Category: Nutrition Tips

Weight Loss on a Budget

1/27/2020

The number one question we get through our Ask a Nutritionist form is, “How can I lose weight?” It is a tricky question since there is no one right answer. Every person has his or her own special needs.

What we do know for sure - you don’t need a fancy meal delivery service, or a special diet plan to lose weight! Healthy weight loss comes from a little knowledge, and a lot of dedication. Below we’ll share some of our favorite, free tools and tips to help you meet your personal weight loss goals while saving money.

Know What You Need

The first step in managing your weight is knowing how many calories your body needs. Your own personal needs are based on your age, sex, height, weight, and how much physical activity (exercise) you get daily. You can find your healthy eating style using the MyPlate Plan. For a quick estimate, you can use our “Calories Needed Each Day” guide.

Maria's Weight Loss Plan

To understand how the MyPlate Plan can help you lose weight, let’s look at Maria:

Maria is a 44 year-old woman. She is 5 feet tall and weighs 135 pounds. She currently does not get much physical activity. She would like to lose weight, so she has more energy to play with her granddaughter.
According to Maria’s MyPlatePlan she needs 1800 calories to maintain her weight, or 1600 calories to get to a healthy weight.
By following the suggestions on her personalized MyPlatePlan, Maria can slowly lose weight to meet her goal.

Keep Track

Once you know what you need to do to lose weight, you need to make sure you do it. That means keeping track of what you eat and drink daily. You can do this by using your MyPlatePlan. You can also write it down in a daily journal, or in the notes of your phone. If you enjoy technology, the free Start Simple with MyPlate app or MyFitnessPal app may work for you.

Eat Regular Meals and Snacks

Your body is not meant to go without food for long. It’s a good idea to enjoy meals every 4 – 6 hours with small snacks in between (every 2 hours). This keeps your blood sugar steady and prevents hunger from causing you to overeat.

Fill Up on Fiber & Protein

Another tip for preventing hunger is to choose healthy, filling foods. Fruits, vegetables, whole grains, and beans contain fiber. These foods fill up your belly and keep your blood sugar steady. Protein also helps to keep your blood sugar level and prevents cravings. Adding a protein-rich food to every meal will help you eat less. Fill up on the following healthy foods:

Fruits and Vegetables - Half of the foods you eat during the day should be fruits and vegetables. Some great examples of filling fruits include apples, berries, oranges, bananas, pears, and melon. Fiber-rich veggies include leafy greens, broccoli, cauliflower, green beans, onions, okra, and celery. See Vegetables the Easy Way and 14 Tips for Using Canned & Frozen Fruits for more ideas.
Whole Grains - Brown rice, whole wheat pasta, whole grain bread, quinoa, oats, and popcorn are a few of the filling whole grain foods. Find more Whole Grain Tips from ChooseMyPlate.gov.
Lean Proteins – Chicken, turkey, fish, tofu, nuts, beans, eggs, and lentils are some of the healthiest protein foods. See the Cheapest Protein Foods and Save Money with Plant Proteins for more inspiration.

Snack Healthy

Snacks tend to have a bad reputation. That’s because many of the packaged foods we call “snacks,” like chips, cookies, cakes, are loaded with sugar, salt, and too many calories. To learn what makes a great snack see our Healthy Snacking Tips guide. You can also pick from our Healthy Snack Recipes, or explore 13 Homemade Snacks.

Drink Water!

We’ve talked about this on the blog before (here, and here, and even here). Water is the best choice in drinks. It doesn’t have calories which means you can drink as much as you want. Some studies have even shown that drinking water before meals helps to reduce your appetite. Besides, when staying active, it is important to get enough water so that you keep hydrated. Aim for 6-10 cups to day. Learn more at Water First for Your Thirst.

Move More

Don’t forget to move as much as you can! The more you move, the more calories you burn. Plus, all that movement helps to build muscle which helps to burn even more calories. Talk about a win/win!! Find lots of ideas on ways to get more activity in your day on the Move Your Way website. Keep it fun so you'll stick with it. Play with your kids, take a walk with a friend, or follow along to an exercise video on your phone.

For more fun ways to be active, check out our Free Health Events in CT calendar. There you will find activities like hiking, dance, yoga, and Zumba near you. And, watch for next month's blog where we uncover some of the best places to walk or hike in Hartford.

