What Does it Mean to Eat Nutrient Dense Foods?

Nutrient dense. Before I became a dietitian I always found this to be a confusing term. What are nutrient dense foods? Why are these important in a healthy diet?

Simply put, what determines the nutrient density of food is the amount of nutrients you get for the amount of calories. A nutrient dense food has lots of nutrients for the little calories. You want to look for foods that are rich in vitamins, mineral, complex carbohydrates, lean protein and healthy fats. Choosing nutrient dense foods can help you pack in the most nutrition while staying with your calorie limits.

Let’s get a bit more specific on what constitutes a nutrient dense food.

Vegetables & Fruits

These the power houses of nutrient dense foods. Vegetables and fruits are packed with vitamins, minerals, fiber, phytochemicals, and antioxidants and tend to be very low in calories.

Proteins

Lean meat cuts, seafood and poultry are excellent sources of protein, B vitamins, iron, and zinc. Protein is an important nutrient for muscles and skin and also can help you feel satisfied and full. Keeping your meats lean helps to keep the calories low.

Whole Grains

Whole grains like fruits and vegetables provide a variety vitamins, minerals, antioxidants and are an excellent source of fiber. Choose products in which “whole” is one of the first words in ingredient list to get the most nutrition from your grains.

Nuts & Beans

These are great protein alternatives that are brimming with nutrition. Nuts are a great source for healthy fats and beans are a wealth of fiber.

Dairy

Low-fat dairy products provide calcium and Vitamin D for strong and healthy bones. They also a great source of potassium and protein as well.

Get started today and try this delicious fresh fruit oatmeal recipe that uses stevia to keep calories low in this nutrient dense breakfast.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

How Do You Use Stevia?

So you’ve decided it’s time to make some changes in your diet, and the excess calories have got to go. You want to stick to a more natural diet, so you’re ready to give stevia a try. You add it to your tea…and now what? If you are anything like me, aside from using stevia in my coffee and tea, I had no idea how else to use it. Turns out there are endless ways you can include stevia in your diet! The first step is to figure out the stevia equivalent to the amount of sugar you are looking to replace. The manufacturer of the brand of stevia you use should have made conversion charts available on their website. If you are not comfortable replacing all the sugar in your recipe, using a combination of reduced sugar and stevia can still help reduce calories. So now you know how much stevia to use; but where can you use it? The simple answer is anywhere! I’ve found some tasty recipes that are great examples of how you can use stevia in anything from drinks to entrees.

Dips

Dips are a very popular side dish for parties and a kid-friendly favorite, but they can be loaded with calories. Try instead making a lighter dip like this Maple Cream Dip.

Baked Goods

Baked goodies do not have to be off-limits when you are trying to reduce calorie and sugars. Stevia is a zero-calorie sweetener that you can cook with as well. Check out these delicious recipes that can allow you to enjoy a treat while staying on track: Peanut Butter Cookies and Red Velvet Cupcakes.

Breakfast Dishes

You may only think about desserts and candies when it comes to counting the sugar in your diet, but sugar can be found everywhere—even at the breakfast table. Here are some healthy breakfast items that have replaced sugar with stevia: Whole Wheat Oat and Apple Cranberry Muffin or Fresh Fruit Oatmeal.

Side Dishes

Dress up any meal with easy and light side dishes. Cucumber Salad and Baked Beans are a great place to start.

Condiments, Dressings and Sauces

Sauces, dressings and condiments can be a sneaky source of calories that we tend to overlook. Making them at home allows you to experiment and create tasty new dishes while controlling the ingredients. Green Apple Salad and Honey Aioli could inspire your palate.

Drinks and Cocktails/Mocktails

Drinks can rack up calories pretty quickly. These refreshing lower-cal options, Strawberry Lemonade and Mocha Soymilk Frappe, are just a couple of ways to kick back and relax after a hard day.

Now that you have an idea on different ways you can use stevia let your imagination run wild! Replacing sugar in the recipes can help you enjoy a variety of foods without the guilt!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Living Naturally with Stevia

What exactly is stevia? Stevia is a South American plant, Stevia rebaudina, native to Paraguay that has been used as a natural sweetener for centuries. In Asia and South America, it has long been a common ingredient in products such as ice cream, breads, beverages and other tabletop products. China and Brazil are the countries where Stevia is primarily grown and harvested.

When shopping, you may see many products labeled “Stevia;” however, the word “stevia” actually refers to the stevia plant. The whole stevia plant is actually not sweet. Rather, it contains sweet components called steviol glycosides, which are extracted to create the Stevia-labeled products that you purchase. Steviol glycosides are approved for use in Australia, Brazil, China, Japan, Korea, New Zealand and Paraguay and is GRAS (Generally Recognized As Safe) in the US.

