There are plenty of books and information on how to persuade children to eat better -- The Secret Life of Mitch Spinach, anyone? -- but kids aren't the only ones who aren't eating right. Most adults also need help to get our nutrition mojo going, and that's especially important after we hit 40.
The typical American consumes far fewer than the recommended daily diet of five servings of fruits and veggies, according to the Centers for Disease Control. In 2009, less than a third of adults ate the recommended two servings of fruit, and just one quarter of all adults ate three or more servings of veggies every day.
The new U.S. dietary guidelines released this week emphasize that Americans need to reduce their salt intake, eat more whole grains and steer clear of sugars and solid fats.
We all want to eat healthier, but the idea of changing our habits can seem daunting. Fortunately, it doesn't have to be that hard.
Here are 10 easy ways to sneak extra nutrition into your everyday life.
1.Throw a handful of blueberries, cranberries or cherries (dried or fresh) onto your breakfast cereal. A serving size is just ΒΌ cup (about 4 tablespoons), and it's a quick way to get one serving of antioxidant-rich nutrients. A quarter cup of fresh blueberries adds just 15 extra calories -- and they're delicious, too.
2. If frozen pizza is the dinner du jour, top it with a cup of frozen spinach. If you're not the biggest fan of spinach, chop it up in the food processor first and add a little more sauce or cheese on top -- your family will hardly notice the veggies, but your body will notice the extra Vitamin C and fiber it's getting. For an extra kick, toss on some chopped mushrooms.
3. Sneak a cup of grated or pureed carrots, zucchini or spinach into meatloaf. You won't taste the additions, and this trick not only stretches your meat, but also adds moisture to keep ground beef (or better still, lean ground turkey meat) from drying out in the oven. And while you're at it, instead of topping meatloaf with ketchup (more sugar than tomatoes), just pour on some spaghetti sauce or salsa for more veggie goodness.
4. Switch to whole-wheat products. Not a fan of traditional whole wheat? Try "white whole wheat" flour instead. It's a whole grain made from hard, white spring or albino wheat instead of red wheat grain, and it is packed with nutrients and fiber, compared to bleached all-purpose white flour. My husband Kyle, who is a chocolate chip cookie fiend, doesn't even notice the difference in my baking!
5. Roast your veggies. They taste better that way. Just preheat your oven to 350 degrees. Toss cauliflower, tomatoes, eggplant or other vegetables in a little extra virgin olive oil and sprinkle with a touch of sea salt. Roast for about 20 to 30 minutes, tossing or turning once while cooking, and they taste amazing.
6. Slim down espresso drinks. If you know nonfat milk is better for you, but you can't stand the taste, do what my mother-in-law does: She orders a "1 percent" latte, instructing the baristas to make her frothy coffee with half skim milk and half 2 percent.
7. Making a dip, cream soup or smoothie? Instead of sour cream, ice cream or full-fat yogurt, try nonfat Greek yogurt. This lusciously smooth Mediterranean delight is my go-to dairy item when it comes to cutting calories without sacrificing taste. It's also a tasty substitute for fatty mayonnaise.
8. Make spaghetti healthier. Whether the sauce comes from a jar or your grandma's recipe, do what the Tuscans do and add a cup of grated or pureed carrots. They'll add a tinge of sweetness and more vegetable goodness without anyone being the wiser.
9. Speaking of spaghetti, hold the white noodles and switch to whole-grain pasta. It might take a while to get used to the heartier taste, so if you really don't like it, try one of the 50/50 or 60/40 blends or just mix up half whole-grain and half regular pasta (but cook them separately, as their al dente cooking times differ). One of my favorite whole-grain brands is De Cecco.
10. Give casseroles, omelets and chicken pot pies a healthy makeover. Double the veggies and halve the meat. You'll still get all the flavor of your favorite comfort dish, but the meal will be a whole lot healthier. And while you're at it, use nonfat milk or that wonderful nonfat Greek yogurt in place of whole milk or sour cream in recipes.
Low-Fat Caramelized Onion Dip
This recipe, revised from my book, The Complete Idiot's Guide to Tapas, is adapted to be low-fat. Forget those packages of onion soup -- this dip is so delicious, and if you make it with nonfat yogurt, it's also low in calories. It's perfect for your Super Bowl Party.
2 TB extra virgin olive oil
1 large yellow or white onion, chopped
2 cups low-fat sour cream or nonfat Greek yogurt
sea salt, white pepper to taste
cut-up veggies, crackers or pita slices
1. Heat a medium-size pan over medium-high heat for 1 to 2 minutes. Add olive oil, and heat for 1 minute.
2. Reduce heat to medium-low, add onion, and saute for 15 to 20 minutes, stirring frequently, to caramelize.
3. Remove from heat. Put onion, sour cream or yogurt, caramelized onions, salt and pepper into a blender (or food processor fitted with a standard chopping blade) and chop or pulse until smooth or about 3 to 5 minutes. Serve with crudites, crackers or pita slices.
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