A Note On Weight

It's always a good idea to discuss your weight loss goals with a trusted physician and/or dietitian. They will know more about your personal health and physical abilities. Also, when losing weight, slow and steady is best. Fad diets that promise quick results often lead to weight gain. Lasting weight loss takes time. You can do it!

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4 Sneaky Sources of Sugar

10/24/2019

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Oh sugar – why must you taste so good? The sweet taste of sugar makes us want to eat more. This can lead to weight gain. In addition, sugary foods contribute to tooth decay and other health problems, plus they are low in nutrients. What a letdown!

We all know that junk foods like cake, candy, ice cream, and cookies are high in sugar. However, there are healthy foods and drinks that are surprising sources. Let’s uncover where sugar is hiding, and find low sugar solutions that will help you eat well and spend less.

4 Grams of Sugar in a Teaspoon or Packet

1 teaspoon of sugar is the same as 1 packet. They both have around 4 grams of sugar. Thinking about packets or teaspoons is a good way to visualize how much sugar you are getting. Most of us eat much more than we realize. See "Added Sugar" for a printable guide.

#1 - Fruit Juice

It’s made from fruit so it seems healthy. While it does have vitamins, even 100% fruit juice is high in sugar. How much are we talking? One cup of orange juice contains a whopping 26 grams of sugar – that’s almost 7 packets (teaspoons) of sugar!

The Low Sugar Solution: Eating a piece of fruit is a much better choice than drinking the juice because you also get filling fiber. If you love juice, try to limit yourself (and your kids) to ½ cup per day. If you love fruity flavors, try unsweetened flavored waters and seltzer, or add a squeeze of lemon or lime to your water. For even more tasty suggestions see: “5 Simple Drinks”

#2 - Sweetened Drinks

Juice is not the worst offender when it comes to sugary drinks. Most sweetened drinks we buy have way too much sugar – much more than you would ever add yourself. Here are some scary examples:

Bottled Coffee Drink : 9 1/2 ounce bottle = 124 grams of sugar = 31 packets
Soft Drinks / Soda: 20 ounce bottle = 65 grams sugar = 16 packets
Flavored Milk: 16 ounce Chocolate Milk = 54 grams sugar = 13 ½ packets
Bottled Iced Tea: 16 ounce bottle = 48 grams sugar = 12 packets
Sports Drinks: 16 ounce bottle = 28 grams sugar = 7 packets

The Low Sugar Solution: Make water your first choice for drinks. You can also buy and order drinks plain (i.e. black coffee, plain milk, and unsweetened tea). If you are craving sweet, add the sweetener yourself and taste as you go. Aim for just a few teaspoons (packets) of sugar or honey to start, and try to reduce your intake over time while your taste buds adjust. To flavor milk, add chopped fruit and blend into a fruit smoothie. Or, use 100% cocoa powder instead of chocolate syrup or drink mixes to make a healthier chocolate milk.

#3 - Flavored, Sweetened Yogurt

Like fruit, milk and other dairy products have natural sugars. As a result, when dairy products like yogurt are flavored and sweetened the sugar content skyrockets. For example, a small container (6 ounces) of strawberry yogurt has 28 grams of sugar, which is like adding 7 teaspoons of sugar.

The Low Sugar Solution: Buying plain yogurt and adding fresh fruit such as ¼ cup of strawberries will help you save over 4 teaspoons of sugar, bringing your total down to just 10 grams! If you desire more sweetness, add a drizzle of fruit preserves or honey, or a sprinkle of brown sugar. Add vanilla extract or cinnamon for even more flavor without adding sugar.

#4 - Sauces

One of the most shocking places that sugar shows up is in condiments and sauces that don’t even taste that sweet. Here’s the lowdown on the sugar content found in some popular brands:

Barbecue Sauce: 2 Tbs = 15 grams sugar = 3.5 packets
Spaghetti Sauce: ½ cups = 12 grams sugar = 3 packets
Ketchup: 2 Tbs = 8 grams sugar = 2 packets

The Low Sugar Solution: Read food labels, paying close attention to “Added Sugar”, and choose brands that are the lowest in sugar. Perk up foods with herbs and spices like garlic, onion powder, and oregano, which are naturally sugar free. Use vinegar for dipping fries or fish sticks. Vinegar is also a great way to thin out ketchup or barbecue sauce so you can use less. Try other condiments like mustard, salsa, hummus, or tahini, which add flavor without a lot of sugar.

