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.

Whether you’re headed home for the holidays, taking off on a long-planned vacation, or traveling for business, being on the road can wreak havoc with the best-laid eating and exercise plans. Airports in particular can be a diet disaster—cinnamon buns, buttery pretzels, and bags of chips and candy.  Even items that seem healthy like sandwiches found at Au Bon Pain are often loaded with high-fat condiments like mayonnaise and bacon and pack as much as 700-800 calories and more than 20 grams of fat per sandwich!  What’s more is that these sandwiches come pre-made so you do not have the option of asking them to hold the mayo.
 
The key to staying on track with your diet is planning ahead and always keeping healthy snacks stashed in your carry-on bag.  Forgetting to pack healthy snacks can make high-calorie foods sold in the terminal very tempting especially if your flight is delayed.  Start your vacation off right, with these simple tips.

Tips for Purchasing Food at Airports:

1) Stay away from any sandwiches laden with heavy mayonnaise or bacon.  Also avoid tuna and egg salads, as these are often very high in fat due to the mayonnaise.  If available, opt for sandwiches with veggies and lean protein such as turkey or chicken with little to no mayonnaise. 

2) Some delis or restaurants offer grilled chicken or a garden salad with dressing on the side, which are generally good picks. 

3) Yogurts can often be purchased at airport food stands. Choose low-fat, reduced sugar versions. To add some crunch and fiber, bring individual portions of fiber one cereal (put ½ cup servings into Ziploc bags) and sprinkle on yogurt.

4) Fresh fruit or fruit salads sold at many stands are always a good, low-fat bet.

5) Many airport stores sell large bags of nuts mixed with dried fruit. While nuts in moderation, are great sources of heart-healthy fat, one serving may range from 130-160 calories and 13 grams of fat, and many bags contain as many as 10 servings!  If you tend to go overboard with portions, you would probably be better off bringing your own nuts in pre-measured amounts (you can put them in plastic baggies or Ziploc bags).  A serving of nuts is about 1 ounce (23 almonds, 49 kernels of pistachios, or 30 peanuts).

If healthy food is nowhere in sight and your stomach is growling, grab a tall skim latte.  The milk has some protein as well as calcium and may be enough to fill you up. Some portable snack options include:

• Raw nuts (but keep the portions to about 1/4 cup) and soy nuts
• Fresh or dried fruit
• Pretzels
• Low-sugar granola bars
• Low-fat energy bars
• Mini carrots
• Bottled water

Foods to Pack
*You may find yourself in a terminal where no healthy food is available. Always come equipped with snacks on hand.  The table below will give you snack ideas that are both convenient and nutritious.  They are designed to provide you with some protein and fiber to keep you feeling full longer.

 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.

Sometimes we don’t realize that whether or not we purchase certain foods we eat should depend on their age. The age of the foods you eat could have an effect on how well it keeps you healthy and how many nutrients it contains.  The following article will tell you the ideal “age” for some of the foods you eat.

Chicken: Although capons are mostly white meat, they are high in fat. Poussin/spring chicken, the smaller one of the group has very little fat. A poussin is a very young chicken, and it has a very delicate flavor and little fat at 4-6 weeks old (5 grams). A capon is 8 months old and contains 17 grams of fat.

Coffee Beans: Dark roast means that the coffee bean has been roasted to a higher temperature and typically for a longer period of time. This causes all of the flavor molecules stored within the coffee beans to be burnt away. By roasting so dark, you can’t tell whether it’s a good bean or a bad bean because all the natural flavors have been turned to charcoal.

Onions:  Cornell University scientists tested 10 different onion varieties for phenolic and flavonoid content. Shallots, known as the baby of onions, ranked highest in antioxidant levels. Shallots had the greatest effect against liver cancer cell growth. They have the most phenols, six times the amount found in Vidalia onion.

