In This Issue
Happy National Nutrition Month® !
Nutritious Dessert: Too good to be true? Not if you know a few tricks.

Nutrition Energy

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Issue: #33March 2013

Happy National Nutrition Month�!   

March is the official National Nutrition Month�, sponsored by the Academy of Nutrition and Dietetics. This month's theme, "Eat Right, Your Way, Every Day," takes into account the role of food preferences, cultural traditions, moral concerns, and health concerns in healthy eating.

In keeping with the theme, we put together a few sample breakfasts that take into account common dietary restrictions and preferences. We picked some of the most common variations in this article, to demonstrated that there are healthy alternatives for everyone.  If you don't see one that matches your dietary restrictions or need help finding more healthy options for meals and snacks to fuel your busy days, we would be happy to have on one of our Registered Dietitians create a personalized plan for you!

No restrictions:

-an omelette (1 egg yolk+whites) with vegetables
                 of your choice and 1 oz of cheese
               -1-2 slices of whole wheat toast with olive oil spread
               -1 servings of fruit

Vegan Diet:
                         -1/2 cup dry oatmeal cooked with 1/2 cup water and 1/2
                         cup soy milk, topped with fresh fruit of your
                         choice and 1-2 tbsp. nut butter
Gluten Free:
                         -1/4 cup dry, rinsed quinoa cooked in 1/2 cup low-fat
                          milk, topped with 2 tbsp. dried fruit (or diced apple),
                          2 tbsp. crushed walnuts and cinnamon to taste

Post workout recovery/athletes:


                         -a smoothie, made with 5oz low-fat Greek style yogurt,
                          1 banana, 3/4 cup of fresh or frozen berries, 1-2 tbsp.
                          wheat germ, 1 tbsp. ground flax seeds, blended with ice
                          and water to reach desired consistency
                          *Bonus: 1/2 cup kale or other dark, leafy veggie    

Nutritious Dessert: Too good to be true? Not if you know a few tricks.
It's finally spring!  Soon the weather will catch up to the seasons and you will be craving cold treats.  The occasional ice cream cone and visit to the frozen yogurt shop are great, but chances are your waistline--and your wallet--can't afford to do that every day. 

In order to satisfy my sweet tooth and maintain a balanced diet, I am always on a quest to find healthy, inexpensive alternatives to frozen confections.
Specifically, I have had years of practice freezing store bought yogurt cups. 

Here is a list of my top freezing yogurts. 

Trader Joe's Bananas and Cream and Vanilla Combination 6-packs: They come in small, 100 calorie servings, so they make a great snack.  Plus, they are delicious!  Always smooth and creamy!  They make other, full fat, flavors too, but the Banana and Vanilla are the only low-fat variety.

Wallaby Organic Yogurt: First of all, they are organic. Second, they come in fun, unconventional flavors, like Maple and Vanilla bean. It is very easy to pretend you are actually eating ice cream.  Like the Trader Joe's yogurts, they always freeze well, without ice crystals.

Trader Joe's Chocolate European Style Yogurt:  They come in individual, 99 cent cups. The yogurt is chocolate flavored and there is a nice chunck of chocolate at the bottom of the cup, so they make a great, healthy dessert. If you like the flavor of coffee, TJ's also makes a Mocha flavored yogurt.

Libert� Coconut Yogurt: This one is a splurge. It's made with cream, so it's essentially ice cream. That being said, it is amazing. It is sweet, thick and creamy, with a nice layer of shredded coconut at the bottom, and the single serving container guarantees
portion control. Just remember to count it as your discretionary calories for the day!

Stonyfield Organic Low Fat Yogurt: It's not my favorite brand, but if you can't get to a Trader Joe's or find a Wallaby, it's a good alternative.  I find that they are slightly more likely to freeze with ice crystals than the other brands. The french vanilla, rather than the strawberry or blueberry, is your best bet for avoiding ice.

Note: If you haven't noticed, there are no Fat Free of Greek yogurts on this list.  In my experience, fat free yogurts generally freeze as hard blocks of ice and frozen Greek yogurts tend to be very hard, rather than creamy. This isn't just a healthy treat, it's also your dessert! Plus, recent studies show that low-fat (rather than non-fat) yogurts are a better choice for many individuals.

These are my favorite yogurts, but there are many more out there. Please experiment to find your own favorites, and let us know what you discover! 


Please continue to let us know what you think, send us topics you'd like to see covered in future newsletters and feel free to pass along to friends & family!



Lauren Antonucci, Director
Nutrition Energy