Stick to your New Year's resolution to get healthier (for REAL!) this year by eating foods that are delicious and nutritious.
Whether you are trying to lower your cholesterol, lower your blood pressure, or just feel healthier, the small changes add up to give big results.
And, if you enjoy the changes you make, you're more likely to stick with them.
Chef and Registered Dietician Michelle Dudash offers these tasty tips to keep you on track this year.
First, she says to
replace the butter in your fridge with soft spreads that are lower in saturated fat, have no cholesterol, and zero grams trans fat per serving.
You can do this in any of your favorite recipes - look for soft spreads made of nutritious oils like soybean and canola that have 2 grams or less of saturated fat per serving like I Can't Believe It's Not Butter!
Another nutritious spread is natural peanut butter. Just be sure to watch your portion size - about 2 tablespoons is reasonable.
Next, Dudash recommends you
ditch the salt shaker and instead flavor your food with no sodium tricks like herbs, spices, citrus, and flavored vinegars.
Use herbs like basil, oregano, and garlic powder to season pastas, soups, fish, and chicken.
To give a zip to sauces, salads, and veggies, add a splash of lime or lemon juice, or red wine vinegar.
Do you have a sweet tooth? Dudash recommends you won't miss the foods with added sugar if you
use naturally sweet ingredients like dried fruit, 100% juice, and fresh fruit.
Add golden raisins to salads and rice pilaf, make sauces for fish and chicken with orange juice, or end your meal with a bowl of seasonal fresh fruit.
Fruit also adds a potent punch of disease fighting antioxidants in every bite.
Finally, desserts don't have to be deadly.
Go for intense flavor in bite size desserts instead of a big slice of average.
A small piece of good dark chocolate is a healthier choice than a big bowl of chocolate ice cream and will probably satisfy that sweet tooth just as well.
For a little help to get you started with these tips, Dudash shared the delicious recipes on the next page.
