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What is a Walnut?

Walnuts are a nut from many regions around the world but in North America they are mostly grown in California. When described they are usually compared to a brain! This is neat because their awesome nutrition content is also good for your brain.

One ounce of walnuts (think: ¼ cup) has 2g of fiber, 4g of protein, 45mg of magnesium, and 2.5g omega-3 fatty acids. This is a great arrangement of nutrition in a small serving!

The part that you actually eat is enclosed in a hard shell. If you ever have difficulty distinguishing between walnuts and pecans think of nutcrackers! They crack this hard shell of a walnut so you can get to the delicious inner nut.

What is a Pecan?

A pecan is a nut that is grown on a pecan tree. In the United States they are typically grown in Texas, Georgia, and Louisiana.

You can see the difference between a pecan and a walnut because a pecan has straight lines while a walnut is more brain-shaped.

Pecans tend to be used more in baking as they have a soft and buttery taste compared to walnuts.

Walnuts vs Pecans: The Difference in Nutrition

Both nuts are an awesome nutrient-packed option to have!

As you can see in the comparison below the nutrition facts of both of them are very similar. So, if you are basing your choice on calorie, protein, carbohydrate, dietary fat, fiber, or magnesium content you can’t go wrong either way!

The main difference in the two (nutrition-wise) is the omega-6 to omega-3 fatty acid ratio’s. Omega-6 and Omega-3’s are essential polyunsaturated fatty acids. They both are crucial in brain and heart function.

Many tend to say omega-3 fatty acids are the ‘better’ of the two. This is a bit trickier than that.

You want to look at the ratio between the two rather than just aiming for a certain amount. It has been found that the ideal ratio is 4:1 (omega-6:omega-3) or lower.

Many American’s diets are higher in omega-6’s and lower in omega-3’s, which is why omega-3’s are often times more emphasized.

Health Benefits

Walnuts and pecans both have incredible health benefits and should be included in a well balanced diet.

Their benefits stretch wide and far! These nuts have beneficial nutrition to support brain health, heart health, gut health, and even bone health! Other benefits include antioxidants, supportive of a healthy blood sugar, weight management, skin health, and digestive health.

As you can see, these two nuts have ample nutrition that supports many aspects of health.

Baking and Cooking

When it comes to baking and cooking both walnuts and pecans bring unique qualities to the table.

Walnuts have a more bold, earthy flavor with a hard texture. Pecans have a more mild, buttery taste with a soft texture

Due to their taste and texture walnuts tend to be best in savory dishes and pecans are better in sweet recipes. But, that doesn’t mean they can be interchangeabe!

Where to Get Them

Both walnuts and pecans are typically easily found at most grocery stores! Check out the snack aisle or baking aisle.

They are also always available right off Amazon. You can find small to large quantities and chopped and whole walnuts and pecans. Easy!

Which Should You Choose: Walnuts vs Pecans

There are many factors that must be considered when choosing between walnuts and pecans.

Are you deciding between the two for baking? For a savory recipe? To add to a snack mix? For health reasons? Depending on why you are selecting between the two can alter which you should opt for.

Looking to improve your cholesterol? Opt for walnuts.

Looking for some additional monounsaturated fats or antioxidants in your diet? Grab some pecans.

Wanting to add a nut to your sweet recipe? Use pecans!

Need an earthy element in your savory dish? Add walnuts.

Of course, you can select whichever you want in the moment. Both are great options and the benefits of the other are minimal.

Frequently Asked Questions (FAQ’s)

Have a questions about walnuts vs pecans that haven’t been answered yet? You may find it here!

What’s the difference in walnuts vs pecans for cholesterol?

Both nuts are heart-healthy options! But, walnuts have more omega-3’s than pecans which help lower LDL (‘bad’) cholesterol and increase HDL (‘good’) cholesterol.

Basically, both nuts are a great option but walnuts are slightly better based on their nutrition for your cholesterol.

What’s the difference in taste between walnuts and pecans?

Walnuts are a bit more hard and bitter while pecans are softer and ‘buttery’.

What’s the difference between walnuts vs pecans calories?

Walnuts and pecans have a very similar calorie content. Walnuts have 185 calories in a 1-ounce serving while pecans have 196 calories in a 1-ounce serving.

Walnuts vs Pecans: The Key Takeaways

• Both walnuts and pecans have ample health benefits.
• Pecans have a softer texture and a bit of a ‘buttery’ flavor.
• Walnuts have a harder texture and more earthy flavor.
• Pecans tend to be better in sweet dishes and walnuts tend to be better in savory dishes.
• You can get both nuts at most local grocery stores or from an online marketplace.
• Walnuts have an ideal 4:1 ratio of omega-6’s to omega-3’s.

Walnut Recipes

Ready to actually add some walnuts to your diet? Here are a few recipes to start with!

Chocolate Chip Cookies with Walnuts

Walnut Coated Strawberries

Walnut Pasta Sauce

Pecan Recipes

Ready to actually add some pecans to your diet? Here are a few recipes to start with!

Maple Pecan Salmon

Air Fryer Honey Roasted Pecans

Pecan Pie Smoothie

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Resources

• https://walnuts.org/about-walnuts/
• https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=12155-6
• https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=12142-3
• https://pmc.ncbi.nlm.nih.gov/articles/PMC8504498/

Disclosure

This is not medical advice. Always speak to a healthcare professional prior to making any significant changes.

The post Walnuts vs Pecans: What’s The Difference? appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Fiber?

Fiber is a digestive material. There are two types of fiber: soluble and insoluble.

Soluble fiber will slow down your digestion. This is the fiber that helps keep you full longer. They also help ensure your blood sugars don’t spike.

Insoluble fiber keep you regular. They add bulk to your waste, aiding it in staying plump as it is excreted.

The Food and Drug Administration (FDA) recommends 28g of fiber per day. This will vary person-to-person but 28 is a good number to aim for! This number is an average goal. Some days you may not reach that amount and some days you may greatly surpass it.

To officially be considered a good source of fiber a serving needs to have at least 2.5g of fiber while a high fiber claim requires 5g of fiber per serving.

If you want to learn a bit more in-depth about fiber read my article, Fiber: An Important Carbohydrate.

Benefits of Fiber

Although there are two types of fiber, both types result in many benefits.

One benefit of consuming fiber is weight management. Fiber can make you feel full, longer. This means you may feel comfortable with the food you ate longer if you include a good amount of fiber in the meal. Because of this, you may end up not consuming as much and lead to weight management.

Another benefit of fiber is blood sugar regulation. Soluble fiber is the type of fiber most responsible for this benefit (think oats and legumes). Fiber plays a role in regulation by slowing down digestion and absorption, increased satiety (feeling of fullness), and lowers glycemic index level.

There are many more benefits to fiber but the last I am going to touch on is heart health. A link has been found between a diet rich in fiber and reduced risk of heart disease.

Also, soluble fiber is shown to reduce LDL cholesterol. Having unbalanced cholesterol levels can cause cardiovascular issues. This means having your LDL cholesterol in proper range can play a role in good cardiovascular health.

If you have been told you have high cholesterol and need to reduce it read my article Simple Changes to Lower Your Cholesterol

Fiber and Constipation

I lied a bit when I said I was done talking about the benefits of fiber. I actually wanted to save one of the favorite benefits of fiber for its own section!

Fiber has a big reputation for preventing and relieving constipation.

If you are constipated some ways fiber can aid are through increased stool bulk, improved regularity, enhanced motility, softened stool, and prebiotics to feed the probiotic bacteria in the gut.

One thing to remember when increasing your fiber intake is to also increase your water intake! If you don’t drink additional water when increasing fiber to relieve constipation you may actually end up making it worse!

When to Choose High Fiber Cereal

There are an abundance of times when opting for a high fiber cereal is an ideal choice.

