Tag Archives: Healthy Meals Delivered

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!

Your guide to fish rich in Omega-3 Fatty Acids!

Omega-3 fatty acids are the fats that you don’t want to skip. These are essential nutrients for the brain, nervous system, and heart. It contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are essential for the primary components of the brain. Omega-3 fatty acids also help lower triglyceride levels and blood pressure to keep the heart-healthy.

One of the best sources of omega-3 fatty acids is fish. However, not all fish are created equal. Some fish contain only a small amount of omega-3 fatty acids, while some contain a significant amount of this nutrient.

Here are the top fish to consider when you want to ensure you get enough omega-3 fatty acids:

Mackerel

Mackerels have more omega-3 fatty acids than other types of fish. It is also rich in vitamin B-12, niacin, selenium, magnesium, iron, and potassium. Small varieties, such as Spanish and Atlantic mackerel, are a better option because larger fishes have high mercury content, which is bad for the body.

You can smoke mackerels, grilled, pickled, or poached. However, smoked and pickled mackerels have an increased sodium level, so make sure you read the labels.

Salmon

Salmon is one of the most popular sources of omega-3s. Wild-caught salmons are better than farmed salmons because they have higher amounts of nutrients. Besides omega-3s, salmon contains protein, magnesium, vitamin B-12, vitamin A, and niacin. It also has less saturated fats. Salmon can be sauteed, grilled, baked, or poached.

Sardines

Sardines offer a lot of nutritional benefits aside from omega-3s, such as calcium, iron, selenium, protein, and vitamin B-12. Sardines are typically canned or frozen, but there are also fresh sardines you can grill or bake. They are often served with crackers or as added flavor or texture to a salad.

Herring

Herring belongs to the sardine family and is rich in protein, vitamin B-12, niacin, calcium, magnesium, potassium, and selenium. It is often grilled, smoked, or pickled. It may be high in sodium, so consider it when planning a meal.

Tuna

Tuna is another popular source of omega-3 fatty acids, and you can often find canned tuna in the groceries. Some types of tuna, however, may contain higher levels of mercury than others, so tuna should be consumed in moderation. Tuna is low in calories and rich in essential nutrients, such as protein, magnesium potassium, vitamin B-12, and niacin.

Anchovies

Anchovies are small oily fish that are an excellent source of protein, calcium, potassium, selenium, vitamin B-12, and niacin, in addition to omega-3s. They are often canned and added to pizza and Ceasar salads.

Halibut

Halibut is a mild white fish, which is a good option for people who don’t like fish but want to add it to their diet for the omega-3s. Halibut is also rich in protein, potassium, vitamin D, and niacin. There are various ways to prepare halibut, but the common method is to grill or pan-sear the fillets.

For a balanced diet, it is recommended that people eat seafood at least twice a week. Fish is a great source of omega-3s and other nutrients and has lower saturated fats than meat. Incorporate this into your diet to keep your meals healthy.

Even when you are always on the go, busy, and have no time to cook, you can still eat healthy meals. Order customized meal plans from Nutropia and have it freshly prepared seafood delivered to your home or office by 6 am.

We’re NYC’s best healthy meal delivery service 18 years running, call us today to get your plan set up today.

How to stay healthy when you are busy.

Nowadays, many people are so consumed with work that they neglect their diet and health. Many people feel that they no longer have the time or money to buy ingredients to cook a wholesome meal that meets their energy and nutritional requirements. However, obesity, diabetes, hypertension, kidney stones, and chronic fatigue syndrome are some things that await you if you don’t mend your diet and nutrition ways. Also, the key to maintaining good performance and productivity at work is balanced and healthy meals every day. You need to consume the right amount of calories and servings of essential vitamins. How can you pull it off even if you’re a busy person?

1. Determine your daily calorie intake

The USDA’s average calorie intake recommendations and calorie calculators only serve as general guides and estimates. However, each person’s body and level of activity differs, which means the actual calories that each person needs may vary. Ageing, changes in lifestyle or jobs, and metabolism also cause your daily calorie intake to evolve. If you want to have a more informed idea of how many calories you will need, set an appointment with a nutritionist.