Carrots: Baby carrots are not young carrots, but rather small pieces of carrots that are chopped and whittled down to look like small carrots. They are peeled, and washed, and insanely convenient. Unfortunately, baby carrots are often made by manufacturers who chemically remove the skin, which leaves them with 30 percent less beta carotene then a regular full grown carrot. Their normal lofty level of beta carotene heals sun-damaged skin and is great for encouraging a lovely complexion, since it promotes circulation and hydration. The root vegetable works as an antiseptic, useful in treating breakouts.

Bananas: Green bananas have more starch which is broken down to sugar during ripening. Therefore waiting until bananas turn yellow, you will not only reap the most health benefits, but enjoy the rich sweet taste as well. Bananas are loaded with potassium and vitamin B6 acts as a natural diuretic which helps to prevent bloating.

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.

During the past three decades, obesity in America has been on the rise, in part due to increased calorie consumption and portion sizes. Did you know about half of this increase can be attributed to sweetened beverages? A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. Not only has the number and variety of calorically dense drinks been on the rise, but the average soft drink portion is now 20 ounces, a whopping 50 percent greater than the 12-ounce portion of thirty years ago!

So what exactly does this mean for our waistlines? One 20-ounce soda has about 250 calories and 68 grams of sugar — with no nutritional benefits. That’s like eating 17 teaspoons of sugar, much more than you would add on your own to your morning coffee or tea. Adding an extra 250 calories every day will lead to gaining 25 pounds in just one year!

In addition, studies suggest that when people consume more calories in the form of beverages, they do not compensate by eating or drinking less. This is because the calories are often “empty,” or nutrient-poor, and do not get your metabolism moving the same way a nutritious meal or snack would. Especially with these jumbo portions, it is easier to drink more than eat a greater amount of solid food, which would offer more satiation than the liquid calories.

With the increasing obesity rates, even the government is taking action on this matter. According to the Wall Street Journal, Senate leaders are considering new federal taxes on soda and other sugary drinks to help pay for an overhaul of the nation’s health care system. Its unclear how much the tax will be, but even at a proposed 3 cents per can, about $24 billion would be generated over the next four years. What would the government do with the money? Expand health insurance coverage to all Americans. Whether or not this would help decrease soda consumption is unclear, but it might make Americans think twice about what they are drinking.

The bottom line is if you’re just starting out on a weight loss plan, the easiest way to cut calories is to eliminate liquid calories from soda, juice, and sweetened teas. Stick to water, unsweetened teas/coffee and other zero-calorie beverages. Every pound is equal to 3500 calories so if you cut out that 250-calorie drink every day, you’d lose at least 2 pounds every month. And that’s without any other change in your diet!

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.

During the hot summer months, there’s no better treat than a refreshing cup of ice cream.  But that cup of ice cream in the evening could add on tons of calories that will counteract your best efforts to look beach ready in your hot, new bathing suit. 

We’ve compiled a list of the best and worst ice cream or frozen yogurt choices to order when you are out on the town or stocking your freezer.

Tanya’s tips:
1. Look for low-fat, fat-free and no-sugar added.  These varieties will be your best bets when it comes to choosing ice cream or frozen yogurt. They tend to have the fewest calories, but be careful because they can still pack on tons of calories. You can usually ask the store for the nutritional information. And if you are buying your own at the grocery store, carefully read the labels! Not all low-fat ice creams are created equal.  Choose ones with about 100 calories per serving and less than 3 grams of fat.

2. Be careful with serving size.  You may think you are being smart by ordering the small, 4 oz. cup, but chances are you are getting double the amount.  Ice-cream scoopers tend to fill the cups past the rim, which may seem like a great thing, but not when you are trying to watch your weight.  A small serving of soft serve can easily reach about 8 oz.  Take some home or share with a friend to cut calories yet still satisfy your ice cream craving.

3. Eat your dessert, don’t drink it. Avoid shakes, smoothies, and any other creation that’s mixed up into a creamy, frothy treat.  They can have double to triple the amount of calories in a regular serving of ice cream.  Plus, studies reveal that your body does not register calories from fluids — meaning that fluids don’t replace food. You will still end up eating the entire dessert, but with all the extra calories. So think twice next time you order a smoothie, which still has tons of calories and carbs even though it seemed like a good choice at the time. 

