Tag Archives: healthy food

Health benefits of eggs

 Don’t be afraid of eggs. They are a super healthy food and can be prepared in many interesting ways

Around the world, eggs have been a breakfast staple from time immemorial and for all good reasons. Afterall, an egg is a storehouse of vital nutrients, making them an integral part of a healthy diet. And for those of you who are afraid of indulging in this power food because you’re worried that it will add to your weight, remember, one egg contains about 80 calories and about five grams of fat. Hence, smart consumption is a far healthier option to cutting them out completely.

 Eggs are a well known rich source of protein — an important building block of bones, muscles, cartilage, skin, and blood. The body uses protein to build and repair tissues as well as making enzymes, hormones and other body chemicals. Unfortunately, unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Thus eggs are the perfect sources and a smart food choice for those who reduce their intake of carbohydrates in a bit to lose excess weight.

Another important nutrient you’ll find abundantly in egg white is riboflavin or Vitamin B2. And for all of you wondering what’s the benefit of this nutrient, Riboflavin is a water-soluble vitamin which is involved in vital metabolic processes in the body and is necessary for normal cell function, growth, and energy production.

The yolk, which many of us avoid out of fear, is actually a very healthy food, if consumed in moderation. Mainly fat, the yolk contains 1.33 gm of cholesterol per 100 gms and is a rich source of vitamin A, B vitamins, calcium, phosphorous, lecithin and iron. Incidentally, the iron found in the yolk is easily digested and assimilated in the body. According to nutrition experts, one can eat one whole egg every day without harming one’s cholesterol and other blood-fat levels. But for those who crave for more eggs, you can reduce fat by using one whole egg and the whites of the rest of the eggs.

And now for all the ways you can eat them. There are four basic ways in which eggs can be prepared. They are us under:


For many of us, this is a comfort food that brings back yummy childhood memories. Boiling an egg is one of the healthiest way you can consume it and is the perfect option for those watching their weight. To make the perfect boiled egg, drop the eggs in their shells (preferably at room temperature) into simmering water, and cook for three to 10 minutes on a medium flame. Here’s the interesting part. A short cooking time produces a soft boiled egg, with a runny yolk while boiling the eggs for a longer time will give you a nice hard boiled eggs, which can be eaten plain, sliced, mashed and even added to variety of dishes.


You may have heard the term often and wondered what exactly the hype is all about. Well, to put it simply, a poached egg is one that has been cooked by poaching it in water. Like a boiled egg, this too is an oil free preparation method. To poach an egg, let water simmer in a pan. Crack the egg into a small bowl and then gently slid it into the pan. Cook the egg until the white has solidified but make sure the yolk remains soft. The ‘perfect’ poached egg has a runny yolk, with a hardening crust.

Five Tasty Snacks Under 150 Calories

Using “snacking” and “dieting” in the same sentence feels like shopping for a bathing suit in the middle of winter. But enjoying healthy snacks throughout the day can actually keep you satisfied and can help you avoid overindulging at meal times.

Below are five healthy snacks-all less than 150 calories-that can be enjoyed anytime of the day or night, as long as you stick to the portion size and don’t go back for seconds. Better yet, these five snacks are as tasty as they are healthy.

1. Apple with a Dash of Light Peanut Butter

Eating an apple as a snack might sound a little bland, but cut it into slices, add a dash of peanut butter and you’re crunching down on a flavor combo that’s unusually satisfying. The combination of apple juices and salty tang from the peanut butter creates a sweet and savory taste that is sure to satisfy your cravings. Make sure you limit yourself to just one apple and three teaspoons of peanut butter to stick to the 150-calories limit.

2. Wheat Crackers with a Dollop of Cottage Cheese

Eating a dry wheat cracker on its own is enough to make you want to ditch the diet altogether. But add a dollop of cottage cheese and you’ll be surprised how delicious a wheat cracker snack can be. Catered more towards a savory than a sweet tooth, wheat crackers with cottage cheese will give you just the right hit of dairy and carbs to keep you going until dinnertime. Add a couple of slices of tomato and a sprinkling of pepper for extra flavor.

