Mary writes:

I notice you use splenda in your recipes. Can you suggest any substitutes and how to use them to equal the splenda in your recipes?  I just found your site and your info and recipes are just great. Thanks, Mary

Mary, you are not alone. While Splenda is my sweetener of choice, how to sweeten one’s food is a pretty polarizing topic!  There are many people who want to avoid artificial sweeteners of all kinds, out of medical reasons, uncertainty, or because they dislike the taste. Others only have an issue with one sweetener or another. My stance has always been: Your diet should make you feel good, physically and mentally. I’m happy to help everyone find what works best for them!

To modify my recipes to omit Splenda, you have several options. You can substitute regular table sugar in equal volumes for the easiest route. If you choose this technique, however, I recommend moderating your sweet intake to your needs – if you need to lose weight or control your blood glucose, this will mean choosing sweet foods only infrequently, because sugar contains many calories and no nutrients other than carbohydrate. However, if you have no intention to lose weight and your blood sugar remains in the healthy range, consuming real sugar, sparingly, will do no harm if the rest of your diet is wholesome and meets your needs. For an approximate range, aim for no more than 25-50 grams a day of added sugar from all sources.

Most people would benefit from reducing the sugar in their diets, however. Even while avoiding artificial sweeteners, you can do this by reducing the amount of sugar called for in a recipe, and by reducing the serving size. Lets say you want to make Pear Gingerbread Cake. Instead of using the whole 1/2 cup of sugar (which would be equivalent to the Splenda), you could make the cake with slightly less sugar, maybe 1/3 cup. Alternately, you could make it with the normal 1/2 cup of sugar but cut the cake into 10 slices, instead of 8. Also, this recipe is a great example of a dish that’s already got natural sweetness from the ripe pears and molasses, so you may find it tastes perfectly fine with a step-down in sweetness. Other recipes featuring fruit are generall good picks for sugar reductions.

If you only want to avoid Splenda in particular, you may find that other sugar substitutes do the trick, and keep calories and carbs lower than using sugar. Equal or aspartame is best in foods that aren’t baked, becuase it loses some sweetening power upon heating. It works perfectly for coffee, tea, hot cocoa, and refrigerated, no-bake desserts. I haven’t tried stevia-based sweeteners, like Truvia and PureVia so I can’t vouch for how well they perform or taste, but maybe someone else will comment on their experience and share some info.

You’ll see there are several types of sugars out there, and while the flavors may vary, there aren’t any health advantages to choosing brown sugar, raw sugar, honey, cane sugar, or maple sugar. Don’t be fooled by claims that cookies made with “unrefined sugar” are in any way superior to ones without that claim. Sugar is sugar.

So in summary:

• You can avoid Splenda by substituting another sweetener (like Equal in unbaked applications), or by using real sugar in any of its many forms. But for optimal health, your best bet is to try and reduce the amount of sugar by scaling back the amount you use, or sticking to a smaller portion size.
• Fruit based desserts often need much less, or no sugar, because the fruit provides plenty of sweetness.

Edit: I just found this chart from Cookingwithstevia.com, it’s a bit convoluted, but has some info on how to use stevia sweeteners to equal sugar in a recipe. You could use this system to replace the Splenda in my recipes as well.

Two questions recently came in asking about protein powder. First, Wayne asks:

Love your site & recipes! Do you have a particular brand of protein powder you like to use when baking things like the oatmeal power cookies? Wayne Culbreth

The short answer is Optimum Whey 100% Gold Standard or GNC 100% Whey Protein. But really, there are many others that fit the bill. What I look for in a protein powder is simple. I don’t want bells and whistles, which include creatine, vasodilators, stimulants, herbal extracts, or any proprietary mumbo-jumbo-pseudoscience-bodybuilding hype.  I look for one low in carbs, sugars, and fat, because I just want the protein! Other than that, the reason I like these two is taste. I received the GNC product as a prize in a strongman competition, and became hooked on the chocolate caramel flavor (it rocks in the breakfast cookies!), the Optimum Nutrition brand I have been buying in Double Dark Chocolate and Vanilla Ice Cream for years. And if it ain’t broke….

p.s- For purchasing protein, I go to AllStarhealth.com for the flat rate shipping. They’ve always been speedy, my order is always accurate, and they are well-priced, so I stick with them. (No paid endorsement here. I have no connection to them.)

Question #2 comes from Sonya:

Hi, I am trying to get an answer about whether protein powders are okay to take during pregnancy? I have been told that Syntrax Matrix is okay? I would love to hear your opinion please. – Sonya

Great question Sonya. Many women wonder about this and other supplements during pregancy. Extra protein from protei powder is quite safe during pregnancy (in fact, your body can’t tell the difference between protein from, say, chicken, and from a protein powder smoothie.) But you should be careful about additives in the protein powder.

To start off, any powder which has vasodilators, fat-burners, caffeine, any herbal extract, or claims to increase “pump” is out, in my book. I wouldn’t want to take any unessary drugs or druglike substances during pregnancy. Some people also feel that it’s prudent to avoid artificial sweeteners, colors, and preservatives, though no definite evidence has been found that these are harmful. I’d look for a natural protein powder with a short ingredient list of things anyone would recognize. I would also skip ones sweetened with stevia, although it is “natural”, the safety record is just not that extensive, as it is so new to the market.

I’d first recommend a natural whey or casein protein. These tend to taste good and are high quality protein. Some debate exists over usage of soy supplements during pregnancy, due to the phytoestrogens that occur in soybeans. Currently, no research has concluded that pregnant women should avoid soy, but I hope more thorough studies are done soon. Personally, I don’t think soy foods pose a real danger, but it never hurt to be overly cautious.

One thing is for sure, don’t rely on protein powders or other meal replacements for a large portion of your diet, you still need to eat healthy, nourishing foods to get enough calcium, iron, folate, and calories. Make sure to keep regular appointments with your doctor to ensure your weight gain is on track, and keep active for a healthy, enjoyable pregnancy.

Best,

Georgie Fear RD

Today I’ll get to the third installment in the calamari trifecta.  Then, I promise, I’m off the squid kick. 

