Healthy Foods: Let’s See You Top That!

Ice cream sundae
Photo by Flirty Kitty via Flickr

When people are trying to start eating healthier, they often think that eating healthier means eating only rice cakes.  That’s not the case.  First of all, rice cakes hold no nutritional value even though they are low in fat and calories. Second, eating healthy is simply about practicing moderation and being more careful about what you eat.  Something as simple as watching the toppings or condiments you put on your food can make a big difference.

Making good choices
One of the easiest ways you can eat healthier is to be pickier about the toppings you use on your food.  By choosing your toppings wisely, you can make your meal lower in fat, sodium, cholesterol and calories.  By just watching these key areas, you’ll start shaving off a few calories every time you eat and over time probably even a few pounds.  Here are a few items to watch out for:

  1. Butter: When possible, use olive oil instead of butter.  Olive oil is lower in cholesterol, saturated fat and calories.  For recipes, remember that you will need less olive oil to replace butter.  For example; to replace one tablespoon of butter, you will only need 2.25 teaspoons of olive oil.  To make the conversions easier, check out the butter to oil conversion chart.
  2. Mayonnaise: Don’t use mayonnaise on sandwiches or burgers.  Try a healthier condiment.  Some options include plain low fat yogurt, hummus or salsa.  All of those can be good options to try to reduce your fat, sodium and calorie intake.  Salsa is an especially tasty low fat condiment that you can use on baked potatoes, in burgers, in sandwiches or even as a salad dressing.  Just avoid the high sodium versions.
  3. Cheese: Don’t go for items heavy on cheese.  If preparing your own food, either use less cheese or a lower fat cheese or both.  Or you can substitute yogurt cheese for cheese.  It has less fat and fewer calories.
  4. Salad dressings: When having salad, watch the dressing.  A fatty dressing can make some salads worse for you than a cookie.  Instead, try topping your salad with olive oil and vinegar, salsa or lemon juice.
  5. Salad toppings: Minimize salad toppings like bacon bits, croutons, cheese and eggs.  They can add a lot of calories to a seemingly innocent salad.  Stick to vegetables, legumes and fruits to keep your salad healthier.
  6. Dessert toppings: If you find yourself having dessert, like ice cream, cake or even some coffee drinks, stay away from the toppings.  Don’t add whipped cream or other toppings.  All those extras can add up.  Besides, you’re just covering up the taste of your dessert!

The bottom line is if you want to be healthier, try to steer clear of condiments or toppings that are high in fat, sodium, cholesterol and calories.  Your body will be happier if you do!

Comments (3)

Trackback URL | Comments RSS Feed

  1. Rosy says:

    Great info and links, Talli! Every teaspoon does count!

  2. Mark says:

    Great stuff! Have a fantastic Thanksgiving!

  3. Blake says:

    nice. I love salsa! My wife always asks me why I put it on everything!

Leave a Reply

If you want a picture to show with your comment, go get a Gravatar.