Nutrition tips: Small Changes to Lead to a Healthier Diet

Breakfast for dinner is great when you make it an omelet!  Add veggies and reduced fat cheese and serve with whole grain toast (or baked potato wedges) for a nutritiously balanced meal in minutes.

Feeling guilty about your morning cup of joe?  There''s no need.  Coffee contains fiber (1.8 grams per cup!), antioxidants, and you can count it towards your daily fluid intake (up to two cups each day)!  Just remember not to go overboard, one or two cups each day can have health benefits... more than that can leave you jittery, dehydrated, and may increase your risk of osteroporosis.

Beware of liquid lunches: Some seemingly healthful choices like juices, shakes, and smoothies may be more along the lines of a lunch in terms of calories.  So be sure to check the serving size on the bottle before you down the whole thing. 

Smart snacking: When it comes to snacks, opt for whole fruit and lean protein to keep you satisfied until your next meal.  Pair a piece of fruit with 3/4 cup nonfat yogurt, 1/4 cup almonds, or a piece of string cheese.

Latte Love: Choosing a small (10 ounce) nonfat latte gives you more than a third of your daily calcium requirements!  Pair this with half of a whole grain English muffin with almond or peanut butter and you''ve got a hearty and healthy mid-morning snack or breakfast on-the-go.  However, if you have high cholesterol, go for filter brewed coffee with skim milk added (rather than cappuccino or latte.)

Cheezy request: Next time you go to the deli, ask to have your cheese sliced "very thin" -- you can save almost 1/2 of the calories and fat per slice!

A  rainbow a day keeps the doctor away!  Incorporate as many colors as you can into your meals and snacks; the natural color variations of fruits and veggies deliver different protective health benefits, like a healthier heart, stronger bones, more youthful looking skin, a stronger immune system, and protection against certain types of cancer.

Have the urge for an after dinner snack?  Try chamomile tea with a teaspoon of honey and a splash of nonfat milk!  This soothing treat can help to calm your nerves and prepare you for a well-rested sleep. 

Frozen meals are often an easy solution when in a time crunch.  Read labels to choose the healthiest options.  Find choices with less than 600mg of sodium and greater than 5 grams of fiber.  We like Kashi Frozen meals, Amy''s Organic, and Lean Cuisine Spa Cuisine meals.  Always add a cup or two of frozen veggies to any frozen meal -- they''re usually skimpy on veggies.