Women’s Health Food Flip!

Keri Glassman, R.D. shared with us her healthy eating tips designed to make each meal more nutritious. We thought you might like them too.

1. SWAP THE MAYO (or the sour cream)

Use nonfat Greek yogurt, which can serve as a great low fat substitution. Nonfat Greek yogurt also has many health benefits such as being high in calcium, protein, and containing probiotics.

2. PUREE

Use your favorite fruits and vegetables. You can do this in large batches, and then use them to speed up AND taste up cooking any time. If you want to make very large batches at one time, pureed fruits and vegetables can be frozen for about 2-3 months. Freezing them in ice cube trays will allow you to defrost the perfect amount needed!

3. INCREASE VOLUME

Increase the volume of your meals without adding calories to help you feel full for longer. Sound tricky? Here are some easy ways to do this.

4. GO FOR CHICKEN STOCK

Use the low sodium version! Add to mashed potatoes or mashed cauliflower instead of butter or cream, or steam veggies in chicken stock for added flavor instead of using butter or oil.

5. CONDIMENTS

Herbs, spices, salsa…YUM! Condiments are an easy way to spice up ordinary meals. Try hot sauce, spicy brown mustard, low sodium soy sauce, lemon juice, vinegars and salsa.

6. INDULGE IN YOUR CRAVING

Make your own healthier versions of your favorite restaurant items.

7. PREPARE

Set aside some time to prep your foods as soon as you get home from the grocery store.

8. 1,2,3 DONE!

Having ready-to-eat meals and on-hand ingredients in your home can help make food prep easier than figuring out how to turn on the oven! You’ll be less likely to suffer from the “I don’t know what to have for dinner” syndrome if you are well prepared.

9. WATER

Fluid deserves some attention too! It’s not only clean, refreshing, and can be calorie-free, but proper hydration is essential and it helps fill you up! Here are some ways to make fluid a little more interesting.

10. SNACK

If you have a moment, take the time to prepare a healthy snack! Snacks need not be 100-calorie packs! Remember, when cooking, portioned leftovers often make a great snack, as well.