Tag Archives: healthy eating

Foods That Can Help You Break Bad Habits

People who have had unhealthy habits for years find it difficult to quit or make a change, especially when they are already addicted to eating fast food, smoking or anything else that could be detrimental to your health. However, as long as you have the will, it is possible. No one says it will be an easy feat, but it is possible to say goodbye to bad habits… finally….

One of the first steps you can take is to change your diet slowly and start to eat healthier foods. When you change your eating habits, ditching that an unhealthy lifestyle can be easier to do.

Here are some foods that you must try to help you slowly add healthier options into your everyday routine:

Raw carrots and celery

Raw vegetables, such as carrots and celery, are crunchy, so when you munch on them, your mouth will be distracted. You can ease your cravings and stay away from grabbing a bag of chips. If carrots and celery are not appealing to you, you can try broccoli, cauliflower, and other vegetables, and add lite dressings or dips for a little flavor. These are low in calories, so you don’t have to worry about an added inch in your waistline.


Munch on popcorn, which is high in fibers and low in calories. Popcorn will keep your hands busy, so you can stay away from picking up candy or other unhealthy snacks. There are various flavors you can choose from to make popcorn more appealing to your taste buds.

Fresh fruits

When you have a sweet tooth, fresh fruits like an apple, pear, and banana will come in handy. They are rich in vitamins and minerals, which are good for your health. They are also rich in antioxidants and vitamin C, which are depleted when you are only eating processed foods.

When trying to quit any habit, you may also need to change your lifestyle. Start with small changes like allowing Nutropia to prepare your meals for you, we make calorie specific, healthy snacks with the freshest ingredients and deliver them right at your door. Less stress and less headache than having to run to the store and do it yourself.

We’re NYC’s premier healthy meal delivery service and for 18 years we have been serving our clients fresh, calorie specific meals – try us out today.

How to Break Bad Eating Habits!

Have you been trying to eat healthy foods, only to end up snacking more and gaining weight? How many times have you attempted and failed? Maybe it’s not just the food that you eat, or perhaps you have eating habits that need to be changed.

Sometimes you are not aware of them. The first step toward developing good eating habits is to identify which ones you need to break for good. Start with evaluating your eating behavior and see which ones are harming your diet.

1. Create the right environment

Your environment largely influences your habits. Create an environment that will support a healthy eating routine. For example, if you’ve been snacking on empty calorie foods in the kitchen every time you step in there, change the setup. How you store food may encourage unhealthy and mindless eating.

Keep empty calorie foods, chips, and snacks in places where you don’t often see them, such as in lower or higher cabinets and at the back area of the refrigerator. You’ll have to work a little harder to get them.

2. Practice mindful eating

Do you usually eat in front of the television or your computer? Or do you read books or magazines while having your breakfast or snacks? If so, you are a distracted eater, and that’s a fast way to keep eating more than what you need.

Practice mindful eating. Remove the distractions while you’re eating, turn off the television, and eat at the dining table instead of your computer table. Put down the books or magazines, focus on your food, how it smells, looks, and tastes. Eat slowly and savor the moment. That way, you will enjoy your food and recognize the signals that you are already full.

3. Avoid overeating

It is good manners to finish all the food on your plate because they will only go to waste. However, it may happen even when you’re already full. As a result, you eat beyond what’s necessary, and that’s why you’re gaining weight. To avoid overeating, get a sufficient portion of your food that you are sure you can finish. Mindful eating also applies to eat slowly and pay attention to the sensations that say you are already full. Cut your food into smaller pieces, and drink water after a couple of bites.

4. Minimize ordering food

Who doesn’t love the convenience of food delivery? It is a life-saver for many people who don’t have much time to cook. However, if you order takeout or delivery food too often, it can become a bad habit. Most foods for delivery like pizza and burgers are full of fats and calories. To minimize the need to call food delivery, prepare your meals ahead. You can cook a large amount of food over the weekend, put a one-serving portion in a ziplock, and stash them away in your freezer. Reheat them in the microwave, and you’re good to go.


Much of your weight problems are because of bad eating habits you’ve developed over time. To break bad habits, you need to replace them with good ones. Creating a suitable environment and practicing mindful eating are just some of the helpful ways to get into healthy eating habits.

