According to a recent New York Times article, the American Academy of Pediatrics has “advised parents to avoid 100 percent fruit juice for babies younger than 6 months.” This may come as a shock to many, as the image of a baby drinking a bottle of apple juice is as fundamental as any.

This common misconception can have some real consequences, however, as outlined by Dr. Elsie M. Taveras, chief of the division of general pediatrics at MassGeneral Hospital for Children in Boston. One of the primary concerns in giving infants under one-year- old fruit juice of any kind, even 100 percent fruit juice, is that they can act as a type of “gateway drink”. There are studies indicating that infants who drink more juice in infancy are more prone to drink soda and sugary beverages later in life. This risk, along its classification by the American Academy of Pediatrics as a drink with “no nutritional benefits early in life”, makes grabbing for that carton of apple juice seem a lot more dangerous than it has seemed before. 

While facts may back up this scientific consensus, there may still be many who refuse to accept a practice that has been understood as cultural fact. I know when I asked my mom if I had been given fruit juice as an infant, there was not a second of hesitation before a calm “of course, why wouldn’t I?”. Even as I explained the statement procured by the American Academy of Pediatrics, there was still some hesitation in her eyes, and the rest of my family disregarded the information entirely.

Some practices are so ingrained into our daily lives that it seems absurd to change them even in the face of cold hard evidence, like the old practice of giving teething babies a few drops of whiskey to soothe their pain. These practices make their way into our daily habits, to the point where having juice with breakfast seems necessary. 

Despite experts like Dr. Man Wai Ng from the Boston Children’s hospital stating that “one hundred percent fruit juice should be offered only on special occasions, especially for kids who are at high-risk for tooth decay”, we still see portrayals of fruit juice as part of a healthy balanced breakfast over all genres of media. They make their way into our commercials and television shows, it is shown so often that any negative connotation that could potentially be aligned with it disappears. Despite the deep roots that juice drinking as young children has in our culture today, it’s spot is not an unchangeable one. 

In the face of this statement made by the American Academy of Pediatrics, there is a prime chance to change the cultural facts that have been written through the generations. Just as the image of the smoking father or mother has largely disappeared from our minds, perhaps the visual of babies drinking juice can as well.

Avoiding sugary drinks like fruit juice and opting for either whole fruit (when able) or sticking to formula/milk is a healthy change that needs to be implemented on a societal level. So remember next time to push apple juice to the back of the shelf, not into your pantry!

Designs By: Courteney Lisowski

Do you have a sweet tooth?  From time to time, I need my candy fix.  My weakness is taffy or anything chocolate.  Typically, I do not give into temptation; however, this is the time of orange and black, not to be mistaken with “Orange is the New Black,” but this is the season where there is no shortage of candy.  As orange and black themed packaging overloads the aisles of many stores, offices, and homes, there is temptation everywhere.  According to the National Retail Foundation, Americans purchase about 600 million pounds of candy each year for Halloween, which is equivalent to the weight of 6 Titanic ships.  The average of American households will spend $47 on Halloween candy.  So where does all that candy go?  Well, the average American will eat 3.4 pounds of candy over Halloween.  The consumption of this much candy is not good for your teeth or waistline, as most candies are high in added calories, sugar and fat.

Whether or not this is the one time out of the year you indulge in sweets as you pick your favorites from your child’s plastic pumpkin or from the desks of your co-workers, you do have options to make a healthier choice.  Here are a few popular Halloween candies that have been deemed a healthier or better option compared to their sweet counterparts.

Better Candy Choices

Reese’s Peanut Butter Cups vs. Snickers
Better Choice: Snickers

Reese’s Peanut Butter Cups has more protein, but compared to two fun size pieces of Snickers, Snickers contain less total fat, saturated fat, and 10 less calories.

Peanut M&M’s vs. Skittles
Better Choice: Peanut M&M’s

A snack size bag of Skittles contains 61 calories.  Though the same size bag of Peanut M&M’s contains more calories, 91 calories, it is lower on the glycemic index, and will release sugars slower into the bloodstream; whereas Skittles will spike your blood sugars at an increased rate.

