Nutrition Insight

Milk vs. Almond Milk: The Numbers

They’re interchangeable as a white liquid for cereal, but in terms of nutrition, they’re quite different. Almond milk has very little protein and no calcium naturally. Dairy milk is often higher in calories. 8 ounces of 2% reduced-fat milk > 122 calories, 4.8g fat, 8g protein 8 ounces of 1% low-fat milk > 102 calories, 2.4g fat, 8g protein 8 ounces of […]

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The Secret to Stretching Mozzarella

Melty mozzarella cheese comes in two forms. Fresh mozza is soft, creamy, and often packed in water. When it gets dehydrated, salted, and shredded, you end up with America’s most popular topper for anything Italian. We prefer fresh, and here’s why: As the pizza on the right shows, fresh mozza has more ooey-gooey melting power, especially when you use the […]

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Whip It, Whip It Better: How to Make Lighter Whipped Cream

There are times when nothing but a dollop will do: Plopped over a slice of fresh pie or spread between fudgy layers of cake, real whipped cream is sublime in a way that can’t be copied. But with nearly 2 grams of saturated fat per whipped tablespoon, heavy cream can be heavy in ways a healthy cook wants to avoid. […]

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Brown Rice Bowls Under 400 Calories

Brown rice used to be a 45-minute cooking job, and if you forgot to put the pot or rice cooker on, it could really slow down a dinner. But the precooked supermarket pouches have changed that: very good quality, very fast. Just add veggies, greens, lean proteins, even leftovers. Start with 3/4 cup cooked brown rice; then top, toss, and […]

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What’s in a Squirt, a Squeeze, and a Pour?

Here’s what you’re getting when you self-serve a restaurant condiment. Ketchup Pump One 2-ounce paper cup holds 1/4 cup of ketchup, and two full pumps from the ketchup dispenser will fill it. 1/4 cup ketchup = 80 calories, 0g fat, 640mg sodium Soy Sauce Splash It takes just under 4 seconds to pour 1 tablespoon. 1 tablespoon soy sauce = 10 calories, 0g fat, […]

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All-Day Energy Eating

Our bodies need calories to create the energy we need to experience that vim, zip, and get-up-and-go. But it matters how those calories are packaged—whether they’re bundled with protein, fiber, and healthy fats or delivered as refined carbs and sugars. Refined, simple carbs, found in many snacks, cause a spike in blood sugar followed by the notorious crash. Complex foods […]

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Grilled Cheese Trick: Cheesy and golden-crisp with half the fat. How’d we do it?

Making an iconic grilled cheese—complete with gooey, melty goodness contrasted against golden-crisp bread—is no small feat for a nutrition-minded cook. An impeccably creamy interior is easy to achieve with several ounces of hearty cheddar, and even easier with American. Fry it (let’s not kid ourselves by calling this a sauté) in a chunk of butter, and you’re in 400-plus-calorie territory, […]

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Finally! Nutrition Labels Are Getting a Makeover

Finally! Nutrition label changes could make it clearer to Americans what they’re actually eating. This morning, first lady Michelle Obama introduced an FDA-backed plan to significantly revise food labels. Insert applause here, then begin holding breath. • The most prominent text on the label would tell you how many servings are actually in a box or bag. No longer would a […]

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3 Ways to Lighten Your Own Chili Recipe

Use these three simple swaps to lighten up your  favorite chili recipes. 1 LEANER MEAT: Use 10% lean ground beef instead of 20% lean and save 88 calories and 4g sat fat per serving. 2 BETTER BEANS: Beans add bulk and fiber, but canned varieties may also add lots of sodium. Look for lower-sodium and organic varieties with less than 200mg per […]

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How to Pop Your Own Popcorn

The Oscar nominees were announced this morning, which means it’s about time I saddle up to my sofa and catch up on this year’s best flicks. I see a lot of popcorn in my future. If you’re a fan of microwave popcorn, buy your bags with these 5 tips for healthier popcorn in mind. If you like to DIY your […]

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