Nutrition Insight

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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5 Tips for Healthier Microwave Popcorn

Pop and eat? Alas, healthy snacker, it’s not quite that simple. 1. GO LIGHT ON FAT Choose the 94% fat-free variety. It has about half the fat of the “light” variety—about 2g per 6 cups, a reasonable serving. 2. A BAG ISN’T A SERVING The common 3-ounce bag pops into 11 to 15 cups. Share, and eat half: about 175 calories. […]

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Menu Decoder: Starbucks’ Food Gets a Makeover

It’s much more than cosmetic. But is the new menu healthier? Starbucks‘ biggest-ever food gamble is underway, with more to come. It all started late last year, when the coffee colossus introduced a line of pastries from La Boulange, a San Francisco-based artisanal bakery chain that it bought for $100 million in 2012. That was the first move in a […]

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Is there such a thing as a sweet tooth, and can I adjust it?

Yes, and you really can lick candy cravings. We’ve all heard that humans have an innate preference for sugary foods. However, research also suggests that some people are genetically more predisposed to craving sugar. Whatever the case may be for you, it’s possible to “reset” your palate. Start slowly, using a strategy familiar to people who cut sodium to help […]

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What’s the deal with high-fructose corn syrup?

A lot of fuss about not quite the right thing. The real problem is the caloric density and, frequently, nutritional paucity of the highly processed foods to which HFCS is added during food processing. HFCS is made by breaking down corn into its chemical components and altering the ratio of glucose to fructose. (Fructose is naturally much sweeter.) Biochemically, sugar […]

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