The benefit of stevia is that it is a naturally occurring sweetener that is between 250 and 300 times sweeter than sucrose. Since stevia is much sweeter than sugar, it requires a lot less of it to reach the same level of sweetness than sugar. Stevia also contains zero calories, making it a great option to sweeten foods and beverages with fewer calories. Furthermore, research has shown that stevia does not add calories or carbohydrates to the diet, nor does it affect blood glucose or insulin response. This makes it a great natural sugar alternative for diabetics or for those just looking to reduce extra sugar in their diet.

Managing Diabetes With Help From Stevia

Diet and exercise are important lines of defense when it comes to maintaining good health with diabetes. Making the needed changes to your diet can feel overwhelming when you first receive your diagnosis of diabetes or pre-diabetes, and many people mistakenly believe they have to give up their favorite foods to maintain good blood sugar control. That is not necessarily the case—many can still eat the foods you love by following a balanced, carbohydrate-controlled diet.

“I have to avoid sugar to control my diabetes” is a common misunderstanding for many who live with the condition when they begin making necessary changes in their diets. But controlling the total amount of carbohydrates is the truth of the matter. Sugar is just one source of carbohydrates, which are also in starchy foods, dairy, and even fruits. It is actually very important for people with diabetes to consume carbohydrates with every meal, but they need to be cognizant of the amount and control their portions. The doctor or registered dietitian working with a diabetes patient can help create a meal plan to map out the appropriate carbohydrate levels for that specific patient.

“How can I eat the foods I love if I can’t have sweets?” is another common question. Luckily there are alternatives to sugar that offer the desired sweetness of certain foods without the excess sugar and calories—one of these being stevia. Stevia is a zero-calorie sweetener that is up to 300 times sweeter than sugar, which means you have to use very little of the sweetener to create the same level of sweetness.

Also, since stevia does not contain carbohydrates, it does not affect blood sugar or insulin levels, making it a great option for people with diabetes. There are many products available that contain stevia, including soft drinks, teas, yogurts, baked goods, cereals, and many more. You can also buy stevia individually in bags, packets and other forms in your local grocery store.

Want some ideas on how you can use stevia in your diet? Here are some recipes to appease your sweet tooth while taking charge of your health!

What is a Calorie?

So, what exactly is a calorie? A calorie is the amount of heat required to heat 1 liter of water by 1 degree; basically a measurement of energy. In reference to food, calories are the amount of energy that food will provide. For example an orange is 45 calories and therefore will provide you with 45 units of energy. We all need calories to fuel us for daily living, but calorie needs can vary based on the individual.

How do you determine your calorie needs? Calorie needs are affected by many factors such as height, weight, metabolism and activity level. There are many equations that can help you estimate your own individual calorie needs and the Mifflin St. Joer equation is commonly used by doctors and dietitians.

What does calories have to do with weight? The body is very effective at managing emergency situations that put your health at risk. If you consume too many calories the body will convert those extra calories into fat so that is can be stored away for future use. If you maintain a normal weight you probably fluctuate from overeating to under eating all the time; the body is continually using and restocking fat stores. However, the body has no limit on the amount of fat it will store away. Therefore, consistently exceeding your calorie needs are going to cause your weight to climb.

How to lose the weight? The trick is to start cutting calories slightly below what you need so that body will utilize your fat stores. It is recommended to determine your calorie needs and then reduce by 250-1000 calories to start losing weight. A safe rate of weight loss is about ½-2 lbs per week. It can be tempting to go very low in calories to lose weight quickly, but this very hard for people to maintain long enough to lose the weight. You also want to be eating enough calories so that your body can function at its full capacity as well. It recommended to not go below 1200 calories when trying to lose weight.

What are some ways to cut calories to lose or maintain weight? Try eating nutrient dense foods like fruits and vegetables. The foods pack a lot of nutrition for little calories to help you stay full while cutting calories. Reduce high fat foods which can cause your calories to add up quickly. You can also use sugar substitutes like Stevia, to cut out calories and extra sugar.

Get started reducing calories today and check out the low-cal/low-sugar recipes using Stevia, like this one for peanut butter cookies!

Spring Clean Your Diet in 3 Easy Steps

The clock has sprung forward as the planet begins to wobble in the opposite direction and we will finally start to slowly gain those beloved extra hours of sunlight. With this welcomed change the air starts to warm up bringing about the desire to start fresh and new. We start shaking off the last of the cabin fever and begin the Spring Clean. Usually not only can our homes use a nice spring clean, but our diets as well. After months of chili’s, stews and comfort foods it’s time to bring back lighter and refreshing fare. Here are some simple tips that will help you spring clean your diet.

