Rushed for lunch? Yes, that nearby fast-food chain is convenient, but by tweaking your choices you can cut unwanted salt, fat and calories. When the U.S. Department of Agriculture (USDA) updates its food guidelines, it doesn’t exactly break down how you’re supposed to fit all the healthy parts of the food pyramid into your lunch. To make it easier to make healthy choices, the Choose My Plate initiative crafted a campaign that suggests small changes that take little effort, but ones that will rev up the nutrition quotient for your midday meal. These can be as simple as switching out one item for another. Think vinaigrette instead of creamy salad dressings, and grilled proteins instead of those fried chicken tenders. If two slices of pizza with pepperoni are your favorite go-to option, replace one slice with a side salad and have the other topped with vegetables. You can apply these same principles when you pack a brown-bag lunch. Modifying perennial lunchtime favorites just a speck can make a real difference in nutrients without sacrificing taste. For instance, instead of peanut butter and jelly with a small bag of chips, switch to peanut butter and banana and add baby carrots for some crunch. You’ll cut calories by about 45% and slice saturated fat in half. Love chicken salad? Next time it’s on your menu, cut the…  read on >

Looking to ring in the New Year with cocktails that are lower in calories? Here are three delicious options worthy of a special celebration any time of the year with a little fruit tossed in for good measure. For an elegant pink champagne cocktail, to each glass add 4 ounces of dry champagne or Spanish cava and 1 ounce of a raspberry- or rhubarb-flavored liquor like Aperol, a milder and less alcoholic aperitif compared to Campari. Top it off with a few fresh raspberries. For a pear-flavored Cosmopolitan, place 2 pear slices (you can leave on the skin), 1 tablespoon of lime juice and 1 ounce of cranberry juice in a shaker. Add 1-1/2 ounces of a citrus-flavored vodka and 1/2 ounce of triple sec, followed by ice. Shake well, then strain into a martini glass. Garnish with a pinch of cinnamon or ground cardamom. Want a festive recipe for a large gathering? Try a zesty gin fizz made with the luscious citrus of the season, blood oranges. Blood Orange Gin Fizz 3 blood oranges 1-1/2 cups gin 2 tablespoons sweetener of your choice 1/2 teaspoon bitters 2 bottles chilled champagne Cut one orange into 12 segments to use for garnishing and set aside. Remove the peel and pith from the other two oranges. Chop the segments and then mash them in a bowl. Add…  read on >

New Year’s Day is typically when you vow to start a new diet to take off any weight you put on over the holidays or have been carrying. This year, make your resolutions attainable — slight changes that improve health without making impossible-to-meet demands on yourself. If you enjoyed yourself last night, New Year’s Day morning is a time to relax, not stress out in the kitchen. For a great breakfast, consider a baked egg casserole. It can be prepped the day before and finished while everyone enjoys a morning beverage. Whole eggs are an unsung superfood loaded with nutrition. They contain all eight essential amino acids. They’re high in protein plus an important brain nutrient called choline, which is also essential for metabolism. If possible, shop for pasture-raised or organic eggs for their higher omega-3 fatty acid content. New Year’s Egg and Herb Casserole Olive oil cooking spray 6 eggs 2 cups skim milk 1 cup grated Parmesan cheese 1 tablespoon your choice of chopped herbs, such as rosemary or thyme 1 teaspoon baking powder 1/2 teaspoon freshly ground black pepper 2 cups diced lean ham Preheat oven to 350 degrees if cooking the casserole right away. Spray a 7-by-11-inch casserole dish with cooking spray. In a large bowl, whisk eggs, milk, Parmesan, herbs, baking powder and black pepper until well combined. Fold in…  read on >

You suddenly break out in a rash or your throat gets scratchy. You assume you’re allergic to something … maybe pollen or a detergent. But could you be allergic to something in your food or medicine, and how could you tell? The medical community disagrees as to whether additives in food or even medications — such as dyes, preservatives or emulsifiers — cause true allergic reactions. And many are convinced that if reactions do occur, they are rare rather than widespread. The traditional thinking has been that the molecules from chemicals in food are too small to cause major reactions. But one small study, published in the Journal of Drugs in Dermatology, found that patients who had skin disorders improved when they switched to medications without the dyes FD&C Blue No. 1 (bright blue) and Blue No. 2 (indigo carmine). The researchers stated that reactions to agents that color medications and foods may be more common than once appreciated. Common Food Additives Vitamins Minerals Flavorings Colorings Preservatives In recent years, the move towards all things “natural” has caused many food manufacturers to switch from synthetic additives to natural ones derived from plant, animal or even insect byproducts. Ironically, some experts say that our bodies may react more to natural than synthetic dyes and preservatives because our immune system is trained to recognize them as invading…  read on >

Finger foods are delicious, but they can pack on the calories even when you just nibble. Here are two appetizer makeovers with plenty of flavor and a lot less fat. Jalapeno poppers are a favorite thanks to their creamy filling and crunchy coating. By baking instead of deep frying them, you’ll cut back on hundreds of calories yet keep the crunch. Another crowd pleaser is taco dip. Ingredients with a lower fat content make all the difference in this recipe. Baked Jalapeno Poppers 12 fresh jalapeno peppers, halved lengthwise, stems, seeds and membranes removed 8 ounces reduced-fat cream cheese 1 cup grated part-skim mozzarella 1 teaspoon cumin or fennel seeds, slightly crushed 1 teaspoon mild ground chili powder 1/4 teaspoon freshly ground black pepper 1 egg 2 egg whites 1/2 cup whole wheat flour 1 cup seasoned breadcrumbs 1/2 teaspoon salt Note: Wear disposable gloves to prepare the jalapenos to minimize the capsaicin that gets on your fingers. Preheat oven to 350 degrees. Lightly coat a large baking sheet with nonstick spray and set aside. In a large bowl, mash together cream cheese, mozzarella, cumin or fennel seeds, chili powder and black pepper. In a shallow dish, whisk the egg and egg whites. Spread out the flour on a sheet of wax paper. Spread breadcrumbs on another sheet of wax paper. Fill each pepper half…  read on >

