It is national nutrition month but did you know you can eat right and still savor the flavor?
Jim De La Vega spent the morning with local nutritionist, Sunny Yingling, to find out how.
BY STEPHEN HAWKINS | March 8, 2016
Sunny’s Tips:
1.) Savor the Flavor of Fruits and Vegetables
- Great source of nutrients and fiber
- Purchase fruits and vegetables locally
- Choose different colors
- Try preparing them differently (raw, grilled, broiled, braised, steamed, marinated, brushed with herbs/spices before cooking)
- Use them to add flavor/texture to your usual dishes
- Cucumbers into a sandwich adds crunch
- Grilled onions into any dish adds flavor
- Peas into macaroni and cheese
- Grilled onions into any dish adds flavor
- Peas into macaroni and cheese
2.) Savor the Flavor of Snacks
Often times we turn to “diet foods” in order to promote weight loss or the idea of eating healthier. Typically, these foods are low in fat and carbohydrates.
Examples:
- Rice cakes
- Low carb bars
- 100 calorie snacks
However, they do not provide the taste and flavor we desire for satisfaction, and often leads to over snacking and early onset of hunger between meals.
We recommend focusing on whole foods that provide the taste and flavor you desire.
Examples:
- 1 small apple with 2 TBSP of nut butter
- 1 string cheese with whole wheat crackers
- 1% fat greek yogurt with 1 TBSP honey
These foods provide fiber, which will keep you fuller longer, and essential nutrients.
3.) Savor the flavor without added salt
Focus on using herbs, spices, and natural flavor enhancers to improve the taste of dishes.
Examples:
- Homemade salsa with cilantro and lemon/lime on top of broiled fish
- Toss fresh rosemary and extra virgin olive oil with red potatoes and roast
- Make your own homemade tomato sauce for pasta with local tomatoes, fresh basil, oregano, and garlic
Using herbs also provides a great opportunity to start your own garden and a way to spend time together as a family.
4.) Savor the flavor of breakfast
- It doesn’t have to be boring – too many people just “make it through” breakfast & feel unsatisfied
- Make it something you can still enjoy, even if you’re short on time
- Whole grain waffles – make a large batch and keep them in freezer (pumpkin, peanut butter – There are many options!)
- Whole wheat tortilla with peanut butter and banana
- Breakfast sandwiches or burritos made with lean ham, eggs, cheese and whole wheat English muffin/tortilla – can be frozen and reheated in 350 degree oven