The Good News About Reducing Sugar

In addition to saving calories and improving your health, there is another major advantage to lowering sugar intake. You can actually save money too! For instance, ditching a daily 20 ounce bottle of cola will save you $13 dollars AND 1667 calories in just one week! Drinking water, making your own tea or coffee, and buying plain, unsweetened foods like yogurt and milk all add up to savings for your wallet and your waistline.

Find More Tips and Tools for Lowering Your Sugar Intake Below:

A Guide to Added Sugar

No Added Sugar Recipes

The Truth About Juice

Water First For Your Thirst

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Eating Gluten-Free on a Budget

8/30/2019

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Last month we talked about the challenges of managing “Food Allergies on a Budget.” This month, we are discussing gluten. Similar to allergens, gluten is tricky to avoid. Read on to learn the basics of the gluten-free diet, and if it’s right for you.

What is Gluten?

Gluten is a protein found in the grains; rye, most oats, barley, and wheat.

TIP: You can use the phrase ROB W to remember which grains have gluten.

Is a Gluten-Free Diet Better?

There’s a myth that eating a gluten-free diet leads to weight loss, or is healthier than other ways of eating. This isn’t necessarily true. Gluten-free products can be lower in fiber and other nutrients, and higher in sugar. In addition, specialty gluten-free foods, like breads and pizzas, generally cost twice as much as regular versions. For most of us who are trying to eat well while spending less, eating gluten-free may not be the best option.

Who Needs to Avoid Gluten?

Unfortunately, if you are one of the 3 million people with celiac disease, then eating a gluten-free diet is essential. When someone with celiac disease eats gluten, it damages their digestive tract and leads to uncomfortable symptoms like bloating, cramps, diarrhea, mouth sores, irritability, anxiety, fatigue, and more. If you have any of these symptoms, please see your doctor so they can determine if you might have this autoimmune condition.

Could it Be Gluten Intolerance?

Some people don’t actually have celiac disease, but they don’t feel well after eating gluten. This is called, “gluten intolerance.” If you have an intolerance, you are better off avoiding or severely limiting gluten (we’ll show you how as you keep reading).

Where is Gluten Hiding in Each Food Group?

The best way to avoid hidden gluten in foods is to choose unprocessed foods that don’t have extra sauces or additives. It’s also very important to read ingredient labels to be sure there are no gluten-containing ingredients. Here’s what to watch for in each of the groups:

Grains – Gluten is mainly found in the grain group in rye, barley, and wheat. Most oats also contain gluten because they are processed with other grains. You can find “gluten-free oats,” but they tend to be more expensive. All types of wheat must be avoided including farro, durum, and spelt. Products made from wheat like bulgur, semolina, pasta, and couscous must also be avoided. Any foods made with wheat flour must also be eliminated. That long list of foods includes flour tortillas, cereals, gravies, crackers, soups, chowders, and baked goods such as breads, rolls, cakes, pies, and cookies.

Protein – Fresh cuts of meat and fish, are all naturally gluten-free. Watch out for breaded cutlets and meats covered with gravy or fried in oil that has been used to cook other gluten-containing foods. Beans, tofu, nuts, and eggs are gluten-free and tend to be filling and budget-friendly options.

Vegetables – All vegetables are gluten-free. Watch out for frozen vegetables in sauce. These often have gluten ingredients to make them thick and creamy. It is safer to melt your own cheese or add your own seasonings over plain veggies.

Fruits – All fruits are gluten-free. Be aware of fruit pies or cobblers which have gluten in the crumb topping or crust.

Dairy – Most plain and even flavored milks and yogurts do not have gluten. The same is true for the majority of fresh cheeses. But, occasionally they may contain additives. Be sure to read labels.

Other – Condiments and dressings are especially hard to trust. Many seasonings and sauces include malt which comes from barley. You will find this in malt vinegar and in some salad dressings. Soy sauce, BBQ sauce, and seasoning packets also often contain wheat. Again, be especially careful to read all labels to be safe and use your own spices whenever possible (see our Sodium Free Spice Blends).

What CAN You Eat on a Gluten-Free Diet?

Don't worry - there are lots of foods that are gluten-free.

Check out our Gluten-Free Shopping List [PDF] for simple suggestions.

7 Easy Gluten-Free Meals & Snacks

When you need a meal fast, it is helpful to have a few trusty ideas on hand. Be creative – eat breakfast meals for dinner and try foods in different ways. The following favorites offer inexpensive, quick bites for any time of day.

