Healthier pizza begins with crust made from whole-wheat flour and homemade or store-bought sauce that is low in sodium and sugar and with few additives, registered dietitian Toby Amidor writes. Choose reduced-fat cheese and load up on vegetables, fruits and herbs for toppings, Amidor writes.
There are easy substitutions for flour, fats and sugars to make holiday cookie recipes healthier, registered dietitian Jessica Short writes. Whole-wheat flour and pureed black beans can be used instead of white flour; coconut palm sugar, unsweetened applesauce and stevia are good sugar swaps; and avocado puree and mashed bananas can be used as fats, Short writes.
Study data link eating breakfast to better academic performance in children, and registered dietitians recommend some of the fast and nutritious morning meals they make at home. RD Elizabeth Ward fixes a Pumpkin Smoothie using low-fat milk and canned pumpkin, RD Jackie Newgent makes a Banana-Nut Toastie using nut butter and whole grain bread, and RD Karen Ansel creates a Hummus Breakfast Bagel that includes hummus on a whole-wheat bagel topped with tomato slices.
Overcooking vegetables, adding salt before tasting and not draining excess fat from ground beef are examples of how food preparation can reduce nutrient values or add fat and sodium, nutrition experts said. Cooking healthier includes grilling or baking instead of frying meats, steaming vegetables, using whole-wheat flour in place of white, and the proper use of oils and garlic.
Whole-wheat bread is healthier but the chemical makeup of white bread makes it the taste favorite, University of Minnesota researchers say. Their study in the Journal of Agricultural and Food Chemistry found that ferulic acid in wheat bran inhibits a molecule that makes the smell associated with white bread, and that the process of making wheat bread can leave it with a bitter taste.