Get Back to the Basics

Fruits and vegetables are the backbone of a healthy diet. Ideally half of your food consumption for the day should be produce. Luckily, the fruits and veggies available in season practically triples with the spring. This gives you plenty of options to deliciously boost your intake. Here is an extensive list of what is coming into season this spring. Do not be afraid to go outside of your comfort zone and try something new. Try this delightful Roasted Garlic Asparagus recipe, but maybe liven it up by using purple asparagus instead. This Sugar-Free Apricot Granita is a nice refreshing way to get a fruit serving and the Stevia aids in cutting down on added sugars and calories.

Lighten Up

The winter always brings about an array of chilis, stews, soups that bring us comfort as the cold sets in, but become heavy as spring makes its appearance. Lighten up by trading out thick gravies and broths for flavorful vinaigrettes and fresh sauces. Not only can this make your meals taste bright and refreshing, but it can help you cutting out some winter calories. Spinach Pesto and Pasta is a great recipe that incorporates that spring spinach in a light pasta dish. You could also whip up this lo-cal Blackberry Balsamic Salad Dressing using stevia for a flavorful spring veggie salad.

De-Clutter

In the colder months everything dish seems to require some type of bread for soaking, sopping, and dipping. While there is nothing wrong with a hearty, whole grain bread we can tend to get heavy handed with it in the winter. Cut calories and cut clutter by swapping out some of that bread for lighter alternatives. These recipes, Asian Chicken Skinny Lettuce and Tomato Avocado Burgers, are great examples on how you can substitute veggies for the starch.

Welcome back spring!

Keep Cool in the Kitchen with 7 Easy Tips

I love to cook…or to be more truthful, I love home cooked meals. As a dietitian, I feel that preparing a majority of my meals at home is a top “must do” to maintain a healthy lifestyle. However, between the dog days of summer and my impeccable knack of picking out living establishments in which the kitchen seems to absorb heat, home cooked meals can become a daunting task.

So over the years I have experimented with different tricks of the trade to allow for my home “cooked” meals without sweating it out in the kitchen during the hotter months. Here are some fun tips to keep healthy this summer while staying cool.

Put It on a Grill

Ok, you’re still probably sweating outside, but you get to enjoy nature and avoid heating up the house with your oven. If you’re not a grillmaster, don’t let that stop you. Try this recipe for Spicy Grilled Peach and Chicken Kabobs.

Fill Up on Appetizers

This may sound strange at first because nutritionist usually say to avoid apps. But, I have on numerous occasions picked up a veggie tray, added some diced fruit, cubed cheese, and pecans or almonds and called it dinner. You can also experiment with some lighter dips like bean dip, hummus, or Baba Ganoush for a little pizzazz. I enjoy dinners like this because it’s easy to prepare and something out of the ordinary, but still provides a great amount of nutrition and variety.

Sass-up the Sammy

Sandwiches make a great no-cook dinner and with some creativity you don’t have to have the same-old boring lunch sandwich. Like this recipe for Asparagus Salmon Spring Rolls.

Dress Up Your Salad

Salads are fantastically refreshing and light on those hot summer nights. Don’t be afraid to think outside the box. Some of my favorites salads do not even include the traditional lettuce, like this Chickpea, Cucumber, Tomato, and Feta Salad. I add red onions to mine and have a whole-wheat pita on the side. Or you can try this Arugula, Italian Tuna, and White Bean Salad for something even heartier.

Make Your Side Dish the Star

You can make some delicious no cook sides instead of a time-intensive main course. This Strawberry, Cucumber, Basil Salad would pair perfectly with a a rotisserie chicken from the grocery (let them heat up the ovens while you stay cool at home). I replace the sugar with Stevia to reduce calories and I just like the taste.

Eat Out…At the Grocery Store!

Grocery stores have expanded their deli sections to provide more and more healthy, ready-to-eat options that you can take home on those hot or busy nights instead of fast food or restaurant foods.

Look for foods that are grilled, broiled or baked to keep calories in check and pair with an assortment of veggies. Don’t forget dessert- no-sugar-added vanilla ice cream and fruit is always a sweet surprise.

Choose Soup

Yep, I said soup. But I’m thinking chilled soups for summer. I used to turned my nose up at cold soup until I tried a cold peach soup and I was hooked. There are so many delicious options and combinations: Gazpacho, avocado and cucumber; it is endless. Instead of sugar, try a dash of Stevia in this delicious Watermelon Soup for a fresh summer meal without the extra calories.

Bonus recipe: Iced Sun Tea

Sun Tea was a staple in my childhood home and nothing is more thirst quenching on hot summer days than iced sun tea. I sweeten mine with a touch of Stevia to keep it calorie free and natural.

Six Tips for a Safe and Healthy Summer Picnic

July is a fantastic time of year for combing two of my favorite activities – enjoying the outdoors and… EATING!