Tacos

Corn taco shells and tortillas don’t have gluten and they are inexpensive. Stuff them with traditional meats or beans (like our Vegetarian Tacos recipe). Or try them in new ways. One of our SNAP4CT dietitian’s enjoys Peanut Butter Banana Tacos. Just toast a corn taco shell, slather it with a tablespoon of peanut butter and add a sliced banana.

Greek Yogurt Parfait

Plain or vanilla Greek yogurt layered with nuts and fruit is a tasty treat. A traditional Fruit Yogurt Parfait recipe uses granola, but you can leave that out, or use shredded coconut or a gluten-free cereal for added crunch.

Eggs & Sausage

You can find chicken sausage in the refrigerator case or turkey and rice sausage links in the freezer section of the store. They cook up in minutes. Serve with eggs cooked to your liking and you have a filling, easy meal. Add a side of cooked spinach for more nutrition, like in our Green Eggs recipe.

Stuffed Baked Potato

Baked potatoes are nutritious, filling and easy to make. Stuff your potato with beans and spices for a great meal any time like with these Southwest Baked Potatoes.

Lettuce Wraps

Large iceberg lettuce leaves can replace bread or a bun. Use lettuce leaves to wrap hamburger patties or in this fun Black Bean Lettuce Wraps recipe.

Cream of Rice Cereal with Fruit & Nuts

Cream of rice is easy to make and inexpensive. Add banana for some fiber and natural sweetness and top with your favorite chopped nuts for added protein.

BONUS TREAT! Black Bean Brownies

Following a gluten-free diet is difficult and often means skipping baked treats. You don't have to miss out! Our Black Bean Brownies don’t have any flour, but they still taste rich and delicious.

For More on Celiac and the Gluten-Free Diet:

Find a list of Resources on Celiac Disease from the U.S. National Library of Medicine
Explore Gluten-Free Foods from the Celiac Disease Foundation
Get tips on Label Reading from the Celiac Disease Foundation

For More Tips on Grocery Shopping on a Budget:

6 Ways to Save Money Grocery Shopping, and
5 Tips to Make Grocery Shopping Easier

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Food Allergies on a Budget

7/25/2019

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Having food allergies is difficult for everyone! Add in the challenge of a limited budget, and it can feel overwhelming. We at SNAP4CT want to help. With a little planning, you can keep yourself, or your loved ones, safe and healthy, while still saving money.

The Most Common Food Allergens

There are 8 major food allergens. They include milk, eggs, fish, shellfish (crab, lobster, shrimp), tree nuts (such as almonds, walnuts, pecans), peanuts, wheat, and soybeans.

Steps to Avoid Allergens in Foods

No matter what you are allergic to, it is important to minimize the risk of an allergic reaction by following these steps:

Read Ingredients Labels – Always know what is in the food you are eating. Do this by reading the ingredients label on any packaged food you eat or drink. Food makers must alert consumers when any of the 8 major food allergens are included in a product. If the specific allergen isn’t actually listed in the ingredients list, you will find a warning at the bottom that says, “Contains…” (i.e. Contains Wheat, Milk, and Soy.)
Prepare Food Yourself – It is always better to make your meals and snacks yourself from unprocessed foods that have few added ingredients. This ensures that no sneaky additives will make you sick.
Avoid Cross-Contamination of Allergens – Cross-contamination happens when one food mixes with another food by accident. This can occur in several ways. One common way is when you use a knife, cooking utensils, or cookware to prepare a food that contains allergens, and then don’t thoroughly clean that item before preparing a safe food. To eliminate this problem, use a special plate, pot and utensils when preparing food for the person with allergies. Buying a few plates and a set of utensils in a single color, or marking them “allergen free” will help you remember which ones to use.
Ask Questions – When eating away from home, you must be sure that what you are served is safe. Ask questions about how the food was prepared, what ingredients were used, and if you can have a dish modified so that it will be safe to eat.
Pack Safe Snacks – Always be prepared. Find a go-to treat that you know you can eat. Many fruits are safe and naturally portable making them a great base to a meal or snack away from home. Bananas, apples, oranges, pears, and grapes are all healthy choices.

Fruits & Vegetables are Safe

On that note, both fruits and vegetables are excellent options for anyone with food allergies. The proteins in foods are generally what cause a food allergy. Fruits and vegetables are naturally low in protein, which usually makes them a safe and healthy choice.

