eating fashionably with protein: the handbag of the nutrition world

Just as your favorite handbag is the perfect accessory to any outfit, protein is the perfect accessory to your diet. And while you love your handbag and wouldn’t want to give it up, you don’t want it to play the starring role in your outfit. The same goes for protein, you don’t need a ton of it to stay fit·n·pretty, so it should only play a supporting role at mealtimes.

Our body uses protein as the building blocks for the growth and maintenance of healthy muscles, bones and skin. We also use it for the production of essential hormones and enzymes. Protein is also great because it helps to keep you full, for longer. But like any good handbag, your protein should be light and not  weigh you down. So be sure choose lean cuts of meats and poultry and include plenty of fish and legumes in your diet. For healthy individuals, about 20-25% of your daily calories should be coming from lean protein sources, which would be the equivalent to about 2-3 servings a day. For the health benefits of some delicious protein packed foods, read on!

Animal sources of protein:

• Lean poultry: Excellent source of protein, niacin, and a good source of phosphorus, selenium and vitamin B6. Serving: 2-3 ounces, cooked.

• Lean cuts of pork: Low in sodium and an excellent source of protein, vitamin B6, niacin, and thiamin, also a good source of potassium, riboflavin and zinc. Serving: 2-3 ounces, cooked.

• Fish: Typically low in fat and cholesterol and a good source of protein, omega-3 fatty acids, and vitamins A, B, and D. For maximum health benefits, try to include fish in your meals 2-3 times a week. Serving: 2-3 ounces, cooked.

• Eggs: High in protein, choline, carotenoids, vitamin D and B12, and sulphur. If you have concerns about your cholesterol levels, enjoy in moderation or just stick to the whites. Serving: 2 eggs.

• Beef: It’s okay to splurge on the occasional steak or hamburger, just make sure to choose a lean cut like top sirloin, top round, ground round, or tenderloin. Serving: 2-3 ounces, cooked.

Vegetarian sources of protein:

• Legumes (beans and lentils): Low in fat and have no cholesterol. They are an excellent source of folate, potassium, iron and magnesium, as well as a great source of protein and fiber. Serving: ½ cup of cooked.

• Nuts: Excellent source of protein, fiber, unsaturated fats, vitamin E, omega-3 fatty acids. For maximum health benefits, choose the raw and unsalted varieties. Serving: 1 oz of nuts or 2 tablespoons of nut butter.

So remember, think of protein as you would a handbag; essential accessory, but not the pièce de résistance!

jen

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eating fashionably with dairy: the underpinnings of the nutrition world

To make sure we look fabulous in our carefully planned outfits, we require a well made support system, in the form of high quality underpinnings. And to keep our bones and muscles, the support system of our bodies, healthy we need to include quality dairy in our diet, to benefit from the nutrients it provides. But like our unmentionables, we don’t want our dairy products to be heavy or have too many added frills. Avoid those that are high in fat and sugar, or in the case of your under garments, those with excessive underwire and too many ruffles. And just as a bad support system can ruin even the most perfect outfit, a diet lacking dairy can be just be just as detrimental to your health.

Low-fat and fat-free dairy products, like milk, yogurt, cheese and cottage cheese are packed with nutrients like calcium, vitamin A, D and B12, potassium, protein, and probiotics, all of which play an important role in keeping us looking and feeling fantastic. And to get the most benefit from the calcium dairy provides, be sure that your milk, yogurt and cottage cheese also contain vitamin D. Vitamin D helps calcium to be absorbed by your bones, which is important for keeping them strong.

So be sure to get 2-3 servings a day (1 serving = 1 cup of milk or yogurt or 1-1.5 ounces of cheese) and read on for some of our favorite dairy delights and their many health benefits. And if sadly, like my sister J, you are lactose intolerant and think you have to avoid dairy, cheer up. There are lactose-free dairy alternatives (which J has kindly tested and provided reviews for) and remember that yogurt contains active and live cultures which make it easier to digest than milk, so it is usually well-tolerated by the lactose intolerant among us.