2. Keep track of what you eat

If you aim to trim inches off your waist or sugar from your diet, you need to monitor your eating habits. To track what you are eating, all you need is a pen and notebook (or a meal tracking app). Write down what you ate during the day, the amount of food you ate, and the time you ate a particular food item. For instance, you can write:

August 19, Monday

Three pieces of apple for breakfast (6:30 AM)
one plate of baked salmon with sweet potatoes (12:00 PM)
CHEAT – glazed doughnut for snacks (4:00 PM),
4 oz steak with rice for dinner (8:00 PM)
grapes for a midnight snack (12:00 AM)

Note the meals you eat for at least a week or two. Then, you can bring these data with you when you consult with your nutritionist. Your nutritionist would likely ask you of the level of activeness you have, which they would then compare to your week-long data. Your nutritionist would then contrast the amount and types of food you eat versus your other body, health, and activity data. From their observations and calorie calculations, your nutritionist can make specific recommendations as to the amount and types of food that you need to reduce. They may also tell you the vitamins and minerals you lack in your body.

3. Plan your meals

Based on your nutritionists’ recommendations, design a weekly meal plan that you have to follow. Included in the meal plan are:

Your budget
Your menu for the whole week
The days and times of the week to go shopping for ingredients

For example, if your nutritionist tells you to cut back on sweets, you can buy fruits such as bananas or blueberries, which are rich in potassium and Vitamin C, respectively. These fruits can serve as substitutes for carbs-rich pastries and candies. You can also use a blender to make fruit shakes (but don’t add any sugar!) as an alternative to sodas. Fruits are easy to buy and prepare. You can store them in the freezer and take them out as needed in your meal plan. You only need to set aside an hour or two of your Saturdays or Sundays to create a meal plan.

4. Prepare and store your meals ahead

You have refrigerators and microwave ovens that you can use to prepare healthy meals your nutritionist recommended. You can also store your food in resealable packs or containers that you can grab and go. Use your meal plan as a guide to the foods you need to prepare and store in advance. This would ensure that your dietary requirements are still met, even though you are busy.

No matter how busy you may get with work, you must never neglect your health. Follow the tips above to maintain a healthy and balanced diet.

If you’re looking the healthy food with the right portion sizes, get in touch with the Nutropia team today! We’re a healthy meal delivery service in NYC that can prepare correctly sized portioned meals – try us out!

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.

Conclusion

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!

Healthy Meals 101 – Common Portion Size Mistakes That You Should Know.

We bet you might have heard of the words ‘portion size.’ For the uninitiated, it’s not the same as ‘serving size.’ The former refers to the amount of food you eat, while the latter refers to the amount of food that is commonly served.

Chances are you’ve been eating a lot more than what is recommended. You may think as long as you’re eating the right kinds of food, then you can eat as much as you want. That’s a common mistake, though. The thing is, even healthy food will defeat the purpose of dieting if you eat too much.

Here’s a list of food commonly eaten in a portion size that you should be wary of.

Coffee Creamer

Let’s start with coffee creamer. Unless you opt for black coffee, you won’t have a problem with this. Apparently, your morning cup of Java may be fattening and unhealthy if you can’t live without creamer. Even a fat-free variety can still have an effect. It is said that a tablespoon is the recommended serving of creamer.

Chances are you’ve been adding more than a tablespoon of creamer to your coffee almost every day of your life. All you wanted was to augment the taste of your coffee, but for all you know, there may be a small amount of fat in the “fat-free” creamer you are partial to.

Cereal

Let’s go to a bowl of cereal. Yes, cereal is ideal for those who want to cut down their food intake. It is better to satisfy your hunger with cereal instead of turning to heavy meals. But here’s the thing: do you really measure the amount of cereal you put into the bowl?

Chances are you’ve just been pouring cereal relentlessly into your bowl and eating until you’re full. According to the American Diabetes Association, a three-fourth cup is the suggested serving. In most cases, however, one cup of cereal will do.

Chicken breast

Next on the list is chicken breast. Sure, chicken breast is lean meat, and lean meat is good, as far as a healthy diet is concerned. In fact, it is a great source of protein that will help you build muscle but won’t make you fat.

But here’s another caveat: it won’t serve its purpose if you eat too much of it. Chances are you consume a whole chicken breast for dinner, and that’s a lot. The recommended single portion of chicken is three to four ounces. Clueless? That’s as big as a deck of playing cards, or the palm of your hand. That’s how the calories in the chicken breast may ruin your whole diet.

Hamburger

For most individuals, hamburgers are a big no-no. But for some, they only eat a burger for lunch or dinner, instead of a heavy meal. If you’re assuming that your hamburger patty is equivalent to one serving of beef, then you may be probably underestimating the calories you’ve consumed.

The recommended serving size of a hamburger is three ounces. The problem is, you are most probably consuming a quarter-pound burger that’s four ounces. In most restaurants, their typical servings of burgers are one-third to one-half, which is way more than what’s recommended.

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!