4. Choose your toppings wisely.  Don’t be fooled by the toppings that may seem healthy. Fruit drenched in gooey syrups and granola should be avoided.  Granola is one of those deceptive foods because we tend to think it’s healthy but in reality, it is not.  One cup of granola contains over 500 calories.  So depending on how much topping you get, you could be adding hundreds of calories to your already caloric dessert.  Your best bets are sprinkles, sugar-free chocolate syrup or fresh fruit. 

5. Bag your own.  If you’re looking for some added crunch to your ice cream, consider bringing a small bag of Fiber One or Bran Buds as a topping for your dessert.  Not only will you have a low-calorie topping, but the added fiber from the cereal will help satisfy you so you don’t overeat the ice cream.

6. Buy single servings.  When shopping at the grocery store, there are many great options of what dessert to buy. Go for bars or ice cream sandwiches that are low in fat and sugar.  Great choices are nonfat, sugar-free fudgesicles (many are under 45 calories!)

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.

TOMATOES

Summer dish: Sliced tomato with balsamic vinegar
Nothing says summer like vine ripe tomatoes. Tomatoes naturally lend themselves to health-conscious summer cooking, being sweet, yet low in calories. In fact, tomatoes are one of the most frequently consumed “vegetables” in the United States, whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce. (Though thought of as a vegetable, tomatoes are botanically classified as fruits.) They are also one of our best sources of vitamin C, a powerful antioxidant.

They also contain beta-carotene and several other carotenoids that may have their own disease-preventing properties, particularly against heart disease and cancer. One carotenoid, lycopene, may help reduce the risk of prostate cancer. Tomatoes also offer a good dose of potassium, which helps to reduce the risk of stroke.

SALMON

Summer dish: Simply grilled on the barbeque
Summer marks the beginning of salmon fishing season and the time of year when fresh salmon is again available in your local markets. Salmon is low in calories and saturated fats and high in protein. Wild salmon is one of the best sources of health-promoting fats known as the omega-3 fatty acids. Omega-3s promote cardiovascular health, brain health and provide anti-inflammatory protection.

Cardiovascular health: omega-3’s prevent platelets in the blood from clumping together and sticking to the arterial wall in the form of plaque. They also drive down triglycerides and LDL (bad) cholesterol.

Brain health: Omega-3’s interact with the fatty layers that surround brain cells and help protect brain cells from the diseases of aging, like Alzheimer’s.

CORN

Summer Dish: Corn on the cob
Is there anything more satisfying at a summer bar-b-que than an ear of hot corn on the cob? In addition to being sweet and satisfying, there are many health benefits of corn.

One cup of corn provides 18.4 percent of the daily recommendation of fiber. Its high-fiber content is one of the biggest benefits of corn. Fiber has been shown to help lower cholesterol levels and help reduce the risk of colon cancer. Fiber is also useful in helping to lower blood sugar levels in diabetics.

Corn is a surprising source of several vitamins, including folic acid, niacin and vitamin C. The folic acid in corn is now known to be an important factor in preventing neural-tube birth defects. It’s just as important in preventing heart disease, according to studies that show folic acid can prevent a buildup of homocysteine, an amino acid in the body.

SUMMER SQUASH

Summer Dish: Sautéed or grilled squash
Summer squash contains vitamin C as well as beta-carotene, folate and fiber. These nutrients make summer squash a tool in preventing cancers, heart disease and diseases caused by inflammation such as arthritis and asthma.

Whether you’re trying to lose weight or just adopt a healthier eating program, summer squash’s rich fiber content can help you get full faster — and give you many of the nutrients you need.

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

A dash of spice might be all you need to jump start your health.  Numerous studies have confirmed that spices can help prevent certain cancers, lower blood pressure, control blood sugar and improve cardiovascular health.  In addition, spices have been shown to minimize the damage of aging and actually help you lose weight by saving hundreds of calories and adding flavor — enabling you to avoid adding heavy sauces, butter or other fats.