• If you are working with a dietitian, they will be able to run a food diary and know your average intake of fiber. If you are not meeting around 28g of fiber you may want to consider a high fiber cereal.
• Experiencing constipation
• A medical professional explains you need to consume more fiber

If you choose to consume high fiber cereal for another reason not listed above, leave it in the comments below. This is a great way to show others when and why to consider it!

11 Best High Fiber Cereal Options

If you want to see all of these fiber cereals compared side by side, keep on reading and you’ll find a chart down below. You’ll also find a surprise roundup as well!

Grape Nuts

This is an extremely crunchy cereal. It is something you can add to milk and be ensured it won’t get soggy for quite a while. You may enjoy Grape Nuts on a yogurt parfait instead of granola!

Fiber One

This type has it right in the name, Fiber One, has a great amount of fiber! Hold on to your head because I am about to blow your mind. A simple ⅔ cup serving has 18g of fiber! That is more than half of your recommended daily intake of fiber in a small serving of cereal!

Nature’s Path

You can find Nature’s Path cereal in massive quantities. When attempting to find the nutrition information on this cereal I found that you can buy 12.5lbs of it for $65 on their website. If you are interested in this high fiber cereal you can also get 7g of fiber in a single 160 calorie serving. That’s amazing!

Raisin Bran

Raisin Bran is one of the most well known cereals. It was first created all the way back in 1926, making it nearly 100 years old! Raisin Bran is known for its sweetened raisin bits. This is both a good source of fiber with 9g in a 1 and ¼ cup serving and can be a sweet treat!

Great Grains

This cereal is similar to Raisin Bran, except it has nuts added in. A simple ¾ cup serving has 5g of fiber. A bonus is that most grocery stores will have Great Grains kept in stock.

Total

This is a bit lesser known cereal. Think of frosted flakes but without the sugar coating. Total cereal is a great base to add fruit and other additions to change up the flavor. This cereal has an amazing serving size of 1 cup with only 140 calories with 4g of fiber and 3g of protein.

Food For Life Ezekiel 4:9

This is typically a more expensive and more difficult one to find. The original Ezekiel cereal has 6g of fiber in a serving. That is a great amount compared to some other options out there!

Quaker

The Quaker Oatmeal Squares don’t seem to be a popular choice of cereal but it is a good source of fiber! It has 5g of fiber in a serving and 6g of protein!

Kashi

Looking specifically at the Honey Almond Flax Crunch flavor, this cereal packs a nutrition punch. There is 8g of fiber and 9g of protein in a single serving!

Now we are going to look at Kashi Autumn Wheat cereal. This cereal is also made by Kashi but it is a bit different from the Honey Almond Flax Crunch flavor. This one is more similar to mini wheaties. A serving is considered 32 biscuits with 7g of fiber!

Weetabix

While this is a very normal breakfast in other countries this is not a typical breakfast cereal to have in America. If you have never heard of Weetabix, it consists of large biscuits that you place in your bowl and cover in milk. They then soften up and are easy to break with your spoon and enjoy.

A serving is 3 biscuits. These aren’t the size of wheaties, they are more like the size of an elongated cookie. So, you get a good serving size and 6g of fiber!

Best Cereal Runner Up’s

I chose to make a bonus compilation of ‘runner up’ high fiber cereal options as well- surprise!

There is absolutely nothing wrong with these cereals, I just had to draw the line somewhere! These cereals may have less fiber, less protein, high calories, or some other reason they got grouped in this bonus category!

Three Wishes

This cereal may not have the highest amounts of fiber (3g per 1 cup serving), but it does have a great amount of protein. There is 8g of protein! Three Wishes would be an awesome choice if you only wanted a bowl of cereal for breakfast.

Rice Chex

This was a difficult one to categorize! Rice Chex only has 2g of fiber but that is in 1 and ⅓ cup serving. That means there is only 160 calories in a large serving. You could easily have two servings and up your fiber intake to 4g!

Cheerios

Cheerios are a childhood classic. They may have a good shape for safe consumption by a child and have a great amount of iron, but they aren’t the best for adults with different nutrition goals.

A serving of Cheerio Oat Berry Crunch has 220 calories and 3g of fiber and protein. That is good for a child that needs easy calories and iron but not too much for the general majority of Americans.

Cascadian Farm

If you’ve never heard about Cascadian Farm, they are a brand working towards restoring land. This may be a determining factor for some to choose this brand.

This cereal has 270 calories and 3g of fiber in only ¾ cup serving. This isn’t the best calorie to serving size ratio for many. But, for some, this could be easy calories!

A Word From A Registered Dietitian

There is a time and a place in the diet for any food. If you only enjoy cereal that tends to not have much fiber such as Fruit Pebbles or Cocoa Puffs… that’s okay! You don’t need to only consume a high fiber cereal.

This is information to put in your back pocket and gear you up to make educated choices. Choose whichever you are craving and makes sense for you!

Ways to Add Fiber to Cereal

Choosing a cereal high in fiber isn’t the only way to get additional fiber in your day. You can also try adding additional goodies to your breakfast bowl of cereal to amp up the level of fiber!

Add (any type of) fruit! This could be fresh, frozen, canned, or dried. I love adding fresh blueberries for added texture.

A small tablespoon scoop of chia seeds can be sprinkled on top and add 3 additional grams of fiber. Hint: allow the chia seeds to soak in the milk for a few minutes prior to adding the cereal for a thicker consistency.

Nuts and seeds are another great option to add fiber! These can be changed up based on the flavor of cereal you’re having to make new combinations. They also can be a great source of fiber while add good consistency and texture to your bowl.

Recipes to Try Using High Fiber Cereal

1. Try Cookies and Cups Bran Muffins! They use bran cereal in the ingredients. This is the perfect time to utilize a high fiber variety of cereal for some extra fiber in your morning muffin!
2. Try Kelly Anthony’s Cornflake Chicken recipe! This is an incredible way to incorporate cornflakes into a savory dinner meal.
3. Try topping a smoothie or smoothie bowl with cereal for some crunch and a way to slow you down a bit!
4. Use a variety of cereal bits to make Anna’s Leftover Cereal Cookies
5. Peanut Butter and Honey Cereal Bars are a quick on-the-go snack to have on hand.
6. Taste my Reese’s Puppy Chow. These are incredibly easy to assemble and incredibly delicious!

Key Takeaways

• You should aim for about 28g of fiber each day.
• You can use cereals for other meals beyond having it in a bowl with some milk!
• There are a variety of cereals that can be a good source of fiber.
• Fiber can help relieve constipation and assist in weight management.

Disclosure

This is not medical advice. Be sure to speak to your physician or registered dietitian before making any changes.

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The post The 11 Best High Fiber Cereals (Dietitian Approved!) appeared first on The Michigan Dietitian.

If you would rather hear about the ketogenic diet click the below video to be brought to my YouTube channel where I discuss popular health trends, meal ideas, and all things RD! Don’t forget to like and subscribe; I really appreciate it!

What Is The Ketogenic Diet?

The Ketogenic diet, typically known as the keto diet, is one where the main source of calories is from fats, some protein, and very limited amounts of carbohydrates. An average person must consume less than 30 grams of carbs in a day (this varies person to person). This is about the same amount in two slices of bread.

Further, The diet was developed to aid children with epilepsy who are not improving with medications. It is prescribed by a doctor and managed by a dietitian; it is necessary to be very cautious with macro ratios, types of fats, and sustaining ketones. It is more recent that it has become a diet used for weight loss by the average person, making this fad diet one with minimal long term information on its affects to adult not experiencing seizures.