Food That Helps to Decrease Inflammation

Chances are that you’ve heard of the word “inflammation” before. It is a normal bodily function that occurs when your immune system releases white blood cells for protection as a response to an injury, infection, or any other irritant. There are chronic and acute inflammations. Acute inflammation is a natural immune response to common symptoms and injuries whereas chronic inflammation can trigger many health-related issues.

Several diseases including heart disease and arthritis can cause chronic inflammation. Fortunately, there are some ways that you can prevent or lessen the symptoms. Here are some of the top foods that you should eat in order to fight inflammation:

Almonds

Vitamin E is good for protecting the body from harmful free radicals. It’s also known for its ability to reduce inflammation. Almonds are an excellent snack and will provide you with great benefits since they are a good source of Vitamin E.

Salmon

Salmon is the healthiest fish that you can eat since they are the best source of omega-3 fatty acids, which are vital for fighting inflammation. One serving of salmon can provide you about 55% of your daily recommended value of omega-3, meaning that you will be able to take advantage of its anti-inflammatory properties.

Avocados

Avocados are very high in fiber and have anti-inflammatory fat content. They also contain high amounts of magnesium, potassium, carotenoids, and tocopherols. Avocados are all-around great for your health and should have a part in your diet, especially if you are looking for foods with anti-inflammatory properties.

Blueberries

Blueberries are well-known superfood boasting antioxidants, which are great for reducing inflammation. They also double as immune boosters.

Extra virgin olive oil

Olive oil contains oleocanthal, which is an antioxidant. Studies show that this antioxidant will reduce the risks of heart disease. In order to reap the full benefits, you should consume about 50ml of extra virgin olive oil a day. You can easily take in the amount you need by simply drizzling it onto your salad or using it for cooking.

Kale

The deep green color of this vegetable is a sign of its antioxidant properties. Kale is full of antioxidants, with about 45 different inflammation-fighting flavonoids. In order to maximize these capabilities, you want to avoid boiling or cooking kale for too long, as this might break down the nutrients and enzymes that you want to get from your meal.

Green Tea

Green tea is high in the antioxidant compound, catechins. It is also high in epigallocatechin-3-gallate, which is important for protecting your cells from damage that can lead up to disease. The key is to make sure that the tea you purchase is of high quality. It’s best to opt for matcha if possible. You should also make sure you are using the right brewing techniques in order to reap all of the benefits.

Beets

This deep red fruit is this color due to its high content of anti-inflammatory antioxidant, betalain. If you are looking for an antioxidant powerhouse, beets are your answer.

Broccoli

Inflammation and magnesium deficiencies have been shown to have a connection. Broccoli has 51 mg of magnesium per cup, which makes it a crucial anti-inflammatory ingredient for any diet.

Bone Broth

The broth has the most anti-inflammatory properties, containing chondroitin and glucosamine, two compounds shown to reduce inflammation linked explicitly to joint pain.

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

What to Know About Personalized Meal Plans.

There is no one size fits all scheme when it comes to weight loss plans. While the government issues nutrition standards for a healthy diet, these standards only refer to average values. Your personal needs may go above or beyond these standards since not everyone has the same body. This is why off-the-shelf weight loss plans may not yield the results you want.

Understand what causes weight gain

To have a more realistic and practical view of weight gain, you need to understand how everyone’s bodies are different. You may respond to stress by overeating, while others smoke. Both habits can contribute to weight gain. Lack of time can also lead you to make bad choices in terms of food, such as eating fast food with high calories. What you need is to sit down and plan your meals so that you have something to stick to whatever happens.

Customize your meal plan

To start a customized meal plan, first, you need to know which food items you should avoid. These include things that are too sweet or too salty, as well as those that trigger any allergies you may have. Next, list down the maximum amount of carbs, salt, and fat you are allowed to have in a day. That means you have to plan the desserts and viands you will have for the coming week.

For example, you may have set your daily maximum carb limit to 200 grams a day to help you shed weight. Others may need to have higher limits, primarily if they metabolize carbohydrates quickly. That’s because cutting too many carbs out of your diet can harm your health, as your body still needs them as fuel. Include more green leafy vegetables, nuts, fish, and whole grains in your weekly menu.

A nutritionist can help you in your meal plan

Your maximum personal carb, salt, and fat intake is something you can’t accurately calculate by yourself. You will need the guidance of a clinical nutritionist. They will ask you to undergo a few medical exams, such as a blood sugar test so that they will know what affects your body’s metabolism. For instance, you might discover in those tests that you have a genetic predisposition towards slow metabolism. While there’s nothing you can do about your DNA, your nutritionist can still devise a meal plan appropriate to your genes.