We’ve simmered calamari in lycopene-rich tomato sauce, baked it in crisp panko, and today: broiled it to perfection with the fresh flavors of lemon and parsley. If you prefer your calamari tender, stick to 10 minutes cook time, if you like it a bit charred (me! me!) leave it a few minutes longer. But don’t let it become rubber, I’d keep it to 12 minutes or less in such high heat.

This recipe is quick enough for a weeknight, fancy enough for a special occasion, and delicious enough to never leave any leftovers. Enjoy it as is, or toss with shirataki noodles (see bottom photo).

• Cooking oil spray
• 1 pound cleaned raw calamari (tubes and tentacles)
• ½ tablespoon extra virgin olive oil
• ½ tablespoon lemon juice
• ¼ cup minced onion
• ¼ cup chopped roasted red peppers (2 ounces)
• 2 tablespoons minced flat-leaf parsley
• 2 tablespoons minced garlic
• ½ teaspoon salt

1. Preheat broiler; line broiler pan with foil. Mist foil with nonstick spray.
2. Cut calamari tubes into 1/3″ rings, and cut tentacles into bite-sized clusters if large. Place calamari in large mixing bowl.
3. Add oil, lemon juice, onion, peppers, parsley, garlic and salt to bowl; stir to coat.
4. Spread calamari mixture on broiler pan so pieces are not overlapping. Broil for 10-12 minutes. (10 minutes for tender calamari, 12 minutes for browned calamari)
5. Remove from oven; transfer to serving dish; serve with lemon wedges.

Makes 4 servings

Per serving: 134 calories, 3 g total fat, 1 g saturated fat, 261 mg cholesterol, 7 g total carbohydrate, 1 g dietary fiber, 18 g protein, 371 mg sodium.

Note: I’ve entered this Broiled Calamari recipe in the Foodbuzz Top 9 competition. If you like the recipe, I’d greatly appreciate your vote. If you have one moment, stop by and and click “buzz it” in the upper right hand corner. Thank you very much for supporting me! – Georgie

It’s not an April fools joke WAY in advance – I actually made some healthy “fried” calamari recently.  If you like the greasy, artery-clogging variety, but want to be a littler kinder to your heart (and waistband!) I hope you’ll give this leaned-out version a try! It’s got all the good stuff, tender, chewy rings, crisp golden coating, and marinara… with so much less of the bad stuff.

Calamari is fun. Fun to cook, fun to eat, and pretty good for you, until someone deep-fries it. Before it’s battered and dunked in hot oil, 6 ounces of calamari contains just 156 calories, 2 gram fat, and 26 grams of protein. And like most seafood, it’s a source of omega 3 fatty acids (422 mg per 3 ounces uncooked). But once it’s breaded and fried, look out! A restaurant order of fried calamari will set you back 600-900 calories and up to 81 grams of fat! (That’s Romano’s Macaroni Grill Calamari Fritti at the upper end FYI). Not to mention that however yummy they are, fried foods leave you feeling greasy, bloated and guilty.

My version calls for panko, also known as japanese breadcrumbs, which are really crispy and light. (You can pick them up next to normal breadcrumbs at any grocery store, no need to head anywhere special.) Other than that, all you need are 1 egg and the squid (you can even buy cleaned rings and skip cutting them up yourself).  Baking the rings keeps them crispy and tender, and the panko comes out wonderfully crisp on the outside. Dish up some marinara sauce for dipping, and it’s happy hour at your place!

Coming soon… one more healthy calamari recipe to tempt you, just to round out three in one month. (If you missed Calamari Marinara, check out the link at the bottom of this post).

Faux Fried Calamari

• 1 cup plain panko (Japanese style breadcrumbs)
• ½ teaspoon salt
• Cooking oil spray
• 1 egg, lightly beaten
• 1 pound cleaned raw calamari, tubes and tentacles

1. Preheat oven to 425°F. Line a baking sheet with foil; mist with cooking spray.
2. Place panko and salt in large mixing bowl; stir to combine.
3. Cut calamari tubes into 1/3″ rings, and cut tentacles into bite-sized clusters if large. Place in large mixing bowl; add egg; stir to coat.
4. Use a fork to transfer 3-4 pieces of calamari at a time from egg mixture into panko. Shake bowl and turn pieces to coat all surfaces with panko. Place coated pieces on baking sheet, not touching. Repeat until all calamari is coated.
5. Bake 10 minutes; turn pieces with tongs; return to oven for 5 minutes. Serve immediately.

Makes 4 servings

Per serving: 273 calories, 8 g total fat, 2 g saturated fat, 520 mg cholesterol, 21 g total carbohydrate, 1 g dietary fiber, 27 g protein, 748 mg sodium.

Note: I’ve entered Faux Fried Calamari in the Foodbuzz Top 9 competition. If you like the recipe, I’d greatly appreciate your vote. If you have one moment, please stop by and and click “buzz it” in the upper right hand corner. Thank you very much for supporting me! – Georgie

We all know that obesity is rising in incidence across all population groups, and it’s quite scary to see how rampant overweight is in youngsters. Children who are overweight are highly likely to remain so as adults, so what parent wouldn’t want to give their kid the best chances possible to remain in the healthy weight range? Recent evidence indicates that three family habits are profoundly influential, so before you put your toddler on a diet, read on.

A study which will be reported in the March 2010 issue of the journal Pediatrics found that three critical habits provide an impressive boost of protection toward keeping kids healthy. After studying more than 8500 preschool children and their families, the researchers identified three factors that each produced a 17% reduction in obesity risk:

• Eating the evening meal as a family five or more nights a week
• Getting more than 10.5 hours of sleep per night (the recommended amount for 4 year olds)
• Watching less than two hours of TV, video or DVDs a day

Only 14.5% of the children studied fit all three of these criteria, but among those who did, the obesity rate was 14.3%. Among children who weren’t exposed to any of these behaviors, the obesity rate was 24.5%.

If it seems impossible to put all three of these behaviors into place, start with one. And take small steps; if your family can’t meet at the table five nights a week, shoot for three. Removing televisions from children’s rooms also is a step to help reduce “screen time” and encourage other activities.