Ketosis

Reaching and maintaining ketosis is the goal of going on the keto diet. Your bodies preferred form of energy is from carbs. When you are only consuming a limited amount of carbs your body begins to use fat at its energy source. This is when you’ve heard about the word ketones. It is an acid produced in your liver from fat when there isn’t enough carbs for your body to continue functioning. At first thought this seems like the best way to burn the stubborn belly fat because you are directly using fats, but maintaining ketosis has its caveats.

Ketogenic Diet Side Effects

When you first begin this diet it is likely you will incur some unfavorable side effects. It varies person to person but some potential effects are bad breath, brain fog, fatigue, constipation, and headaches. Although it is not a true medical term, this stage of the diet is often referred to as the ‘keto flu’.

Popular Foods for the Keto Diet

• Seafood
• Avocado
• Bacon
• Cheese
• Beef
• Olives
• Eggs
• Nuts
• Non-starchy Veggies (think cauliflower and zucchini)
• Heavy Cream

Potential Issues

Changing the way your body natural functions is going to create some changes. One of which is hepatic insulin resistance. Glucose has the goal of entering cells. Insulin is needed to allow this to happen. Think of insulin as a key. When an insufficient amount of carbs are being consumed insulin is ‘stuck’ in the pancreas, and cannot work as a key for glucose to enter cells. If you already have diabetes or pre-diabetes, this creates an additional risk for you. More issues from choosing this diet is increased risk for kidney stone development, cancer, and heart disease.

A Better Choice

If you are considering the keto diet in order to lose weight, hear me out. The keto diet is a very extreme and strict lifestyle. Ask yourself if it is one you plan on continuing forever. The best way to lose weight is consuming a balanced diet with 50-65% of your daily calories coming from carbs, 20-35% coming from fats, and 15-35% coming from protein. This is a sustainable and enjoyable way of eating.

Weight Loss Tips

• Drink enough water
• 2.5 hours of moderate exercise a week
• Whole grains instead of refined grains
• Increase your fiber
• Have snacks with at least two macronutrients

You can find an article from Harvard Health also discussing the keto diet here: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet

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Some of these sugar substitutes are considered sugar alcohols. Basically, they aren’t sugar but still have sweetness.

• Sorbitol
• Erythritol
• Maltitol
• Xylitol

Some similar sweeteners are considered natural sweeteners:

• Stevia
• Truvia
• Pure Via

The downside with these substiture are that they tend to have an off taste and may make you running to the bathroom pretty quickly!

Those watching their weight and diabetics opt for these for their own reasons.

Weight watchers may choose a sugar-free treat to cure their sweet tooth without anding on too many extra calories to their day. A diabetic will choose a sugar-free option so that it doesn’t affect their blood sugar as much as regular sugar would.

1. Werther’s Original

I know what you’re going to say, yes your grandma does ove these. Who says that’s a bad thing? She probably has great taste! If you’re just starting to try the sugar-free options on the market these are the OG.

2. Jell-O Cheesecake Pudding

You can find this sugar-free cheesecake flavored Jell-O at basically any grocery store. You can add a sprinkle or two to some plain greek yogurt and you’ll have a bowl of sugar-free cheesecake! You can add some fruit and sugar-free graham crackers to make yourself an easy-cheesecake.

3. Lily’s Chocolate

I have yet to taste Lily’s chocolates but from what I hear they’re awesome! They have a TON of fun flavors so I am sure you’ll find one to love. But heads up- there is 2g of total sugar (compared to 24g in a Hershey’s bar!), but at least it’s not added sugar.

4. Skinny Syrups Vanilla Syrup

If your cravings for something sweet hit in the morning try out a sugar free syrup in your morning cup of coffee.

5. Rebel Ice Cream

Rebel ice cream uses erythritol. If your stomach seems to hold down this alternative sweetener then you can find a pint in Target, Walmart, and many other grocer’s.

6. Enlightened Ice Cream Cones

Well if you’re going to have some sugar-free ice cream you definitely need to pair it with some some sugar-free cones.

What’s New?

Food scientists are constantly developing new and exciting food products that it’s nearly impossible to keep up with! If you have any sugar-free favorites be sure to leave them in the comments so I can give them a test!

The post 6 Sugar-Free Desserts to Cure Your Sweet Tooth appeared first on The Michigan Dietitian.

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What is Fiber?

Fiber is a classification of a carbohydrate that your body can’t digest. Fiber is typically spoken about in the same sentence as constipation. That’s because this special form of carbohydrate is considered indigestible bulk. These are two types of fiber: soluble and insoluble.

How Much Fiber You Need

It’s been found that more Americans consume 16 grams of fiber each day. This is a pretty low number, but that doesn’t mean you’re apart of it.

Each person’s fiber needs will vary based on a plethora of circumstances. As a general guideline check out where you fall in the Institute of Medicine’s fiber needs chart:

Before automatically assuming you need to increase your fiber intake it is a good idea to figure out about how much you’re eating in a day.

To do this write down everything you eat in a day, including the position sizes. If you make any alterations such as peeling you apple or potatoe be sure to make a note of it! Then, go through your list and look up how much fiber each portion of food you have contains. Add up these numbers and now you know how much fiber you eat in a day!

If you want to take this a step further for more information try repeating this process for two workdays and one weekend day. This way you can see if your day is actually typical. Plus, people tend to eat a bit differently on the weekend so having this information is beneficial to know!

Fiber Benefits

Consuming an adequate amount of fiber provides more benefits than just bowel regularity. It aids in cholesterol reduction, blood sugar regulation, and weight maintenance. This simple nutrient can even reduce your risks for colon cancer, breast cancer, and diabetes!

So yeah, fiber may seem like a simple little thing but it packs a big health punch.

Cholesterol Reduction

Soluble fiber utilizes its gel-like consistency to bind to cholesterol and carry it with it out of your body.² So, if your doctor is on you about lowering your bad cholesterol (LDL), start to eat more carrots, oats, or other soluble-fiber filled foods! Don’t forget to keep drinking water too!

Blood Sugar Regulation

Unless you have diabetes or are in the stages of pre-diabetes you probably don’t understand the role blood sugar regulation plays in your health.

If you have large amounts of sugar in your bloodstream for too long it will lead to hyperglycemia.³ This means there is a lot of pressure on your blood vessels and organs. If this persists for too long they can start to break down.

While most carbs causes your blood sugar levels to rise, fiber does not because it is not digested by the body. AKA fill up on fiber to help reduce blood sugar spikes and ultimate blood vessel and organ deterioration.

Weight Maintenance

When you’re trying to lose weight you probably don’t hear that you should be adding in foods. In this case, eating more fiber-filled foods can actually help you lose weight.

Fiber-rich foods tend to fill you up quicker. They also tend to be less calorie dense. This means you’ll be physically consuming more food, having less calories, and being more full! Win-win! Most of the weight management capabilities of fiber come from eating physical food, it is best to reach for fiber-rich foods when attempting to have more fiber instead of a supplement!

High Fiber Foods

In order for a food to be considered high fiber, it has to have at least 5 grams of fiber per serving.¹

Fiber comes from plant sources so if you are having a hard time increasing your fiber intake by adding in these foods instead try making your Mondays ‘Meatless Mondays’. You’ll be ending up replacing animal protein with more plant sources which come with fiber!

Good Sources of Fiber

Good sources of fiber are foods with greater than 2 grams but less than 5 grams per serving.

1. Oatmeal; 1 cup cooked serving, 4 grams of fiber
2. Broccoli; ½ cup serving, 3 grams of fiber
3. Green Peas; ½ cup serving, 4 grams of fiber
4. Brown Rice; ½ cup cooked serving, 4 grams of fiber
5. Apple; medium size and with skin, 4 grams of fiber
6. Peanuts; ¼ cup serving, 3 grams of fiber

If you’re just starting to work on increasing your fiber intake go slow! If your body is accustomed to a low amount of fiber then you quickly switch up your diet and have a large amount of fiber you may feel a bit uncomfortable and bloated.