Twix vs. Kit Kat
Better Choice: Kit Kat

A Kit Kat has 20 less calories, and less saturated fat and sodium.

Candy Corn vs. Tootsie Roll
Better Choice: It’s a tie.

Candy corn one of the most popular candy choices during Halloween, there is even a day designated to it; October 30th is National Candy Corn Day.  However, Tootsie Rolls and candy corn have the same nutritional value if you were to consume 26 pieces of candy corn or 6 pieces of the bite sized Tootsie Rolls.

Butterfinger or York Peppermint Pattie
Better Choice: York Peppermint Pattie

For three fun size York Peppermint Patties, it contains 150 calories, 3 grams of fat and 15 miligrams of sodium.  Two fun size Butterfinger bars contains 200 calories, 8 grams of fat, and 100 milligrams of sodium.

Starburst or Jolly Rancher
Better Choice: Jolly Rancher

Consuming three pieces of Starburst candies has fewer calories compared to a Jolly Rancher.  However, since Jolly Ranchers are hard candies it takes longer to finish, and you will be less likely to eat more. 

Sweet Tarts or Smarties
Better Choice: Smarties

Do you sometimes think who eats Smarties?  I know I do, and now you know why.  For an individual roll of Smarties it contains 25 calories, and 5 grams of sugar.  As for Sweet Tarts, it contains 50 calories and 13 grams of sugar for 8 pieces.

Pay Day vs. Milky Way
Better Choice: Milky Way

In two fun-size pieces of Milky Way, it contains 50% less fat and sodium.

Almond Joy vs. Mounds
Better Choice: Another tie.

It’s a tie between the two.  For each fund size Mounds and Almond Joy, they both contain about 80 calories, have equal amounts of fat, 4.5 grams, saturated fat, 3 grams, and carbohydrates, 10 grams.

While the average amount of candy consumed is more than three pounds during Halloween, just remember moderation is important.  You can curb your sweet tooth with juicy fruit, low-fat yogurt with honey, or dark chocolate if you need a chocolate kick.

We all go through it — the sudden urge to taste something sweet. Perhaps it is a craving for a delectable dessert after dinner, or even as simple as adding sweet sugar to our morning cup of Joe. The energy and joy we feel as the sugar settles in can become an addictive feeling that we crave time and time again. Unfortunately with sugar “highs” come the sugar “lows” when we feel tired and the urge for something sweet starts all over again. It’s time to uncover the truth about sugar cravings and how we can finally tame our sweet tooth and break our sugar addiction.

Sugar Addictions

How it works – Sugar fuels every cell in the brain so the brain perceives sugar as a reward, which causes our sugar cravings to want more. Simple sugars found in syrup, soda, candy, and table sugar quickly gets absorbed into the bloodstream, causing our blood sugar levels to spike (known as the “sugar high”). Once the blood sugar is moved out of the bloodstream and into our cells for energy, (with the help of the hormone insulin), it causes a drop in blood sugar levels. These rapid changes in blood sugar levels leads to the crash, or sugar “low”, leaving us to feel tired and wiped out and in search for more sugar to regain the “high”. This sets us up for bad eating habits that are hard to break.

The Good News! – Sugar is not needed as much as we think. We can retrain our taste buds to enjoy things that are not as sweet or find ways to curb our sugar cravings. The best way to do this is to gradually cut down foods or drinks with added sugar. This change is more doable for long term so that we are not likely to fall back into bad habits. Try one less sweet food or drink from your diet each week. For example, pass dessert after dinner or use less sugar in your coffee or cereal. Over time, you will lose the need for the sweet, sugary taste!

Most Americans consume about 19 teaspoons or more of added sugar a day, which equates to up to 285 calories. You should be aiming for no more than 6 teaspoons daily for women and 9 teaspoons for men, cutting it down to 100 calories and 150 calories, respectively. Try some of these tips to cut down on added sugar consumption:

No need to completely give up on sweet treats. Simply replace table sugar or sweet processed foods with the “good-for-you” sweets such as fresh berries or fruit in oatmeal instead of sugar. Try dried, frozen, or canned fruit without added sugar. Also, a low-sugar yogurt can help provide you with natural sugars to satisfy your cravings.