Do you do anything specific in your own household to encourage your kids to grow up at a healthy weight? If you aren’t a parent yet, what do you plan to do when you do have kids?

Kale is the most beautiful deep green vegetable, packed with nutrients and phytochemicals, that most people never eat. And really c’mon, it’s just big leaves, how exciting and appetizing is that?  But aha! Bake it with some olive oil and it magically becomes a brittle crisp chip, perfect for snacking or crunching with soup.

So you may not like kale, per se, but if you like chips…..give this a shot! Most people enjoy crispy, salty snacks, even if they are green. Vegetable lovers and skeptics alike enjoy these amazing, nutritious, curiously potato-ship-like snacks. Once you try one, you’ll find your hand darting back for another and another.

I’ve made these with every imaginable combination of spices, and sometimes add vinegar for extra tang…but I always come back to the classic and most simple: olive oil and a bit of garlic and salt. Here it is, for your snacking pleasure! Feel free to add in other spices as you like. Just make sure you have a lot of kale on hand, because you will fall in love with these. I warned you.

(Parents, get the camera ready and watch your kids chomp down veggies!)

Crispy Kale Chips

• 6 cups kale, stems removed, chopped into 2″ pieces
• 2 teaspoons extra virgin olive oil
• Kosher salt
• ¼ teaspoon garlic powder

1. Preheat oven to 350°F.
2. Place kale in a large mixing bowl; drizzle with olive oil. Using hands, mix well to evenly coat leaves with oil.
3. Divide kale between two baking sheets and spread leaves in a single layer. Sprinkle lightly with kosher salt and garlic powder.
4. Bake for 15 minutes, then remove from oven and stir gently with wooden spoon. Return to oven for 15 minutes, or until leaves are crisp and completely dry. Store in sealed container.

Makes 4 servings

Per serving: 70 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 10 g total carbohydrate, 2 g dietary fiber, 3 g protein, 43 mg sodium.

Note: I’ve entered this recipe in the Foodbuzz Top 9 competition. If you like the recipe, I’d greatly appreciate your vote. If you have one moment, please stop by and and click “buzz it” in the upper right hand corner. Thank you very much for supporting me! – Georgie

I realized I have a bit of a shortage of breakfast recipes posted, so here’s two in a row!  These are a great make-ahead recipe, so you can make a bunch and keep them on a plate in the refrigerator, covered in plastic wrap. They have some sweetness on their own, so they don’t really need syrup – and make a perfect standalone snack, anytime!

• 1 cup plain oatmeal (old fashioned or quick oats, not instant)
• 1 cup egg whites (6 whites) or egg substitute
• ½ cup 1% cottage cheese
• ½ teaspoon cinnamon
• 1 packet zero-calorie sweetener (such as Splenda)
• ½ tablespoon baking powder
• ½ sweet apple (such as Golden Delicious), chopped (½ cup)
• Cooking oil spray

1. In a blender, combine oatmeal, egg whites, cottage cheese, cinnamon and sweetener; process until smooth. Add baking powder and process briefly, just enough to mix it in.
2. Stir in chopped apple by hand.
3. Coat a medium nonstick skillet with cooking oil spray and heat over low flame. Pour ½ cup pancake batter into pan. When pancake is golden underneath (use spatula to peek), flip and cook for a few minutes on other side.
4. Transfer cooked pancake to a plate, and repeat process with remaining batter to make 4 pancakes. Serve with sugar-free syrup or a dusting of cinnamon and Splenda.

Makes 2 servings

Per serving: 268 calories, 3 g total fat, 1 g saturated fat, 1 mg cholesterol, 40 g total carbohydrate, 6 g dietary fiber, 22 g protein, 677 mg sodium.

Note: I’ve entered this recipe in the Foodbuzz Top 9 competition. If you like the recipe, I’d greatly appreciate your vote. If you have one moment, please stop by and click “buzz it” in the upper right hand corner. Thank you very much for supporting me! – Georgie

A breakfast that would make anyone happy to get out of bed. Make your sweetie one of these as a surprise (or dish it up for yourself) and POOF watch a morning person appear!

• Cooking spray
• 1 egg + 2 egg whites
• 2 green onions, white and pale green parts, sliced
• 1 ounce Cabot 75% reduced fat cheddar cheese, chopped
• 1 low-carb or high-fiber wrap (Such as Master Choice, La Tortilla Factory, or Tumaro’s)
• 2 tablespoons salsa

1. Lightly mist a nonstick pan with cooking spray and add eggs and green onion. Scramble until almost set, and add cheese. Cook a few more minutes until eggs are set and cheese is melted. Turn off heat.
2. Place wrap on a plate and microwave it for 20 seconds to warm. Spread the salsa in the center, and top with eggs. Wrap up the burrito and dig in!

Serves 1

Nutrition Facts: 268 calories, 11 g total fat, 3 g saturated fat, 221 mg cholesterol, 25 g carbohydrate, 13 g dietary fiber, 31 g protein, 902 mg sodium

Note: I’ve entered this recipe in the Foodbuzz Top 9 competition. If you like the recipe, I’d greatly appreciate your vote. If you have one moment, please stop by and click “buzz it” in the upper right hand corner. Thank you very much for supporting me! – Georgie

I’m trying to incorporate more good fats into my diet like flax, and avocado and nuts. But after years of “fat is bad” talk I’m concerned about portions. Without driving myself into a counting frenzy, is there a % of my diet that comes from fat that I should be aiming for? – Danielle

Thanks for the question, Danielle. Its a great idea to think about adding healthy fats to your diet – so many of us (me included!) tried for a long time to cut fat out of as many foods as possible! But adding them back in has so many benefits: your heart and cholesterol levels, your skin and nails, your immune system, and for absorption of vital nutrients. In addition, fat is the satiety nutrient, it helps keep you full for a long time. How you ever noticed how fat-free pretzels, fat free yogurt and other similar snacks can leave you feeling hungry in a very short time, and reaching for another snack? Odds are, if you consumed a few grams of healthy fats, you’d be much more satisfied. In the long run, consuming enough healthy fats can help you lose weight, because calorie-per-calorie, you can be more satisfied.