Fiber and Your Bowels

Fiber is usually associated with keeping regular. Yes, having enough fiber in your diet is essential to pooping regularly. Fiber is what adds bulk to your stool. Having stool that is physically a bit larger and soft it becomes easier to pass through your bowels. Because of fibers ability to collect fluids as it passes through your system it can help prevent water-y stools.

Types of Fiber

Soluble Fiber

Soluble fiber dissolves in water. Think: the increase in size and gel-like consistency you get after warming oatmeal with water. Along with this, soluble fiber sources come from the pectin and gums. Foods with soluble fiber include: apples, black beans, and chia seeds.

Soluble fiber works by binding then continuing to move out the body.

Insoluble Fiber

Insoluble fiber does not dissolve in water. Think: celery. It will maintain its shape and consistency. With this, a plants hemicellulose and cellulose is the insoluble fiber. It makes sense as a stick of celery will maintain its shape in water because of its cellulose structure so, when you eat celery it will help with regularity.

This is the type of fiber you would be reaching for for constipation prevention. Foods with insoluble fiber include: whole grains and wheat-based foods, beans, potatoes, and cauliflower.

Tricks to Increasing Your Fiber Intake

Once you discover how much fiber you should be consuming and how much you’re actually having, it can seem a bit intimidating. Don’t worry! I have a few tips and tricks for you to amp up your fiber intake.

• When you’re having fruit don’t remove the skin. For some this skin isn’t their favorite tasting part but it contains much of the fiber!
• A salad often times has a ton of fiber but that doesn’t mean there isn’t room for improvements. You can sprinkle some hemp hearts on top. This increases the fiber content without altering the flavor profile.
• When having a sandwich choose the whole-wheat or whole-grain bread option to increase your fiber intake without even having to add additional foods to your day.
• If you are having a smoothie this is the perfect time to sneak in additional fiber! You can add in a handful of spinach, a tablespoon of chia seeds, and flax to any smoothie without altering the flavor too much but increasing the fiber by 9 grams!
• Make sure when you snack there is at least one component that is considered high fiber.
• Be more open to beans. Beans are often times a great source of fiber. You can add some to salads, make a mashed bean spread for sandwiches, use hummus (garbanzo beans) as a dip, or bake/air fry chickpeas for a quick and crunchy snack!

Fiber Supplements

If you attempts to increasing your fiber intake through food sources fails don’t worry! Fiber supplements do exist.

On days where you know you won’t be getting in enough fiber you can lean on a supplement. These supplements come in a few different forms. A gummy supplement is typically the most accepted and most likely to be utilized but capsules and powder mixes are available, too.

If you’re opting for a gummy version look for one with no added sugar. There are enough options on the market that you do not need to be having that!

Metamucil is a widely used powder mix that uses psyllium husk as the fiber source. Be sure to always use a very small amount and gradually increase the amount you use as you discover how it affects you.

For some, adding an additional pill to their morning is the best way for them to take a fiber supplement. A capsule pill can easily be added to a daily pill case so you never forget.

Additional Resources

If you’re interested in high fiber food ideas and recipes check these out:

• The Best High Fiber Bread Options from a Registered Dietitian
• Creamy Banana Chia Smoothie
• Apple and Banana Smoothie: Simple and Delicious!

1. Cleveland Clinic. 2019. High Fiber Diet: Types of Food & Health Benefits. [online] Available at: <https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber> [Accessed 23 March 2022].
2. Lipid.org. 2022. [online] Available at: <https://www.lipid.org/sites/default/files/adding_soluble_fiber_final_0.pdf> [Accessed 24 March 2022].
3. Kidshealth.org. 2022. When Blood Sugar Is Too High (for Teens) – Nemours KidsHealth. [online] Available at: <https://kidshealth.org/en/teens/high-blood-sugar.html> [Accessed 24 March 2022].

Disclaimer

I am not a physician; always speak to your doctor or Registered Dietitian prior to making any drastic changes!

The post Fiber: An Important Carbohydrate appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

1. Fall Harvest Sheet Pan Dinner

Starting out strong with this fall harvest sheet pan filled with seasonal veggies and delicious sausage as the source of protein. Although there are better protein sources than sausage available, it is a great and easy way to prep food ahead of time with minimal time necessary!

Grab the recipe: Fall Harvest Sheet Pan Dinner

2. Honey Balsamic Ground Chicken and Brussels Sprouts

Chicken is one food that you’re sure to have quite a bit when looking for high-protein meal prep meals. By turning it into ground chicken you can change up the texture! This makes it just a bit more exciting for your dinner rotations.

Grab the recipe: Honey Balsamic Ground Chicken and Brussels Sprouts

3. Soy-Glazed Seared Salmon

Salmon has some great healthy fats and it is recommended to have fish twice a week. Use one of those meals to have this Soy-Glazed Seared Salmon dish. Make a batch and be able to enjoy this deliciousness for a few days! Just try not to rewarm it at work!–HA!

Grab the recipe: Soy-Glazed Seared Salmon

4. High Protein Meal Prep Easy Honey Mustard Chicken Salad

Salads are an awesome meal to get in your veggies. You can slice and dice all the ingredients at one time and store them in the fridge for easy access throughout the week. Make this Honey Mustard Chicken to top off your salads to ensure they’re tasty and flavorful.

Grab the recipe: Honey Mustard Chicken Salad

5. Apple Cider Chicken

Erin deserves a medal for coming up with this chicken and apple cider combination. You can make a skillet full of chicken and have this delicious protein ready to be reheated whenever you need!

Grab the recipe: Apple Cider Chicken

6. High-Protein Scrambled Eggs with Cottage Cheese

Scrambled eggs aren’t exactly what you think of as a meal prep dish, but hear me out. In this recipe you are combining eggs and cottage cheese to make for a higher protein and creamier dish than normal.

You can premix the ingredients and store them in your fridge. When you are hungry it only takes a few minutes to cook them up in the stove or pop some in the microwave (yes, you can do that!)

Grab the recipe: High-Protein Scrambled Eggs with Cottage Cheese

7. Easy Sweet Potato Beef Taco Skillet

A taco skillet is a wonderful high protein meal prep idea. With the beef, cheese, and beans there’s definitely enough protein in there! Plus, meal prepping this is simple as you just need to toss it all into a microwave-safe dish and you’re on your way!

Grab the recipe: Easy Sweet Potato Beef Taco Skillet

8. Spicy Mashed Buffalo Chickpea Salad

If you want to have a meatless Monday (and maybe a couple other days!), try out this chickpea smash! Chickpeas are a great vegetarian source of protein, although they aren’t a complete protein. Be sure to also have some oats, wheat, barley, or other sulfur-containing food to ensure you’re getting your proper nutrition!

Make this mash and add it on a bed of greens, spoon it onto a sandwich bun, or just eat it with a fork! The possibilities are really endless. No matter how to eat it, it’s a delicious high protein meal prep idea.

Grab the recipe: Spicy Mashed Buffalo Chickpea Salad

9. Baked Parmesan Chicken Tenders

Some may believe chicken tenders isn’t a great meal (or adult appropriate). I beg to differ. Chicken tenders are an awesome source of protein. Plus the breading is a part of your necessary carbs. And I mean who doesn’t love a good sauce. I say chicken tenders are the perfect high protein meal prep idea!

Grab the recipe: Baked Parmesan Chicken Tenders

10. Healthy Turkey Meatballs

Meatballs are an easy and versatile source of protein. I would go as far as to say they are even a bit underutilized. I mean they can be made ahead of time, consist of a variety of different meats, and can be paired with nearly anything- the perfect high protein meal prep idea!

Grab the recipe: Healthy Turkey Meatballs

11. Protein Packed Cheeseburger Casserole

This casserole is packed with protein on top of protein! Not only is there protein from the lean ground beef and reduced fat cheese, it also includes protein pasta. An amazing amount of protein and flavor!

