Newsletters – Emailed Once Per Month

Healthy Summer Meals

by Midtown Nutrition on August 14, 2017


As summer winds down, make your picnics, barbeques, and other summer meals healthier.


Reduce Fat:

–Use less mayonnaise than the recipe lists, or substitute low-fat mayonnaise.
–Substitute low-fat sour cream or plain yogurt for mayonnaise.

Increase Fiber:

–Mixed green salads, colorful roasted vegetables, and beans help keep calories in check and keep you full longer.


Use Leaner Meats:

–Top round steak, bottom round steak, top sirloin steak, and round tip roast are all lean cuts.
–Skinless chicken breasts and turkey breasts are also great grilling options.
–Heartier fish, like salmon and tuna, can be cooked directly on the grill.
–Dry seasoning rubs can be used to flavor meats instead of oily marinades.

Make a Better Burger:

–Use 95% lean meat (beef or turkey).
–Replace up to one fourth of the meat with cherry or prune pulp, or chopped mushrooms, which maintains the flavor, texture and moisture of the burger, while adding nutrients and decreasing fat.

Choose Healthier Toppings:

–Use fresh vegetables, mustard, jalapenos, avocado slices (instead of cheese).


Limit Portions:

–For higher calorie desserts (brownies, cookies, cake, pies), pre-portion servings so that everyone gets a piece, but is not tempted to take too large a piece.

Choose Healthier Options:

–Use healthy, tasty desserts, like fruit salad, dates, and nuts.


Serve Soda Substitutes:

–Naturally flavored sparkling water
–Homemade flavored water (soak fruits and spices in water overnight, such as sliced lemons, oranges, cucumbers or sage).

GMO’s–Genetically Modified Organisms

July 24, 2017

GMO’S–GENETICALLY MODIFIED ORGANISIMS WHAT ARE GMO’S? GMO’S are crops that have been produced through genetic engineering. By using biotechnology, you can take a desired trait and transfer it from one plant or organism to another plant or organism. Some desirable traits that can be transferred include -insect resistance -drought tolerance -herbicide tolerance -disease resistance -enhanced […]

Read the full article →

Coconut Oil

June 28, 2017

COCONUT OIL Coconut oil has made headlines again, this time the American Heart Association is weighing in. In their position statement, they explain that coconut oil is 82% saturated fat which is higher than butter (63% saturated fat) and beef fat (50% saturated fat). For a person eating around 2,000 calories/day, it is recommended to […]

Read the full article →

Better Snacking

May 19, 2017

BETTER SNACKING A well-timed snack may prevent overeating at the next meal. But sometimes we snack mindlessly, and often when we’re not hungry. That kind of snacking can make weight control difficult. Here are some strategies for smarter snacking. BUY SNACKS IN INDIVIDUAL SERVING PACKAGES When we buy snacks in individual serving sizes it is […]

Read the full article →

Enhance the Flavor of Meals

April 18, 2017

ENHANCE THE FLAVOR OF MEALS –Cooking can be healthy, tasty and cost-effective. Research suggests that taste more than nutritional content determines what foods people select. –To maximize food’s flavor AND nutrition quality it is helpful to start with high quality ingredients. It’s also important to handle and store foods properly. Poor storage reduces flavor and […]

Read the full article →

The Paleo Diet

March 10, 2017

THE PALEO DIET The Paleo Diet, sometimes called the Caveman or Paleolithic Diet, is the presumed diet of ancient human hunter-gatherers who lived in the Paleolithic Age before agriculture was developed. The diet consists of a little over 50% of calories from protein, divided between lean meat and fish, and the remainder from fruits, nuts […]

Read the full article →

Resistant Starch

February 19, 2017

RESISTANT STARCH WHAT IS IT? Resistant starch is a type of carbohydrate that is resistant to digestion, similar to fiber, and it is also food for the healthy bacteria in your intestines. WHY IS IT GOOD FOR YOU? Since it is resistant to digestion, your blood sugar does not rise as much as when you […]

Read the full article →

Dining Out Tips

January 17, 2017

DINING OUT TIPS ORDER A LOW CALORIE APPETIZER TO EAT BEFORE THE MAIN COURSE Try ordering a low calorie appetizer, such as soup or salad, to eat while waiting for the main course. This will also help to reduce your hunger a bit before your food arrives so you can feel full on a smaller […]

Read the full article →

How to Avoid Holiday Weight Gain

December 18, 2016

HOW TO AVOID HOLIDAY WEIGHT GAIN START THE DAY OFF WITH EXERCISE Exercising in the morning can help ensure healthier behaviors during the day. If you exercise in the morning, you will not only tend to move more the rest of the day, but you also are more likely to avoid tempting food compared with […]

Read the full article →

Eating Well for Adults Over 50

November 18, 2016

EATING WELL FOR ADULTS OVER 50 HOW DOES DIET AFFECT US AS WE AGE? A good diet keeps muscles, bones, organs, and other body parts strong as we age. Eating vitamin-rich foods reduces the risks of heart disease, stroke, high blood pressure, diabetes, bone loss, cancer and anemia. Also, healthy eating means eating lower calorie, […]

Read the full article →

Copyright © 2017 ~ Midtown Nutrition