• Protein helps! High protein foods digest more slowly, keeping you feeling full for a longer period of time and curbing the sugar cravings. Lean proteins such as lean meats, low-fat yogurt, eggs, nuts, or beans are good choices and also do not make your blood sugar spike up and down the way refined carbs and sugars do.

• Fill up on fiber. Like protein, fiber helps in keeping you full and giving you more energy. Fiber does not raise your blood sugar, preventing any crashes or sugar “lows”. Fruits, vegetables, and whole grains are some good examples to aim for. Smear some peanut butter on an apple for a protein/fiber combo!

• Watch out for hidden sugars. Get in the habit of reading food labels and filter out high sugar foods before they hit your shopping cart. If sugar is listed in the first few ingredients, the product is likely to have more than 4 total grams of sugar, or 1 teaspoon. Sugar can also be labeled differently with names like: agave nectar, brown rice syrup, high fructose corn syrup, evaporated cane juice, malt syrup, molasses and words ending in –ose (glucose, lactose, sucrose, etc.) Foods that are not commonly seen as sweet may contain high amounts of sugar such as ketchup, barbecue sauce, pasta sauce, and reduced-fat salad dressings, which is why it is important to read food labels to help control added sugar intake.

Looking for some fun Halloween treats and cocktails for your next holiday bash? Halloween usually aims to satisfy your sweet tooth, but before you go to the store and splurge on all the candy and chocolates, try some of these delectable, lighter party treats and cocktails that won’t leave your party guests looking and feeling like little jack-o-lanterns later.

Halloween Treats

Candy Corn Quesadillas

A simple, flavorful, and fun Halloween treat perfect for party guests! First, preheat oven to350 degrees. Cut 12 corn or whole wheat tortillas in a triangle, leaving the bottom uncut and round (to resemble the shape of a candy corn). In a small bowl, mix 3 tablespoons of salsa and 3 tablespoons of (low-fat) sour cream together. In a medium mixing bowl, combine 2 cups of diced roasted chicken, 1½ tablespoons of chopped green chilies, and the salsa/sour cream mix. Add salt and pepper to taste. Spoon 1/3 cup of chicken mixture onto tortilla and place corresponding tortilla on top. Place sliced cheeses on top to resemble candy corn pathttern with a white cheese at the tip (Monterey Jack or White Cheddar), dark orange cheese in e middle (mild or sharp Cheddar), and light orange cheese at the bottom rounded edge (Tillamook). Place the 6 quesadillas in the oven and bake until cheese is melted (about 5 minutes). Remove from oven, trim any extra cheese if desired, and serve.

Mummy Dogs

Try these mummified hot dogs that are sure to please and easy to make. All you need is 1 can of refrigerated crescent  dinner rolls for every 8 large hot dogs (try soy dogs or a low-fat, low-sodium chicken sausage for a healthier choice).  Cut each triangle in narrow strips of dough (strips should be a quarter of an inch in width) and wrap strips around the hot dog, starting at the base. When you reach the top of the hot dog, leave a separation for the mummy’s face. Place on ungreased cookie sheet or pan and bake for 12-15 minutes or until dough is light golden brown. Cool for 2 minutes and use a toothpick dipped in mustard (or another favorite condiment) to form two eyes. Dig in and enjoy!

(Party tip: try cutting dogs in half or use cocktail sausages for a mini-mummy party treat!)

Snack-O-Lantern Fruit Cups 

Slice off the top of a navel orange and hollow out the interior by scooping out the orange segments. Carve a pumpkin face on one side of the orange and repeat for other oranges. Dice up your favorite fruit (including the orange segments) and fill each cup. Set the lid back on top and serve.

