We asked readers on social media and in our weekly newsletter to share their thoughts about nutrition. Here’s what they said.
How do you incorporate healthy foods into your meals or snacks?
“The way I incorporate healthy foods into my snacks is by following a rule I made for myself: No snack is complete without a healthy component, like a serving of fruit or vegetables. So if I want to eat a granola bar, I need to balance it with an apple or applesauce cup. If I want to eat some pretzels, I’ll pair them with a small salad. I also try to ensure that there is protein and/or fiber in my snacks so that I’m not ‘empty-calorie snacking,’ which will just leave me feeling hungry and in search of more food.”
—Ros Lederman, Chicago Health writer and fact checker
“Experimenting with the recipes you can find online is a great way to get creative with veggies in your meals. They have great ones for cauliflower.”
—Beth Comer, Westlake, Ohio
“When I’m craving a big bowl of pasta that doesn’t have nutritional value on its own, I sauté a pan of broccoli, red bell peppers, and onions with olive oil and fresh garlic, then toss it with cooked pasta. I make sure the ratio is more weighted on the vegetable side — about 65% vegetables to 35% pasta. This way I satisfy my carbohydrate craving while nourishing my body at the same time.”
—Erin Sullivan, Chicago Health art director
“I buy frozen raspberries by the bagful, and right before I start making dinner, I fill a bowl with some. By the time I finish eating dinner, they are defrosted, and that is my dessert. The juice at the bottom is the best!”
—Margie Brandt, via newsletter
“I always start my day with fruit. Whether it’s berries in my yogurt or a banana on the go, it makes me feel like I’m starting out on the right foot. I also sprinkle chia seeds into my oatmeal and yogurt. It’s such a small thing, but it keeps me full longer and adds extra fiber.”
—Catherine Gianaro, Chicago Health associate editor
“By not having any of this stuff around, except for some cookies I have with milk in the evening.”
—Mike Silder, via newsletter
“When we cook a healthy meal, we cook for six or eight, even though there are only two of us. This way, we have healthy leftovers during the week. Also, don’t cut out treats! I try to make most of my meals healthy, but if I want dessert, I enjoy it without guilt — it’s all about balance.”
—David Barr, Chicago, Illinois
