The familiar chill of fall reminds us that we’re seeing less of the sun.  Less sunlight means fewer opportunities to maintain adequate levels of vitamin D in our bodies.   With all the buzz surrounding calcium, the importance of vitamin D in supporting strong teeth and bones was long overlooked.  So let’s spend a few minutes getting up to speed on calcium’s biggest supporter, vitamin D. 

Vitamin D is a fat-soluble vitamin that is naturally present in few foods, fortified in few others, and available as a dietary supplement.  Additionally, our bodies can synthesize vitamin D with adequate sun exposure. The process begins with the inactive form of vitamin D in our skin.  When met with sufficient sunlight, the hormone is converted into an active form of vitamin D through a process in our kidneys and liver.  Active vitamin D allows our bodies to better utilize calcium, meanwhile playing an important role in maintaining muscle.  Thus, vitamin D has been credited with the prevention of falls and subsequent fractures in aging populations.

Groups at higher risk of vitamin D deficiency include older adults, people with limited sun exposure (which would include most Americans in the winter months), people with dark skin, obese individuals, and breastfed infants.  So how much do you need?  The jury is still out on this one.  Current recommendations suggest the following daily intake:

- Age 50 and under:  200 International Units (IU) or 5 micrograms (mcg)
- 51-70:  400 IU (10 mcg)
- 71 and older:  600 IU (15 mcg)

That said, research suggests these intakes are too low, with some researchers estimating as high as 1000 IU per day.  In other words, it’s best to think of the current recommendations as minimums. 

Below is a list of food sources of vitamin D.  As you can see, foods that naturally contain vitamin D aren’t common in the American diet, and those that are fortified with vitamin D (most notable being milk) are not very rich sources. So unless you typically consume a tablespoon of cod liver oil daily, or drink upwards of 48 ounces of milk, it’s best to leave it to supplementation. 

Sources of vitamin D:

Source: http://ods.od.nih.gov/factsheets/vitamind.asp

For more information, check out the National Institutes of Health Office of Dietary Supplements website. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Q: Every year I over buy Halloween candy and then scarf down the leftovers. Any advice on best and worst candies to buy?

A: We all remember the house that used to give out raisins and pencils during Halloween. To avoid being given a nasty look by children while still staying fit during the Halloween season here are some tips for the best and worst candies to choose from:

1. Chocolate—Luckily, some of the most decadent chocolates now come in miniature sizes and just a few bites can curb your cravings.  2 Tootsie Rolls are only 50 calories and 1 g fat while 2 Hershey Kisses also have 50 calories and 2.5 g fat. Avoid chocolate bars with milk chocolate, nuts, peanut butter, or caramel such as Snickers or Reese’s Peanut Butter Cups. Instead, opt for chocolate such as York Peppermint Patties, dark chocolate covered Raisinets or Junior Mints. Not only will the serving sizes be larger but they will also be lower in calories and fat and to top it off the dark chocolate will give you an extra antioxidant boost!

2. Fruity Candy—Candies like candy corn and Skittles® are your best options because they are lower in calories and fat than chocolate. If you are someone who likes quantity, for 100 calories and 2 g fat, you can have 5 Starburst chews OR for 100 calories and 0 g fat, you can have 20 pieces of candy corn. You save 2 g fat by eating the candy corn and you get to eat 4 times the amount! Even though these candies are low in fat, they are still sweet and satisfying!

3.  Suckers– The best bet of all though and one that will actually last the longest is the Tootsie Pop. Unlike candies that you eat in seconds, lollipops have only 60 cal and 0 g fat and you can suck on them for hours and enjoy the sweet flavor all day long. 

Once the holiday is over though your best bet is to be generous with your candy and share it with your coworkers or just pass it along. Keeping it at home will just temp you even more and although it may seem wasteful to throw it out, it isn’t going to do you any good eating it either.  Another suggestion is to only buy the candy that you do not like. This way you won’t have any desire to eat it.