3. 100g Tub of Yogurt

Whether you have a hankering for plain vanilla or sweet strawberry, a 100g tub of yogurt makes the perfect morning or afternoon snack. With roughly 1g of fat and 14g of sugar in each tub, light yogurt varieties are a dieter’s best friend. Better yet, consuming 100g of yogurt benefits your body with a healthy dose of calcium, which is not only good for your bones, it can actually help your body burn more fat. Look out for natural yogurt varieties that are loaded with good bacteria and probiotics.

4. A Handful of Edamame Beans

Beans, beans are good for your heart, the more you eat the more you… will benefit from antioxidants and vitamins A and C? That’s right! Edamame beans are loaded with beneficial antioxidants, vitamins A and C, and energy-boosting protein. While the green-colored, oddly shaped beans might look a little unappetizing, they’re actually pretty tasty. Often served as an appetizer in Japanese restaurants, the boiled green soybeans can be flavor-boosted with salt and spices such as Japanese seven spices.

5. Blueberries and Greek Yogurt

With countless benefits, including high levels of protein and calcium, Greek yogurt is one of the most nutritious snacks you can choose. Although some may find pure Greek yogurt quite bitter, the addition of a handful of blueberries infuses a natural and satisfying sweetness. Better yet, blueberries contain lots of antioxidants and fiber for added health benefits. Make sure you choose a low-fat, no-sugar yogurt variety and limit yourself to a small bowlful of yogurt and only a handful of blueberries.

5 Easy Tips to Help You Plan Healthy Meals

Now that a new year is upon us, many view it as an opportunity for a fresh start. Losing weight usually tops many New Year’s resolution lists, but it can be overwhelming not knowing where to begin. Meal planning truly sets the foundation for healthy eating. Planning your meals for the week ahead can help alleviate much unwanted stress that can come with cooking during the week. Also, you are much more likely to make better choices when having a plan.

Here are some tips to help you become a meal planning professional.

Look At the Week Ahead

When it comes to meal planning, it’s important to see what activities your week ahead will include. Perhaps your child has an after-school activity or you plan to work late to meet a deadline. Since busier days can often lead to choosing quick and easy fast-food meals, plan to cook larger portions earlier in the week and put away some for leftovers. Planning for no-cook meals such as wraps or salads, which only take a few minutes, is another healthy alternative to fast food.

Find Recipe Inspiration

It can be easy to get stuck in a rut with cooking. Many of us have old standby meals in our weekly rotation. To liven up your cooking, search ahead for new recipes to try. You can print them out and organize them in a recipe book or look to sites like Pinterest where you can save and share recipes online. If you are short on time, look for recipes that involve little preparation, short cooking times, or even use the help of a slow cooker.

Map It Out

Whether you prefer to use a calendar on your phone or just simply pen and paper, it is important to write out the meals you plan to make for the week. Label your meals Monday through Sunday and be sure to include days you plan to eat out. If you struggle with eating healthy at lunch, you might want to consider making a meal plan for your lunches for the upcoming week as well. It is much easier to stick with your meals for the week when you have them organized.

Make Your Grocery List

How many times have you gone to the grocery store more than once in a week because you had forgotten to pick up a certain ingredient or needed to pick up dinner for that night? Since our time is valuable, planning out an in-depth grocery list will save you in the long run. First, check what you have at home. Are there certain staples that you need to restock or already own? Next, look at your dinner recipes and decide what ingredients you will need. Make sure to pick up healthy snacks to have at home along with your regular staples whether it be milk, coffee, or bread. The majority of your list should include whole, unprocessed foods like fruits, vegetables, beans, grains and nuts.

Prep All At Once

When you arrive home from the grocery store and are starting to put everything away, use this time to prep your food for the week as well. If you need chopped vegetables for a dish that night as well as later in the week, why not use just the one cutting board and do it all at once? If you plan to make chicken, cook up extra to use for salads, wraps, or sandwiches later on. By doing the prep ahead, it will save you time during your busy week.