Frozen Boo-Nana Pops

Although this is made with white chocolate (only half an ounce each pop), it’s much healthier than candy, andcertainly a frozen Halloween snack for all to enjoy! For an even healthier version, you can substitute white chocolate for yogurt. All you need is 1 medium banana, 1 cup white chocolate (or yogurt), 8 mini chocolate chips (for the eyes), and 4 popsicle sticks. Cut eat each banana in half lengthwise, then in half to make 4 quarters to yield 4 boo-nana pops. Insert popsicle sticks into bananas and freeze on a wax paper lined cookie sheet prior to dipping in melted chocolate (easy way is to microwave chocolate in coffee mug for 30 seconds at a time, stirring until chocolate is soft and melted). Add chocolate chips for the eyes before chocolate hardens.

Witch’s Broom

For this fun easy snack, you will need 12 slices of your favorite cheese, 12 pretzel sticks and 12 fresh chives. Fold eachcheese slice and cut the fringes of the broom using a pair of scissors. Roll the slice of cheese around the pretzel stick so that the fringes are hanging down like a broom. To keep the cheese in place, wrap the chive around the stick and tie it. Simple as that, enjoy!

Halloween Cocktails

Who says Halloween is just for the kids? Try these fun Halloween Cocktails for your next costume party!

La Llorona (The Weeping Woman) Martini:

One of these intoxicating drinks contains 3 ounces of Pisco Brandy, 1 ounce fresh lime juice, 1 ounce fresh lemon juice, 1½ tablespoons granulated sugar, crushed ice, dash of Angostoria bitters, and dry ice for the spooky effect of wispy smoke that emulates the long, flowing gown worn by La Llorona. In a cocktail shaker filled with crushed ice, combine brandy, juices and sugar. Cover and shake vigorously for 15 seconds and strain into a cocktail glass. Top with a few drops of bitters and add dry ice.

(Note: Dry ice is safe to use in drinks, but be sure to wait for the ice to melt before actually drinking it as it can burn your skin).

Caramel Apple Punch:

All you need for this drink version of a tasty treat include the following – 1 quart of chilled apple cider, 1¼ cup spiced rum, 2 tablespoons of fresh lemon juice, and 1 red apple, thinly sliced. I a large pitcher or punch bowl, combine the cider, rum, and lemon juice and chill for up to 12 hours. Serve over ice and garnish with the apple slices.

Pumpkin Martini:

Try this delectable drink for your next party mixer. Combine 1 tablespoon of sugar, and 1/8 teaspoon of pumpkin pie spice on a small plate. Dip the rim of a chilled martini glass in water, then in the sugar mix to coat. In a martini shaker filled with ice, combine 3 tablespoons of vodka, 2 tablespoons of half and half, 1 tablespoon of canned pure pumpkin puree, 1 tablespoon of maple syrup, ¼ teaspoon of pure vanilla extract, and 1/8 teaspoon of pumpkin pie spice. Shake vigorously and then strain into prepared martini glass.

Vampire Punch: 

This sweet-tart drink will be sure to pack a punch at your next Halloween bash. Combine ¼ cup sugar and ¼ cup water in a small saucepan. Cook over medium heat, stirring often, until sugar is completely dissolved, usually in 1-2 minutes. Let it cool. In a large pitcher or punch bowl, combine ½ cup Campari, ½ cup of gin, ½ cup of fresh-squeezed orange juice, and the sugar-water mix. Chill for up to 12 hours. Just before serving, add 3 cups of chilled club soda, ½ cup of pomegranate seeds and 1 thinly sliced orange. Serve over ice.

Dark and Spooky:

Fill a glass with ice and pour ½ cup of ginger beer and 2 teaspoons of fresh lime juice. Float 3 tablespoons of dark rum onto the ginger beer by slowly pouring the rum over a metal spoon turned upside down. Garnish with a lime wedge and enjoy the deep, intense flavors of this dark and spooky cocktail.

*Please drink responsibly.

We’ve all been duped before. The claims on a package of “natural”, “low fat”, “high in vitamins” – all screaming “pick me! I’m healthy!” As scary as it sounds, some labels can be misleading. The frightening truth is that unless you do a little detective work reading the nutrition facts and ingredient list, there is no other way of knowing just how healthy a product is. Let me help you cross off a few of these terrifying foods from your healthy list.

