bacon for special occasions.
  7. Try roasting your vegetables!  This cooking method is so flavorful that you will want to go back for seconds of only veggies!  I love roasting cauliflower, asparagus, sweet potatoes, carrots, and more.
  8. Don’t eat in front of the TV or computer.  Eating should be a pleasurable experience – even if you are trying to lose weight.  To get the maximum amount of satisfaction from your food, allow yourself to focus on eating without other distractions.
  9. Plan a menu.  If you find yourself always overwhelmed at figuring out what to prepare for dinner (and instead opt to just grab take-out on your way home from work) try planning a menu.  It may take a little time at the beginning of your week but you will save time in the long run as well as eat healthier.  An added bonus – you’ll spend less on groceries than you do on eating out.
  10. Go for variety.  Steamed broccoli at dinner and an apple at lunch every single day can get old.  Try a variety of fruits and vegetables – even some you’ve never tried before.  It’s not only healthier but it’s also more fun.