Tag Archives: healthy eating

3 Spices You Can Use to Spice Up Your Meal

Let’s be honest with ourselves. Salt and pepper are boring. They add a little flavor, sure. But they don’t quite make a meal tasty. Of course, not everyone is a master chief. So what can you do to mix things up a little? Luckily for you, we know our spices. Here are 3 kitchen seasonings you can use to spice up your meals.

Smoked Paprika

Paprika powder | Pikrepo
Photo: Pikrepo

Smoked paprika makes food tastier and spicier. It’s not super spicy, but it’s just enough to make your meal more interesting. Add some smoked paprika to your grilled chicken. It tastes fantastic on salmon and shrimp too. Cut up some potato wedges and toss them in olive oil, a little salt, pepper, and a dash of smoked paprika. You won’t regret it!

Onion and Garlic Powder

These two are a team so we mind as well count them as one. Skip the hassle of cutting up onion and garlic with these two simple seasonings. Use it in your go-to chicken, pork, or beef marinade. You can toss some on your vegetable of choice. Try sprinkling some on your rice too.

Lemon Pepper

Lemon Pepper Mahi Mahi with Pineapple Salsa | Another experi… | Flickr
Photo: Flickr.com

It smells off, but we can assure you it’s not. Add some zest to your chicken Alfredo with this fun spice. Try sprinkling some on your asparagus before you pop it in the oven. Put a few dashes of lemon pepper on your tilapia too!

Now you know how to spice up your meals! Be mindful of how much or how little spice you add to your meal. You want to add to the meal but not overwhelm yourself with spices. Of course, we’re always cooking up tasty meals in the kitchen. If you’re not a fan of cooking, we can do it for you! Just click here to learn more.

The Tasty Magic of Ground Turkey

Turkey Sausage

Everyone loves burgers and meatballs. They’re full of flavor but also loaded with fat. Fat is a pretty big issue when you’re on a diet. If only there was a tasty yet, healthier substitute. Here’s the great news, there is! Introducing, ground turkey.

This tasty bird is for more than just Thanksgiving dinner. It makes a good substitute for meals that are traditionally made with ground beef or pork. Take hamburgers for example. One 3 oz lean beef burger patty is 209 calories. A 3 oz lean turkey patty is 164 calories. You don’t have to be a math wiz to see the big difference in those numbers. Ground turkey has fewer calories. Enough said!

HD wallpaper: hamburger and French fries, beef, yummy, delicious ...
Delicious Turkey Burger!

But the real question here is does it still taste good? The answer is yes! It doesn’t taste like beef or pork. Ground turkey is sort of its own thing. It doesn’t taste like Thanksgiving dinner, but it does taste like chicken a little bit. It’s easy to cook with because it takes in the flavors you season it with. You don’t have to be a fancy cook either. Salt and pepper will do just fine as well!

Consolation prize (54/365) | Day 54: We've been busy with yo… | Flickr
Turkey Tacos, Please!

What can you do with it? You can make burgers, meatballs, tacos, and even sausage if you feel like it. It can replace any ground meat, easy. There are plenty of recipes out there, all you have to do is look! But, if you live an “on the go” lifestyle, you might not have time to pat out turkey patties and fire up the grill. Ground turkey happens to be one of our specializes. If you’re interested in exploring the culinary wonders of ground turkey, give us a call! We’ve got you covered.


3 Fun Snacks You Can Make With Yogurt

Yogurt is a great healthy snack to eat in-between meals. It’s a good alternative to most junk foods and it comes in a variety of flavors. But plain old yogurt can get old and boring fast, especially for kids. With a little pizzazz, you can change that. Here are 3 fun yogurt snacks you and your whole family will love.

1) Yogurt Smoothie

Green, clean eating!

This is a pretty common one. It’s pretty easy and healthy too. All you need is yogurt, fruit and a blender. But you have to be mindful of what you put in it. After all, the little details always make a difference in your diet. For starters, use low-fat yogurt. It’ll lower your calorie count. Don’t forget, you can add more than just fruit and yogurt in there too. Try tossing in some kale for extra nutrients. The best part is, with all that tasty fruit, you and even your kids will barely taste it!   