5 Scary Foods You Thought Were Healthy

1. Granola Bars

Whether it’s in the form of a bar or as cereal, granola can be packed with tons of sugar and calories. Sure it starts out as healthy oats but the chilling fact is that most granola products add honey, dried fruits, chocolate, peanut butter chips, and even yogurt powder. These are all dense forms of calories and sugar you weren’t looking for. Not to forget that portions are often so small you’re hungry again in no time.

Less frightening option: Choose granola bars that are lower in sugar and do not list a form of a sugar as its 1st ingredient. Also try varieties that are made with whole grains (also on the ingredient list) that way you can add a little added fiber to your day.

2. Veggie Chips

Unfortunately a chip is a chip no matter if it’s blue corn, whole wheat, sweet potato or any other substitute for tortilla they have used. If it comes in package you can almost guarantee that the vegetable or whole grain is way down the ingredient list and are sometimes only vegetable colored. They usually contain the same amount of fat and sodium as regular potato chips no matter how you slice them.

Less frightening option: Look for chips with the vegetable listed as the very first ingredient. That way you know you are getting an actual vegetable. Even better bake your own using kale, beets, or any other vegetable you like. Drizzle olive oil and sprinkle some salt and bake your way to a yummy chip alternative.

3. Reduced Fat and Fat Free Treats

You’ve seen it before – reduced fat crackers and even fat free cookies. Is that even possible? It is once these treats have been highly processed. These deceiving little goodies make you think they are healthy options and so you are likely to eat three times as many as you wanted to. When you remove the fat from a product you also need to add something to make it taste better than cardboard. That something is usually sugar and salt making them just as caloric and as scary as the regular version.

Less frightening option: If you’re going to indulge in a treat, go for the real thing. As long as you are mindful in portioning out a serving nothing will beat the taste of what you were really craving.

4. Fruit Yogurt

Fruit-on-the-bottom yogurt is probably one of the creepiest hidden forms of sugar you will find. Some varieties have as much fat as a bag of potato chips! Once the mask has been removed you will find the “fruit” is actually just concentrated or soaked with high fructose corn syrup and other sugars.

Less frightening option: Find choices that don’t have any added ingredients or are made with sugar substitutes. Always opt for a lower fat version. Or stick to a simple low-fat plain or greek yogurt and add your own toppings for a delicious treat.

5. Pre-Made Smoothies

Those little blends may be the greatest con artist of all. A 16oz bottle can almost have as many calories as a burger and more grams of sugar than a bottle of soda! Same goes for ones you find at fast food restaurants. Most pre-made smoothies don’t use the whole fruit –only juice- so you are missing out on all the fiber and nutrients fruit has to offer. While some of the sugars in pre-made smoothies may actually be natural fruit sugars often they add sweeteners and high fructose corn syrup making it a horrifying calorie bomb.

Less frightening option: Make your own smoothie by using whole fruits, yes with the skin, to get all of the fiber, vitamins, antioxidants, and enzymes. Add some low fat yogurt and you have a great treat for you and any of your little monsters.

GET THE SKINNY…

Dr. David Agus, one of the world’s leading cancer specialists. Check out what he has to say about the risks vs. the rewards. Watch this video to find out..

• What the reports says now, that it didn’t before
• How much does eating processed meat elevate your risk for colon cancer
• What is considered a healthy amount of red meat to eat
• What is the healthiest diet you can do

Preparing for school, you may have had to go school shopping to purchase most or all of the items on what may seem like a never ending list of school supplies.  The list may bring up possible thoughts like.. Do they really need to use a protractor; my child is only in the first grade? However, I digress. But those lists don’t include foods appropriate to purchase for a nut-free classroom or school.

Many students are affected by nut allergies, specifically from peanuts. Peanut allergies are common amongst children, with several reports of deadly or near-lethal peanut-related incidences in previous years. Peanut proteins are the cause of allergic reactions that lead to symptoms such as, hives or shortness of breath, or more severe reactions like anaphylaxis. If you are allergic, peanuts in all varieties should be avoided at all times. Be careful, they can also be found in many prepared foods, ingredients, or in trace amounts if a product is manufactured in the facility that processes peanuts. Common foods to watch out for are sauces, baked goods, breakfast cereals, granola bars, trail mix, and candy bars.