First, start by identifying the right fats. You correctly listed flaxseed, avocado, and nuts as good sources. To your list, I’d also add olive oil and olives, which are high in monounsaturated fats and fish/seafood which provide omega-3 fatty acids. Eggs get a bad rap for high cholesterol, but evidence indicates that eating up to 7 whole eggs (or yolks) per week doesn’t affect most people’s cholesterol levels significantly, and the fat in eggs is largely unsaturated.  Mixing it up is fine, remember you don’t have to eat all these foods, pick the ones you like best! I loooove peanut butter, and eat 2 tablespoons of it every day, but I only eat avocado every now and them, and fish about twice per week. When I do use oil to cook, I still keep the amount small to keep calories in check. (You can see that in my recipes). It’s also okay if you have some fat from other sources too, like a bit of cheese or chocolate or butter, as long as most of your fat intake is from healthy sources.

Once you know what foods to include, I’d say choose small portions throughout the day, rather than “save up” your fat grams for one big fried bash! This strategy will help you feel satisfied at each meal and snack, and contribute to stable energy levels all day. The general guideline for fat intake is to consume 25-35% of total calories from fat. If you eat 2000 calories a day, this would equal about 56 – 78 grams of fat total for the day. If you want some portion guidance, think about 1-2 tablespoons of peanut butter, 2 tablespoons of flaxseed, 1/4 avocado, or 1-2 teaspoons of olive oil as servings. Calories still count, so don’t get into the habit of eating out of the peanut butter jar or you can end up taking in far more calories than you need. But realize that you will likely experience a big increase in fullness between meals once you add in some healthy fats – and feeling less hungry can help with weight control in a major way! I don’t count my fat grams at all, I just think about having some at each meal, just like protein.

(I’ll use my diet as an example, but don’t follow me exactly! It’s just an example.) For my breakfast, I have a huge vegetable omelet and coffee. Because I use mostly egg whites, no fat there, I add some low fat cheese for a few grams of appetite-taming fat, or I add one whole egg to the omelet. I also cook with olive oil cooking spray, which adds a few grams of fat. I use ~1/2 cup of unsweetened soy milk in my coffee, which proves a few more grams of fat. Overall, it’s a low fat meal, but those few grams of fat really make a difference in whether I’m hungry by 10 am or not.

I’ll typically snack during the day on peanut butter and fruit, and Greek yogurt with flaxseed. Generally one in the morning and the other in the afternoon. I also often have a protein bar with 7 g fat, which also counts toward my total fat intake.

Lunch and dinner are usually home-cooked (someone has to eat them after I make those recipes!), and I add a bit olive oil to almost everything. I toss roasted vegetables with olive oil before cooking, use a bit to saute ingredients before they go into soup, and use just a touch (1/2 tsp or some cooking spray) to keep chicken from sticking to the pan. If I make a salad, that’s where I might add in some cubed avocado (1/4) or olives. Most protein foods also include some fat, so the chicken, turkey, tofu, and seafood I eat for protein also provide some fat.

So if I were to total it up, I’d estimate my fat intake at: 8 grams at breakfast, 16 grams from PB, 5 grams from flaxseed, 7 grams from protein bar, 10 g each at lunch and dinner…. between 55-65 grams a day. Some days I might eat a little more, some days a little less, and that’s fine. The attention I really put into it is making sure I don’t make any meals with NO fat. I wouldn’t have a salad and fat free dressing and fat free cottage cheese and an apple, because I’d know I’d be hungry in an hour, despite taking in enough calories. I’d toss a few almonds or walnuts on top. I wouldn’t make an egg white omelet with fat free cheese, no oil, and skim milk in my coffee for the same reason. Trying to eat “fat free” will often make weight loss harder, because you feel increased hunger and less satisfaction, and may end up taking in more calories than if you just budgeted some calories to fat at each meal.

So no need to get into counting, Danielle. If you can swap fats you eat now for healthier fats, that’s one easy way. Instead of a tablespoon of cream cheese on your bagel, how about a tablespoon of almond butter or peanut butter? Instead of creamy blue cheese dressing on your salad, try an olive oil based vinaigrette.  If you hardly eat much fat, just think about adding a small bit to each meal and snack and it will take care of itself.

Hope this helps! Feel free to check out the recipe archives for more ideas

Georgie Fear RD

This recipe was inspired by Deborah Chud’s shrimp marinara, which is one of my favorite Italian dishes. I use her recipe for homemade marinara, too, but you can use jarred pasta sauce if you wish, or your own homemade version.

• 2 ½ pounds cleaned calamari, raw (tubes only, or tubes and tentacles)
• ½ tablespoon extra virgin olive oil
• 1 tablespoon chopped parsley, plus additional for garnish
• 1 tablespoon minced garlic (3 cloves)
• ½ cup pitted kalamata olives, sliced (2 ounces)
• 3 cups marinara sauce
• 1 teaspoon anchovy paste

1. Slice calamari tubes into rings and cut tentacles into bite-sized pieces.
2. In a large saucepan, pour the oil into a small pool and add parsley and garlic. Heat over low-medium heat until fragrant, about 2 minutes. Spread the mixture around the pan and add the olives, calamari, marinara sauce and anchovy paste. Stir well to blend.
3. Simmer over low heat for 15 minutes. Garnish with additional chopped parsley.

Makes 6 servings

Per serving: 239 calories, 5 g total fat, 1 g saturated fat, 440 mg cholesterol, 14 g total carbohydrate, 3 g dietary fiber, 31 g protein, 375 mg sodium.

Note: I’ve entered this recipe in the Foodbuzz Top 9 competition. If you like the recipe, I’d greatly appreciate your vote. If you have one moment, please stop by and click “buzz it” in the upper right hand corner. Thank you very much for supporting me! – Georgie

Hi Georgie,
What do you think of the Harvard Food Pyramid as compared to the USDA Food Pyramid? I have read in a lot of places that the USDA pyramid is based on old research and also heavily influenced by lobbyists, particularly from the meat and dairy industries. Here’s the link I’m looking at.

