While the Nutrition Fact label can tell you a lot about a food, you need to check the ingredients list to see what you’re really eating. Is your breakfast cereal made with whole grains or does your favorite salad dressing contain oil that is high in saturated fat, for example.
By law, ingredients lists must be ordered by weight. The heaviest ingredient goes first, followed by the next heaviest, and so on. It is not a good sign if sugar is the first ingredient in a cereal or when bad fats like partially hydrogenated soybean and cottonseed oils are the third ingredient listed on a can of biscuit dough.
Below is a list of common phrases found on many food packages:
Cholesterol Free or No Cholesterol: Don’t be fooled by the words No Cholesterol written across the label of a jar of peanut butter or bottle of canola oil. If you turn to the Nutrition Facts label, you’ll see that no brand of either food has cholesterol – and never did! Only foods of animal origin contain cholesterol. But manufacturers hope you don’t know that.
Light: This word is used to describe fat content, taste, or color. If the manufacturer is describing the fat content as “light,” the product has at least 50 percent less fat than the original. The label must also say “50% less fat than our regular product.” “Light” olive oil, on the other hand, describes the oil’s color. The oil is as caloric as regular olive oil, but has been processed to remove some of its flavor. A muffin mix can say “light and fluffy” as a way to describe its texture or consistency.
Low-Fat or Fat-Free: Low-fat products must contain 3 grams or less fat per serving and fat-free products must have less than 0.5 grams of fat per serving. But check the number of calories – that number could be very high. It is easy to gain lots of weight eating fat-free cookies because they are loaded with sugar.
Low Sodium or Light In Sodium: This means that the sodium was cut by at least 50 percent over the original product. Be careful when using a “low” version of a super-high-sodium food such as soy sauce or soup. You can still end up consuming a lot of sodium. Check the numbers on the Nutrition Fact Label.
Sugar-Free, No Added Sugars, Without Added Sugars: A sugar-free chocolate candy may not contain a speck of sugar, but it’s still got plenty of fat and calories. Be sure to check out the Nutrition Facts label to know how many calories and grams of saturated fat you’re consuming.
Sweetened With Fruit Juice, Fruit Juice Sweetener, or Fruit Juice Concentrate: These sweeteners are made by reducing fruit juice (usually grape juice) into a sticky sweetener. These sweeteners are not nutritious. They are just like sugar.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
To help you when shopping for whole grains, here are the words you should look for in the ingredients list:
It’s A Whole Grain If It’s Called:
Brown (Also Black, Red, Purple) Rice
Buckwheat
Bulgur (Cracked Wheat)
Millet
Quinoa
Sorghum
Triticale
Whole-Grain Corn
Whole Oats And Oatmeal
Whole Rye
Whole Spelt
Whole Wheat
Wild Rice
It’s Not A Whole Grain It It’s Called:
Corn Flour Or Cornmeal
Enriched Flour
Multigrain (This Means Various Grains, Not Necessarily Whole)
Pumpernickel
Rice Or Rice Flour
Rye Flour Or Rye
Stone-Ground Wheat (It Needs To Say “Stone-Ground Whole Wheat”)
Unbleached Wheat Flour
What Or Wheat Flour
Wheat Germ (Not A Whole Grain, but Very Good For You)
Whole Barley (Pearl Barley; Not A Whole Grain, But Very Good For You)
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
The message is simple: Eat well to stay well. The good news is that you don’t need a graduate degree in nutrition to eat healthfully on a daily basis. What follows are some guidelines and information to help you make informed decisions about what you and your family should eat to maintain a balanced diet.
*Consume a variety of nutrient-dense foods and beverages within the basic food groups. Choose foods that limit your intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
*Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
*Consume three or more 1 ounce equivalent servings of whole grains each day.
*Consume 3 cups of fat-free or low-fat milk or equivalent dairy products per day.
*Derive less than 10 percent of your calories from saturated fat and less than 300mg of cholesterol per day. Avoid trans fats.
*Keep your total fat intake between 20 and 35 percent of your calories, with most fats coming from polyunsaturated and monounsaturated sources, such as fish, nuts, and vegetable oils.
*Choose fiber-rich fruits, vegetables, and whole grains each day.
*Consume less than 2,300mg (about 1 teaspoon) of sodium each day.
*Women who choose to drink alcohol should limit themselves to one drink per day; men should limit themselves to no more than two drinks per day.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Generally animal products are higher in fat than plant foods, but it’s not necessary to cut out all meat and dairy products to keep your fat intake reasonable. Low-fat dairy foods, lean and well trimmed meat, and skinless poultry provide the same amounts of vitamins and minerals as their fattier counterparts. Skinless poultry, fish, dry beans, and split peas are the “slimmest” foods in this category. By removing the skin from poultry, you reduce the fat by almost one half. Most seafood is low in fat and also contains beneficial omega-3 oils, which have been linked to lowering blood cholesterol. Dry beans also provide the body with fiber, which is necessary for digestion.