A list of hidden names for peanuts compiled by Kids with Food Allergies, a division from the Asthma and Allergy Foundation of America, can be found here.

Many schools have combated against peanut allergies. Whether they have proclaimed to be a nut-free establishment or not, schools have provided students with an assortment of food alternatives to nuts. You can also come prepared with some of these nut-free lunch and snack ideas. Try a strawberry and low-fat cream cheese sandwich on whole wheat bread or a pizza roll up. For a quick snack try like air-popped popcorn or baked pita chips with hummus. If your child wants a peanut butter and jelly sandwich, there are a variety of butters made from seeds and soy beans out on the market to try.

Allergies are a serious concern for families, but don’t be worried because there is hope with many schools going the nut-free route and/or offering healthy alternatives for students. This is also a great time to be creative with your child in making new nut-free recipes for them and the entire family. So go nuts, or not.

We have all been told not only to eat our fruits and veggies, but eat them in a variety of colors – red, dark green, yellow, blue, purple, white and orange. Why? It not only creates a more visually pleasing plate for ourselves (and our kids!), but it provides us with a broad range of nutrients, including antioxidants!

What are antioxidants?

Antioxidants are nutrients that help prevent or delay some types of cell damage that lead to chronic conditions (heart disease, cancer, vision loss, diabetes, etc.)

Where can we find them? (foods)

Antioxidants obtained from the diet play an important role in the body’s antioxidant defense against free radicals that promote (i.e cause) cell damage, which is linked to an increased risk of a variety of diseases and even to the aging process itself. These antioxidants include Vitamin C, Vitamin E, carotenoids such as beta-carotene and lycopene, and other phytonutrients (substances found in fruits, vegetables, and other plant foods that provide health benefits).

Vitamin C and Vitamin E are especially effective because they help reduce a variety of reactive oxygen species (those free radicals that cause cell damage) and are quickly regenerated back to their active form to neutralize the next set of free radicals — a natural boost to our immune system!

Vitamin C is abundant in fruits and vegetables and offers antioxidant protection against bacterial and viral invaders.

Vitamin E is generally found in nuts, seeds, vegetable oils, and wheat germ to protect unsaturated fat in cell membranes as well as fatty nerve tissue from oxidative destruction.

Carotenoids are colored nutrients/antioxidants generally found in fruits and vegetables as well. (It’s safe to say fruits and vegetables are loaded with a variety of different antioxidants!) This includes beta-carotene (the orange color in carrots) and lycopene (the red color in tomatoes).

Aim for a variety of colors to obtain different antioxidants in foods. Examples of foods that are rich in antioxidants include (but not limited to): prunes, apples, raisins, plums, grapes, alfalfa sprouts, onions, eggplant, beans, whole grains, and fish.

Other antioxidants that can help keep you healthy include zinc (found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products) and selenium (found in Brazilian nuts, tuna, beef, poultry, fortified breads, and other grain products). To get the biggest benefits of antioxidants, eat these raw (if it doesn’t need to be cooked, such as vegetables) or lightly steam them. Don’t overcook or boil them, which can lead to some nutrient loss.

How cooking with color can help your health:

Here are just some of the benefits of eating a variety of colorful fruits and vegetables.

• Red: fruits and vegetables rich in this color help
  aintain a healthy heart, memory function, urinary tract health, and lowers risk of some cancers.
• Orange/Yellow: these fruits and veggies help maintain heart, vision, and immune system health, as well as lower the risk of some cancers. High levels of vitamin C and folic acid are found in these colored fruits and vegetables.
• Green: Fruits and veggies of this color decreases the risk of some cancers as well as heart disease, maintain vision health, protect against birth defects and keep red blood cells, bones, and teeth strong.
• Blue/Purple/Black: these fruits and veggies contain antioxidants that help lower the risk of some cancers, promote healthy aging, and improve urinary tract health, memory function and heart health.
• White/Tan/Brown: a diet rich in these colored fruits and vegetables will enjoy the benefits of lower cancer risk and heart health maintenance. These fruits and vegetables typically include health promoting substances such as folic acid, fiber, potassium, and vitamin C.