Cinnamon:

Health Boost:  Cinnamon helps to reduce the risk of diabetes and cardiovascular disease. A study in the December 2003 Diabetes Care found that eating one to six grams of cinnamon daily significantly reduced blood sugar levels in people with type 2 diabetes. Recent research indicates that cinnamon can have favorable effects on brain function. Participants in a study chewed cinnamon gum or smelled the sweet spice. Cognitive tests revealed that subjects who used cinnamon had better memory functions and could process information more quickly.

How to Use it: For a delicious and healthy dessert, sprinkle on top of an apple and bake in the oven at 350 degrees until it can be pierced with a fork. To get a boost of cinnamon throughout the day,  just sprinkle the good old stuff into your oatmeal, yogurt or baked goods.

Turmeric

Health Boost: Turmeric isn’t just known for its bright-yellow color and distinct flavor, but it’s also known for its many health benefits, such as its powerful anti-inflammatory properties. Surprisingly, it’s the bright pigment of turmeric, which is called curcumin, that is said to be the primary pharmacological agent in turmeric. In numerous studies, curcumin’s anti-inflammatory effects have been shown to be comparable to over-the-counter medicines like Motrin.

How to use it: For a bold dip, you can’t resist, mix it into nonfat Greek yogurt, and add salt and pepper to taste. Serve the dip alongside raw carrots, celery and peppers. Rosemary Health Boost: Scientists from Iwate University in Japan and the Burnham Institute for Medical Research in California have found that the antioxidant carnosic acid found in rosemary, protects the brain from free radical damage. Oxidative damage, caused by excess free radicals is a major cause of neurodegenerative diseases such as stroke, Alzheimer’s and Parkinson’s disease. How to use it: For a delicious chicken rub, combine 2 teaspoons of rosemary leaves with 2 teaspoons of seasoning salt and 1/2 teaspoon thyme leaves.

Garlic:

Health Boost: Since 1858, garlic has been known for its antibacterial properties. At this time Louis Pasteur discovered that bacterial cells died when they were saturated with garlic. Garlic has long been considered an herbal “wonder drug.” Garlic has 1 percent of the potency of penicillin.

How to use it: Sauté fresh garlic over low heat and mix spinach, and Parmesan cheese and place atop whole-wheat pasta.

Paprika:

Health Boost: One reason to spice up your meals: You’ll crank up your metabolism. Capsaicin, the substance that gives kick to peppers and chilies, has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat them.

How to use it:  Add a teaspoon of paprika to store-bought hummus or prepare your own guacamole using an avocado, ½ diced onion, ½ diced tomato, ½ teaspoon lemon juice, ½ teaspoon onion powder and ½ teaspoon garlic powder.

Ginger:

Health Boost: You’ve all heard that ginger can help soothe your stomach, but did you know it can help heal a migraine also? Denmark researchers have discovered that ginger can block the effects of prostaglandins. These are substances that cause inflammation of the blood vessels in the brain, which leads to migraines. Research suggests that ginger can help relieve migraine headaches by blocking the production of natural substances that cause inflammation and pain.

How to use it: Make your own ginger dressing by combining 2 tablespoons balsamic vinegar, 1 tablespoon soy sauce, 1 teaspoon Dijon mustard, ½ teaspoon minced garlic, ½ teaspoon minced ginger (optional), ½ teaspoon pepper and 2 scallions.

Oregano:

Health Boost:  A USDA study found that gram-for-gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs. Oregano is also a potent antioxidant, rich in phytonutrients. On a per-gram basis, fresh oregano has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, 4 times more than blueberries. Antioxidants are known to reduce risk factors for heart disease and various types of cancers.

How to use it:  To spice up grilled cheese, add ¼ teaspoon oregano leaves and tomato to the classic favorite.

Thyme:

Health Boost:  Thyme is one of the most well-known remedies for treating teeth and fighting the gum disease gingivitis. The active ingredient in this common herb is thymol which can be found in Listerine mouthwash because of its antibacterial and antifungal properties.

How to use it: Use thyme in scrambled eggs for a fragrant flavor boost. It can be used to improve the flavor of most dishes, especially slow-cooked dishes.

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.