In order to save money when buying fruits and vegetables, look at all the options - fresh, frozen, and canned. When buying frozen/canned fruits and vegetables, look for those without sauces or additives.

Dairy Food Replacements

If you must avoid dairy, it is important to look to alternatives fortified with the calcium and vitamin D needed for bone health. Unsweetened plant-based milks are an easy swap for cow’s milk.

Soy or rice milks are available in most stores next to the cereal in shelf-stable boxes and in the dairy section.
Almond, cashew, or coconut milks and yogurts are also available in the dairy section.

These dairy alternatives tend to cost more, so watch for sales and coupons to help make these options more affordable. [Find more money-saving shopping tips here.]

For more info see, Non-Dairy Sources of Calcium from MyPlate.

Options for Peanut Allergies

With so many kids dealing with life-threatening peanut allergies, it has become common for schools to ban peanuts and peanut butter.

Sunflower butter is a safe alternative to peanut butter. While it does cost more, a little spread can go a long way. Use it on celery sticks topped with raisins to make a kid-friendly snack, “Ants on a Log”.
Sunflower seeds are the most economical of the seeds and they can serve as a healthy snack on their own or in a Trail Mix.
Try Roasted Chickpeas for a healthy snack that mimics the crunch of nuts.

Inexpensive, Allergen-Free Recipes

The following meals and snacks are inexpensive, easy to make, and free from the 8 major allergens:

Need More Info on Food Allergies?

The following resources offer additional help:

“What You Need to Know about Food Allergies” – from the FDA
Tips for Avoiding Your Allergen (PDF) - from Food Allergy Research & Education (FARE)

Watch for next month when we talk about Eating Gluten-Free on a Budget.

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SNAP4CT Blog

Weight Loss on a Budget

Know What You Need

Maria's Weight Loss Plan

Keep Track

Eat Regular Meals and Snacks

Fill Up on Fiber & Protein

Snack Healthy

Drink Water!

Move More

A Note On Weight

4 Sneaky Sources of Sugar

#1 - Fruit Juice

#2 - Sweetened Drinks

#3 - Flavored, Sweetened Yogurt

#4 - Sauces

The Good News About Reducing Sugar

Find More Tips and Tools for Lowering Your Sugar Intake Below:

Eating Gluten-Free on a Budget

What is Gluten?

Is a Gluten-Free Diet Better?

Who Needs to Avoid Gluten?

Could it Be Gluten Intolerance?

Where is Gluten Hiding in Each Food Group?

What CAN You Eat on a Gluten-Free Diet?

7 Easy Gluten-Free Meals & Snacks

Food Allergies on a Budget

The Most Common Food Allergens

Steps to Avoid Allergens in Foods

Fruits & Vegetables are Safe

Dairy Food Replacements

Options for Peanut Allergies

Inexpensive, Allergen-Free Recipes

Need More Info on Food Allergies?

Subscribe to our
blog & receive a FREE cookbook!

Categories

Archives

Services

Support

SNAP4CT Blog

Weight Loss on a Budget

Know What You Need

Maria's Weight Loss Plan

Keep Track

Eat Regular Meals and Snacks

Fill Up on Fiber & Protein

Snack Healthy

Drink Water!

Move More

A Note On Weight

4 Sneaky Sources of Sugar

#1 - Fruit Juice

#2 - Sweetened Drinks

#3 - Flavored, Sweetened Yogurt

#4 - Sauces

The Good News About Reducing Sugar

Find More Tips and Tools for Lowering Your Sugar Intake Below:

Eating Gluten-Free on a Budget

What is Gluten?

Is a Gluten-Free Diet Better?

Who Needs to Avoid Gluten?

Could it Be Gluten Intolerance? ​

Where is Gluten Hiding in Each Food Group?

What CAN You Eat on a Gluten-Free Diet?

7 Easy Gluten-Free Meals & Snacks

Food Allergies on a Budget

The Most Common Food Allergens

Steps to Avoid Allergens in Foods

Fruits & Vegetables are Safe

Dairy Food Replacements

Options for Peanut Allergies

Inexpensive, Allergen-Free Recipes

Need More Info on Food Allergies?

Subscribe to our​blog & receive a FREE cookbook!

Categories

Archives

Services

Support

Could it Be Gluten Intolerance?

Subscribe to our
blog & receive a FREE cookbook!