4,634-The number of calories in one plastic pumpkin after trick-or-treating

Here is a chart comparing different types of Halloween Candy.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Mini Spinach and Ham Frittata

INGREDIENTS:
Nonstick vegetable-oil cooking spray
2 4 ounce cartons frozen egg substitute, defrosted
½ cup reduced-fat milk
½ cup Fiber-sure fiber supplement
½ teaspoon freshly ground pepper
1/8 teaspoon salt
4 ounces thinly sliced ham, chopped (can substitute Canadian bacon or sliced turkey)
1 cup frozen spinach, defrosted and squeezed dry (can substitute broccoli)
1/3 cup Parmesan or mozzarella cheese
2 tablespoons fresh basil, chopped

1. Preheat oven to 375 degrees F.
2. Spray a 12-cup muffin tin with nonstick spray. Whisk together the egg substitute, milk, pepper, and salt in a large bowl until thoroughly blended. Stir in the ham, spinach, cheese, and basil.
3. Fill prepared muffin cups almost to the top with the egg mixture and bake until they puff up and just begin to set in the center, about 8 to 10 minutes.
4. Using a rubber spatula, loosen the frittatas from the muffin cups and slide them onto a platter.

Wrap individually and keep in fridge. Microwave for one minute in the morning.

YIELD: 12 Frittatas

Nutritional information per frittata:
Calories: 108
Protein: 6g
Carbohydrates: 8g
Total Fat: 6g
Saturated Fat: 2g
Fiber: 5g

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Carbonated beverages like cola usually contain phosphoric acids, caffeine, large amounts of sugar, and other chemicals. These may add excess calories (if not diet), be dehydrating, and studies have shown that phosphoric acid in excess actually pulls calcium from bone making you more prone to developing osteoporosis.

But what about carbonated beverages that are caffeine-free and low sodium like club soda or Fresca? Sure, a cold, fizzy drink can be very refreshing, especially in hot weather or after a work-out.  But is there such a thing as too much?

The answer is: Yes.  Because carbonation usually causes a feeling of fullness or bloating, you may not be getting adequate fluids to rehydrate your body. The human body’s mechanism for thirst detection is very poor. Therefore, we have already been dehydrated for sometime before we feel thirsty.

Companies like Gatorade have not carbonated their products because it causes gastrointestinal distress and inhibits sufficient hydration.  Because our bodies are composed of 70 percent water, dehydration can have serious adverse effects on bodily functions and even be fatal. On a smaller scale, our skin is affected many different ways when we do not hydrate it properly. Things like age spots are partially caused by the skin being dehydrated.

When your skin is dry, you will lose the elasticity and resilience or the ability for the skin to return to its original state after pressure is applied. Due to our aging process and environmental stress the resilience or tension and elasticity of our skin gradually deteriorates and then we begin to see the appearance of age spots and wrinkles.

There is no reason to completely eliminate caffeine-free carbonated beverages from your fluid intake.  Just consume in moderation and make sure you are drinking 8 ounce glasses of non carbonated/caffeinated water per day to properly hydrate your body and skin to keep you living longer and looking better!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

You may think you’re being healthy when you decide to have a tuna fish sandwich at your local deli. However,  it’s loaded with mayonnaise, which gives your tuna salad a whopping 20 grams of fat.  You might as well have had a burger!

Here, I have created a delightful and healthy tuna salad.  The addition of egg whites adds volume and extra protein, without adding fat or excess calories. Place a scoop on top of a salad for a satisfying lunch or put this salad on fiber crackers for a delicious afternoon snack

Ingredients:
• 1 12- ounce can tuna fish, canned in water
• 6 eggs
• 2 celery stalks
• ½ cup diced Vidalia onion
• 3 tablespoons non fat mayonnaise
• Salt and pepper

Directions:

1. Drain tuna fish and break up with a fork
2. Place eggs in a pot of boiling water and cook for 10 minutes, until hard-boiled
3. While the eggs are cooking, finely dice the celery and onion; add to tuna
4. When the eggs are ready, rinse under cold water, and remove the shells. Discard   the egg yolks and finely chop the egg whites. Add to tuna mixture
5. Add mayonnaise and mix well. Add salt and pepper to taste.

Serves 4
Nutrition content per serving: 128 calories, 3g carbohydrate,1g fiber,25g protein,1 g total fat, 0 g sat. fat, 570mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Vegetable Risotto

Whether it is made with chicken, seafood or vegetables it’s hard to resist a creamy rich bowl of risotto. The only drawback is that essentially no matter what the topping risotto is basically a big bowl of rice with lots of empty calories. So instead of the usual Arborio rice, this risotto uses pearl barley for a dish as creamy as traditional risotto, but with a bigger nutritional payoff—fewer calories and more fiber!