How antioxidants affect diabetes:

High blood sugars (hyperglycemia) in those with type 2 diabetes promote auto-oxidation of glucose (blood sugar) to form free radicals, which is why antioxidants can help in reducing diabetic complications as a result of hyperglycemia. Measures of oxidative damages are generally increased in people with diabetes since hyperglycemia creates additional oxidative stress and decreased antioxidant protection. Although evidence does not warrant increased intakes of antioxidants to help treat or delay the onset of diabetes, including antioxidants in our diet can help protect our cells from some oxidative damage.

The best way to stay healthy is to eat a wide variety of vitamin-rich foods. Nutrient dense “super foods” are packed with vitamins, minerals, and antioxidants, which all minimize cell damage that may lead to heart disease, cancer, Alzheimer’s, diabetes, and other chronic conditions. Nutrients work best in our bodies when we get them the natural way — through our diet! It’s best to aim for a variety of healthy foods that contain vitamins, minerals, and antioxidants to ensure a nutritionally balanced diet for optimal health.

Related Post: Eat the Rainbow!

No picnic basket is complete without tasty sandwiches. They are easy to prepare, carry, and share. But how do you build a sandwich that won’t pack on the pounds? The key to a healthy sandwich is to have a good balance of all the food groups. Including the right carbohydrate, protein, dairy, fruits (yes fruits!) and veggie choices in your sandwich will keep you full and prevent spiked in your blood sugar. Let’s breakdown the building blocks of a wholesome sammie.

Breads

The foundation of a good sandwich is its bread. Choosing whole wheat bread over white won’t save any calories but is definitely the healthier choice thanks to an additional 3 grams fiber (varies among brands) and extra 1 gram of protein. Not to mention all the vitamin and minerals that comes with hearty whole grains. Choosing half of a wheat pita bread or a light sandwich wrap/tortilla can also save a few calories depending on the brand and help you rack up fiber and protein compared to plain white bread. Always look for whole wheat or whole grain as the first ingredient.

Meats/Protein

No matter what you choose for the core of your sandwich, steer clear of fatty cuts of meat that usually tend to be higher in sodium like roast beef, bacon, and salami. Switch to leaner varieties like chicken, turkey, ham, lean roast beef, tuna, or turkey bacon. Opting for last nights roasted chicken breast over traditional cold cuts like ham, salami, and bologna will save you 20 calories, 4 grams of fat, and 200mg of sodium per ounce.

Going vegetarian on your picnic? No problem! Eggs are excellent sources of protein in an egg salad sandwich. Swapping out one egg white for one ounce of roast beef and save about 20 calories and 100mg of sodium. Peanut butter and jelly is another classic meat-free option. Be sure to pick sugar free jelly to save 35 calories while keeping sugar spikes at bay and a natural peanut butter to avoid any hydrogenated oils and added sugars.

Cheese

Whether you’re going for an all cheese sandwich or adding a slice to your sammie, cheese can add lots of calories and fat before you know it. An average 1oz slice of a full fat version is about 100 calorie. Picking provolone or swiss instead of cheddar will save you just about 10 calories and about 1gram of fat per slice. Choosing part skim or lower fat varieties of your favorite cheese is your best bet at keeping your calories and saturated fat in check. For example picking reduced fat cheddar saves you 30 calories per slice and a whopping 5 grams of fat compared to the regular variety.

Fillings

Fruits and veggies are the best way to “bulk” up your picnic sandwich. Loading up on these adds fiber, vitamins, minerals and even antioxidants to your meal. While there are no bad fruits or vegetables, shoot for vibrant colors for more nutrients like bright green spinach over pale boring lettuce for four times the vitamin K and folate. If adding cooked vegetables try grilling instead of cooking them in oil to save calories. Watch out for avocado however, one serving, 1/8 of an avocado, has about 50 more calories than other servings of veggies.