I got some of these ideas from the book Food Matters by Mark Bittman.    Thanks!  - Monica

Dear Monica,

Personally, I am a big fan of the Harvard Healthy Eating Pyramid, as well as all the other materials posted by the Harvard School of Public Health. Among the Healthy Eating Pyramid’s strengths, it is much more specific than the USDA MyPryamid in delivering clear messages about what foods people should eat more or less of. Unfortunately, the USDA is highly pressured by businesses and lobbyists to encourage consumption of certain foods. Conversely, they never outright tell Americans to consume less of anything, or some industry will be up in arms. But I think that eating less of certain foods, and losing weight, as unpopular as these messages may be, is critical if the obesity tide will ever be turned. Using euphemisms like “discretionary calories” and gentle, ambiguous terms like “Find your balance between food and physical activity” seem pretty ineffective in helping people.

How much clearer is the Healthy Eating Pyramids message: “Cut way back on American staples. Red meat, refined grains, potatoes, sugary drinks, and salty snacks are part of American culture, but they’re also really unhealthy” ?

The Harvard Healthy Eating Pyramid offers many advantages, chiefly better distinctions between food groups. I agree with separating refined carbohydrates and whole grains (which are lumped together in MyPyramid), and highlighting the different types of fat (which receive no mention in MyPyramid). And thank you, whoever decided to separate potatoes from the other vegetables, it’s about time!

My own diet closely resembles the Healthy Eating Pyramid, with lots of exercise, a base of plant foods, ample healthy fats from nuts and olive oil, and proteins from fish, poultry, eggs and dairy. I do eat red meat on occasion, maybe once per month, and I choose only the leanest cuts. I don’t eat grain foods with every meal, but when I do choose grain foods it’s always whole grain. I don’t drink red wine (or any alcohol) but I agree that for many people this fits in quite well with a healthy Mediterranean-style diet.

In summary, using the Healthy Eating Pyramid is a great idea! You can find lots of recipes on this site to help you build your diet upon these sound principles. I only use whole grains and healthy fats, and include tons of vegetables, fruits, and lean proteins in my recipes, so they fit this guide perfectly! If you’d like to read more from the source that developed the Healthy Eating Pyramid, check out the book Eat, Drink and Be Healthy.

Thanks for writing and calling attention to this great nutrition resource, among so many lousy ones out there. I’m sure many other readers can find it useful as well.

What do you think of the USDA pyramid and the Healthy Eating Pyramid?

Georgie Fear RD

One of the best things about having an Asian market near me is the amazing variety of mushrooms! For this soup I bought white and brown beech mushrooms (top), prince oyster mushrooms (bottom left), and added in half of a portobello cap I had in the fridge (bottom right). You can make it with any variety of mushrooms, though, and it will have it’s own unique flavor. Add in some ground turkey breast for protein and it’s a wonderful, warming, healthy meal. For a vegetarian option, omit the turkey and add 1 pound of cubed extra-firm tofu to the soup when you add the miso.

• 1 pound 99% lean ground turkey breast
• 1 ½ pounds mushrooms, any variety, sliced into bite-sized pieces (such as portobello, crimini, oyster, beech, shitake)
• 6 green onions, white and light green parts only, sliced thinly
• 6 cups water
• ¼ cup + 2 tablespoons miso

1. In a 4 quart or larger pot, cook the turkey breast for 5-8 minutes or until no pink color remains. Break the turkey into crumbles with a wooden spoon or spatula.
2. Add the mushrooms to the pan and cook for 5 minutes, stirring occasionally, to soften mushrooms.
3. Add the green onions, water, and miso, and stir to combine. Bring the soup to a boil, reduce heat, and cover. Simmer for 15 minutes or until mushrooms are very tender.

Makes 4 servings

Per serving: 248 calories, 3 g total fat, 1 g saturated fat, 69 mg cholesterol, 18 g total carbohydrate, 6 g dietary fiber, 36 g protein, 1044 mg sodium.

Dear Georgie, Thanks for your great site!  What makes a food a “good source” of a nutrient? I see claims on packaging all the time like “great source of fiber” or “good source of vitamin C,” only to discover that 1 serving contains less than 2% of the daily value of that nutrient. How can I tell when a food I’m eating is really nutritious and not just a marketing sham? Thanks from me and my readers,    - Smart Green Gourmet

Good for you doing some label-reading! The claims you identified, as well as others, are known as Nutrient Content Claims. Their use on food labels is defined by the Nutrition Labeling and Education Act, which went into effect in 1990. It sure can be confusing, when one product says it’s “a good source of calcium!” and another one says it is “rich in calcium!”

When in doubt, always use the Nutrition Facts Panel, that way you can see in black and white how much of each nutrient is in one serving. I always recommend taking front-of-the-box packaging with a grain of salt, because main purpose of that side is to sell you the product! The Nutrition Facts and ingredients listings are much more straightforward – and I recommend using those two tools to choose between products.

Here’s a chart to help identify what each term means:

There are also definitions for terms like “low in sodium”, “lean” and “fat free”, so if you’d like to learn more, check out the USDA page on Requirements For Nutrient Content Claims or Understanding Food Labeling from  North Carolina State University. Hope this helps you in your food choices! Thanks for writing!

Georgie Fear RD

There’s something enticing about a nice crisp, seasoned coating on tender, flaky fish. I love it. What I don’t love are the hydrogenated oils found in most commercial breadcrumbs, or the empty calories and carbohydrates from refined flour. An easy solution? Use almond meal! The same ground almonds you can use to make the Berry Crumble can be used to top a fresh fish filet for a flavorful and healthy, low-carbohydrate entree.  Pair it with some vegetables for an excellent dinner.

Almond Crusted tilapia only takes about 10 minutes, start to finish, so it’s also a perfect weeknight menu option. This recipe comes straight from the pages of Dig In, by the way- the cookbook for fit foodies!