Ingredients:

• 8 cups canned low- sodium chicken broth

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 10 ounces white mushrooms, finely chopped

• 2 garlic cloves minced

• 1 cup pearl barley

• 2/3 cup dry white wine

• 3/4 cup frozen peas, thawed

• 2 cups cooked asparagus, cut into 1 inch pieces (discard tough ends)

• 1/2 cup grated parmesan cheese

• Salt and pepper to taste

Directions:

1. Bring the broth to a simmer in a heavy medium saucepan. Keep the broth over very low heat.

2. Add olive oil to a heavy sauce pan and add onion until tender, about 5 minutes.

3. Add the white mushrooms and garlic, sauté until the mushrooms are tender and juices evaporate, about 5 minutes.

4. Stir in the barley and let it toast for a few minutes.

5. Add the wine, cook until liquid is absorbed, stirring often, about 2 minutes.

6. Add one cup of hot broth; simmer over medium- low heat until the liquid is absorbed, stirring often, about 3 minutes.

7. Continue to cook until the barley is just tender and the mixture is creamy, adding more broth by cupfuls and stirring often, about 20 minutes.

8. Stir in the peas and asparagus and mix in the parmesan cheese.

9. Season with salt and pepper to taste.

Serves 6

Nutritional information, per serving: 277 calories, 6g fat, 37g carbohydrate, 8g fiber, 15g protein, 1048mg sodium.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.

Recently, I attended a fundraiser for Sophie’s Voice Foundation, a charitable organization founded by actors Boris Kodjoe and Nicole Ari Parker in honor of their daughter, Sophie, who was diagnosed with spina bifida at birth. Spina Bifida is a neural tube defect that affects the development of the spinal cord in unborn infants. Each year, about 3,000 pregnancies are affected by these birth defects, and these children suffer from medical problems, psychosocial issues, learning disabilities, and multiple personal concerns including mobility, bowel and bladder control.

There is a silver lining here, however, with regards to nutrition intervention and prevention. Research has shown that the risk of having a baby with spina bifida can be reduced by up to 70 percent with 400 mcg of folic acid taken daily three months prior to conception and in the first three months of pregnancy. Click here for more research. 

Folic acid is a B vitamin, which our bodies need to make new cells and therefore, is especially important in vitro. The Centers for Disease Control and Prevention recommends that all women of childbearing age who are capable of becoming pregnant get enough of this essential B vitamin daily. Pregnancy isn’t always planned or controlled and therefore, if you are a woman in that age bracket, it is important to heed this advice.

Once pregnant, the FDA recommends you boost your intake to 600 mcg/day and although there’s no toxic level, the FDA advises you keep folic acid consumption to 1000 mcg/day. Here are three ways to ensure you are getting enough in your diet:

1. Have a bowl of folic acid-fortified cereal every morning. The FDA requires that folic acid be added to specific flours, breads and other grains.  Check the label to make sure it is fortified. It might be listed as folate, the natural form of this B vitamin but the amount, 400 mcg, which is usually added remains the same.

2. Take a vitamin. Most multivitamins sold in the United States contain the 400 mcg of folic acid recommended. If you are pregnant, your doctor should prescribe a prenatal vitamin, which also contains at least this amount.

3. Eat a diet rich in folate. In addition to the above, eating a diet rich in folate is not only beneficial for your unborn child but includes foods for overall heart health and disease prevention!

Food Source                                      Folate (mcg)*
Chickpeas, ½ cup                           141
Spinach – cooked, ½ cup              131
Kidney beans, ½ cup                      115
Orange juice, 1 cup                           74
Broccoli – cooked, ½ cup                 84
Green peas, ½ cup                            50
Orange, medium                                39
Strawberries, 1 cup                            35
Romaine lettuce, ½ cup                     32

*Source: USDA National Nutrient Database for Standard Reference

Check out the Sophie’s Voice Foundation Web site for more information on spina bifida, family outreach programs, prenatal education, surgical options, and how you can get involved!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

With the wide selection of sugar filled items in the stores today children want nothing to do with eating healthy. Unfortunately, childhood obesity is common these days. In fact, a recent National Health and Nutrition Examination Survey found that 16.3 percent of children and adolescents 2-to-19 years old were at or above the 95th percentile for Body Mass Index (BMI), in other words, obese. 

Below are some of the most delicious and nutritious snacks kids won’t be able to resist!