Grab the recipe: Protein Packed Cheeseburger Casserole

12. Chicken Pepper Jack “Crunch Wrap”

Take this high protein meal prep idea on the go! This is a lightened up version of Taco Bell’s infamous Crunchwrap Supreme. Let me know in the comments below which you would rather have!

Grab the recipe: Chicken Pepper Jack “Crunch Wrap”

13. High Protein Meal Prep Grandma’s Jambalaya

Just because you want a high protein meal prep doesn’t mean you have to settle for bland! If you’ve never tried jambalaya know that it is packed with flavor!

Grab the recipe: Grandma’s Jambalaya

14. High Protein Yogurt Pancakes

Pancakes are delicious. Now make them protein pancakes- even better! You may be thinking, “seriously, pancakes? That’s not something I can meal prep?!“. Well, you’re wrong! There’s a couple ways you can go about it:

• One way to meal prep high protein pancakes is by making the batter and keeping it in a container in the fridge. Then, make them as you want in just a couple minutes
• You can make the pancakes the microwave them, air-fry them, or pop them in the toaster!

Grab the recipe: High Protein Yogurt Pancakes

15. Healthy Cheeseburger Bites

You’ve had egg bites, now comes cheeseburger bites! These are easy, poppable mini cheeseburger bites that are both easy to eat and easy to make! Make a batch or two at the beginning of the week so you never have to go hungry.

Grab the recipe: Healthy Cheeseburger Bites

16. The Best Healthy Turkey Chili

If you’re in the midst of cold weather then a warm bowl of chili is perfect for you. This turkey chili packs a punch in the protein department. You can make a large crockpot full and have a high protein meal prep for days to come!

Grab the recipe: The Best Healthy Turkey Chili

17. One-Pan Pineapple Chicken Teriyaki

Chicken, rice, and broccoli may be ‘healthy and high-protein’ staple, but that doesn’t mean it can’t be jazzed up a bit! This meal is still high protein but it has some more flavor. Adding a variety of veggies keeps it interesting and ensures you’re getting more of your needed nutrients!

Grab the recipe: One-Pan Pineapple Chicken Teriyaki

18. Buffalo Chicken Stuffed Sweet Potato

This meal prep idea is one of my favorites. You can prep a large batch of buffalo chicken and par-bake some sweet potatoes. The best part? If you get tired of this specific recipe they are still separate. You can eat the potatoes and chicken in different ways.

Grab the recipe: Buffalo Chicken Stuffed Sweet Potato

19. High Protein Meal Prep Spinach and Egg Breakfast Sandwiches

Breakfast sandwiches are one of the easiest foods to prep. Just because it’s typically had for breakfast doesn’t mean it doesn’t also make an awesome dinner idea!

Grab the recipe: Spinach and Egg Breakfast Sandwiches

20. Zesty Blackened Chicken

Instead of preparing a set meal, prep a protein. This way, you can have it ready to go at a moment’s notice. If you’re hungry you can use this chicken in any way you feel so you don’t reach a point of hangry!

Grab the recipe: Zesty Blackened Chicken

21. Spicy Tuna Bowls

Tired of chicken meal prep? Tuna also fits in to a high protein meal prep! If you don’t want to make a batch of tuna bowls, you could just prep the rice and cucumbers and add a packet of Starkist tuna to it. It is easy and has a ton of protein!

Grab the recipe: Spicy Tuna Bowls

22. Rotisserie Chicken Salad

Having a batch of chicken salad is awesome to have on-hand. Want to make it even easier? Use a rotisserie chicken to make it! You can add it to a croissant or bun, have it on some greens, or like she did, pair it with some crackers!

Grab the recipe: Rotisserie Chicken Salad

23. High Protein Meal Prep Mediterranean Chicken Farro Bowl

The mediterranean diet is known to be one of the healthiest eating patterns out there. It’s rich in protein, healthy fats, and fiber! I am about to go make this bowl right now!

Grab the recipe: Mediterranean Chicken Farro Bowl

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If you plan on making some meal prep’s, you need containers. A LOT of them! You can find plastic containers at most grocery stores down the napkin and aluminum foil aisle. I prefer a sturdier container. This is a cute set I found on Amazon you may want to get!

Let me know in the comments below which recipes you’re going to try. Or if you’ve already given them a go, let me know how they turned out!

I would love to see your creations! Be sure to tag me in a photo on Instagram so I can see!

The post 23 High Protein Meal Prep Ideas appeared first on The Michigan Dietitian.

What is a Carb?

A carb is one of the three macronutrients: carbohydrates, protein, and fat. Basically, they are very important and essential to a healthy, well-rounded diet.

Due to online culture, it may seem that protein is the most necessary macronutrient. Protein is important and needed to reach certain goals, but your daily intake should only be around 15% of your calories. About 45-65% of the calories you eat in a day should come carbs!

Comparatively, you need a whole heck of a lot more carbs than your do protein.

You may be asking yourself, “I don’t eat that many carbs”. Well, you may not realize which foods are actually considered carbs.

Some carbs you probably immediately think of:

• Bread
• Pasta
• Cereal
• Pizza Crust
• Banana’s
• Oatmeal

The thing is, there are other foods you may have not considered a carb:

• Sugar
• Most fruits
• Breakfast Syrup
• Honey

Beyond the foods that you know are carbs, may have not realized are carbs, there are also combination foods. These are foods that don’t easily fit under one macronutrient category. This can be something such as lentils. Lentils have a good amount of both protein and carbs!

If you want to learn more, read my article Why Carbohydrates Are Beneficial.

Why is it Thought Carbs Make You Fat?

There are many reasons why carbs have taken the blame for the cause of weight gain for so many years.

One reason it is thought carbs make you fat is because of their general abundance. Most people love pasta, bread, and sweets; all foods mainly consisting of carbs. Due to this, these foods are eaten in greater than appropriate portions.

What About Low-Carb Diets?

According to Physical Culture Study, the low carb diet actually originated in the 19th century. Basically, there was an obese man named William Banting. He struggled with losing the weight until he met Dr. Hervey.

Dr. Harvey was an ear, nose, and throat doctor but suggested to Banting that he cut out bread, butter, milk, ber, sugar, and potatoes. The thought behind this was that these were starch-containing foods and were the cause of weight gain. After cutting out these foods he lost about 1 pound a week.

He then self-published this diet entitling it Letter on Corpulence. Thus, the low carb diet began.

The Carbohydrate Insulin Hypothesis

The never-proven carbohydrate insulin hypothesis is the idea that by eating carbs your level of insulin increases and in turn increases your body’s fat storage.

Basically, as you eat carbs they are used as glucose and with an increase of glucose your body releases the hormone insulin to allow the carbs to be utilized. Then, fat storage is not being use for energy as glucose is the preferred form of energy.

The issue with this? There is no good data to back it.

If you are attempting to lose weight, it is unlikely this is the cause. But, always speak to a doctor about any potential concerns!

Then What Makes You Gain Weight?

There are so many reasons that may cause weight gain. Some potential reasons could be overeating, lack of movement, disease, etc.

Overeating looks different from person to person. When I say overeating, this doesn’t mean you had a double cheeseburger instead of your normal single. This is not likely to affect you in a noticeable way. Overeating is really eating too much for your body and lifestyle often.

Lack of movement is also relative. You don’t need to be running a half marathon every day to maintain a healthy body size, but it’s also a good idea to not leave your bed everyday. Exercising is great for your health as it can help maintain bone and cardiovascular health but you don’t need to do it everyday. Remember, walking around the grocery store and doing chores is movement!