If you’re looking the healthy food with the right portion sizes, get in touch with us today!

We’re a healthy meal delivery service in NYC that can prepare correctly sized portioned meals – try us out!

What Should You Get in Your Salad!

When it comes to losing weight, even the greens you put on your plate can make a huge difference in your journey to your fitness goals. However, not all salad bowls are made the same, and not all of them can help you lose weight. Some can be waistline busters as certain salads are loaded with calories and carbohydrates, either from the dressing or the chosen toppings you’ve added to spruce up the meal. 

It seems rather disheartening that even something as lightweight as the salad will need a selection of ingredients for it to help you, but there’s no need to worry about eating wilted greens and tasteless dressing. When done right, salads can be packed with delicious ingredients that can burn calories and increase your metabolism to help you drop weight. To that end, here are some green mix-ins to give your salad a boost of flavor and texture:

Tip #1: Mix Up Your Greens

All diet-friendly salad must start with greens – anything other than that such as pasta, potatoes, or even beans will have higher fat and calorie content, which will not only beef up your weight but also leave you unsatisfied with the small number of typical salad servings. In that regard, the best way to build your salad is to play around with different greens to add volume, weight, flavor, and different textures all in one bowl. Experiment with spring greens like arugula, spinach, chard, watercress, mustard greens, mache, and beet greens to add a refreshing flavor. Meanwhile, support the base with milder, crispy greens like iceberg, bibb, romaine, radicchio, escarole, endive, leaf lettuce, and frisee for a boost in volume and extra crunch.

Tip #2: Add a Visual and Tasteful Pop With Colorful Vegetables

The green may be your base, but your vegetables should support it both for visual appeal and add more depth of volume to the flavor of your diet-friendly salad. You can choose between a wide range of colors, all of which have their set of healthy nutrients:

  • Red – chopped or sliced tomato, shredded or sliced radishes, chopped red onions, sliced peppers, cubed beets, cold sliced red potato.
  • Orange – Shredded or thinly sliced carrots, slivered orange peppers, cold cubed squash, heirloom orange tomato, cold diced sweet potato.
  • Yellow and White –  Diced sweet onion, cooked fresh corn kernels, quartered yellow tomatoes, sliced yellow beets, cubed jicama, quartered or sliced mushrooms, finely chopped shallots, cauliflower, white asparagus.
  • Blue or Purple – Diced purple potatoes, shredded purple cabbage, slivered purple peppers, eggplant.
  • Green – Thinly sliced green onion, chopped green tomatoes, quartered artichoke hearts, chilled peas, broccoli, seeded and sliced cucumber, brussels sprouts, diced celery.

Tip #3: Add Healthy Proteins to Your Salad

Your goal may be to lose weight, but that doesn’t mean you have to leave your muscles on stand-by. In that regard, adding a lean source of protein will balance the lightweight meal and leave you with a more satisfying sense of fullness. Not to mention, it is packed with muscle-building benefits that help you stay lean and strong. There’s a delicious range of proteins to choose from – deli meats, grilled chicken, grilled or smoked salmon, edamame or tofu, nuts, and seeds.

We’re a healthy meal delivery service in NYC that can prepare all of this for you – get in touch today to see how we can help.

How to Count Your Calories Correctly!

The rule of thumb for weight loss is that you need to burn more calories than you consume. If you work out regularly, chances are you burn the calories you consume. However, it’s also essential for you to manage your food intake if you want to lose weight.
This is why calorie counting is an effective way to tackle one’s weight problem. In a nutshell, calories are a measure of energy, typically used to measure the energy content of food and drink. The rule of thumb for weight loss is that you need to burn more calories than you consume. If you work out regularly, chances are you burn the calories you consume. However, it’s also essential for you to manage your food intake if you want to lose weight.
So calorie counting is an effective way to tackle one’s weight problem. In a nutshell, calories are a measure of energy, typically used to measure the energy content of food and drink.