1. Take a Dip:
Kids love anything that requires their hands to be moving. Dipping anything is always a favorite.
For a salty snack: Carrots, celery sticks, cucumber pepper slices, cherry tomatoes will disappear in an instant if there’s a tub of dip to go with them. Prepare your own ranch dip by using low-fat plain yogurt and ranch seasonings. You can also buy nutritious hummus, bean dip or salsa.

2. Pizza:
No kid can resist pizza! Pizza doesn’t have to be encumbered with fat–it can be a perfectly healthy snack. For the crust use an English muffin, a whole pita or a tortilla. Let them smear on a bit of bottled tomato sauce, sprinkle it lightly with low fat mozzarella cheese, and top with chopped vegetables, and a little bit of lean meat. Heat for a few minutes in the toaster oven or microwave.

3. Ants on a Log
Here is a creative twist on the classic favorite. Let your children shmear peanut butter on celery sticks, sound boring? Children love the thought of natures little creatures, use raisins or craisins to reinvent “ants crawling on a log”

4. Trail Mix:
Kids love the sweet and crunchy mix of ingredients.  Mix whole wheat pretzels, wheat chex, dried craisins or raisins, chocolate chips and nuts for a high-energy, high-protein snack.

5. Sundaes
Kids love cereal because it’s bite-sized and crunchy, and if you choose the brands with the most amount of fiber and whole grains, they’ll be getting a lot more nutrition then they’ll ever realize.  A high-fiber cereal means that a lot of nutrients are still intact and have not been stripped away during processing.  Most cereals are also fortified with B-vitamins, important for a healthy immune system. Calcium is essential in children because it makes teeth and bones strong. Incorporating calcium now, during the growing years, is important for building bones. Yogurt also contains natural, beneficial bacteria that are important for normal gut functioning and integrity.  This helps to keep away the tummy aches.  You can find yogurts in a wide array of kid-friendly colors and flavors.

6. Smoothies:
Especially on hot days, kids love anything ice cold. Let them choose their favorite fruits and low- fat yogurts. Combine your picks with skim milk and ice and your kids will love this  after a long day of fun in the sun. One of my kids’ favorite is a banana peanut butter smoothie. The recipe is very simple take one banana, one tablespoon of peanut butter; add a 6 ounce container of low-fat vanilla yogurt, half a cup of skim milk and one cup of ice, blend all together until desired consistency. It’s as easy as ABC!

7. Low- Fat string cheese or cheddar cheese and an apple or pear:  Kids love the color and the feel of this food, but there’s a lot for you to love about it too.  Cheese provides both calcium and protein, which is vital to their bone and muscle growth, as well as skin and tissue repair.  Low-Fat string cheese is a convenient and healthy snack, especially for moms constantly  on the go.  Although protein will provide you with needed energy the addition of a fresh crisp apple or juicy pear will provide you with a wonderful and filling snack of fiber and protein.

8. Popcorn: Instead of junk food like chips and pretzels load up on popcorn instead. By replacing popcorn instead of junk food it will eliminate excess calories. Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber. That is a savings of almost 400 calories from getting a small bag of buttered popcorn. Popcorn contains an amino acid known as serotonin which has been said to boost feelings of happiness and calmness so pop on in the microwave, for those times your feeling blue.  Let your child decide how to flavor their own popcorn.  Make kettle corn by using cinnamon and sugar or some butter spray. 

9. Baked Potato Fries: French fries are one of the most beloved foods in America. However, a typical serving of French fries which usually takes a bath in vegetable oil can contain about 600 calories. Your healthiest bet would be to spray Pam-calorie free non- stick cooking spray on a roasting pan. Slice your potatoes and add salt and pepper and any seasonings you life. Leave the skins on because they provide all the essential nutrients like, potassium, vitamin C, fiber and even protein. The only problem is that many people often prepare potatoes in unhealthy ways. For a metabolism kick and a taste kids will love try making spicy fries with a dash of cayenne pepper, garlic and onion powder.

10. Popsicles: Kids love anything resembling ice cream. In a blender combine frozen berries like, blueberries,strawberries,raspberries or blackberries with a non-fat yogurt for a high fiber and calcium rich popsicle your kids will love to the last lick.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Is your refrigerator making you fat? If it’s filled with foods full of calories and fat, maybe it’s time for a makeover. If you can’t figure out why you’re not shedding the pounds, you might not have to search further then your own kitchen for the answer.  Here is a list of essential swaps to get an altogether healthy body.