Disease can also be a cause of weight gain. If you are gaining weight I am not saying you have a disease. Some diseases that may cause weight gain are: PCOS, insomnia, cushing’s, depression, anxiety, hypothyroidism, GERD, prolactinoma, IBS. Always speak to your doctor about your health and any concerns you may have.

Essentially, there are MANY reasons for weight gain. It is very unlikely it is the carbs that make you fat. If you are attempting to lose weight I would suggest you speak with a registered dietitian nutritionist. You can get a referral from your doctor or find a local private practice dietitian using this link: eatright.org. Only qualified dietitians can be on this list so you can be assured they have the education to help you.

So, Should You Eat Carbs?

Yes! You should eat all carbs!

As you now know carbs are a major part of a healthy diet and should continue to be had.

If you are now thinking to yourself, “maybe I could try a low fat diet then”, read my article Do Diets Actually Work? You will see how diets tend to run and why they tend to fail. Here are 12 Healthy Diet Tips To Start doing. With these tips you can change your eating habits instead of beginning a diet!

Do Carbs Make You Fat? Takeaways

In essence, carbs have gotten an unfortunate reputation for being the reason for weight gain when in actuality they may be just one small part of the problem.

• Carbs make up a ton of different foods
• The low carb diet began from a an everyday person taking advice from a ear, nose, and throat doctor (someone with extremely little nutrition knowledge)
• No, carbs do not make you fat
• There are various different reasons for weight gain
• You should be eating many carbs, everyday

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The post Do Carbs Make You Fat? appeared first on The Michigan Dietitian.

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What Macros Are

Macro is a term thrown around a lot now. It really is just a simplified version of the term macronutrient. The macronutrients are protein, carbohydrates, and dietary fats.

Some people with specific body goals will track what the macros are in the food they eat. By doing this you can tailor your intake a bit in order to reach a certain body goal. This habit is called macro tracking.

Why Choose A Macro Friendly Snack

These snacks tend to be balanced, healthy, and packed with nutrition!

If you are macro tracking, these snacks may be good ideas that fit in with your goals. You can alter their portion to fit in with your needs.

Even if you aren’t macro tracking, you may still want to choose a macro friendly snack for their health benefits!

How To Make Healthy Snacking Easy

Choosing a healthy snack may seem like it is something only other people do. The truth is, anyone can have a good-for-you snack if you put in the effort and thought!

1. Make a list of healthy snacks you enjoy. Add a couple to your grocery list and pick them up on your weekly trip to the market. This way you’ll ensure you have options on-hand.
2. Only make a few of your favorite options available to yourself at a time. If you can have all of your favorite options all the time you may get tired of it!
3. Prepare your snacks! This may entail portioning out trail mix, cooking some chicken, washing your fruit.
4. Keep an easy snack in your car, purse, and desk!
5. In the morning look over your schedule and decide what snacks you should bring based on your day ahead.
6. Have more options than you need! This way you always have a choice. If you are out and about and really do not want the snack you packed, you may end up grabbing something out.

A Word From A Registered Dietitian

Not everything you consume needs to be ‘healthy’ or macro friendly. All foods can fit into a healthy and balanced diet.

Use these ideas as simply that, ideas! This is not a strict list that you should choose from.

Macro Friendly Snack Ideas

Popcorn

This is a low calorie and high volume staple. A 2-cup serving of air popped popcorn is only 62 calories! Although, you may know that popcorn isn’t likely to satisfy you for a long period of time so pair it with a fat and protein source, add it to a snack to increase volume, or have it knowing you’ll be having a meal soon!

The most macro friendly popcorns are the individual serving bags or kernels you pop yourself. Some popcorns add loads of unnecessary fat and sodium with butter and salt!

Crackers with Cheese

This provides a carb, protein, and fat combo! Grab a few whole-grain crackers and 1.5 ounces of cheese for this snack.

Nuts

These are both calorie dense yet have tons of nutrition packed into the small package. Be sure to limit your snack to a serving or two. It is easy to overeat these!

Greek Yogurt Parfait

Greek yogurt, fruit, and granola is the ultimate macro friendly snack! Grab a single serving cup of greek yogurt, plop in some berries, and sprinkle on a little granola for a quick, healthy, and delicious snack.

Seaweed Sheets

Not everyone will be a fan of seaweed sheets, but if you like them they are a game changer! An individual package only has 30 calories. This is not a filling snack, but a flavorful item to have if you’re looking for a little mindless munching.

Fruit with Nut Butter

You can pair any fruit with any nut butter. A classic go to of mine is a banana with crunchy peanut butter but have you tried blueberries with almond butter!?

Protein Smoothie

A protein smoothie can still work as a snack if you add a source of protein, carbs, and dietary fat. One of my absolute favorites is my Creamy Lemonade Protein Smoothie. I used Ascent’s lemon protein powder in it. You can use my code LAURENK10 for a discount!

Homemade Muffins

I know muffins tend to be a dessert but hear me out… they can be made with mashed banana instead of sugar! My Healthy Pumpkin Banana Muffins may just do the trick!

Apple Sauce

This is usually left for the kids, but why!? You can get in a serving of fruit while still getting something sweet!

Deli Meat with Cheese and Crackers

A basic charcuterie board as a snack? I’m in! Gather a few slices of turkey deli meat, cheese cubes, and crackers and you’ve got the perfect snack!

Veggies with Hummus

Veggies are a very low calorie, high volume food. This means you can eat a good amount without it being too many calories. By pairing them with hummus you get some protein! (plus hummus is so yummy!)

Pigs in a Blanket

This snack is often looked over. It may not be too accessible but if you have some extra time make a batch of Everything But The Bagel Pigs in a Blanket. They are easily poppable so try not to eat them all! 2 or 3 should be a satisfactory snack.

Protein Donuts

Healthy Cinnamon Protein Donuts can be a fun way to have a sweet snack while still getting in some protein!

Triscuits

Triscuits have some great cracker options. They are made with hearty whole grains and about 3g of fiber per serving.

Hard Boiled Eggs

You can make 12 hard boiled eggs with less than $2 and a few minutes of boiling water! Hard boiled eggs are easy and fun protein.

Trail Mix

Trail mix is chock full of healthy fats, fiber, and protein… and calories. This is why you often times hear people telling you to portion out trail mix. Honestly, this is usually a good idea.

Air Fried Cheesy Zucchini Bites

Zucchini is a very low calorie snack. Add a bit of cheese and you’ve got a delicious snack! Simply cut the zucchini, add some cheese, and pop them in the air fryer and you’ve got yourself a veggie-packed snack

Check out my recipe for Air Fryer Zucchini Bites!

Apple with Cheese

Cheese and crackers are the go-to pairing but apple slices with cheese deserve more love. This combo contains: fruit, fiber, protein, dietary fats, and a good balance of flavor and textures!

Give it a try and let me know in the comments below what you think of the combo.

Puree Pouches

Many pouches come filled with fruits and veggies, but did you know protein-packed ones exist? Serenity Kids make one with grass-fed beef!

Bonus: they are great for on-the-go!

Frozen Yogurt Barks/Bits

What a frozen protein treat? Freeze some greek yogurt with berries for a new texture! These are great for those hot summer days instead of reaching for high calorie options.

Rice Cakes with Toppings

Rice cakes have a horrible reputation for being bland. Instead, think of them as a vessel for your topping (with some bonus fiber!).

Try topping a tomato basil rice cake with Laughing Cow cheese, a plain rice cake with hummus and cucumber, or a chocolate rice cake with a protein hazelnut spread.

PB2 and Greek Yogurt Dip

PB2 is powdered peanut butter. Basically, it is peanut butter with the fat removed. Take a tablespoon and mix it into greek yogurt and you’ve got yourself a peanut butter flavored, protein packed dip. Pair this with fruit or eat it straight with a spoon!

Edamame

Edamame is a GREAT source of protein! You can find edamame in or out of their shell. You can snack on them to get in some easy protein.