You can enjoy red meat if you choose lean cuts and trim away all the visible fat (marbled fat cannot be trimmed away). Here are some good choices:
*Beef eye round, top round, tenderloin, top sirloin, flank steak, top loin, and ground beef. Choose ground sirloin; it’s 90 to 93 percent lean.
*Veal cutlets (from the leg) and loin chops.
*Pork tenderloin, boneless top loin roast, loin chops, and boneless sirloin chops.
*Lamb, boneless leg (shank portions), loin roast, loin chops, and leg cubes for kabobs.
Here are some suggestions to make trimming excess fat from your diet easier:
*Choose lean cuts of meat and trim off all the visible fat before cooking. Remove skin from poultry before or after cooking.
*Broil meat on a rack so the fat can drop away.
*Substitute ground chicken or ground turkey for ground beef. Look for ground turkey breast or chicken breast; otherwise, it may contain skin and therefore have as much fat as ground beef.
*Substitute protein-packed dried legumes, like beans and lentils, for meat in casseroles.
*Chill soups and stews overnight so you can remove all the hardened fat from the surface.
*Be skimpy with fat. Use nonstick pans and nonstick cooking spray, or sauté in a small amount of broth or water. Don’t just pour oil into a skillet; it’s easy to add too much. Measure or use a pastry brush to coat pans with a thin layer of oil. When baking, coat pans with a spritz of nonstick cooking spray instead of oils or fats. Kitchenware shops carry oil sprayers you can fill with your favorite oil.
*Experiment with low fat or skim milk, low fat sour cream and cheese, and nonfat yogurt. They provide the same amounts of calcium and protein as the whole milk varieties, but with less fat or none at all.
*When making dips, substitute nonfat plain yogurt for sour cream.
*Use fresh herbs and zesty seasonings literally.
*Choose angel food cake instead of pound cake, especially when making cake-based desserts like trifle.
*To reduce fat and cholesterol, you can substitute 2 egg whites for 1 whole egg in recipes, but don’t substitute egg whites for all the whole eggs when baking. The dessert will have better texture and flavor if you retain a cold or two.
*Replace sour cream with buttermilk or yogurt in recipes for baked goods.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Making precise slices of softer, smaller foods in a snap, literally, with this tool designed to hold slippery, hard-cooked eggs in its cradle as the wires cut through. Cleanup is just as speedy – use a kitchen brush and warm, soapy water.
It can quick slice soft fruits and vegetables such as peeled kiwis, hulled strawberries, white or cremini mushrooms, and pitted olives.
Create perfect rounds from soft cheeses, like fresh mozzarella balls and goat cheese.
Make even pats from a stick of butter.
Be creative and try using an egg slicer on soft foods that you’re preparing. The possibilities are endless.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
When purchasing greens, choose those that look the freshest and have no brown spots. Use greens as soon as you can after purchase.
To wash your greens, first remove and discard the roots, then separate the leaves. Swirl leaves around in a bowl or clean sink filled with cold water for about 30 seconds. Remove leaves and shake them gently to let dirt and other debris fall into the water. Repeat the process, using fresh water each time, until the water remains clear.
Dry lettuce is important. The drier it is the better dressings cling to it. A salad spinner works wonders for drying greens. Many spinners start with the touch of a button and stop on their own when the greens are dry. If you don’t have access to one, pat each leaf dry with a clean paper towel. Once the greens are dry, do not cut or tear them until you use them. Washed greens can be stored in the refrigerator in a resealable bag lined with paper towels.
When cutting or tearing greens for a salad, be sure the resulting pieces are uniformly bite size. If they are too large it makes for messy and difficult eating. If tossing greens with vinaigrette or other dressing, do so just before serving so your greens don’t wilt. Some salads that have mayonnaise-based dressings actually benefit from standing overnight to let the flavors blend.
If you’re running short on time, choose a salad mix from the produce section of your supermarket. Not only do these handy mixes shave minutes from your prep time, they allow you to add variety to any salad. Because they are packaged in a specially designed wrapper that allows the greens to “breathe,” store any leftovers in the original bag. If refrigerated immediately, unopened packages will keep for up to 14 days. Even if the package label says the greens have been prewashed, be sure to wash them again to remove all dirt and grit.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved
Looking to build healthier eating habits? Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about.
The easiest way to cook healthy is to have the proper items on hand. Healthy pantry staples are key ingredients for making healthy meals. Fill your pantry with these shelf basics and then during the week shop for more perishable foods. Try and buy organic when possible.
Dried Beans & Dried Lentils
Canned Beans (No Salt Added)
Whole Grains
Whole Grain Pasta
Rolled Or Steel-Cut Oats
Canned Diced Tomatoes (No Salt Added)
Low Sodium Vegetable Broth
Unsweetened Plain Soy Milk
Unsweetened Plain Almond Milk
Mellow White Miso
Tahini
Peanut Or Almond Butter (No Salt Or Sugar Added)
Raw Nuts (Almonds, Cashews, Walnuts, Pumpkin Seeds, Sunflower Seeds)
Dried Apricots, Dates & Raisins (No Sugar Added)
Dijon Mustard
Cider Vinegar
Nutritional Yeast
Instead of thinking about what not to eat, think about healthy things that you can add to your diet. Strive to incorporate more greens and colorful vegetables into your meals.