Whole Milk to Skim Milk
Whole Milk contains 160 calories and 8 grams of fat per cup, while skim milk contain 90 calories and 0 grams of fat per cup. The truth is, whole, low-fat and skim all have the same amount of protein and calcium. The difference is the fat content. Whole milk has more fat than low- fat or skim. There are no health benefits to drinking whole milk and it adds artery-clogging saturated fat to your diet.

Juices and Soda to homemade lemonade with Splenda and diet soda
1 cup of Tropicana lemonade contains 120 calories and 28 grams of sugar. Make your own lemonade at home by using lemons, ice, water and SPLENDA.   According to researchers at the University of Ioannina in Greece, we are consuming more soft drinks than ever before and a number of health issues have already been identified, including tooth problems, bone demineralization and the development of metabolic syndrome and diabetes.  Studies have shown that soda stimulates your appetite causing you to crave more sugar. 1 can of coke contains 143 calories and 40 grams of carbohydrates. Switching to diet coke will save you hundreds of calories throughout the day and help you lose weight in the long run.

Full fat cheese to low fat varieties
It is accurate to say that cheese is a good source of calcium and protein, but it’s also high in saturated fat. Just one slice of American cheese has 100 calories and 8 grams of fat, 5 grams of which is saturated. And while you might think of ricotta, mozzarella and feta as lower in fat, they are still considered “medium fat” cheeses and should be enjoyed sparingly. Instead of indulging, switch to low fat cheeses, which average 50 calories and 3 grams of fat per slice.

Salad dressing to fat-free dressing/vinegar
A typical dressing contains 140 calories and 13 grams of fat in 2 tablespoons. And most people use a quarter cup when they have a salad. On your salad, use balsamic vinegar liberally and sprinkle with a teaspoon of heart healthy olive oil. Or skip the oil and use two tablespoons of Parmesan cheese (55 calories) for flavor and a little bit of fat. Add lots of fresh herbs, which are cheap and can be found frozen year-round.

Mayonnaise to low- fat mayonnaise
With 110 calories and 11 grams of fat in 2 tablespoons, this spread is not a dieter’s friend. The fat in mayo is polyunsaturated, which isn’t as bad as saturated or trans fats, but it’s not as good as monounsaturated fat. Polyunsaturated fat can lower your bad cholesterol but it also can lower your good cholesterol, which protects our heart. Instead, use light mayo. The low-fat, or light, mayos average about 35 calories and 3 grams of fat in 2 tablespoons.

Low- Fat yogurt to Greek yogurt
Don’t be fooled by “fat-free labels” Just because something is fat-free doesn’t mean it is calorie-free or sugar-free. Stoneyfield Fat-Free Organic Chocolate Yogurt with fruit on the bottom contains 170 calories, 35 grams of sugar and 7 grams of protein.  For a whopping 18 grams of protein and only 7 grams of sugar switch to fat- free Greek yogurt 90 calories.

Cold cuts like bologna and salami to lean turkey and roast beef
Bologna and Salami contain 6 grams of fat per ounce. A typical sandwich has at least 6 ounces leaving you with 36 grams of fat. For a leaner meat switch to turkey and roast beef which contain very little fat and are lower in calories for the same amount of protein.

Beer to wine
Enjoying alcoholic beverages does not have to mean sabotaging your diet.  However, your choice of drink can make an impact on your waistline if you do not choose wisely. Beer is high in calories (150 calories and up) and carbs so ban it from the fridge in favor of light beer (90 to 100 calories.)  Better yet, switch to wine, a glass of red or white wine has 80 to 100 calories, and the antioxidants in red wine may help fight heart disease.

White rolls to whole grain
Ban the white stuff from the fridge – and that goes for wraps, pita and hot dog rolls, too. Refined carbohydrates cause a rapid increase and crash in your blood sugar. The fiber in whole wheat helps stabilize your blood sugar by slowing down digestion (which also keeps you feeling fuller longer and less prone to cravings)

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Contrary to popular belief, even in tough economic times you can still lose weight and eat right. Sometimes the most expensive food options can be the highest in calories. Eating healthy isn’t about expensive prepared foods or organic products. Here are some tips of how to save money and calories while at the grocery store, as well as delicious and healthy dinners for just $3 or less.

