In order to make our everyday comfort food recipes healthier it is important to start with the original recipe as a baseline for flavor and taste. The goal for making comfort-foods healthier is to cut calories, sodium, saturated fat and sugar. Below are the main principles of healthy cooking to follow when making your favorite comfort-foods healthier:

Use healthy fats- use unsaturated fats, in moderation because they are high in calories.

Switch to unrefined grains – whole grains like brown rice have their bran intact enabling them to have more fiber, B vitamins, magnesium, zinc and other nutrients.

Increase consumption of fruits and vegetables – aim for 5-12 servings of fruits and vegetables a day, in a variety of different colors.

Use sweeteners sparingly -sugars of any kind add significant calories to food without any nutritional value.

Keep portions manageable – be aware of servings because it is an easy way to manage your calorie intake.

Decrease consumption of meat – meat is a good source of protein, but it also contains saturated fat. Eat small amounts of lean meat, fish and poultry.

Watch sodium intake – the USDA recommends consuming less than 2300 mg (approximately 1 tsp.) of salt daily.

Low-fat dairy - dairy products are a great source of calcium. Replace whole-milk dairy products with low-fat versions to cut saturated fat from diet.

Add flavor – it is easy to add flavor to food from healthy ingredients like fresh herbs or spices.

Pay attention and enjoy – make conscious food decisions rather than convenient ones. Savor your food and you will feel satisfied.

For more information on how to make comfort-food classics healthier please contact us at info@personalwebnutrition.com.

Many of my clients have been concerned with a recent report on the news about tilapia. According to the Journal of the American Dietetic Association researchers from Wake Forest University School of Medicine tested 30 different varieties of fish from all over the world and found that farm-raised tilapia, catfish and flounder have relatively high levels of omega-6s and lower levels of heart-healthy omega-3s, a ratio of almost 11:1. Tilapia was never perceived as high in omega-3s, but scientists think this high omega-6 level may be the result of fish consuming too many omega-6-rich vegetable oils (soybean, safflower) and not enough omega-3-rich oils (anchovy). A high ratio of omega-6s to omega-3s, 11:1, may promote inflammatory conditions, such as heart disease. If you are adding more fish to your diet to increase your consumption of omega-3 fatty acids you might be better off eating salmon or sardines.

For more information on healthy sources of omega-3 fatty acids please contact us at info@personalwebnutrition.com.

People are vegetarians for different reasons – religious, political, social, economic or health. Over the years I have consulted with many clients that fall into the vegetarian category. Some are even considered vegan. There are six main different types of vegetarians: semi-vegetarian, pesco-vegetarian, lacto-ovo vegetarian, lacto-vegetarian, ovo-vegetarian and vegan.

Semi-vegetarians eat fish, poultry, eggs, diary products, fruits, vegetables, grains, legumes and nuts, but may exclude red meat from their diets. Pesco-vegetarians consume all that a semi-vegetarian does, with the exception of poultry and red meat. Lacto-ovo vegetarians consume dairy products, eggs, vegetables, grains, legumes, fruits and nuts, but they exclude meat, fish and poultry from their diet. Lacto-vegetarians consume dairy products, vegetables, fruits, grains, legumes and nuts, but exclude meat, fish, eggs and poultry from their diet. Ovo-vegetarians include eggs, vegetables, fruits, grains, legumes and nuts but exclude meat, fish, poultry and dairy products from their diet. Vegans consume only foods from plant sources: vegetables, fruits, grains, legumes, seeds and nuts.

Please contact us at info@personalwebnutrition.com for more information on following a vegetarian lifestyle.