To keep you on the right track, here’s what you should and shouldn’t do when it comes to calorie-counting:

DO’s of calorie-counting :
Do get a portable calorie tracker. – These days, the great thing about calorie-counting these days is that there are mobile calorie trackers you can use. Aside from using a notebook to take note of how many calories you consumed DNA meal, you can download an app on your smartphone. This app can help you record and calculate calories
Do invest in a weighing scale. – Another way to do is to invest in a digital weighing scale. ‘It’s an apparatus that will enable you to count calories with more precision. You can use it to weigh the portions you eat at mealtimes. This will help you know exactly how much you should eat.
Do make a habit of writing things down. – You should also make it a habit to write down everything you eat. The rule of thumb is that you should make a note of everything that you put in your mouth. If you indulge yourself frequently throughout the day, you’ll notice a significant change in your weight loss results.
Do find a tool that fits your lifestyle. – There is a wide array of tools online that you can choose from. These tools were created for people who lead different lifestyles. You can install a diet app on your mobile device if you’re always on the go. If you prefer the traditional pen and paper method, a small notepad will suffice as well.
Do break down the significant nutrients. – It’s crucial to not only record total calories but to break down vital nutrients as well. Record protein, fat, and carbohydrate grams for everything you eat. Track the trans fat and fiber content as well. Increasing your fiber intake and eliminating trans fat from your diet will help you improve your health.​

Don’ts of calorie-counting:
Don’t rely on your memory. – You can’t rely on your memory when it comes to your food intake. It’s hard to remember everything that you eat during the day. Even if you can remember some of them, you won’t be able to get a precise calorie number if your food journal is incomplete.
Don’t use guesswork to determine portion sizes. – Using guesswork to determine portion sizes is a big no-no. Chances are you tend to overeat certain items. Example of this is cereal. People tend to pour too much cereal into their bowl.
Don’t forget to record snacks. – Another grave mistake is to forget to record snacks. You may think these are just small bites that won’t have a significant effect on your calorie intake. But to avoid high-calorie meals, you might resort to a series of snacks, all of which still adds unnecessary calories.
Don’t break the bank buying expensive tools. – Some people have the idea that the most valuable tools are the best in tracking calories. However, ‘that’s not always the case. Opt for an affordable device that works for you.
Don’t limit yourself to tracking calories. – In the end, losing weight is not all about tracking calories. There’s more to it than meets the eye. Eating right, exercising regularly, and being emotionally and mentally healthy are some things that you should take into consideration.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch to start your meal plan today!

How Seniors Can Eat Healthy At Home!

Everyone knows that a healthy diet is a key to one’s overall health. We need lean protein, healthy fats, fibers from fruits and vegetables, as well as plenty of water to fuel the body and mind. A wholesome diet can help you maintain a healthy weight, strengthen your bones and teeth, and lower the risk of various ailments such as cancer, diabetes, and heart disease.

However, as you get older, you have to adjust your diet to fit your dietary requirements that have changed over the years. For example, you may need fewer calories or fewer carbs, proteins or fats in your diet since you will have less muscle mass to maintain.

Seniors should consume foods that are high in fiber and nutrients to promote the body’s healthy cycle as well as prevent malnutrition and other health issues. Moreover, people of old age usually have to deal with chronic health conditions such as high blood pressure and high cholesterol. This means that special dietary recommendations need to be enforced, including a limited amount of red meat and salt intake.

Healthy Meal Options

Today, it is easier than ever to have a nutritious meal at home. For seniors who cannot afford to go out to a grocery store every weekend, or have the capacity to cook at home.

Our meal delivery service is an easy option to get healthy meals delivered at the doorstep. You get to choose from a variety of meals, price points, as well as dietary options, from vegan to gluten-free recipes. If you are trying to manage your weight, there are meal services for that purpose as well.

Our service offers pre-packaged meals that are prepared daily, you only have to warm up and you are ready to eat. All you need to do is go our website, select the meals you want for the week, and place your order.

Everything will be mailed to your home in a stay-fresh container. Despite how easy and accessible healthy meals are today, it still takes some level of commitment on your part to make eating healthy a long-lasting habit.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch to start your meal plan today!

Eating Your Way to a Six-Pack

You are never going to get that beach body you desire if you don’t put the work into it. Looking to build a chiseled six-pack? The same thing applies. If you don’t put the time into hitting the gym, you won’t see the definition. Although exercise matters, another huge factor when it comes to abs is your diet.