If you’re thinking, fruits in sandwich?! Fruits can add a nice crunch and flavor to your lunch. Swapping out one slice of cheese for a half a small apple or pear cut into slices saves 60 calories! Try using strawberries instead of jam in a PB&J or adding grapes to a tuna salad sandwich.

Condiments

If life isn’t complete without a little mayo, opt for a light version to save 60 calories per tablespoon and 7 grams of fat. If you’re looking for a little kick choosing mustard over mayonnaise will save you 80 calories per tablespoon and almost 10 grams of fat! Using salsa adds a nice kick without the calories too. If you love BBQ sauce they taste even better in a sandwich just be sure pick one with less sugar or that is sugar free.

Making chicken or egg salad for sandwich? Use half the amount of mayo you would use and add mustard instead. An even better option is to use a little greek yogurt or hummus for mouthwatering flavor and added protein to keep you fuller longer.

Take a look at your sandwich swaps below. Happy healthy sandwich building!

Sources:

Image: http://resources2.news.com.au/images/2013/01/23/1226559/015622-sandwich.jpg

Summer is here and so is the season of picnics, pool parties, and barbeques! While enjoying the outdoors with friends and family allows for spending quality time together, it also means cooking lots of tasty dishes to be shared. Unfortunately these events can be bacteria’s dream come true. 1 in 6 Americans suffer from food poisoning each year. In the summer months, those numbers escalate.

Have a food safe summer by remembering these four basic food safety rules. You’ll keep your friends and family safe, from the food prep down to bringing home delicious leftovers.

4 FOOD SAFETY RULES YOU SHOULD KNOW

Rule #1: Clean

• Food safety starts with the at home preparation and that means freshly washed hands and a clean kitchen. Wash all surfaces, utensils, and cutting boards with warm soapy water for at least 20 seconds. This includes before each use of your grill too!
• Wash all fruits and veggies under running water before you peel, cut, or cook them.
• Have clean utensils for everyone to eat with and to serve the food at your summer of fun destination.
• Keep hand sanitizer and towelettes handy for everyone at your outdoor festivity and paper towels (not a rag to hoard bacteria) for the grill master.

Rule #2: Separate

• Prevent any cross-contamination by keeping ready-to-eat foods or already prepared dishes separate from any that still need to be cooked while traveling.       Separate by keeping each individually wrapped and packed in different larger bags or containers to prevent any spills.
• Designate plates and utensils that will be used for raw food and keep those from touching any cooked foods.

Rule #3: Cook

• Completely thaw meat before cooking to ensure even cooking. Use the fridge for a slower method or the microwave if it will be cooked immediately.
• If using a marinade prior to grilling, do so in the fridge for up to two days for flavorful and tender meats.
• Cooking outside can be a treat for all, as long as you have the right tool. Keeping a food thermometer on deck is the only real way of knowing your food has been properly cooked the whole way through. Not even the good ole visual method will do. Cook beef and sausage to 160 degrees and chicken and turkey to 165 degrees. Hold those temps for 3 minutes and measure in the thickest part of the meat.

Rule #4: Chill

If you cooked at home and packed your dishes, be sure to chill foods right after cooking- this prevents foods from mingling around the danger zones.

• Transport food directly from the fridge to the cooler just before heading out for summer fun. Once there, keep any meats chilled until it’s grilling time.
• You’ll want to keep your dishes in a shady area and set your timer. Food shouldn’t sit out for more than two hours when outdoors and anything that needs to be kept refrigerated should be kept cold in an insulated cooler with ice packets. In this warmer weather, higher than 90 degrees, food shouldn’t sit out for longer than one hour. Keep an extra close eye on anything made with mayo or dairy.
• While you want to keep your cold foods cold, you want to keep your hot foods hot – preferably near the grill.
• Pack up leftovers in shallow containers and refrigerate as soon as possible.

For more information check out foodsafety.gov and homefoodsafety.gov. Happy barbequing and picnicking!