Tag Archives: healthy eating

3 Easy Ways to Cut Calories on Thanksgiving

Thanksgiving is the king of food holidays. It’s an entire day dedicated to a meaningful, shared meal. All that food can become a problem if you’re on a diet though. It’s very, very tempting to throw causation to the wind and break your diet, especially if your Thanksgiving table is full of good cooks. Don’t feel like you have to make your own special meal or skip the holiday entirely though. If you’re strategic, you can fill your plate and keep your diet at the same time.

White meat

Judd Pilossof / Getty Images

Turkey is delicious. Plus, its not as fatty as other meats. But that doesn’t mean it’s the perfect fit for your diet. Let someone else enjoy the turkey leg this year and stick to the white meat aka turkey breast. For example, 100 grams of dark meat is equivalent to 167 calories and 100 grams is around 139. That’s not a huge difference, but when you’re counting calories, every bit counts. 

Take it easy on the Sauce

Gravy is a thanksgiving icon, but it’s no thanksgiving turkey. This one is fairly easy. On average, a cup of gravy will put you back 188 calories. The best way to save those calories is to avoid the sauce all together. Or you could just use a few tablespoons less. Simple as that! 

Small plate 

This is the big one. The size of your plate really contributes to the size of your stomach. Filling up a small plate is healthier and way more gratifying than filling up a huge one. By filling up that little plate, you’re practically tricking your brain into thinking you have more to dine down on than you actually do. This is a great habit to develop when it comes to meal times in general. Click here to read more about it.

Keep these ideas in mind on Thanksgiving this year. Eating healthy on the foodiest day of the year isn’t possible with a little self-control and creativity. If you’re not sure what you’re doing for Thanksgiving this year, get in touch with us! Nutropia is cooking up fantastic healthy holiday meals that can be delivered straight to your door. Click here to learn more about our services. 

Sources

fdc.nal.usda.gov/

loseitblog.com

gettyimages.com

Tips For Keeping Your Gut Healthy

You are what you eat. We’ve all heard it before. We all know that what we eat affects our bodies. The foods we consume have nutrients in them and eating the right ones helps the body function at its best. But have you ever thought about how what you eat affects your gut? Stomach health is the real deal. Your gut’s health contributes to your metabolism, your ability to take in nutrients, and well, your ability to eat. Bloating, indigestion, heartburn, and nausea are absolutely horrible. When your gut’s not having a good time you can’t eat your favorite meals. There are a few different things you can do to keep your gut healthy and avoid any unnecessary hardship. Here are a few helpful tips to keep your gut happy.

Apple Cider Vinegar

The benefits of apple cider vinegar, according to a dietitian
Natalia Klenova / Getty Images

You’ve probably heard of this one before. One shot of apple cider vinegar a day helps your waistline. Yes, it comes in handy if you’re trying to lose weight, but it does your gut a big favor by helping it maintain healthy acid levels. Healthy acid levels mean less acid issues, aka reflux, heartburn, and indigestion. If you have GERD, this is a good habit you should add to your routine. Bonus points. This stuff is also great for your heart and heart health, as we all know, is incredibly important. 

Pro-biotics

Pro-biotics are the tiny bacteria that do that heavy lifting when it comes to GI health. They’re known as the “good” bacteria for a good reason. It helps the body move along food throw the digestive tract from start to finish. Probiotics help keep the important enzymes in line, which helps keep the stomach and intestines running smoothly. You can get probiotics in supplements, yogurt, kombucha, and more. Just do a little search and find out which method works best for you.

Small bits

The phrase “chew your food before you swallow” doesn’t just apply to choking. You have teeth for a reason so use them! Big pieces of food can make digestion harder than it has to be for the body. When you eat too fast and too much at once in one sitting, your body’s enzymes can’t keep up. Well chewed food is good for digestion, esophagus health, and even your metabolism. So chew that food. Don’t gulp it all whole!  