Peppers with Salsa

This will be a very low calorie snack. Both bell peppers and (no sugar added) salsa have minimal calories, making this a great option when your macros for the day are getting tight but you are snacky.

Carrot Sticks

Baby carrots are a classic but have you seen the carrot sticks? They come in a similar package as baby carrots but are longer, thin pieces. Swap out your carrot shape if you’re getting sick of the same-old-same-old!

Tuna with Veggies

Tuna is an easily forgotten protein source! Have some tuna on veggies for a healthy, balanced snack. Be sure to not add too much mayonnaise to your tuna mixture!

Eggs Cups

These are like mini omelettes made in cupcake pans. You can add protein packed eggs with veggies to make a simple and easy snack!

Pita with Hummus

Hummus is mainly made from olive oil and chickpeas and pita are light and airy bread that pair together perfectly. This is a yummy snack to nibble on.

Homemade Protein Balls

Protein balls are a basic way to get in some poppable protein. With these, you need to ensure you enjoy them in moderation as they can sometimes be too poppable!

Cottage Cheese with Fruit

Cottage cheese has made a come back, and for good reason! It is packed full of protein and just as versatile as greek yogurt!

If you don’t enjoy the texture of the curds, try whizzing it a bit in a food processor for a creamy result.

Cereal

Not all cereal is created equally. Choose a low sugar and high fiber cereal. If you are able to find one with protein, such as Premier Protein’s. Then, be sure to use skim milk or a protein beverage for the liquid. By doing this you’ll get in even more protein!

Remember: it’s easy to go overboard on cereal consumption. Be sure to pour your portion then put the box and milk away so you are less likely to go back for more.

Protein Bar

Granola bars and protein bars are both good snack options. Decide which you will reach for based on your macros. A granola bar is typically 100-200 calories with more carbs or fat. A protein bar may have more calories, but should also have at least 10g of protein.

A recent favorite of mine are the Chocolate and Pretzel Nugo Bars! They are so sweet, it feels like I am eating a candy bar!

Bell Pepper Poppers

Prep a batch of Mini Bell Pepper Poppers at the beginning of the week. Then, when you get peckish you can warm a few up and quickly have a satisfying snack.

Buffalo Chicken Dip

This dish is usually reserved for tailgates and parties, but who says it can’t be made for a snack!? Bake a batch using chicken, buffalo sauce, greek yogurt, and spices to pair with celery sticks and you’re getting in flavorful protein with veggies!

Tortilla Chips with Guacamole

Opt for a whole grain tortilla chip with fresh guacamole. You can quickly go overboard on this snack, so be sure to portion yourself.

Jerky/Meat Sticks

These are easy protein sources to grab on the go, or when you are just hungry at home!

Cucumber with Tzatziki

Cucumber is a source of both fiber and water while tzatziki is a dip with protein! With this duo you get some greta nutrition!

Fruit

This is a macro friendly go-to. Grabbing an apple or handful of grapes is an easy option to nibble on without it being high in calories.

Remember: If you have heard fruit has too much sugar and it should be avoided… don’t listen! As a registered dietitian I will not be telling you to not eat a piece of fruit!

Mini Bagel with Cream Cheese

Did you know a full bagel is considered two grain servings? This isn’t bad, just something not many are aware of!

Try a mini bagel with some cream cheese quick a little snack.

Sargento Balanced Breaks

These are such an underrated snack! They are proportioned snacks that come in a variety of flavors. They are a bit pricey but go on sale often!

If you have an issue with having portion sizes, this may be a good snack option for you.

Stuffed Dates

Dates naturally have a sweet caramel flavor, making them the perfect vessel for a sweet and savory snack. Try my Stuffed Dates with Cream Cheese and Pistachio for a fun and exciting snack.

The thing is, dates have about 100 calories each. So, try not to go overboard on the stuffed dates!

Chia Pudding

Chia pudding is a low calorie way to up your fiber intake. There are tons of ways to jazz up a chia pudding.

Try my Simple Matcha Chia Seed Pudding.

Harvest Snaps

This is a baked lentil snack. They are full of flavor and an entire bag has 16g of protein!

Air Fried Chickpeas

You can purchase these from your grocery store snack aisle or you can make your own! These make for a healthy, crunchy, and vegan snack.

Mini Quesadilla

A mini quesadilla cna be a delicious way to cure those mid afternoon munchies without ruining your dinner. Use a mini or a low-calorie tortilla and add some protein and veggies. This is a satisfying way to get a balanced snack, in a proper snack sized portion.

Banana Sundae

Make yourself something fun! This takes a classic banana split and makes it into a nourishing snack.

1. Add greek yogurt to a bowl; this will act as your ice cream.

2. Plop in your banana.

3. Add your toppings: sliced nuts, light whipped cream, sprinkles, and fruit

4. Don’t forget the cherry on top!

Sugar-Free Jello

Jell-O can be a quick and delicious treat. Be sure you grab the sugar-free version!

Fruit Pizza

Make yourself a Healthy Fruit Pizza with Granola Crust at the beginning of the week. Then, you can grab a slice as a delicious snack whenever you need!

Craving More?

If you are interested in more nutrition related information read some of my other articles!:

• 11 Hacks to Drink More Water
• Fiber: An Important Carbohydrate
• The Basics of Added Sugar
• Surprising Sources of Protein

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The post 48 Macro Friendly Snack Ideas (Dietitian Approved!) appeared first on The Michigan Dietitian.

What is Dieting?

MANY people throughout the world have a deep, personal connection with dieting and don’t need a definition to understand it. If you are the lucky minority that do not know what dieting is, it is technically a certain way of eating but in reality it’s usually a way of eating with the purpose of losing weight.

Why You Should Ditch Dieting

Dieting ends up being a cycle of working towards weight loss, a state of being in a lower weight, eventually returning to the previous weight, increase past your original weight, then deciding to try a new diet.

This yo-yo dieting cycle is exhausting and endless!

Dieting can steal your life by always attempting to achieve the unachievable. Leave this lifestyle in the dust by finding food freedom.

Health At Every Size (HAES)

Health at Every Size (HAES) is a movement for advocating for the spread of knowledge that health can be had in any size body.

A thin person can be unhealthy. A fat person can be unhealthy.

A thin person can be healthy. A fat person can be healthy.

The physical size of a person does not automatically determine their level of health.

Health can be defined by someone’s capabilities, improvements, and blood work but the physical size of a body is a bit redundant.

How To Ditch Dieting

There’s no one-size-fits all path to ditch dieting. We’re all different with different experiences, cultures, situations, goals, and behaviors. I have a few actions you can take to take you to the next step down the path of never dieting again!

1. Change what you listen to

You have the autonomy to turn on what plays through your speakers. Surround yourself with positivity and education on topics you’re curious about, not podcasts and videos that pedestal diet culture.

2. Redefine your ‘food rules’:

You may be unaware of the food rules you have set up for yourself without even noticing because you’ve become so ingrained in them.

Do you have a cutoff time of when you can eat at night? Is there a certain food you avoid? Do you follow a fad diet (intermittent fasting, keto, low carb, etc.)?

Instead of these ‘rules‘ be open to having anything in moderation. These restrictive mindsets result in a feeling of deprivation and likely eventually consuming a bit more than you’d like to compensate.

3. What is healthy to you?

Health is not a size. Re-hardwire your brain to understand that thinness is not the solution. It is not the goal. HEALTH is the goal.

Now that we’ve got this covered ask yourself, what is healthy to you?

Some determine their health by bloodwork, blood sugars, fitness abilities, etc.

4. Have a social media cleanse

Many social media accounts are toxic. Many are not.

It is worth the time and effort to curate a feed based on what you need in this phase of life. If there is a certain influencer you know is detrimental to you in some way, it is okay to unfollow them. You can always follow them once you are in a better state.

