How To Choose A Healthy Snack

Couponing

Mixed Summer Berry Sundaes

Your favourite summer berries top scoops of sorbet for the perfect summer dessert.
Makes 4 servings
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy
3 cups mixed fresh berries, such as raspberries, blueberries, blackberries, sliced strawberries, divided ,2 tablespoons of black currant juice(if you don't have this, you will need a something as a sweetener - you could use honey),1 tablespoon lemon juice, 1 tablespoon sugar (again you can use a substitute), 1 pint nonfat raspberry sorbet or lemon sorbet, slightly softened
Crush 1/4 cup berries in a bowl with a fork. Add juice, lemon juice and sugar, stirring until sugar is dissolved. Add the remaining 2 3/4 cups berries; stir gently to coat. Place a scoop of sorbet in each dish and top with the berry mixture.
NUTRITION INFORMATION: Per serving: 191 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 48 g carbohydrate; 1 g protein; 6 g fiber; 3 mg sodium; 146 mg potassium.

Fiber Content in Foods

Fiber content in grams*
Split peas, cooked, 1 cup -16.3
Red kidney beans, boiled, 1 cup - 13.1
Raspberries, raw, 1 cup -8.0
Whole-wheat spaghetti, 1 cup - 6.3
Oat bran muffin, medium - 5.2
Pear, medium with skin - 5.1
Broccoli, boiled, 1 cup - 5.1
Apple, medium with skin - 4.4
Oatmeal, quick, regular or instant, cooked, 1 cup - 4.0
Green beans, cooked, 1 cup - 4.0
Brown rice, cooked, 1 cup - 3.5
Popcorn, air-popped, 2 cups - 2.3
Whole-wheat bread, one slice - 1.9

*Fiber content can vary between brands

* I personally start out my day with a high fiber cereal and I find that gets you on the right track right off the bat. I like the new Fiber 1 Raisin Bran Clusters which have 11 grams of fiber in one cup. All Bran also has a new "honey nut flavour" cereal and that too has 11 grams of fiber in one cup. Top the cereal with some berries and you have even more fiber. If you have that much fiber for breakfast, you will be full longer and you will have a good portion of your daily intake of fiber taken care of.

Super Food - The Avacado

Some days are so busy it can seem overwhelming to plan a healthy meal. On the flip side a nutritious meal is just what your body needs to deal with the challenges of a busy lifestyle. Avocado is a super food that can provide you with a super quick and super nutritious meal.

This tasty fruit ranks as one of the worlds healthiest foods. Its rich flavor makes it a good substitute for meat. For example, instead of putting meat in a sandwich or wrap you can add a few slices of avocado. It is loaded with nutrients including potassium, iron, vitamins A, C, E, B-complex, fiber, and heart healthy fats called monounsaturated fats.

If you have little ones you can smile knowing you are nourishing their bodies and minds with this amazing fruit. Some people steer clear of avocados because of their calorie and fat content, however if you eat avocados in lieu of other fats and as part of a diet rich in whole grains, fruits, vegetables, nuts, and lean proteins you shouldn’t worry too much about the fat or calorie content of avocados, especially as part of a child’s diet. In fact, their abundance of nutrients and savory flavor make avocados a perfect way to satisfy cravings and lose weight. For informational purposes, the recommended portion is about 1/5 of a medium avocado or about 2 tablespoons. Here are some great ways to enjoy avocado:

Mashed avocado

Make “avocado-butter” and spread it on a slice of whole grain toast, ½ of a bagel or English muffin, whole grain crackers, or a soft corn tortilla. You can also use it as a dip for baked corn chips or as a topping on potatoes.
Mix with salsa for a salad dressing.
Put avocado and peas into a blender to make a delicious dip while lowering the fat content.
Can make a great “first food” for babies because of their high nutrient content, including fatty acids to help with brain development and because they are easy to digest and do not cause constipation (consult your pediatrician for the appropriate month to introduce solids).


Sliced avocado

Put into a sandwich or tortilla wrap and add lettuce, sprouts and tomatoes.
Throw a few slices on a salad.
Makes a wonderful finger food for toddlers (try coating the pieces with wheat germ if too slippery).

This article was printed in today's Real Living Nutrition Online Newsletter . The author is
Lisa Rainer who is a Registered Dietitian and Certified Provider of Real Living Nutrition Services. Learn more about Lisa at www.reallivingnutrition.com/lisarainer.aspx















Some days are so busy it can seem overwhelming to plan a healthy meal. On the flip side a nutritious meal is just what your body needs to deal with the challenges of a busy lifestyle. Avocado is a super food that can provide you with a super quick and super nutritious meal.

This tasty fruit ranks as one of the worlds healthiest foods. Its rich flavor makes it a good substitute for meat. For example, instead of putting meat in a sandwich or wrap you can add a few slices of avocado. It is loaded with nutrients including potassium, iron, vitamins A, C, E, B-complex, fiber, and heart healthy fats called monounsaturated fats.

If you have little ones you can smile knowing you are nourishing their bodies and minds with this amazing fruit. Some people steer clear of avocados because of their calorie and fat content, however if you eat avocados in lieu of other fats and as part of a diet rich in whole grains, fruits, vegetables, nuts, and lean proteins you shouldn’t worry too much about the fat or calorie content of avocados, especially as part of a child’s diet. In fact, their abundance of nutrients and savory flavor make avocados a perfect way to satisfy cravings and lose weight. For informational purposes, the recommended portion is about 1/5 of a medium avocado or about 2 tablespoons. Here are some great ways to enjoy avocado:

Mashed avocado

Make “avocado-butter” and spread it on a slice of whole grain toast, ½ of a bagel or English muffin, whole grain crackers, or a soft corn tortilla. You can also use it as a dip for baked corn chips or as a topping on potatoes.
Mix with salsa for a salad dressing.
Put avocado and peas into a blender to make a delicious dip while lowering the fat content.
Can make a great “first food” for babies because of their high nutrient content, including fatty acids to help with brain development and because they are easy to digest and do not cause constipation (consult your pediatrician for the appropriate month to introduce solids).


Sliced avocado

Put into a sandwich or tortilla wrap and add lettuce, sprouts and tomatoes.
Throw a few slices on a salad.
Makes a wonderful finger food for toddlers (try coating the pieces with wheat germ if too slippery).


About the Author

Lisa is a Registered Dietitian and Certified Provider of Real Living Nutrition Services. Learn more about Lisa at www.reallivingnutrition.com/lisarainer.aspx