You are here: Home / Archives for Nutrition

Three Iron-Rich Foods You Might Not Know About

April 16, 2015 by

Consuming the right amount of iron each day prevents anemia, a condition that can lead to fatigue. This essential mineral also helps cells transport oxygen throughout the body. Adding more iron to your diet isn’t difficult when you know which foods to look for; here are three of them:

  1. Beef liver. Meat eaters have some delicious options when it comes to eating iron, with beef liver containing 5.8 milligrams per serving. Beef liver also boasts the lowest fat count in comparison to other beef products.
  2. Clams. Enjoy a tasty seafood meal while also getting your daily value of iron. Twenty small clams contain 53 milligrams.
  3. Pumpkin seeds. A great source for iron, pumpkin seeds contain 4.2 milligrams per serving. Eat them as a healthy snack in between meals.

Best Foods For Iron: 20 Foods Packed With Iron [Huffington Post]
Top 10 Iron Rich Foods [WedMD]
Top 10 Foods Highest in Iron [Healthaliciousness]
Iron Rich Foods [American Red Cross]

Filed Under: Miscellaneous Tagged With: , , ,

Eat Healthfully When Dining Out

March 6, 2014 by

You know the feeling: you go out to a restaurant, and you’re instantly overwhelmed by the amount of options on the menu. Your companions order a few appetizers for the table, and you might have a cocktail as well. You’re already a bit full when the meal arrives, but it’s so delicious that you can’t help but eat it anyway. Before you know it, you've eaten too much!

If you’re familiar with this situation, these helpful tips from the USDA can help you keep you on track:

  • Set the tone by taking control of your beverages. Choose water or unsweetened iced tea instead of sugary beverages.
  • Start your meal with a salad. This helps to avoid fried or fattening appetizers, gives you full serving of vegetables and keeps you from overdoing it once your meal comes.
  • Ask for dressings or sauces on the side so that you can control the amount you consume.
  • If portions are large, limit yourself by immediately putting half in a takeout box or sharing with a friend.
  • Avoid dishes with words like “fried” or “sautéed” in favor of things like “steamed” or “grilled”.
  • If you order a sandwich, ask for whole wheat bread instead of the usual white.

For more helpful tips for eating healthfully at restaurants, visit the USDA website.

Filed Under: Miscellaneous Tagged With: , , ,

Tasty Beef Recipes Everyone Will Enjoy

January 22, 2014 by

Like the old slogan says, beef is often what’s for dinner. If you’re looking for healthy, creative alternatives to your traditional beef recipes, these delicious dishes are sure to please.

Beef Steak With Carrots and Mint
Hearty and refreshing on a warm summer’s day, this unique beef dish features a cucumber and mint salad as a cool accent against the juicy steak.

Beef Steak With Light Tomato Mushroom Sauce
Just like the beef dishes at Italian restaurants, this savory steak is topped with a tomato and mushroom sauce and is full of robust flavor.

Stir-Fried Orange Beef
Plan an feast for only 260 calories per serving with this delicious stir-fry dish. Crisp veggies make it healthy, while ginger, soy sauce and orange juice add authentic, tangy flavor.

Quick Beef Casserole
On days when you’re too busy to plan an elaborate meal, this fast and nutritious casserole makes the perfect family dinner.  Lean ground beef is a great source of protein, while vegetables and rice hold the whole thing together without adding unnecessary calories.

For more healthy beef recipes, visit the NIH website here.

Public Domain/Public Domain
Filed Under: Miscellaneous Tagged With: , , ,

Five Ways to Introduce More Water into Your Diet

November 6, 2013 by

Drinking enough water is the key a healthy diet and can make a difference in your mood and appearance, as well. Try these five tips to make sure you are getting the hydration you need without having to drink gallons of H2O.

Eat cucumbers
Water-rich vegetables are a great way to ensure you are meeting your water intake goals, and cucumbers are among the most hydrating. Sprinkle them in your salad or nibble on a few slices in between meals for a quick, fresh snack.

Make it sparkle
Flat water can be tasteless and hard to drink without a little something to go with it. Pick up a bottle of sparkling water to give your mouth an added texture to offset the lack of flavor.

Fruit cubes
Instead of just regular ice cubes, add a little fruit juice to the ice tray to give your next glass of water a fruity flavor. The new tastes will have you drinking more than just one glass, a great way to get your daily fill.

Yogurt
Protein-rich and hydration-filled, yogurt is a double dose of diet essentials. Have a cup for breakfast or as a snack to make sure your hydration needs are being met.

Coconut Water
A recent trend, coconut water is everywhere these days. Pick up a bottle or two of this super hydrating juice that gives you all the benefits of a glass of water plus sweet, refreshing taste.

Skin Secrets: How to Add More Water to Your Diet [Yahoo Shine]
Benefits of Water: How to Incorporate More Water into Your Diet [P&G Everyday]
How-To Get More Water Into Your Diet [SkinnyMS]

Filed Under: Miscellaneous Tagged With: , , ,

Pin It on Pinterest