• Frozen vegetables and fruits are just as nutritious as fresh vegetables because they are flash frozen at the peak of ripeness, studies show that frozen fruits and vegetables contain more vitamins and nutrients than their fresh counterparts. Also, buying frozen bags allows you to eat them when you want. You don’t have to worry about spoilage and wasting money, like you usually do when fruits or veggies have gone bad before you’ve had a chance to eat them

• Save a load of money and drink water from the tap or buy a reusable water bottle. If you’re city water happens to be undrinkable for a period of time, then buy water in bulk gallons and refill the jugs when you’re out.

• Portion-controlled snacks are the newest trend. But paying for packaging and labeling is definitely not cheap. Save money by purchasing full-size bags of snacks and portioning them out and storing them in plastic bags or containers. The same goes for fruits and vegetables.

Beef Fajitas
Price Per Serving:$3.00

Lean sirloin has far less fat than high end meats such as Prime Rib, without the price tag. Prime Rib, can cost up to $25 dollars per pound, and contains about 97 grams of fat per pound! 90 percent Lean Sirloin, costs 4.99 per pound, and contains about 30 grams of fat per pound!

Ingredients: 

• 1 pound lean steak
• 1 garlic clove, minced
• ½ teaspoon chili powder
• ½ teaspoon dried oregano, crushed
• 4 whole wheat tortillas
• 1 medium onion (skinned and sliced into ½ inch strips)
• ½ medium green pepper, cut into thin strips
• ½ cup chopped tomato
• ¼ cup salsa
• ½ cup shredded lettuce
• 1/4 cup non-fat as a sour cream

Cooking instructions:
1. Slice beef into thin strips. Toss with garlic, chili powder, and oregano.
2. Wrap tortillas in foil. Heat oven to 350 F and place tortillas in oven.
3. Spray a non- stick cooking spray. Add onion and pepper and cook for 1 ½ minutes more. Remove vegetables from skillet.
4. Add the beef strips and cook until desired doneness. Drain off any fat. Add, tomato, and cooked onion and pepper.
5. Fill warm tortillas with beef mixture and top with salsa, lettuce, and sour cream. Serve immediately.

Serves 4
Nutrition content
Per serving: 370calories, 12 g fat, 48 g carbohydrate, 8 g fiber, 21g protein, 326 mg sodium

Salmon Burgers:
Price per serving:$2.13

Canned salmon costs less per serving than fresh and there is usually no waste in the canned product. The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Not only is salmon a great source of omega three fatty acids but, one 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods.

Ingredients:
• 1 14.75 – ounce can salmon
• 3-4 tablespoons Dijon mustard
• ¼ cup reduced- fat mayonnaise
• 3 tablespoons parsley
• 1/2 cup sliced green onions
• 2-3 tablespoons minced garlic
• ½ teaspoon salt
• ½ teaspoon pepper
• Pam nonstick cooking spray
• 4 Whole-wheat sandwich rolls
• lettuce
• tomato
•  onion

Directions:
1. Blend salmon, Dijon mustard, mayonnaise and parsley in a mixer.
2. Pour mixture into a bowl and add green onions, garlic, salt and pepper.
3. Form into four 1/2 – inch-thick burgers and chill for 2- 3 hours.
4. Spray skillet with nonstick cooking spray over medium heat and sauté salmon burgers for 3 minutes per side or until cooked through.
5. Serve on tasted whole-wheat hamburger buns and top with lettuce, tomato and onion.

Serves 4
Nutrition Content:
Per Serving: 310 calories, 11g fat, 26g carbohydrate, 4g fiber, 27g protein, 1014mg sodium

Turkey Chili
Per Serving:$1.87

Splitting the recipe between lean ground turkey and beans will not only save you many calories, but many dollars as well. Also lean ground turkey will yield more meat then regular ground meat when cooked.

Ingredients:

1 pound lean ground turkey
1 small onion, chopped
3 15- ounce cans red kidney beans, drained
3 14.5- ounce cans chopped tomatoes
1 cup water
2 celery stalks, chopped
1 medium green pepper, seeded and chopped
¼ cup red wine vinegar
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried basil

Optional Toppings:
Low- fat sour cream
Reduced- fat shredded cheddar cheese
Diced onions

Directions:

1. Heat a large stockpot over medium- high heat until hot. Add ground turkey and chopped onion and cook until browned.
2. Add the remaining ingredients and bring to a boil. Reduce heat and simmer on low heat for 2 hours.
3. Garnish with optional topping if desired.