To see the entire fit·n·pretty food guide, click here!

stay fit·n·pretty,

jen

Milk: Excellent source of calcium, vitamins A, B12, D, and K, as well as potassium. It is also a great source of protein, which when combined with a complex carbohydrate like steel cut oats or whole grain cereal, helps to fill you up.
Favorite Brands:

• We love Trader Joe’s brand of milk, low-fat or fat-free, both the organic and regular type.
• Plus, my favorite way to sneak some milk into my diet is with a latte or cappuccino, just be sure to keep it low-fat or fat-free and skip the sugary syrup

Yogurt: Great source of calcium, vitamin D, protein, and probiotics (promote digestive and immune system health).
Favorite Brands:

• Sonyfield Farms Organic, low-fat or fat-free, any flavor
• Clover Organic or regular, low-fat or fat-free, any flavor
• Sonyfield Farms Oikos Organic Greek Yogurt, any flavor

Kefir: A tangy and tart cultured milk, kind of like a drinkable yogurt. It is great poured over cereal and granola or you can drink it alone. Serves as a great source of calcium, vitamin D, protein, and probiotics.
Favorite Brands:

• Clover Organic, low-fat, any flavor
• Helois Organic, low-fat or fat-free, any flavor
• Lifeway organic or regular, low-fat or fat-free, any flavor

Cheese: A good source of calcium a protein, but we despise fat-free cheese, so we would much rather take in a few extra calories and go for the low-fat, more palatable, versions.
Favorite brands:

• Mini Babybel Light
• Trader Joe’s brand low-fat shredded mozzarella or 3 cheese mix and lowfat chevre
• Jarlsberg Lite Swiss slices

Cottage Cheese: A good source of calcium and vitamin D, it also contain protein and tends to be very filling, while still being low in fat and calories (great for when you are trying to shed a few extra lbs).
Favorite Brands:

• Organic Valley, low-fat
• Horizon Organic, low-fat
• Clover, low-fat

Lactose-free Milk: Good lactose-free products are hard to come by, since most try too hard to be the real deal and end up falling short. Through the years, j has found a few diamonds in the rough, these products are just as creamy and delicious as real milk.
Favorite Brands:

• Organic Valley
• Horizon Organic

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eating fashionably with fruit: the favorite t-shirt of the nutrition world

Like your favorite t-shirt, fruit is an absolute essential. And lets face it, you want them to both look fresh and be in season. So whether it’s the latest offerings at J. Crew or the farmers market, you maximize your chances of getting items that are high quality, reasonably priced and delicious (both in the literal and figurative sense) if you buy what’s in season. A great way to eat seasonally is to choose locally grown products, not only do they usually taste better than those that have been shipped in from out of the area, but you also get to help to support your local farmers.

Your grocery store likely has many locally grown offerings and if not it’s a great excuse to hit up a local farmers market on a Saturday. And if you can’t find locally grown produce, you can still eat seasonally. Just try to choose items that have not made a super long trip from the farm to your cart. And if you do have to eat those that have been shipped in from out of the country don’t stress, any fruit is good fruit in my book. Another advantage of eating seasonally is that you will be exposed to a wide variety of fruits (and vegetables!) and the whole bevy of nutrients and health benefits they afford. So be sure to get 2-4 servings of fruit a day and read on for more about how to keep your diet fashionably nutritious and seasonal!

To see the entire fit·n·pretty food guide, click here!

jen

Fall Fruit

Fall fruits (and the delightful treats you can make with them) are like a cozy long sleeve t-shirt. Not only are they comforting, but you have a huge variety to choose from and they are wonderfully versatile. The fall fruits are delicious all by themselves, but with so much many out there, use this opportunity to cook up some comforting classics like breads, muffins, tarts, and jelly. They are sure to help ward off the chill of a crisp fall day!