2) Homemade Parfait 

Tasty Layers!

Parfaits are another popular treat. You buy one at the grocery store and even some fast-food drive-throughs. But you can do way better than those. Grab some vanilla yogurt, some gram crackers, and some fresh fruit if your choice. Then grab a cup and layer in your goodies one at a time until you’ve reached the top. After that, all you need is a spoon. It’s quick, healthy, and easier than jumping in the car to go buy one.  

3)Yogurt Ice Pops

Perfect of a cook out!

Here’s another dairy snack hack your family, especially the kids, will love. Popsicles are a wonderful snack to have on a hot summer day. The average popsicle is full of sugar. They might taste yummy, but they’re not the best for you. There’s a great alternative to that, thanks to yogurt. All you need is a popsicle stick, a small cup, and your favorite yogurt. Fill up the cup, place the stick in, and pop it into the freezer for an hour or so. Once it’s frozen, it’s ready to eat! 

There you have it, 3 tasty, healthy, yogurt treats you and your family can enjoy. Remember, snacks like these are only healthy when you’re keeping an eye on what you put in it. Consider low-fat options when buying your yogurt. Don’t add tons of sugary toppings in like chocolate chips either. Lastly, don’t forget to portion. Too much of even the healthiest of things is a bad thing!

We’ll whip you up a snack asap. Just say the word!

If you’re having trouble finding the time to make healthy snacks, visit our website or give us a call at 866-877-5433. We offer tasty meals and stacks your whole family will adore!

Three Easy Ways to Eat Better

When life is hectic, it’s hard to eat healthily. It’s the little things that make a big difference in the long run, whether you’re trying to lose weight or just eat healthier. Here are 3 easy ways you can eat better.

1) Avoid the temptation of Junk food by not buying it.

Ditch the chips!

When you’re stressed or just flat out exhausted, it’s easy to camp out on the couch with your favorite bag of chips. There’s nothing wrong with a little bit of binge-watching every now and then. It’s the chips that are the real problem here. You know you shouldn’t snack on the whole bag in one sitting, but you do it anyway because the temptation is too strong. It’s even harder to avoid snacking on junk food when you’re a parent. Your kids love delicious goodies like cheese puffs and pastries. Sure it’s not great for them, but they can afford the calories because after all, they’re young!

Kids or not, there’s a simple way to avoid junk food. Just don’t buy it! That’s way easier said than done, but when you’re going down the grocery aisles and see a tasty treat, just tell yourself no. Browse the alternatives instead. Consider baked chips, dried fruit chips, or just popcorn. The fewer calories, the better. Do your kids love ice cream? Buy frozen yogurt instead. Chance are, they won’t know the difference! Just consider the alternatives and avoid temptation entirely by not buying what you know you should eat!

2) Use a smaller plate!

Big plate, big difference!

When you have a big plate or bowl, you want to fill it. That’s why portion control is a vital part of losing weight. Measuring out your meal calorie for calorie, cup to cup is too tedious when you’re in a rush. Let the plate or bowl do the hard work. Use smaller plates and bowls to gauge how much you eat. It’s not a unit of measurement but helps in the long. Filling up a small plate is just as satisfying as filling up a big one, just with fewer calories!

3) Make fruits and veggies mandatory for every meal.

Always eat your veggies!

We’ve all heard it before, “eat your fruits and vegetables.” Whether you’re 8 or 28, fruits and veggies are always part of an important daily diet. They’re full of vitamins and minerals you’re body needs to run smoothly. Eat a banana with your toast in the morning, a salad at lunch, and broccoli at dinner. Admittedly, fruits tend to be tastier than veggies. If you aren’t a veggie fan, consider looking into recipes that spice things up a little bite. Baked asparagus tossed in a little olive oil with a dash of salt and pepper might just change your mind when it comes to the vegetable world. You don’t have to go vegan or vegetarian. Just add a little color to every meal.

