Posts Tagged ‘Calcium’


vending machineMany of us get the urge to grab a snack from the vending machine.  You know that when you do, most of your choices will be the high calorie, high fat or sugar selections you may crave. 

The next time the urge hits for a snack from the vending machine, take a minute to select a healthier option.   Are there healthy options?  Yes, you can find them & here are some ideas.

  • If fresh fruits or vegetables are available, select those from your vending machine. 
  • If you want a salty snack, choose pretzels or baked chips over regular chips.
  • If microwave popcorn is available, choose the no butter or light variety.  Look at the number of servings on your bag and watch your serving size if you are counting calories.
  • Tomato or vegetable juice and pretzels make a low calorie snack choice. 
  • Whole grain cereal bars or low sugar granola bars are tasty.
  • Non-fat yogurt is available in many flavors and can help you get one of your Calcium servings.
  • Unsweetened applesauce or fruit cups packed in their own juice works for a sweet craving.

Some worksites and vending machines have healthy options labeled for you.  This makes it easier to make a better selection. 

What else can you do?  Save money and pack a snack from home.  

A simple thing that you can do to help with the “snack attack” is to bring a healthy snack from home.  Perhaps you can bring in a piece of fresh fruit or some raw vegetables.  Non-fat or low fat yogurt is portable and great for a snack.  Maybe you keep a bag of pretzels at work to share with co-workers.  Remember to keep them in the break room or lunch area so that you aren’t tempted to snack on them all day.

WANT TO WIN A PRIZE?  If you share a healthy snack or tip for our readers and are the 5th person to post a comment; you’ll win a reusable grocery tote. 

Fresh FruitThe next time you get the urge for a snack, don’t run to the vending machine; pause and think about choosing a healthier option. 

If you go for the unhealthy version (and we all have times that we do) – get back on track with your next meal.  Let it go and move on.  Don’t use that as an excuse to overindulge.  Refocus on your healthy eating behaviors.  Think about moving more to burn those extra calories.  Take a walk around the block or park your car further from your destination.  Get motivated, make healthy choices, drink your water and move more! 

Happy Snacking!

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3 a Day for Bone Health and Healthy Weight

Dairy’s Unique Nutrient Combination
Searching for more nutrients? Look no further than low-fat and fat-free milk, cheese, and yogurt. Together, they pack a powerful nutritional punch:
• Calcium
• Potassium
• Phosphorus
• Protein,
• Vitamins A, D and B12, riboflavin, and niacin (niacin equivalents).
Dairy Foods and Healthy Weight
A growing body of research shows that, as part of a nutrient-rich, balanced diet, three daily servings of milk, cheese, or yogurt may help maintain a healthy weight.
How can you get 3 servings a day of low or non-fat calcium rich foods?

Some ideas that may work to add more calcium- rich foods to your diet:
Enjoy low or non-fat milk with your whole grain breakfast cereal.
Snack on a non-fat yogurt when you get hungry in the mid-morning or afternoon.
Add a non-fat yogurt to your packed lunch. It makes a nice addition and with so many flavors available, you won’t get tired of one or two flavors.
Add reduced fat cheese to your salad or sandwich.
Drink a glass of skim milk with lunch or dinner.
Make a non-fat yogurt parfait for dessert. Simply layer non-fat yogurt, fresh fruit such as berries or banana and top with a small amount of low fat granola.

Here is a tasty recipe idea from the National Dairy Council website.

Baked Spinach Artichoke Yogurt Dip

Makes 8 Servings
Prep Time: 10 min
Cook Time: 20 min
• 1 (14-ounce) can artichoke hearts, drained and chopped
• 1 (10-ounce) package frozen chopped spinach, thawed and drained
• 1 (8-ounce) container low-fat plain yogurt
• 1 cup shredded part-skim, low-moisture Mozzarella cheese
• 1/4 cup chopped green onion
• 1 garlic clove, minced
• 2 tablespoons chopped red pepper
Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers. Serve with toasted bread or whole grain crackers.
Recipe created by 3-Every-Day™ of Dairy.
Nutritional Facts
Calories: 80
Total Fat: 3 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 220 mg
Calcium: 20% Daily Value
Protein: 8 g Carbohydrates: 7 g
Dietary Fiber: 1 g
Source: http://www.nationaldairycouncil.org

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