Apples: High in fiber to help keep you full and contain antioxidants which have been shown to promote healthy lung functions.
Figs: High in nutrients like fiber to promote digestion, potassium which helps to prevent high blood pressure and other nutrients important for liver health.
Grapes: High in fiber and contain strong antioxidants which have been shown to help support heart health.
Pears: High in fiber and pectin which can help to lower bad or “LDL” cholesterol levels.
Pomegranate: Contain antioxidants, which may have strong anti-inflammatory properties, which may help to lower your risk of heart disease.

Winter Fruit

I will admit that winter is a bit of a tough time for eating only seasonal fruit. So, just like you will need to supplement your wardrobe with a winter coat, you may need to supplement your diet with some imported winter fruits. But before you get too down about the winter offerings, be sure to first stock up on all of the wonderful citrus that becomes available this time of the year. We are particularly fond of “cuties” (those adorable little clementines) and the yummy (and dramatic) blood oranges.

Grapefruit: Contains pectin, which can help to lower LDL cholesterol levels, and phytochemicals, which can lower the risk of cancer and heart disease.
Lemons: Great source vitamin C as well as phytochemicals, which may have cancer protective effects and may help to break up gall stones.
Oranges & Tangerines: Excellent source of vitamin C to fight infection and antioxidants to keep your blood pressure at a healthy level and promote heart, vision, joint, and skin health.

Spring Fruit

After a long winter, the feeling you get from the first taste of a ripe spring fruit is just as refreshing as putting on a cotton tee and feeling the sun yon our skin during the first warm spring day. To fully enjoy all that spring has to offer, make a trip to a local farm and go strawberry picking. There is nothing quite like the feeling of eating a sun drenched strawberry plucked from the vine, to remind you that eating healthy should always feel amazing.

Apricots: Great source of lycopene and lutein which are helpful in preventing cancer and supporting eye and heart health.
Mango: Contain a high level of cartenoids, antioxidant nutrients, and phytochemicals to help protect against cancer as well as papain which may help to protect against the infection that causes “travelers diarrhea”.
Pineapple: High in vitamin C and antioxidants which may be helpful in protecting against cancer as well as the enzyme bromelain which can be helpful in promoting healthy digestion, reducing inflammation and swelling, and improving lung function.
Strawberries: Excellent source of vitamin C as well as anthocyanidins, which help to provide protection from heart disease and cancer.

Summer Fruit

I like to think of summer fruit as a really light and comfortable tank. It keeps you looking and feeling great, you can pair it with pretty much everything, and nothing can beat it on a hot summer day. Plus, summer is an amazing time for fruit. Everything just seems to taste sweeter this time of the year and almost all summer fruits taste delicious when made into tarts (I lighten it up by using a whole wheat tart shell, recipe here). Below is a delicious list summer fruits and some of the health benefits of indulging in these delights.

Blackberries: Can soothe upset stomachs and contain antioxidants, which help protect against cancer.
Blueberries: Can boost your immune system, provide protection from cancer, slow the effects of aging, reduce risk factors for heart disease, and support brain and vision health.
Peaches and Nectarines: Contains phytochemicals, which have been shown to help prevent heart disease and cancer, as well as support eye health.
Plums: Contains antioxidants, which have been shown to help prevent cancer development and help to improve digestive regularity.
Raspberries: Contains ellagic acid, which has been shown to have strong cancer fighting properties as well as other cancer fighting antioxidants.
Watermelon: The antioxidants it contains have been shown to have strong cancer protective effects.

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eating fashionably with vegetables: the perfect sweater of the nutrition world

Not only does the perfect sweater protect you from the elements on a chilly fall day, it goes with everything and you want to have it in every color. The same goes for your vegetables. The nutrients they contain play an important role in keeping us healthy and protecting us from getting sick. Each color and variety provides a different health benefit, so shop for veggies like you would your sweaters and make sure you get 3-5 colorful servings everyday (1 serving = 1 cup fresh and 1/2 cup cooked veggies). Read on for more about the health benefits of eating a fashionably colorful diet. Plus, check out a great recipe for Roasted Vegetable Ratatouille from our friends at Whole Foods, which brings a variety of veggies together into one delightful dish (perfect on a chilly fall day)!