• ¼ cup almond meal (can be store bought or made yourself, direction here)
• ½ teaspoon dried parsley
• ¼ teaspoon Old Bay seasoning
• ¼ teaspoon salt
• 1 tablespoon Smart Balance Light margarine
• 10 ounces raw tilapia fillets

1. In a bowl, combine almond meal, parsley, Old Bay, and salt. Stir to combine, and set aside.
2. Melt the Smart Balance in a large pan over medium heat, swirling to coat the bottom of the pan. Add tilapia, and sprinkle the almond meal mixture evenly over fish. Cover and cook until fish flakes easily with a fork and is opaque throughout, about 8-10 minutes.

Makes 2 servings

Per serving: 248 calories, 12 g total fat, 2 g saturated fat, 70 mg cholesterol, 3 g total carbohydrate, 2 g dietary fiber, 32 g protein, 485 mg sodium.

So few ingredients, so little effort and time, and it tastes sooooo good! Why not make this berry crumble for your sweetie this weekend? Berries are full of heart-healthy and cancer preventing antioxidants from pigments known as anthocyanins, and they are lower in sugar than most other fruits, while being high in fiber. For a double boost of heart healthy ingredients, I topped it with crunchy ground almonds, which contribute vitamin E, and unsaturated fats, in addition to their great flavor.

This recipe calls for almond meal, which you can easily make on your own if you have a blender.  Just grind plain almonds in a food processor or blender until they become coarse crumbs. (Don’t take it too far or you’ll have almond butter!) Store the extra almond meal in the freezer, you can use it in a lot of ways! Tomorrow I’ll post another great recipe using almond meal to make a crispy crust on fish – no breadcrumbs needed!

Mixed Berry Crumble

• 2 cup frozen mixed berries
• 2 tablespoons Splenda granular
• 2 tablespoons almond meal

1. Place frozen berries in a microwave-safe bowl, and microwave for 90 seconds.
2. Pour off liquid, and stir in Splenda.
3. Microwave for an additional 90 seconds, and divide the berries between 2 ramekins or small dishes.
4. Top each crumble with 1 tablespoon almond meal and serve warm.

Serves 2

Per serving: 118 calories, 4 g total fat, 0 g saturated fat, 0 mg cholesterol, 20 g total carbohydrate, 7 g dietary fiber, 3 g protein, 1 mg sodium.

Hi there–I have been hearing a lot about spinach in smoothies and finally tried it a few times. What are benefits to my smoothies besides iron that spinach brings to the table and why do I have so much energy after I have one of these? Thanks!    -Tiffany

I’d definitely give a thumbs up to tossing some spinach in a smoothie! It’s popular and trendy, adds tons of nutrition, and you don’t taste it! Especially when compared to the expensive “greens” supplements people buy – fresh, whole greens are a far superior choice. If anyone out there is interested in trying a green smoothie, click here for a recipe from Madcap Cupcake, also source of the beautiful photo in this post!

It’s good to hear you have lots of energy after drinking a smoothie with spinach in it! Healthy food does make you feel good – that’s one of the reasons I love to eat well! But it’s not some energizing component of the spinach per se. Any meal you choose with a lot of nutrient-rich produce, low in sugar and well-balanced with carbs and proteins…. should feel good! It evens out your blood sugar levels and gives you plenty of sustained energy. Think of the opposite, how lousy you feel when you try and run your body on junk like candy and soda. It may taste good, but most people will feel physically run down, bloated and lethargic.

You’re correct that spinach is a source of iron, and also rightly suspected that there’s a lot more to it, too. Adding just a handful of spinach to a smoothie bumps up the content of vitamins, minerals, and phytochemicals, for just 7 calories!  And with fruit and some protein powder in there, it doesn’t really taste like spinach or veggies at all, just a yummy, fruity, green goodness.

One cup of spinach provides (DV is recommended daily values):  181% DV for vitamin K, 56% DV for vitamin A, 15% DV for folate, 14% DV vitamin C, and 13% manganese. Plus there are smaller amounts of vitamin E, iron, magnesium, and even calcium!

One fun fact you might not know: That same cup of spinach provides 40 mg of omega-3 fats (alpha linolenic acid), more than some omega-3 fortified products, like omega-3 fortified yogurt, bread, or milk. While this is only a drop in the bucket toward meeting the recommended 1.1 – 1.6 grams of omega-3 recommended each day, it’s a start! And comes at a much lower price tag than fancy fortified foods.

Got a green smoothie recipe that tastes great? Post it in the comments! I’d love to try.

Canned tuna accounts for as much as a quarter of all seafood eaten in the U.S. While tuna provides great source of protein, is  inexpensive, and contains omega-3 fatty acids, the mercury content of canned tuna is cause for concern among many health experts.

Reseachers at the University of Nevada Las Vegas analyzed more than 300 samples of canned tuna for mercury content. They reported their findings in a press release on January 29, 2010. More than half (55%) of the samples contained levels of mercury higher than the EPA standard of 0.5 parts per million (ppm) for safe fish consumption. Five percent of the samples contained more than 1.0 ppm of mercury, double the EPA standard. All three of the largest tuna brands had samples with mercury levels in excess of the recommendations, and it doesn’t seem to matter is you choose tuna packed in oil or in water. It does however, make a difference if you choose “light” tuna instead of “white” or albacore tuna, which comes from a different species. If you must eat tuna, choosing light tuna is the better pick, because it comes from a smaller fish which contains less mercury on average.

According to the UNLV press release, “Health effects from mercury poisoning include central nervous system damage, hearing loss and diminished vision, and are especially pronounced in developing fetuses, infants and children.”As a clinician, I have seen only a few patients over the years who have been diagnosed mercury poisoning, primarily exhibited as neurological symptoms which develop slowly over time. It’s not common, but it does happen. If you consume a lot of tuna (or have in the past) I would recommend speaking with your primary care doctor for a blood test to determine if you are at risk for mercury poisoning. Pregnant women, their unborn babies, and children are most at risk for mercury poisoning, so my advice for these groups is to minimize tuna consumption or avoid it entirely. Besides canned tuna, swordfish and shark are two other types of seafood which are high in mercury.