I share body positive, encouraging messages and recipes on my Instagram if you are in need of new, safe accounts to surround yourself with.

5. Educate yourself

It’s completely fine to not fully understand or accept the true workings of diets. Take the time to read a bit deeper into how they work..well.. how they don’t work.

Once you have the realization of their workings you may immediately ditch dieting for good!

6. Make your boundaries clear (to yourself and loved ones!)

Making your boundaries clear to yourself allows you to set clear boundaries for others as well.

Maybe you don’t want to speak about a recent weight loss. First, you have to know this is a boundary you have. Then, when a loved one (or stranger) comes close to this boundary make it clear to them that this is not a conversation you currently want to have.

If they make the explicit choice to continue the topic, walk away. They are making you uncomfortable by crossing your boundary after you informed them of it!

7. Have a closet clean out

If you are on the diet pendulum swing where you are up in weight you may experience your clothing not fitting or fitting differently than previously.

Get rid of the clothes that don’t fit or make you feel uncomfortable. Clothes are to fit you. There is no world where you should be attempting to change your body to fit into a pair of pants.

8. Toss the scale

Knowing your weight isn’t as beneficial or useful as you may expect. Obtaining your weight at doctor check-up is enough. Honestly, you don’t even need to hear them record it nor even allow them to record it!

There are many other more valuable measures of health than your weight. Your healthcare provider should be able to accommodate this boundary. If not, this is a chance to educate them on its lack of importance.

9. Speak to a Registered Dietitian

You can ditch dieting on your own but if it is too difficult or feel unescapable, seek some assistance from a registered dietitian.

If you believe you need some help escaping the grasp of the diet pendulum, let’s set up a free nutrition consultation to see what your next steps should be.

Food Freedom

Food freedom is a way of eating that came about from our intense diet culture. In the most basic form food freedom is just ‘regular’ old eating.

There really is no specific food freedom definition. I consider it to be a space where you have a good relationship with food, the ability to balance what you crave, need, and have access to, eat at appropriate times for you, stop eating when satisfied, and are carefree about eating for comfort.

How To Ditch Dieting Takeaways

• Dieting is an exhausting (and disappointing!) cycle of weight gain, loss, and regain.
• There are many different steps you can take to help you ditch dieting for good!
• Food freedom is an invigorating space to live in. You are able to be flexible with your food yet accepting with your body.
• Reach out for help if you feel stuck in the yo-yo diet cycle. We can figure out what your net steps should be!

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Disclaimers

Always speak to your trusted healthcare provider before making any large changes related to your health.

The post How to Ditch Dieting for Good! appeared first on The Michigan Dietitian.

What is A Food Obsession?

A food obsession is exactly what it sounds like- being obsessed with food. Though there is not yet an official consensus as to how this is categorized, we are slowly getting more research!

As with all things food and eating-related, nothing is easy or straightforward.

A 2018 study described why food obsession/addiction is so tough to categorize. ‘[B]ehavioral addictions involve dependence on a behavior, not a substance; however, addictive-like consumption of highly palatable food involves both a behavior (eating) and substance (food). Some classic substance addictions, such as tobacco use disorder, also appear to include behavioral dependencies.’¹

Basically, the study is saying on one hand it could be classified as a behavior disorder similar to gambling. While on the other it could be seen as a substance disorder. In the case of food obsession, the food itself would be the substance.

Do you understand how tricky this is now!?

To make it more problematic, in many cases, the issue of food obsession comes about from disordered eating habits. This could be restricting, leading the person to constantly be thinking about the food they don’t allow themselves to have.

Another example of a habit leading to food obsession could be from binge eating. Binge eating is a DSM-5 classified eating disorder. But, due to this, the person may think about food and plan their binges.

One who is experiencing an eating disorder may just be understanding it as a food obsession or food addiction.

Signs of Food Obsession

It is difficult to put every single potential sign of a food obsession into words. Every person has their own individual experiences with food and may describe them differently.

Some potential signs may be:

• Constantly thinking about food, what you want to eat, what foods you are avoiding
• Eating to a point of uncomfortable on a relatively regular basis (i.e. more than just specific occasions)
• Worry about food options and availability
• Hiding food
• Avoidance of eating with others
• Lying about consumption

Why Am I Obsessed With Food?

There are so many reasons you may feel obsessed with food!

A few potential causes are:

• Undereating/Overeating
• Genetic predisposition
• Using food as a coping method
• Mentally-driven
• Emotionally-driven
• Hormonal imbalances (very small research on this one)

These are just the tip of the iceberg. Everyone experiencing food obsession may have a different cause. Food and eating is very personal and intertwined with many other emotional and physical factors.

Unfortunately, you may never get a 100% answer to what the cause is.

The Issue With Diet Culture

Diet culture needs its own space here. The world we currently live in has an obsession with body size and aesthetics. With this, a food obsession can result.

Without even realizing it, social norms may be guiding you towards obsessing over food and what you look like.

Diet culture will have you thinking that having more than a single-sized bag of chips in a sitting is an awful habit. What!? Not only is diet culture confining the normal limits of consumption, it also normalizes undereating.

Only allowing yourself organic, all-natural, pasture-raise (insert any other trending health claims) is also an obsession. Diet culture has also normalized this way of consumption.

What Do I Need To Do To Fix My Obsession with Food?

In order to fix your food obsession you have to fix the true cause. If an eating disorder is occuring a food obsession is more of a side effect.

You may not be experiencing a full blown eating disorder but you may have disordered eat there may be room to work on your relationship with food.

Side note: an eating disorder and disordered eating are very similar but not the same. An eating disorder can be classified by the Diagnostic and Statistical Manual of Mental Disorders fifth edition (DSM-5) while disordered eating is any way of eating that is disordered yet not classified as an eating disorder. Confusing, right?

Back to what to do about the food obsession. This obsession may actually have nothing to do with an eating disorder or disordered eating all. I’m sorry- I know I keep making this difficult!

If the obsession is not related to disordered eating or an eating disorder, there is still hope! It is difficult to combat this on your own. I recommend speaking to a therapist and a dietitian. In conjunction, you will have a team of experts on your side to help guide you and work towards answers.

Food Obsession Frequently Asked Questions

I am not addicted to foods like candy and chips, is it still an obsession?

It is more likely to gravitate towards sweet, processed foods with fat, but that isn’t the rule! It is very possible to feel obsessed with foods considered ‘whole’ such as carrots or nuts.¹

How do I know if I am actually addicted to food?

There is no medical test for food obsession. At this time, there is not too much research on understanding biological factors that may support a diagnosis either. If you feel there is an issue, there likely is.

Where does food obsession come from?

There are endless sources that a food obsession could form from. It could be from a reliance on food as support, a safe space, comfort, etc. It could also be a hormonal imbalance (minimal research), genetic predisposition, or caused from another concurrent issue.

A Word From A Registered Dietitian

Don’t feel alone. Food obsession is more normal than you’d expect. With help from a dietitian and therapist this issue can be overcome.

Reach out via email (hello@themichigandietian.com) or my nutrition consultation interest form to speak about this further.

If you feel as though you struggle with food, not matter how miniscule or manageable it may seem it is worth working on. By carrying on, it may worsen and end up causing severe harm.

Craving More?

If you are interested in reading further on food and nutrition check out some of my other posts! If you are interested in working on your food obsession with me, send me a message through the nutrition counseling page.

Want more nutrition information, food freedom content, and delicious recipe? Follow @the.michigan.dietitian on Instagram and other social media platforms!

Disclosure

Information in this post should not be taken as medical advice. Speak with your healthcare provider for making any changes to your reginim.

Citations

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946262/

The post Do You Have A Food Obsession? appeared first on The Michigan Dietitian.