It should come as no surprise that in the United States, July is National Hot Dog Month, National Blueberry Month, National Grilling Month and, of course, National Ice Cream Month. When you combine 4th of July celebrations plus the warm weather, you’ve got a month full of eating outdoors. But, warm summer temperatures can make eating out in nature a bit more risky. Here are some simple tips that you can use to enjoy your picnic without worry.

Keep it Clean

Bring soap, antibacterial lotion, or wipes to help prevent contamination to clean hands and utensils. Do not reuse plates or utensils that have come in contact with raw meats. Keep seafood, red meat, pork and chicken all separate so there’s no cross-contamination.

Food Prep

Defrost meats at home in the refrigerator before you pack them up for grilling and rinse fruits and vegetables before packing them up, so they’re already clean when you’re ready to eat.

Pack it Up and Pack it In

Separate raw and cooked foods in separate coolers- this is important! Be sure to pack raw meats in tightly sealed bags or containers.

Cooler 101

Be sure to get a well-insulated cooler that will keep food at 40 degrees and below. A well-stocked cooler will keep the temperature better so try to bring the right size for the amount of food you will be bringing. Hot food needs to be kept at 140 degrees Fahrenheit and above and cold foods need to be kept at 40 degrees and below.

Consider bringing multiple coolers, that way you can keep drinks in a separate cooler so that food/ice is not warmed up with frequent opening of the cooler. Replenish ice and drain off water used for food storage. Finally, make sure your cooler is sitting in a shaded area.

Pitch it

Throw out any perishable foods that have sat out for more than 2 hours or 1 hour when it is 90 degrees and above.

Take a Temp

Use a food thermometer to check if food is cooked to the appropriate temperature. Check out FoodSafety.org for a list of safe temperatures to remember.

Delicious Dishes Perfect For Sharing

Here are great picnic staples that have been altered to make them safe and healthy options – and delicious to boot!

OilVinegar Slaw. This recipe ditches the mayonnaise and uses Stevia to cut fat and calories. The vinegar base makes it very refreshing on a hot day and won’t turn as easily in the heat sans mayo. You could jazz this recipe up by adding dried cranberries for a new twist.
Red Sangria. This low-sugar spin on a refreshing cocktail use Stevia and diet soda to add sweetness without the add calories. Feel free to go heavy on the fruit is this delightful summer drink.
Cucumber Dill Salad. Cucumber salad is a family staple when it is too hot to stay in the kitchen for long. This recipe uses Stevia to cut sugar and calories.

Find Inspiration to Eat Healthier This Summer

June is upon us and for those of you contemplating a healthier diet or even just looking to get re-inspired, there couldn’t be a better time to get started. Why is this such a great time to get started you ask?

The summer months are when the Farmers Markets come to life! You will get the greatest variety of delicious in-season foods to get your taste buds excited about healthy eating. I love Farmers Markets! The aroma of fresh roasted coffee, the smell of freshly made whole grain bread, and especially the feeling that any meal I make with those ingredients will be professional caliber. I find the Farmers Market really inspires me to want to fill my diet with healthy and whole foods and even gets me excited about being in the kitchen!

How can you use your local farmers markets to get inspired to eat healthy?

Push yourself to try a food you have never tried before.

The farmers market is how I began my love affair with pomegranates, persimmons, and spaghetti squash. If you are lucky enough to have an international market around you…even better! You can finda cache of delicious and exotic fruits and vegetables, like Spanish Lime– a soft, juicy fruit from South America that’s like a cross between a lychee and a lime.

Revisit foods you may not have liked in the past.

You may be surprised to find you can get a completely different flavor from local foods. I love tomatoes, but I have never run into a tomato that I could pop in my mouth like candy until I had them from our local market. I tried a new recipe once I decided to give Brussels sprouts another go after a checkered history. They are now one of my go-to veggies when they’re in season. This recipe uses lemon Stevia to give the Brussels sprouts a touch of sweetness.

Look for deals.

You can save a lot of money on foods that grow in abundance in your area. Locally sourced fruits, veggies, and other goods support your local community! Smart tip: hit up the farmers market in their last hour. Many farmers will negotiate on the price of leftover product, if they haven’t sold out already.

Have a few recipes in mind before you go.

This can help you to feel less overwhelmed. I recently made this recipe for no-sugar added blueberry crisp using fresh (and cheap!) berries from the market. I love using the Stevia to create a sweet treat without the added sugar so I can enjoy guilt-free.

Think outside the box.

There are even more options beyond your typical meat, veggie, fruit, etc. I will use fresh herbs from the market to create my own teas and spice mixes.

Have fun and do not be afraid to experiment.

This Southwest Gazpacho Soup is going to be my next adventure using Farmers Market finds.

Too busy to go the actual farmers market? Check out local food delivery businesses in which you can get farm fresh foods delivered to your door for a convenient farmers market experience. So, when you get a chance checkout your local farmers market and start a love affair with healthy and fresh foods!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.