Alkaline Rich Foods

This may not be one you’re familiar with. Alkaline means pH level over 7. By now, you’ve probably noticed that acidy is a pretty big deal when it comes to gut health. It’s the same premise as apple cider vinegar. The stuff helps the gut maintain its pH level. Tons of veggies are full of alkaline. Yet another reason why you should eat your vegetables! Leafy greens, broccoli, fresh fruits, and ginger are rich with alkaline and all its glory. These foods can help you fend against acid reflux and heartburn. Nobody whats to deal with those acid issues. So eat your fresh fruits and veggies.  

Take it Easy on the Fried stuff

Last but not least, the obvious one. Fried foods. They’re full of fat and grease. Does fried food taste great? It sure does. But does your body actually need it? No, in fact, it hates it.  Fatty fried foods prevent the lower esophageal sphincter from fully tightening, which leads to dreadful heartburn and acid reflux. If you have acid issues, avoid fried stuff entirely. Go for grilled, not fried or else your stomach will make you pay for it. 

Stomach health seems like a complicated thing but the truth is, eating correctly and developing the right habits can keep it happy and make mealtime easier on you. Get your veggies in small bites, drink some apple cider vinegar, and avoid fried food like the plague if you have gut issues. Your stomach is important. So take care of it and fill it with the right stuff. If you need a little help eating the right stuff, we can lend you a hand. Click here to learn more.

Sources:  

asweetpeachef.com

healthline.com

ndtv.com

everydayhealth.com

Easy Ways to Make Breakfast Healthy

As Leslie Knope from Parks and Rec once said, “why would anybody ever eat anything besides breakfast food?” There’s just nothing quite like sitting down and digging into bacon, eggs, and, waffles. For those of us who are big breakfast buffs, it’s a magical thing. But unfortunately, breakfast foods aren’t very healthy. Bacon and sausage are full of grease. Pancakes, waffles, and french toast are full of sugars. That’s why these tasty foods are pretty much off the table when you’re on a diet. Thankfully, there are a few things you can change up to make your breakfast healthier and more diet-friendly. Substituting a few things here and there can help you stay on your diet and enjoy the breakfast of your dreams at the same time!

How to Make Bacon in the Oven | SimplyRecipes.com
Simplerecipes.com

First things first. Bacon and sausage are delicious but far from nutritious. Why? It’s full of pork fat. That’s where turkey comes in. Turkey bacon has about 25% fewer calories than regular pork bacon. The same goes for turkey sausage. Pork sausage has somewhere between 290-455 calories, while turkey sausage has somewhere around 140-160 calories. The numbers speak for themselves. Relacing regular old pork sausage and bacon with turkey can potentially cut your breakfast calorie count in half. If you’re interested in learning more about turkey as a substitute, click here to read our article about the magic of ground turkey.

How to Cook Eggs Perfectly With Every Method | Eat This, Not That!
eatthis.com

Ditch the yolk and keep the egg whites. This is a pretty common one but it’s important to mention. Egg yolk contains most of an egg’s fat and calories. If you get rid of the yolk, you essentially avoid those fats and calories. It’s very simple and easy!

Keep your favorite breakfast carbs but ditch the unhealthy flowers and grains you’re used to. Make your pancakes or waffles with oat flour instead of using the usual box mix. Use whole-wheat bread when you make your french toast. If you’re going to eat a muffin, make sure it’s bran. Switch your plain bagel with a multigrain one too! 

Last but not least, dairy. Avoid whole milk and opt-out for reduced-fat or skim. Top your multigrain bagel with some reduced-fat cream cheese. Replace your coffee creamer or half-and-half with almond milk instead. 

There you have it! A few easy hacks you can use to enjoy your breakfast responsibly. Don’t forget though, too much of a good thing is a bad thing. Portions are everything. You can still wreck your diet if you eat more of these foods than you should. Of course, Nutropia just so happens to make incredible, healthy breakfast foods that are perfectly portioned. So if you’re a busy breakfast foodie on a diet, we got you covered. Click here to learn more. 

Sources

Foodnetwork.com

healthline.com

myfitnesspal.com

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.

Source
Livestrong.com

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!

Sources:

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.

Conclusion

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.

Popcorn

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.