Abrupt changes in your daily diet can adversely impact your mood and physical state during the first few days. Your nutritionist may recommend a more gradual transition so that your body can adjust to the changes more smoothly. Including a transition phase in your meal plan can also decrease the chances of relapse, or your failure to stick to your daily carbohydrates, salt, and fat intake limits.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch and talk to one of our nutritionists today!

The Benefits of Home Meal Delivery Service.

If you were in the process of wondering whether or not you should subscribe to a meal delivery service, we’re here to say that these prepared meals might be worth your time. In this day and age, many of us are incredibly busy with our daily responsibilities.

Our meals tend to take a backseat. We want to heat something and force it down our throats without having to spend an hour in the kitchen.

Fortunately, Nutropia offers different types of meals that you can choose from every day. If you have any dietary restrictions or meal preferences, you can choose what you need/like, and it will always be within your caloric needs.

There are so many reasons to jump on a meal plan – it’s practically impossible to not find value in starting your healthy eating journey today!

Here are a few reasons we think you will love our healthy meal plan service.

It saves you time
Since you don’t have to put effort into making meals, which involves cooking and maybe even learning new skills and going to the store, you will be saving quite a bit of time. Minimal effort goes into subscribing to our meal delivery service, talk to our team, and then start picking your meals.

Think about all the time it takes to go grocery shopping, cook, and package your food. It’s quite a bit of time. Not to mention having to clean the entire kitchen and everything you used in the process.

With Nutopia, all you have to do is heat your food, and you’ll have a meal ready to go.

It’s light on your wallet
Some people will think of meal delivery services as a luxury when, in reality, they can be quite affordable. You may end up paying a better price than if you were to buy and cook your food throughout the week.

Who doesn’t like saving money? If you choose the right plan, you will be kinder to your wallet. It’s time to change your mindset of meal delivery services as a luxury – it’s an investment to your health!

It meets your needs
If you have any dietary restrictions or preferences, lour service is equipped to put together meals that work for you all the time. We want to make sure that you are getting proper nutrition and all the vitamins and nutrients you need. If you have kids and want to get a meal plan for them, we can help keep them full and healthy too.

It’s incredibly convenient
After ordering your food from Nutropia, you will quickly start to see just how much more convenient it is not to have to cook everything, to pay less, and to be able to get your food delivered to you. You will also see that heating and eating your meals is so much sweeter when you have a service backing you up.

It’s a lot easier for you to be able to skip preparation and planning by getting your meals delivered to your doorstep right when you need it. Put the food in your fridge, take it out as you need it, warm it up, and you’re all set to go!

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

4 Reasons Why You Should Use a Healthy Meal Delivery Service.

We have finally arrived at an era when food can be delivered to your doorstep daily. Whether you are not a good cook or are too busy to prepare a meal, Nutropia’s healthy meal delivery service is always ready to come in and save you time and money.

Because we are living in an on-demand economy, practically everything you want is available at our fingertips. Want more clothes? Just buy them online. Want more food? Just tap on your meal delivery app!

When we talk about the convenience of food delivery, you might think of junk food and not-so-healthy choices – pizza or burgers, for instance.

But that is not the case when it comes to Nutropia’s healthy meal delivery service.

Here are the reasons why you should use our meal delivery service:

You will get to explore hundreds of meals that fit your diet

Cooking food according to a particular diet plan might be an issue when you are always on the go. No matter what kind of diet plan you are following, chances are that you don’t want to eat the same thing 3 or 4 times a week, using our meal plan you won’t have to. We have 100’s of options ranging from gluten-free food to meals that follow the ketogenic diet, and you can explore a variety of options within just a few clicks.

You will have more time back in your day.

When you prepare your meals by yourself, you have to spend quite some time preparing the ingredients, cooking the meal, and cleaning the dirty pots and pans. After a long day at work, the chances are that you don’t want to spend an hour in the kitchen.

There are so many better things that you could do with your time – play with the kids, help them with their homework, and relax as you binge-watch Netflix. Having our delivery service set will give you plenty of free time to finish your chores, enjoy your me-time, and do other activities.

You will get to eat healthier without feeling like you are on a diet.

All our meals are calorie specific and clearly labeled with all the nutritional information you need to follow your plan. You will get to maintain your preferred diet by filtering through meals and choosing whatever you think sounds good! It is time to put down that unhealthy snack in your hand and start eating things that satisfy your sweet or savory tooth and stay on track with your progress!

You can have your meal wherever you want

Are you starving but stuck at the office? No worries! Nutropia delivery services have always got your back (or stomach) and deliver to your home or office by 6 am. Everyone needs food to fuel them up for the day and some days it might be easier to get a good breakfast in than others. Instead of picking up fast food order the night before and have it delivered to the office for