Concentrate on whole foods in their natural forms such as fruits and vegetables.
Whole grains are key. Instead of reaching for regular pasta or white bread, look for varieties made with 100 % whole grain flour. Brown rice, quinoa and barley are good choices as well.
Try steaming your vegetables instead of frying in oil.
Think of beans, whole grains, and vegetables as the main event. Keep lean meat and fish at 3 ounces or less.
Remember, there are no quick fixes. Making healthy choices is a process that lasts a lifetime.
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“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved
“What You Put Up With, You End Up With. What Are You Tolerating In Your Life?”
Tiny New York Kitchen ?
The modern day Christmas tree was developed in early modern Germany, with predecessors that can be traced to the 16th and even possibly the 15th century. Devout Christians brought decorated trees into their homes. During the second half of the 19th century Christmas trees (also known as the Yule-tree) became popular beyond Germany, at first among the upper classes. Trees were traditionally decorated with apples, nuts, and other foods. During the 18th century people began to add illuminated candles, which were ultimately replaced by Christmas lights after the invention of electrification. During the early 19th century the Christmas tree became very common in the United States due to German immigrants settling Eastern and Midwestern towns. News spread of the Christmas tree between 1850 to 1860 by “Godey’s Lady’s Book,” and soon it became a common Christmas tradition.
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“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved
Everyone who’s cooking for the holidays wonders what he or she should make for the holidays. I like to keep it simple and typically follow the “don’t experiment on your guests” rule.
Hors D’oeuvres
Mini Crab Cakes With Remoulade Sauce
Cold Seafood Platter (Lobster Tails, Jumbo Shrimp, Jumbo Lump Crab Meat)
Stuffed Mushrooms (Crab, Sausage, Cheese Stuffing)
Chicken Tenders With Honey Mustard Sauce
Chicken & Beef Satay With Asian Dipping Sauces
Jumbo Shrimp Cocktail Platter With Cocktail Sauce
Grilled Shrimp With Aioli
Mini Southwest Chicken Quesadillas With Salsa
Beef Franks In a Blanket With Whole Grain Mustard Sauce
Antipasto Platter With Imported Meats, Cheese, Peppers, And Olives
Assorted Mini Quiche
Bacon Wrapped Sea Scallops
Grilled Citrus Shrimp With Mango Aioli
Tenderloin Of Beef On Crostini With Horseradish Sauce
Salads
Mesclun Salad With Goat Cheese, Maple Candied Walnuts, Dried Cranberries And Balsamic Vinaigrette
Traditional Caesar Salad With Croutons & Shaved Parmesan Cheese
Traditional Caesar Salad With Shrimp Or Chicken
Dinner
Chicken Or Veal Marsala (Sautéed With Fresh Mushrooms & Red Roasted Peppers With Marsala Wine)
Chicken Or Veal Francese (Bathed In Light Egg Batter & Sautéed With White Wine & Lemon Sauce)
Chicken Or Veal Picata (Sautéed With Artichoke Hearts With Lemon Caper & White Wine Sauce)
Chicken Or Veal Parmigiana (Breaded & Sautéed Crispy, Topped With Marinara Sauce, Mozzarella & Parmesan Cheese)
Poached Salmon With Dijon Dill Sauce
Stuffed Filet Of Sole (Stuffed With Crabmeat & Baked With Lemon, Butter & White Wine)
Roasted Tenderloin Of Beef (Serve With Mushroom Sauce Or Creamy Horseradish Sauce & Oven Roasted Potatoes)
Roasted Turkey Breast (Serve With Traditional Stuffing, Gravy & Mashed Potatoes)
Smoked Country Ham (Serve With Roasted Sweet Potatoes & Whole Grain Mustard)
Cheese Ravioli With Marinara Or Bolognese Sauce
Manicotti Stuffed With Ricotta Cheese, Spices & Parmesan Cheese (Topped With Marinara Or Bolognese Sauce)
Stuffed Shells With Ricotta & Parmesan Cheese (Topped With Marinara Or Bolognese Sauce)
Baked Rigatoni With Herb Ricotta & Topped With Mozzarella Cheese
Classic Meat Lasagna
Vegetarian Lasagna
Flour Cheese Lasagna (Ricotta, Parmesan, Romano & Mozzarella)
Eggplant Parmigiana
Eggplant Rollatini
Sausage & Peppers In Tomato Sauce
Sausage & Broccoli Rabe Sautéed In Olive Oil & Garlic
Tuscan Sausage Cook With Broccoli Rabe & Cannelloni Beans In Creamy Tomato Sauce
Desserts
Pies
Cakes
Cookies
Zabaglione
www.tinynewyorkkitchen.com
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen
