{"id":15365,"date":"2015-10-06T21:00:42","date_gmt":"2015-10-07T01:00:42","guid":{"rendered":"http:\/\/caloriecontrol.org\/create-healthier-eating-habits-by-adding-not-subtracting\/"},"modified":"2018-01-03T11:47:19","modified_gmt":"2018-01-03T16:47:19","slug":"create-healthier-eating-habits-by-adding-not-subtracting","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/create-healthier-eating-habits-by-adding-not-subtracting\/","title":{"rendered":"Create Healthier Eating Habits by Adding, Not Subtracting"},"content":{"rendered":"<div><\/div>\n<p>As a registered dietitian nutritionist I am frustrated when I see headlines like, \u201c5 Foods You Should Never Eat\u201d or \u201cAvoid These 10 Foods to Lose Weight.\u201d I\u2019ve never been a fan of categorizing foods as \u201cgood\u201d or \u201cbad\u201d. One food won\u2019t make or break your diet, cause you to gain or lose weight or create or prevent health problems. The key to healthy eating is consuming a variety of foods in appropriate portions and balancing calories eaten with calories expended with appropriate physical activity.<\/p>\n<p>I prefer to take a positive approach when I talk about nutritious eating. Rather than \u201cfoods to avoid,\u201d I like to talk about foods you should include in your meals and snacks. By focusing on good-tasting, nutrient-rich foods you will have less room for higher calorie, lower nutrient choices. But an occasional treat can certainly still be part of a healthful diet. Read on for my list of 5 foods to <em>add<\/em> to your diet:<\/p>\n<h2><strong>Frozen Fruit<\/strong><\/h2>\n<p>Fresh fruit is always a great choice but frozen fruit can often be less expensive when it\u2019s not in season. And frozen fruit can be more nutritious than fresh because it\u2019s frozen immediately after harvest at its nutritional peak. Plus it\u2019s already washed, peeled and seeded for you! I have frozen blueberries, mango and pineapple in my freezer now. Use frozen fruit on cereal at breakfast, mixed with yogurt for dessert or blended in a smoothie for a snack.<\/p>\n<h2><strong>Greek Yogurt<\/strong><\/h2>\n<p>With more protein and less carbohydrate than traditional yogurt, Greek yogurt weighs in with the same number of calories but is creamier and richer tasting. It\u2019s great for breakfast with fruit and whole grain cereal or with fruit in a smoothie. Try the plain variety as a lower calorie, more nutrient-rich topping for baked potatoes or tacos. I like light yogurt that\u2019s fat-free and sweetened with an artificial sweetener like aspartame, for great taste with fewer calories.<\/p>\n<h2><strong>Orange Vegetables<\/strong><\/h2>\n<p>Loaded with beta-carotene, the plant form of vitamin A, carrots, sweet potato and butternut squash also deliver generous amounts of fiber and potassium. If you don\u2019t want to wash and peel the fresh varieties, canned and frozen are equally nutrient-rich. For creative ways to prepare them check out these recipes: <a href=\"https:\/\/aspartame.org\/marinated-carrot-salad\/\" target=\"_blank\" rel=\"noopener\">Marinated Carrot Salad<\/a> and <a href=\"https:\/\/aspartame.org\/sugar-free-sweet-potato-pie\/\" target=\"_blank\" rel=\"noopener\">Sugar-Free Sweet Potato Pie<\/a>.<strong>\u00a0<\/strong><\/p>\n<h2><strong>Brown Rice<\/strong><\/h2>\n<p>Brown rice is a delicious way to get more whole grains \u2013 which most people don\u2019t consume enough of \u2013 in your meals along with a healthy dose of iron, B vitamins and fiber. It\u2019s easier than ever to enjoy rice with 10-minute quick cooking and 90-second microwavable varieties along with flavored and combination rice mixes. Eat it as a side dish, top it with a veggie and lean meat stir-fry, combine it in a casserole or even have it for breakfast with low-fat milk and fruit.<\/p>\n<h2><strong>Eggs<\/strong><\/h2>\n<p>The 2015 Dietary Guidelines Advisory Committee gave the green light to eating eggs every day after research in the last 20 years found eggs diet don\u2019t raise blood cholesterol levels in most people. With high quality protein and an array of vitamins and minerals, eggs are an inexpensive easy-to-prepare way to boost nutrition. Scramble them with veggies, layer on whole grain bread with a slice of cheese or opt for a hard cooked egg as a snack dipped is salsa or spicy mustard.<\/p>\n<p>So rather than focusing on foods to leave off your plate, make it a goal to add nutrient-rich foods like these to every meal. Before long you will no doubt feel better, have more energy and won\u2019t miss those \u201cfoods to avoid.\u201d<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img decoding=\"async\" class=\"wp-image-15316 alignleft\" src=\"http:\/\/caloriecontrol.org\/wp-content\/uploads\/theskinnyonlowcal.orgNeva-Cochran-240x300-80e0b4ec702cddaa2b94db921097e2a3b6dc42c7-1-240x300.jpg\" alt=\"\" width=\"183\" height=\"229\" \/><br \/>\nNeva Cochran, MS, RDN, LD\u00a0<\/strong>is a registered dietitian nutritionist based in Dallas. She was a freelancer with Woman\u2019s World magazine for 20 years and currently serves as a nutrition communications consultant to a variety of food and nutrition organizations, including the Calorie Control Council and the Egg Nutrition Center. She is passionate about promoting fact-based food and nutrition information to help people enjoy nutritious eating.\u00a0Follow her on Twitter\u00a0<a href=\"https:\/\/twitter.com\/NevaRDLD\">@NevaRDLD<\/a>\u00a0and check out her blog\u00a0at\u00a0<a href=\"http:\/\/www.nevacochranrd.com\/\">www.NevaCochranRD.com<\/a>.<\/p>\n<p>The post <a href=\"https:\/\/aspartame.org\/create-healthier-eating-habits-adding-not-subtracting\/\" rel=\"nofollow\">Create Healthier Eating Habits by Adding, Not Subtracting<\/a> appeared first on <a href=\"https:\/\/aspartame.org\/\" rel=\"nofollow\">Aspartame<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As a registered dietitian nutritionist I am frustrated when I see headlines like, \u201c5 Foods You Should Never Eat\u201d or \u201cAvoid These 10 Foods to Lose Weight.\u201d I\u2019ve never been a fan of categorizing foods as \u201cgood\u201d or \u201cbad\u201d. One food won\u2019t make or break your diet, cause you to gain or lose weight or [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15366,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[77,59,12,53,157],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Create Healthier Eating Habits by Adding, Not Subtracting - Calorie Control Council<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/caloriecontrol.org\/create-healthier-eating-habits-by-adding-not-subtracting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Create Healthier Eating Habits by Adding, Not Subtracting - Calorie Control Council\" \/>\n<meta property=\"og:description\" content=\"As a registered dietitian nutritionist I am frustrated when I see headlines like, \u201c5 Foods You Should Never Eat\u201d or \u201cAvoid These 10 Foods to Lose Weight.\u201d I\u2019ve never been a fan of categorizing foods as \u201cgood\u201d or \u201cbad\u201d. 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