Serves 8

Nutrition Content:
Per Serving: 282 calories, 6g fat, 39g carbohydrate, 13g fiber, 20g protein, 967mg sodium

Minestrone Soup
Price per Serving: $2.63

Go vegetarian once or twice a week. Beans provide a load of nutritional benefits for well under a dollar per serving. Beans and legumes are a great substitute for meat because they are boosting with protein as well as fiber. This hearty bowl of soup is sure to keep you satisfied.

Ingredients:

• 2 cloves garlic
• 1 onion, chopped
• 1 cup frozen carrots
• 1 cup celery, chopped
• 2 zucchini, diced
• 2 cups mushrooms, sliced
• 1 14.5 ounce can cannellini beans
• 1 14.5- ounce can chopped tomatoes
• ½ cup barley
• 5 cups chicken broth or vegetable broth
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon kosher salt
• 4 teaspoons black pepper
• 2 cups frozen spinach, defrosted and squeezed dry
• 8 tablespoons grated Parmesan cheese

Directions:
1. Spray a large pot with nonstick cooking spray and heat over high heat. Add garlic and onion and sauté until the onion is soft.
2. Add the carrots, celery, zucchini, mushrooms, beans, chopped tomatoes, seasonings, and broth.
3. Bring to a boil. Cover and reduce heat. Simmer for 1 hour. Right before serving, add the spinach and stir.
4. Serve and top with a tablespoon of grated Parmesan Cheese.

Serves 8
Nutrition Content
Per Serving: 195 calories, 3g fat, 31g carbohydrate, 8g fiber, 13g protein, 1259mg sodium

Italian Frittata
Price per Serving: $2.87

Eggs are one of your best bets when you’re on a budget. A 16 ounce carton of eggs is less than $3.00. Due to the fact that eggs are so inexpensive, you can allow yourself to eat the whites, and throw the yolks out sometimes. This meal is boosting with fiber and protein, therefore filling you up on very few calories.

Ingredients:

• 3 egg whites
• ¼ cup low-fat cottage cheese
• 1 tablespoon grated Parmesan cheese
• 2 tablespoons cold water
• ¼ teaspoon dried oregano
• 2 tablespoons diced onion
• ½ cup frozen spinach, defrosted and squeezed dry
• 1 plum tomato, diced
• Salt
• Pepper

Directions:
1. In a bowl, whisk together egg whites, cottage cheese, Parmesan cheese, water, basil, and oregano. Set aside
2. Heat a nonstick pan with cooking spray. Add onion and cook for two minutes. Season with salt and pepper.
3. Add the spinach mixture to the egg mixture.
4. Spray the pan with nonstick spray and pour the egg- vegetable mixture back into the pan. Cover and cook for five minutes. Turn over onto a plate and serve.

Nutrition Content
Per Serving: 162 calories, 3g fat, 11g carbohydrate, 4g fiber, 23 g protein, 551mg sodium.

Roasted Chicken and Vegetables
Price per Serving: $1.22

Choosing a whole chicken is the most economical way to enjoy chicken for many meals.  Buying a whole chicken can save you between $1.50 and $4 a pound. This is a real bang for you buck. In addition to getting a delicious meal of chicken and vegetables, you also get a meal worth of leftovers. Use the extra chicken for a sandwich or salad for the next day’s lunch or make a big pot of chicken soup.

Ingredients:

• 1 whole chicken, 1 lb
• 3 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon pepper
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 4 large onions, sliced
• 2 sweet potatoes, sliced
• 2 carrots, chopped

Directions:
1. Preheat oven to 375 F
2. Baste chicken with olive oil, salt and pepper.
3. Stuff inside of the chicken with rosemary and thyme.
4. Place chicken in the center of a baking dish. Arrange onions, sweet potatoes, and carrots around the chicken. Sprinkle vegetables with salt and pepper.
5. Bake 20 minutes in the preheated oven. Increase temperature to 400  F and continue baking for 30 minutes or until exterior of chicken is golden brown and juices run clear.
6.  Allow chicken to cool about 15 minutes before serving.

Serves 4
Nutrition Content
Per Serving: 348 calories, 19g fat, 17g carbohydrate, 5g fiber, 17g protein, 449mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.