Some people exercise excessively, only to fail to get the results that they are looking for simply because they do not pay attention to what they eat. Bad eating habits and poor food choices are often the biggest obstacles for those who want to build a six-pack. You might have heard that diet plays 80% of the role in getting a fit figure. The saying is true. If you want to get your dream six-pack, here are some suggestions on what you should eat:

Lean protein

Protein is necessary for building muscle. However, you need to eat the right type. If you consume just any old protein source, chances are you will be taking in a lot of the fat that comes with it. This is why you should choose to eat largely lean protein. This is a high-quality protein that will help you get those abs. The best sources of lean protein include chicken breast, lean turkey, and fish. If you are a red meat lover, you can opt for lean cuts of beef. When you go to a supermarket, ask them for 90-95% lean beef. These cuts do not have as much fat but still offer that meaty flavor.

Do not opt out of protein in your diet. It is vital to include it in your meals. Protein is known for speeding the process of fat burning. Not only that, but it also helps build muscle mass and keeps your stomach full throughout the day. If you have a restrictive diet that doesn’t include meat, you can get protein from plant or protein powder. Keep in mind that plants offer less protein than meat.


A lot of people veer away from fats thinking that it is bad. However, fat is an essential macronutrient. You just have to make sure to get it from the right sources. Nuts are a great source of fats. If you want your abs to be prominent, you will need to lose that layer of fat covering them. One of the most effective ways to lose body fat is to take fat into your body. Sound counterproductive? It isn’t. However, it’s important for you to avoid saturated fats in favor of healthy unsaturated fats instead. Nuts that are great resources for healthy fats include almonds, cashews, and walnuts. They are packed with omega-3 fatty acids, which are good for your health. One thing to remember is that nuts contain lots of calories. Try to limit your nut portions to ¼ cup serving or a small handful.


Your abs won’t be very prominent if you are constantly bloated. Having a healthy gut is essential. If you have problems with this, we recommend you to eat healthy bacteria to help relieve it. Yogurt is great for keeping your stomach healthy and free from bloating. It also contains calcium which helps your body to break down fat quickly. You need to understand that not all types of yogurt are the same. Stay away from flavored, sugary options because they are usually incredibly unhealthy and will add to your waistline rather than take away from it. The best option is to go for low-fat Greek yogurt.

Green tea

Green tea works wonder for fat burning. In one little bag of green tea, you get tons of antioxidants which improves your metabolism and torches fat. If your stomach is too sensitive for green tea, there are green tea supplements that also work.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch to start your meal plan today!

Three Benefits of Using our Healthy Meal Delivery Service

There’s no doubt that life can absolutely fly by at times. With family obligations, work expectations, and tight schedules, people no longer have all the time in the world to do the things they love (like making food everyday three or more times a day). Eating healthy, a basic human need and is one aspect that is often neglected. People often just eat whatever is convenient and that means even skipping meals at times. More often than not, they rely on things like fast food or the so-called “healthy sub”. The fact of the matter is that not everyone can cook at home or has the time to do so.

The good news is that Nutropia provides a healthy meal delivery service that will give you back two things you value the most: nutrition and time. In this article, we will discuss the three main benefits of taking advantage of our healthy meal delivery service.

We provides you with a customized meal plan

With 100’s of meal options to chose from daily, we provide a wide variety of healthy meal options to choose from – be it for breakfast, lunch, or dinner. You can opt for different plans and eat something different for every meal. Each meal is carefully planned by our nutritionists and prepared by an actual chef.

This means, aside from being able to choose the food you want to eat, you can request just about any combinations of meals for the day. For instance, you might want to have 2 breakfast items on one day. The next day, you might want a different combination — may be 2 dinners and an extra snack. No Problem when you are on the Nutropia meal plan.

It saves you time, money, and effort

One good thing about using our food delivery service is that we provide convenience. Our company understands the value of time and money. We understand that you may not have all the spices or pans to cook your own food or it might take to much time to go to the store every day.

As mentioned earlier, you don’t have all the time in the world and are already busy with the daily grind. Preparing healthy meals that don’t all taste the same can take a lot of time and effort. You don’t want to end up at McDonald’s after an exhausting day at work especially when the last thing you want to do is to cook and you don’t want to go to fancy restaurants daily. Therefore, the most practical decision you could make is to give us a call and have our nutritious food delivered to your doorstep.