To see the entire fit·n·pretty food guide, click here!

jen

Red: Tomatoes, Bell Peppers, Chili Peppers
A red sweater makes a fashionably bold statement and the same goes for red vegetables. They add amazing flavor to any dish and the nutrients contained in these sassy veggies like lycopene, flavonoids, Quercetin, and Hesperidin, are on a mission to keep your body healthy and won’t let anything stand in their way. They work to rid your body of harmful compounds, called free radicals (which can lead to tumor growth and cancer), and can help lower your blood pressure and “bad” or LDL cholesterol levels. So, make a statement and stock up on some of these feisty vegetables today.

Yellow & Orange: Squash, Carrots, Sweet Potatoes
An orange or yellow sweater not only looks pretty, it helps you feel bright and cheery on even the dreariest of days. The same goes for the flavor and health benefits provided by the equally cheerful yellow and orange vegetables. They contain nutrients like beta-carotene, potassium, flavonoids, and vitamin C, all of which play an important role in keeping our eyes, joints, brain, bones, and skin looking and feeling healthy. To stay fit·n·pretty, be sure to include some of these sprightly veggies in your diet.

Green: Broccoli, Kale, Zucchini, Spinach, Asparagus
We love a pretty green cardigan; in it you look pulled together, but in a simple, natural kind of way. The same goes for green vegetables. They may be simple but they are also a delicious source of important nutrients like lutein, fiber, zeaxanthin, calcium, folate, vitamin C, and calcium. All of which play a key role in reducing your risk of cancer, lowering your blood pressure and LDL cholesterol levels, and keeping your eyes, digestive tract, and immune system healthy. We should all be loading up on plenty of these delightful veggies everyday.

Purple: Eggplant, Purple Onions, Purple Cabbage
When choosing a purple sweater, the deeper and more concentrated the color, the more you will stand out. The same goes for purple veggies, the deeper the color, the more flavor and nutrients they contain. Some of the nutrients they provide include phytochemicals, which play an important role in protecting you from cancer, keeping your heart healthy and improving your memory. So make sure to grab some of these pretty veggies the next time you are in produce section.

White: Garlic, Potatoes, Onions, Cauliflower
You may think a simple white cardigan is “boring”, but this little gem goes with everything and you can always count on it in a pinch. The same goes for white vegetables, which may seem “boring”, but their versatility in cooking and health benefits are most certainly not. They contain compounds like beta-glucans, SDG and lignins, all of which provide a powerful boost to our immune system and also help to activate mechanisms in our bodies that fight the development of breast and colon cancer. So don’t be fooled by the simple appearance of these veggies and be sure to stock up on plenty today.

Recipe: Roasted Vegetable Ratatouille

Makes 10 cups

Capers give this vegetarian side dish just the right tangy touch. Spoon the ratatouille over steamed brown rice, if desired.

Ingredients
1 pound eggplant, 1/2-inch dice
1/4 teaspoon salt
1 pound zucchini, 1-inch dice
1 pound yellow squash, 1-inch dice
1/2 pound yellow onion, 1-inch diced
1/2 pound red bell pepper, 1-inch dice
1/4 cup extra virgin olive oil
1 pound Roma tomatoes, 1-inch dice
2 tablespoons minced fresh garlic
3 tablespoons minced fresh oregano
1/4 teaspoon freshly ground black pepper
3 ounces baby nonpareil capers, drained

Method
Preheat oven to 400°F. Dice eggplant first. Combine with salt, set aside in a colander to drain. Prepare remaining ingredients. Combine tomatoes, garlic, oregano and black pepper, set aside. Combine eggplant, squash, onion and bell pepper, with olive oil. Place in roasting pan. Bake 45 minutes, stir once during cooking. Stir in tomato mixture, bake 20 minutes. Stir in capers.

Nutrition
Per serving (1 cup/245g-wt.): 110 calories (60 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 320mg sodium, 12g total carbohydrate (4g dietary fiber, 6g sugar), 3g protein

Thank you Whole Foods! We love your healthy and delicious recipes! Find more delightful meal ideas from them by clicking here.

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