Healthier eating could save the United States more than $50 billion a year in health care costs associated with heart disease, stroke, type 2 diabetes and related illnesses, according to a new study. An unhealthy diet is one of the leading risk factors for poor health and accounts for up to 45% of all deaths from these cardiometabolic diseases, the researchers noted. But the economic cost of illnesses caused by poor eating habits hadn’t been tallied. In this study, researchers from Brigham and Women’s Hospital and Tufts University in Massachusetts created a model to measure the impact of 10 food and nutrient groups on cardiometabolic disease costs for Americans aged 35 to 85 years. Those 10 groups were fruits, vegetables, nuts/seeds, whole grains, unprocessed red meats, processed meats, sugar-sweetened beverages, polyunsaturated fats, seafood omega-3 fats and sodium. The researchers first looked at the effects of current eating habits and then did a recalculation if Americans ate the healthiest amounts of the 10 food/nutrient groups. The study authors concluded that poor eating habits cost the United States about $300 per person, or $50 billion, a year and accounted for 18% of heart disease, stroke and type 2 diabetes costs. Of those costs, 84% was for acute care, the researchers reported. Costs were highest for people with Medicare ($481 per person) and for those who were eligible…  read on >

You can enjoy guilt-free holiday desserts by making some simple ingredient changes, a nutrition expert says. “I succeeded in making a healthier cheesecake that was a rich and creamy dessert that pleased even the most discerning taste buds,” said registered dietitian Libby Mills, a spokesperson for the Academy of Nutrition and Dietetics. “Making some substitutions from the traditional cheesecake recipe, I swapped plain low-fat yogurt for the sour cream. I made the crust by crushing equal parts high-fiber cereal and graham crackers and substituted the butter for lemon juice to bind the crumbs together,” Mills said in an academy news release. “My family loved it.” Healthy eating includes limiting the amount of calories from added sugars and saturated fats to less than 10% of your total daily calories. Mills offered other tips on making healthier desserts: Cut fats. Use applesauce instead of oil, margarine or butter in muffins and quick breads such as banana bread. Substitute a small amount at first because too much may change the texture of the muffins or quick bread. Reduce the amount of cholesterol by using two egg whites in place of one whole egg. Reduce the sugar. You can cut the amount of sugar in many recipes by 25% and no one will notice the difference. For example, use 3 tablespoons of sugar instead of 4. You might need…  read on >

Elegant holiday dishes are surprisingly easy to pull off when you stick to only a few ingredients. Try this delicious pork loin roast flavored with fragrant dried herbs and the perfect accompaniment — apples and sweet potatoes. Roasted Pork Loin 2-pound pork loin 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 tablespoon extra-virgin olive oil 1/4 cup Dijon mustard 2 teaspoons mixed herbs, such as thyme, rosemary and sage Preheat oven to 400 degrees. Sprinkle pork with salt and pepper, then brown in a large, oven-proof skillet with the oil over medium-high heat for about 4 to 5 minutes. Turn off the heat and coat with the Dijon mustard and herbs. Cover loosely with aluminum foil and bake 35 to 40 minutes. Remove from oven and allow roast to rest 8 to 10 minutes so the juices can redistribute. Slice against the grain and serve. Yield: 4 to 6 servings Apple and Sweet Potato Bake 3 large sweet potatoes, peeled and thinly sliced 3 medium apples, thinly sliced 1 medium orange, zested and juiced 1/4 cup dark brown sugar, packed 1 teaspoon pumpkin pie spice 1/4 cup walnut pieces or chopped walnuts Preheat oven to 375 degrees. In a large bowl, toss sweet potatoes, apples, orange zest and juice, sugar and spice. Transfer to a 9-by-13-inch baking dish. Cover with foil and bake…  read on >

Federal health officials have unveiled plans to allow prescription drug imports from Canada and other foreign nations. The U.S. Food and Drug Administration is proposing a rule under which states could import some prescription drugs from Canada, U.S. Health and Human Services Secretary Alex Azar announced Tuesday. The agency also plans to make it easier for drug manufacturers to import their own FDA-approved drugs that are manufactured abroad and intended for sale in other countries. “This would potentially allow for the sale of these drugs at lower prices than currently offered to American consumers, giving drug makers new flexibility to reduce list prices,” Azar told reporters. Azar touted the proposals as “historic.” All imported drugs would have to be FDA-approved, tested to ensure quality, and relabeled to meet U.S. labeling requirements, added Admiral Brett Giroir, the assistant secretary for health. State programs created to import medications would be limited to pills that patients would typically get from a pharmacy, Azar said. Injectable products, controlled substances, biologic products and intravenous drugs would not be allowed. States would create these programs, possibly in conjunction with wholesalers or pharmacies, and then submit them to FDA for approval, Giroir said. However, drug manufacturers would be able to import any of their own products from other foreign countries, Azar said. That would include products such as insulin, which has recently…  read on >