You should never have to feel as though you need to give up a certain food to achieve good health or weight loss. As a dietitian and health educator, I hear way too often how someone has stopped eating bread or chocolate in hopes it will help them achieve their goals quicker. In my opinion, giving up the foods and things you love to achieve these goals will make achieving goals harder. When you look at the diet and health as a whole, it is possible to fit favorite foods into a balanced healthy diet. Moderation has never been more important.
Healthy substitutions for your favorite foods is an easy way to eat more of the foods you love and crave. If we can find ways to add flavor and save on extra calories or heart-harming fats, would you be willing to try it? Here is a list of my favorite substitutions to try at your next dinner party and watch as your family or guests have no idea of the simple ingredient swaps. Let me know what some of your favorite swaps are!
93% lean 7% fat ground turkey in place of ground beef
Veggie crumbles(soy) in place of animal meat
Skinless poultry (chicken or turkey) in place of high-fat meat (beef or pork)
Egg whites instead of whole eggs
Ground flax seed in place of eggs (combine 1 tablespoon of ground flax seed with 3 tablespoons of water stir well and let sit in fridge for 10 min before adding to recipe)
Quinoa in place of couscous or rice
Zoodles or spaghetti squash in place of wheat pasta
Ground flax seed in place of bread crumbs
Lettuce leaves in place of tortilla wraps for low carb alternative
Brown rice in place of white rice
Whole grains in place of white refined grains
Kale chips in place of potato chips
Popcorn in place of potato chips
Dark leafy greens in place of iceberg lettuce
Cauliflower mash in place of mashed potatoes
Unsweetened applesauce in place of sugar in baked goods
Stevia in place of sugar
Plain yogurt with fresh or frozen fruit in place of sweetened yogurt
Pureed fruit in place of syrup
Healthy Fat Swaps
Avocado puree in place of butter
Almond milk in place of dairy milk (or switching to 1%)
Frozen bananas in place of ice-cream
Olive oil or avocado oil in place of butter
Nutritional yeast in place of cheese
Greek yogurt in place of sour cream or mayo
Avocado/olive oil mayo in place of regular mayo
I hope you all had a wonderful 1st day of spring! It was a little cold and cloudy in Southeast Missouri but warm weather is coming soon! With the beautiful warm weather fast approaching, I thought it fitting to give you all an easy burger recipe. Guess what it is made out of? Black beans!
Black beans are a wonderful source of lean vegetarian protein which give our bodies the building blocks to form strong muscles and help carry out metabolic processes. Protein helps you to feel full at your meals so you feel satisfied after eating. Black beans are also a great source of fiber which is great for bowel regularity and great for heart health. You won't be able to grill these burgers unfortunately, as they tend to fall apart easily, but they are a great low-calorie and
low-fat burger option to make cheaply at home! Serve these burgers with a side salad or a vegetable medley of your choices
Different cuisine time! Stir-frying originated in China. The technique is frying vegetables in very hot oil in a wok or large skillet. Gasp! Frying you say!? Well, this is not the traditional "deep-frying" method you may think. Stir-frying is using a small amount of healthy unsaturated oil to give your vegetables a wonderful flavor and crisp bite!
I have another surprise for you, low-carb noodles exist in the world and they are called shirataki noodles! Shirataki noodles are a traditional Japanese food that is very popular in Japan. Shirataki noodles are made out of konjac fiber and water which have little to zero calories and carbohydrates! Konjac fiber is made from the root of the konjac plant and contains a water soluble fiber called glucomannan which is very good for blood sugar control and digestion. You can find shirataki noodles locally in your Wal-Mart or other health food stores. It is usually found close to the produce in the refrigerated section next to tofu. Shirataki noodles are fortified with iron, are gluten-free and vegan, making them a great alternative to regular noodles. Be sure to give the noodles a rinse once opened as they tend to have an "earthy" smell. I hope you give them a try! Add them to any noodle dish and you will love the taste and health benefits!
Welcome to your first recipe upload! I LOVE breakfast. I would have it for every meal because it is tasty and easy to make!
A few good rules for a meal are to make at least half your grains whole, include a fruit or vegetable, and include a lean source of protein. This recipe hits them all! Whole grains are great for lowering the fat and cholesterol in your blood, think of whole grains (fiber) as a dish rag or sponge for the circulatory system! Whole grains (fiber) are also great for digestive health and prevention of colon cancer! Super veggies like bell peppers are full of vitamins and minerals like vitamin A and C! Vitamin A is great for immune function and vision and vitamin C is great for wound healing and immune health. Eggs are a good lean source of protein to help satisfy you at your meals.