It helps you stick to a proper diet

Finally, and most importantly, our meal delivery services provide you with proper nutrition and a healthy diet. Our meals are well planned out and prepared, with the utmost priority given to health and nutrition.

In this day and age, nutrition should never be neglected, health is wealth and by taking advantage of our service, you will be hitting two birds with one stone. Not only will you get properly nourished, but you will also shed a few pounds.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch to startyour meal plan today!

Tips for Eating Healthy (Even During the Holidays)

The holiday season is coming, and before you know it, the pounds will start piling up! Everyone knows how difficult it is to stay on the right track food-wise when the holiday season comes. But what if we told you that we have a way of helping you avoid the holiday pooch? Sounds unbelievable, right? Well, sit tight because we’ve got a real treat for you today. And this one is entirely guilt-free! And if cooking isn’t your favorite thing to do, don’t worry — you can have healthy meals delivered to you!

It’s That Time of the Year…

Holidays are amazing. They bring families together, and there’s that jolly holiday spirit all around. However, holidays bring something more with them, too. They bring food — and we’re talking about a lot of delicious food.

It happens every single year. We gather around, we drink a lot, we eat a lot — and this cycle lasts for days. It’s all fun and games until we step on the scale and see the scary number. Well, guess what? Not anymore! This year, we have a different approach for you to try out. If you listen to our advice, you’ll be able to enjoy the holidays and keep your sanity and health in check.

Let’s dig into the tips and tricks!

1. Don’t Sink Into the Couch

Even those who are beasts at the gym and extremely dedicated to their training tend to slip during holidays. Let’s face it — this is the time of the year when we all need to take it easy. This is the time to charge your batteries. So, we would definitely recommend staying away from the gym and a tedious workout routine. Cut yourself some slack — it’s the holiday season!

BUT that doesn’t mean that you should stick your bum to the couch and become a part of the furniture. No, that just means that you should find new ways to burn those calories. In fact, this is the perfect opportunity for you to bond with your family over a fun activity. For instance, take them hiking, ice skating or just for a long walk. Use this time to catch up with everyone and stay active. Then, when you get home, don’t sink into that couch again. Instead, keep yourself busy with cleaning, decorating the house and similar activities.

Most families bond over eating together. That doesn’t necessarily mean eating unhealthily. You can try preparing some healthy meals and trying out some new recipes. And, if cooking is too much of a chore after that hiking session, remember that you can have your healthy meals delivered. The bottom line is that you need to move! Working up a bit of sweat is way better than not sweating at all.

2. Focus on Protein

You know how during the holidays, there’s always a table filled with chips, dips, fruits, and veggies? Newsflash — these can’t make you full! But what they can do is make you think you’re full and then, in no time, you’ll be hungry again. That happens because the only way to really satisfy your hunger is to fill your plate with protein.

We’re not saying you can’t eat carbs and fats. What we are saying is that your primary choice should be protein and that you should think of carbs and fat as accessory nutrients on your plate.

One thing’s for sure — a diet that is high in protein increases satiety. That will make you less likely to go overboard with food. So, we’d recommend that you go for fish, eggs, sliced meats, beans, nut mixes, and yogurt. Once you’ve filled your plate with these, you can add some fruits and veggies.

If you’re still not sure whether you’ll be able to balance your plate properly, we’d recommend having healthy meals delivered to you. If you opt to have healthy meals delivered to you, the only thing left to do will be to enjoy the food!

3. Pass On the Meat for One Meal a Day

Another great tip that we have for you is going meatless for one meal a day. It’s not news that plant-based diets promote health. Some think it’s a fad, but going vegan or vegetarian carries plenty of benefits.

In any case, if you don’t want to do that, you can try to incorporate one plant-based meal a day. This is going to help you lower your blood cholesterol levels. In addition to that, this method is great for blood sugar control and cardiovascular disease risk reduction.

