Nutrition Insight

A Lower-Fat, Lower-Carb Mash

One thing—as certain as turkey and cranberry and groans from couch-bound overeaters—is demanded of this holiday season: heaping bowls of fluffy mashed potatoes. It’s a rich dish: As any cook knows, the secret to smooth texture is a knob of butter and a serious glug of cream. A serving of potatoes is about 250 calories, with 8g of sat fat. […]

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Despite Study, Apps That Track Calories Still Makes Sense for Weight Loss

Can an calorie-tracking app on your phone help you lose weight? Not if you don’t use it — at least that’s the conclusion of a new study. Researchers recently looked at usage of the popular smart phone app MyFitnessPal, which tracks meals and calories and integrates with wearable fitness trackers like Jawbone’s UP band. They split 212 primary care patients […]

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How to Make a Healthier Cheese Sauce

Few things can elevate green veggies or a pile of nachos quite like cheese that’s been melted down with butter into a rich, creamy sauce, then slathered on top. Sauces, however, can be calorie-packed: A from-scratch cheese-and-butter sauce contains about 90 calories in just 2 tablespoons. Go the convenience route with processed cheese and you’re looking at more than 400mg […]

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John Oliver to Big Sugar: #ShowUsYourPeanuts

Halloween week is primetime for chocolates and candies, lollipops and licorice sticks. That also means it’s the ideal week for some real talk about sugar. You may have heard about John Oliver’s challenge to food companies (watch it below) on his HBO show “Last Week Tonight.” Oliver called out the confusing and often illogical food rules that dictate food labeling, […]

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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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