This recipe will cost you about $1.36 for one serving. However, you might need to purchase a can of cooking spray which will run you about $1.97 for a 8 oz can and a bottle of canola oil, $2.28 for a 48oz bottle, if you do not already have these ingredients. Both the spray and oil will last you a long time, just keep them stored in a cool dry place! A bottle of seasoning blend is about $2.60 which will also last you a long time if stored in a dry cool place.
Nutrition information is listed in the document below! Let me know what you think of the recipe!
Click on the document below to view or download!
Hope everyone had a great Valentine's Day! My fur babies got plenty of love and I made sure to get myself a pint of Halo Top ice cream (just 360 calories per pint!). Just when you think you have made it past the Christmas holidays with sweets and treats galore, BAM! Valentine's Day shoots you with a chocolate arrow! Lets come down to reality after that high and talk about life. The decisions we make every day about our diet and lifestyle can be overwhelming when it comes to wanting to get healthier. Slow and consistent changes are what add up and make the most difference towards your goals. There will always be candy and chocolate in the store but why is it so much more tempting when it is front and center during the holidays? Out of sight, out of mind! Picture it, you have done so well at the grocery store; made a shopping list, picked up your fruits and vegetables, and avoided the candy isle, but then you go to check-out and you see the grab-n-go foods and we all know how it goes from here! When you are exposed to what you fear or tempts you, you either give in or make the decision to stay strong! So, is giving in always bad? NO, but your goals rely on the decisions you make so make the best one! So, what can you do to help with exposure? What's on the Dietitian's Plate?
Tips for surviving the grocery store monster:
1. Always eat a balanced snack or meal prior to entering the store. Choose a snack with at least 7g (1 oz) of protein and 15-20g of carbohydrates. Examples: 1 small apple and a tablespoon of natural peanut butter; light mozzarella cheese stick and a small piece of fruit; Low-fat or Greek yogurt with at least 7g of protein per serving
2. Aim to mainly shop the perimeter of the store. Here you will find the freshest foods such as fresh meat and fresh fruits and vegetables.
3. If you grab something you know is a temptation or will steer you from your goals, embrace it! Let it ride in your cart for a while and like a good friend you don't want to charge for gas, put it back in its home.
*Remember, it is always okay to treat yourself! Here is one of my favorite chocolate and sweet treat alternatives to keep you going strong!
An alternative to chocolate covered strawberries
Ingredients: Carton of strawberries, Light or fat-free whipped topping (Cool Whip), Unsweetened baking cocoa
Steps: Wash and core 5-6 medium strawberries. You can core strawberries with a paring knife(carefully!) or use a straw; push the straw through the bottom until the leaves pop off. Use a small spoon to scoop just enough whipped topping to fill the inside of a strawberry and stuff the berry. Lay all 5-6 berries out on a plate and sprinkle with cocoa power.
'It's the little things that can make us happy; wrinkle-free clothes, a baby smiling, or a recipe turning out perfect. When the little things make us happy, life seems a little better. I am so excited to begin my first blog post of many that will hopefully reach a greater number of people and improve the health and happiness of many. My little thing of happiness is when I prepare a recipe that turns out just like the picture and tastes wonderful. It brings me even more happiness knowing it will fuel and nourish my body but not break the bank. Since working as an outpatient dietitian and now as a rural public health dietitian, it is becoming more clear to me that the number one thing we need to live might be harming those who may not know how to cook or feel they cannot afford nutritious food. I hope to change that dynamic as much as possible. Each week I will showcase a new recipe that is nutritious, delicious, and affordable. I hope to also upload videos showing you how I prepare the recipe in my own kitchen and giving you the tips and tricks you need to make it amazing! I will also begin compiling recipes I have made or modified and put them into categories for you all to access at any time. I will tell you all the hard nutrition facts, how to make it, and how much it costs per serving.
My second mission in the kitchen is to bring you science-based evidence of nutrition which is what has fueled me to make this site. Too many times have I opened my social media pages to a new diet trend which is both inaccurate and possibly harmful to your health. My entire profession is specialized in human nutrition and how to distinguish facts from fiction in the science world.
It is easier to achieve good health when you learn proper nutrition, have emotional wellness, and learn the power of physical health . My mission in the kitchen is more than making a low-cost meal, it's to bring you wellness and show you the power of nutrition! I hope you enjoy what's on the Dietitian's Plate!
Paris Doty, RD/LD
Paris Doty, RD, LD is a native of Missouri with a passion for rural public health. She is a Southeast Missouri State University graduate and completed her internship through University of Oklahoma. Above all, she is a lover of all things nutrition!