This means that instead of your regular beef patty, you can take a black bean burger. Then, instead of having steak or grilled chicken, top your salad with chickpeas. In addition to that, you can try having a veggie stir-fry over some rice with tofu. This meal is going to fill you up, and it will taste delicious! Still, if you don’t feel quite comfortable in the kitchen, remember that you can have your healthy meals delivered.

The point is — if your holiday parties always go heavy on the entrees where meat is the star, you should balance it out with a meatless breakfast or lunch. Remember — it’s all about balance and moderation. Once again, this is where having healthy meals delivered to you makes things a lot easier. That’s how you can have a delicious plant-based meal even when you’re not sure how to make it yourself.

4. Don’t Skip on Sleep

This is something we can’t stress enough: you need to — no, scratch that — you MUST prioritize sleep as often as you can! Research shows that an adequate amount of sleep is crucial for better stress management. In addition to that, it provides a healthy balance of satiety and hunger hormones, leptin and ghrelin.

What we mean by adequate amount of sleep is somewhere between seven and nine hours per night. Anything less than that will effectively lead to mood and appetite changes.

On the other hand, chronic stress is the worst when it comes to sleep. It’s the main cause of bad sleep quality. Basically, if you’re stressed out, you won’t be able to sleep. And, if you’re not able to sleep, chances are your body will start aching. As a result, even when you don’t change your food intake, when you’re under a lot of stress, you’ll end up piling on the pounds.

That’s why we recommend that you make your sleeping schedule an absolute priority. If you’re getting enough sleep, you’ll be feeling better, and your body will be working better. If your body is working better, the holiday season won’t be a problem for you.

5. Have One Fancy Holiday Cocktail

We shouldn’t forget that pounds don’t pile up solely because of what we eat. In fact, the calories we drink sometimes make all the difference on the scale.

Parties and holidays carry a lot of eggnogs and sugary cocktails with them. Hence, you need to stay in control of how much you drink during the holiday season. It would be best if you could avoid alcohol completely. However, if you just can’t pass on drinking, we’d recommend sticking to something lighter in alcohol and calorie content.

So go for a glass of wine or dark beer. Still, pay attention to the fact that it’s best to stick to alcohol-free beverages.

We sound like total buzz killers right now, but this is for your own sake. Stay away from the booze, so that extra pounds stay away from your tummy.

6. When it Comes to Health and Food, Less Really is More

Your nana’s Christmas dinner will be packed with a dozen dessert options, many dips on the table and many types of stuffing. That doesn’t mean that you need to taste them all! Try to adopt the philosophy where less is more when you find yourself in front of these endless options.

We know that having infinite options is way worse than having two. If you start overthinking it, you’ll get lost, your mouth will start watering, and you’ll end up devouring the whole table. Maybe we’re being overdramatic, but we want to make sure you understand that you should stick to trying some dishes and passing on the rest.

We recommend choosing two of your favorite dishes and stopping as soon as you feel full.

That way, you’ll save the decision-making energy for a more productive activity, like the willpower to choose sparkling water instead of some cocktail with a silly name.

In case you’re the one throwing the dinner, go ahead and have healthy meals delivered to you. That way you’ll be doing everyone a favor by keeping them satisfied and healthy!

7. Listen to Your Hunger

We know that it’s not that easy to eat less during the holidays. To some, it might sound like Mission Impossible. However, it’s anything but. The key is to eat when you’re hungry. It’s as easy as that!

Essentially, eating healthy comes down to honoring your hunger. So, if you want to eat light during the day and save room for an intense meal you’re going to eat for dinner, you’re not doing yourself a favor. Chances are you’ll end up eating more than needed.

So we would recommend taking your hunger seriously and never ignoring it. That means there’s no room for skipping meals. There’s no room for “saving calories” for later. Instead, enjoy the holidays and eat only when you’re truly hungry. Stick to eating small portions of food and listen to your body. Whenever you feel full, just stop. It all comes down to having control over your urges.

Final Thoughts

Alright, guys! There you have it! We’ve shared all our secrets on how you can stay healthy even during the holiday season. Remember to move a lot, sleep a lot and eat (a lot of) healthy foods. If you’re not sure that you can have healthy alternatives at home, then, go ahead and have your healthy meals delivered to you. That way, you won’t have to stress about anything at all!


Enjoy your holidays from the Nutropia Team!