While these stats on tuna may be scary, don’t stop eating all fish from this bit of news! Most people do not consume enough fish to reap the rewards of the heart-healthy omega-3 fatty acids, so try to get two meals a week of seafood, such as salmon, cod, trout, herring, sardines, shellfish.. pretty much every other type of fish besides tuna, swordfish and shark are no-worry options. Some of my personal favorites are salmon (canned salmon is an effortless swap from canned tuna!), firm white-fleshed cod, and flavorful smoked fish like whiting or kippered herring. I also love a touch of anchovies in a Greek salad.

For further reading on this topic, you can read the press release on the new study, or check out the American Heart Association’s fish guidelines for different populations. The American Pregnancy Association also has guidelines for safe fish choices, as well as a chart for how frequently children and adults of varying body sizes can eat canned tuna.

Key Points:

• Choose canned tuna infrequently or avoid it altogether
• Instead, eat 2 meals a week of low-mercury fish
• Swap canned salmon for tuna, you’ll get more omega-3’s and far less mercury
• If you do buy canned tuna, choose “light” instead of “white” or albacore
• Moms: check this page for how much tuna your child can safely eat, based on their body weight
• Don’t know how to make seafood besides opening can of tuna? Try the easy seafood recipes in the AskGeorgie Archives!

As part of one of the weight loss classes I teach, we have personal chef Kathy Rana of Madeline’s Table come in and present a cooking class/demo. Among Kathy’s arsenal of healthy flavors in her “Beans and Greens” class, she demonstrated a lentil soup with escarole that was a hit with all the participants, even the bean-haters! It was a blast. I’ll leave it to you to contact Kathy for her fantastic soup, but I can share my “lentil and greens” soup with you.

Lentils and other beans are superb sources of fiber, low fat protein, and slow-digesting carbohydrates. Lentils in particular are rich in B vitamins, iron, folate, magnesium, and so much more. And considering that you can buy a pound of dried beans for less than a dollar at any grocery store, they score extra points for frugal cooks!  Spinach is another undisputed superfood, and calorie-for-calorie it’s hard to beat in terms of nutrient value. Its green leaves are packed with Vitamins A, K and E, manganese, folate, magnesium, and other essential minerals.

This nutritious soup also doesn’t take too long to prepare, since lentils don’t need to be soaked like other beans. I add smoked paprika to the soup for an amazing smoky flavor, but if you don’t have it, don’t worry, you can omit it or use regular paprika. I also added chicken breast for extra protein, but it’s optional.  Give this recipe a try, and fend off that winter cold with some steaming, healthy soup.

• 1 cup dry lentils
• 32 ounces (4 cups) chicken or vegetable broth
• 1 cup chopped yellow onion
• ½ cup finely diced carrots
• 2 cups coarsely chopped spinach
• ½ teaspoon smoked paprika
• 12.5 ounce can chicken breast, optional
• 1-3 cups water

1. Combine the lentils, broth, and carrots in a pot and bring to a boil. Reduce heat to low and simmer for 25 minutes.
2. Add spinach and paprika, and stir. If using chicken, drain and rinse well with water and add to soup. Simmer for 10 minutes longer.
3. Add water to achieve desired consistency.

Makes 4 servings

Per serving (without chicken): 210 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 38 g total carbohydrate, 16 g dietary fiber, 14 g protein, 973 mg sodium.

Per serving (with chicken): 297 calories, 3 g total fat, 0 saturated fat, 50 mg cholesterol, 38 g total carbohydrate, 16 g dietary fiber, 29 g protein, 1280 mg sodium

Hey there! I love the website! Do you have any tips/recipes for the eating fiasco known to be Super Bowl Sunday?! I’m a wings, dip, and chips girl and know there has to be some ’slight’ alternatives. I know I won’t be eating lettuce wraps, but do you have any appetizer or entree ideas that won’t be too too bad but will still have the effect of good Super Bowl food?   – Meghan

I do, Meghan! Glad you like the site! You’re right that this Sunday is a major calorie-fest, second only to Thanksgiving among american holidays in terms of eating! But you don’t have to eat like a linebacker to enjoy the spirit, and you’ll feel better Monday morning if you are smart about your food choices while watching the Big Game.

I’ll post a couple of my favorite recipes below that are sure to be a hit with everyone, and you can also try the Nachos, Chicken and Navy Bean Chili, Turkey Chili, and Mexican Layered Dip. If you bring one of these options with you, at least you know one thing will be semi-healthy! But realize of course that there WILL be lots of unhealthy food wherever you go, so come prepared with some self-control, ready to face temptation with a plan.

1. Don’t arrive hungry! You’ll never be able to keep portions down when your stomach is growling. Have a healthy breakfast and lunch beforehand.

2. I suggest surveying the offerings upon arrival, and mentally checking off what you want to take a few bites of. Be choosy, don’t just eat anything, go for your favorites only. Also, don’t start eating right away, you’ll be there for several hours, so plan to wait until halftime to munch.

3. Sit more than an arm’s reach from anything edible – and watch the GAME! You’ll be less likely to absentmindedly put your hand in the chips bowl if you have to get up to reach it.

4. Drink calories free diet soda instead of regular, and take it easy on the adult beverages, which will only make you more likely to overdo the high calorie food!

Enjoy the game, and have  fun! (Who are you rooting for?) Leave a comment!  - Georgie

Jalapeno Poppers

The longer you bake these, the milder they become. So if your first nibble is too spicy, let them cook 5 minutes longer. This will also easily fit inside a toaster oven, if you choose not to use a conventional oven.

• 8 jalapeno peppers
• 8 wedges Laughing Cow Light cheese, original Swiss
• Cooking oil spray
• 2 ounces Cabot 50% reduced fat cheddar cheese

1. Preheat the oven to 350°F. Cut each pepper in half, and carefully remove the seeds and inner membranes. (Be careful not to touch your face until you’ve washed your hands thoroughly.)
2. Spread the Laughing Cow Light cheese evenly into the pepper halves, using half a wedge per pepper half. Place the peppers on a baking dish or cookie sheet that has been coated with cooking oil spray. Bake for 35 minutes.
3. While peppers bake, grate the cheddar cheese. After 35 minutes, remove the peppers from the oven and top with grated cheese. Return to oven for 4-5 minutes longer to melt cheese. Remove poppers from the oven, and allow poppers to cool before eating. (If they are too spicy, bake 5 minutes more, and taste again.)