All three of these tips can make a difference over time. Ultimately, it’s about making little life changes and altering some habits. Don’t forget that you’re the one who has the power to change the way you eat. Practice self-control, stay motivated and be patient. After all, life changes don’t happen overnight!

Small Plates: A Meal Portioning Hack

Chances are, you’ve heard this before. Using a smaller plate can help you lose weight. The truth is, small plates and bowls aren’t an end all be all. It’s about altering a small habit. Think about it this way. When you go to an all-you-can-eat buffet, which plate are you grabbing? The big one or the small one? Of course, you want to try a little bit of everything. There’s tons of room on that plate for everything too. But, you end up getting and eating too much. By the time your plate is empty, you’re full. There’s no more room in your belly for the other tasty foods you didn’t get to try at the buffet. Your eyes were too big for your stomach.

That’s the concept behind portioning. When you have a big plate or bowl, you want to fill it up as much as you can. The bigger the eating surface, the more calories you eat. Naturally, most of us aren’t food experts. We don’t know exactly how much to eat or how many calories we’re consuming. That’s where the little plate comes in handy. Filling that small plate up with food is just as visually satisfying as filling up a big one. The less you consume, the more likely you are to lose weight over time.

Keep in mind that eating off a small plate isn’t an exhaust for seconds. Eating two full small plates might just be worse than eating a large one. As always, losing weight and getting healthier is a matter of habit changing and self-control. Use a smaller plate to simplify meal portioning. Don’t go back for seconds. Your body will thank you in the long run!


A Healthy Eating Plan to Get Slim This New Year!

This new year, everyone wants to feel fresh and rejuvenated. It’s time to get slim by adopting healthy eating habits to stay fit for the rest of 2020. With a clear-cut set of rules set out at the beginning of the year, you will start to notice the changes in no time. Below are five rules to incorporate into your eating plan this new year.

Never Go to a Party Hungry

We all know there are tons of parties to attend in celebration of the holidays. It doesn’t stop after January 1, either—there are more to come! During parties, there’s a tendency to eat a lot even when you’re feeling full. Before you make the mistake of overeating, follow the rule to never go to a party hungry. Try to prepare yourself a healthy snack before going out, such as fruit, sliced vegetables, nuts, or a light peanut butter sandwich. This will lessen the temptation of eating all the sugary food and simple carbs present at every party.

Work for Your Rewards

House parties, outdoor barbecues, or eating out can easily ruin one’s diet. Fortunately, you don’t need to give up going to parties to keep your nutrition plan intact. You can always lift weights, do some yoga, or run a mile or two before going out for a party. Throughout the new year, make sure to work for your rewards. For instance, you can consider the party food as your reward and work hard to prepare for that. Burn some calories before heading out to make sure you can afford to splurge a little on your favorite food.

Avoid Stress-Eating

Another bad habit that can contribute to gaining more weight is stress-eating. Stress or anxiety can escalate your metabolism, which will make you crave unhealthy food or beverage. To avoid stress, take a moment to relax before acting on the impulse to grab another piece of pumpkin pie. Keep in mind that stressful emotions can be temporary, but healthy habits can give you a lifetime of benefits.

Give Yourself a Pep Talk

Trying to stick to a healthy eating plan is quite a challenge. You may easily feel tempted to go back to old habits or encounter moments of feeling demotivated or unsatisfied with your results. To combat those negative thoughts, remind yourself of how far you’ve gone in your journey. Take a moment to appreciate all the efforts you’ve already done, such as going to the gym, quitting smoking, and staying away from heavy drinking.

Exercise at Your Own Pace

This new year, you may need a whole new perspective on exercising. Exercise need not be as brutal as others portray it to be. You don’t need to stress yourself out to cope with an exercise plan that your body is not prepped for. The best way to start exercise this year is to keep in mind that you need to exercise at your own pace. By the end of the year, you are sure to see improvement as long as you maintain a steady and consistent pace.


It’s good to feel accomplished with your personal goals while maintaining your health at the same time. By following these five healthy eating habits, you can achieve your personal fitness goals even before the year ends.

If you are looking for a healthy meal delivery service in New York, get in touch with us today to see how we can help.

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!