Makes 8 servings

Per serving: 57 calories, 3 g total fat, 2 g saturated fat, 14 mg cholesterol, 2 g total carbohydrate, 0 g dietary fiber, 5 g protein, 303 mg sodium.

Buffalo Chicken Strips

1. Process the Fiber One cereal in a blender until it is finely crushed, and transfer the crumbs to a plate. Stir in cayenne pepper and salt.
2. Beat egg or egg substitute in a bowl with up to 1 tablespoon of hot sauce (depending on your heat-preferences.) Dip each chicken strip into the egg mixture and shake gently to allow excess to drip off. Then place chicken piece in seasoned crumbs, coating both sides, and place in large nonstick pan. Assemble all chicken strips this way, then place the pan on stove and turn on heat.
3. Heat over medium/low to avoid having the crumbs burn. Use tongs to flip the chicken tenders after 5 minutes. Keep cooking, flipping every 5 minutes, until they are completely cooked. (When in doubt cut the thickest one in half to check.) Serve with celery and (light!) blue cheese dressing.Serves 4

I was wondering if you had any suggestions for snacks that can be brought to school and eaten inbetween classes? I’m getting a bit sick of my usual cheerios or apple/applesauce rotation.  - Crystal

Dear Georgie, Since starting college, everything has been hectic! During my first semester, I made some not-so-smart food choices and ended up gaining about 7 lbs! During my winter break, I was able to make more healthy food choices and I ended up losing the weight. We just started the second semester recently, and I was wondering if you could give me some ideas on healthy snacks that I can quickly bag and bring around with me so that I could avoid eating greasy french fries and too-many calorie bagels on campus. I don’t want to make the same mistake twice thank you!  - Lily

These two questions came in one right after another, I thought I was seeing double! But they are great topics to discuss, and everyone who wants to eat healthy needs some smart snacking ideas to help bridge the gaps between meals. Before I get to a long list of ideas for portable snacking, some quick pointers on what to avoid.

Snacking DON’Ts:

• Don’t snack on processed carbohydrates. Why? Processed carbohydrates (flour and sugar) don’t provide much satisfaction for your appetite, and they send your blood sugar on a rapid spike, which only comes back down just as fast. That will leave you craving… you guessed it: more sugar and carbs!  Poorer snack choices include cookies and crackers (even if they’re low fat, even if they come in 100 calorie packs), white flour pretzels, chips, baked chips, candy, and soda. Also, beware of cereal bars that are low in fiber and protein, they are mostly sugar and processed carbs – not what you need to stay full and energized. I know, many of these are ubiquitous, popular, and marketed as healthy choices, but I’ll give you plenty of superior options later in this article.

• Don’t rely on vending machines. Unless you are particularly lucky to be near some magic snack machine, odds are that the selections available to you don’t include too many healthy options. You’ll be much better off (and save money) if you plan ahead and pack some snacks with you. Besides, if you “BYO” you’ll be less tempted by the “naughties” than if you have to choose between options at a convenience store, machine, or snack shop.

• Don’t assume snacks have to be “snack foods.” We are conditioned to think of snacks as being finger foods, and associate “snack” with being crunchy, salty, or sweet. But this is certainly not necessary! Any nutritious food can be eaten at any time of day, so abandon your rules about what’s “meal” food and what are “snack” foods. There’s nothing wrong with eating leftovers or soup for a snack. What you need to think about is bringing healthy portable food with you for the day, in the right amount for your calorie needs.

What makes a good option to eat when you’re on the go? Choosing foods that supply some protein and low-glycemic carbohydrates are your best bet. These will give you stable energy, keep you from crashing afterward, and also satisfy your appetite so you don’t get hungry soon afterward. In fact, eating a combination of protein and low-glycemic carbs every 4 hours or less is one of my main prescriptions for weight loss.

Low glycemic carbs include fruits and vegetables, beans and legumes. High fiber grain products, such as whole grain cereal, are better choices than items made with white flour, like white bagels, but many people find that eating many grain products keeps them from losing weight. Therefore, if you are trying to shed a few pounds, or if you don’t exercise, I’d recommend getting as many of your carbs from fruits, vegetables, and beans as possible, and limiting the amount of bread, crackers, and cereal you munch on. Placing more emphasis on fruits and veggies also helps you get more nutrients and fiber into your diet and consume more unprocessed, whole foods.

They also help keep you full of fewer calories, which we know is the bottom line for weight loss. Everyone is different, you may find that one or 2 servings of cereal, bread, etc per day works great for you and you can still lose weight. But if you are having difficulty progressing, try trading starchy carbs for produce and see how it works for you. And if you do choose bread, let’s say to make a sandwich, pair it with some protein (like turkey or cheese) for better blood sugar control and lasting fullness.

Here are some ideas for portable proteins and low-glycemic carbs, then all you need to do is mix and match items you like!

What about protein bars or meal replacement bars? Most bars combine protein and carbs together, and are often fortified with essential nutrients, and are sooooo convenient! But they shouldn’t replace whole, nutritious, real food from your diet. If you like them, try to keep it to one or 2 a day, and have real foods for the rest of your intake. It’s not a good sign if you have to unwrap every single thing you eat all day long! Zone Perfect, Balance, Luna Protein, South Beach Diet Meal Bars all are good picks. Look for a bar with 12 or more grams of protein, and no hydrogenated oils in the ingredients. If you are trying to manage your weight, I’d also choose one that is ~ 200 calories or less.) But don’t be fooled into thinking an “energy bar” is going to give you more energy than regular healthy food – bars are just a convenient form of food, they don’t have magic ingredients.

Personally, some of my favorite combinations are banana or apple with peanut butter, yogurt and berries, veggies with hummus, or cheddar cheese and grapes. But I also often have a Zone bar, or some Roasted Cannellini beans or soynuts.

Smart snacking can help you lose weight, enjoy boosted energy levels, power through workouts, and keep you awake in class! Keep things varied and you won’t get bored. But remember your classmates just might get jealous! I hope this helps you ladies out, drop a comment and let us know!

Best,

Georgie Fear RD