We wanted to show you our latest MyPlate creation that is great for the heart. Barley, Salmon, Walnuts, Vegetables, Olive Oil and more are made into a quick 30 minute meal that you will want to serve over and over. Enjoy!
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One Ounce
Many processed chips, cookies, bars and dessert type items indicate a one ounce serving size on their Nutrition Facts Panel. I find this to be very telling about the calorie density of packaged foods.
Here are the calories in various fruits and vegetables, per one ounce:
Apple – 14 calories
Baked potato (plain) – 26 calories
Carrot – 11 calories
Celery – 4 calories
Grapes – 19 calories
Melon – 9 calories
Whereas most cookies and potato chips are between 140 to 160 calories per ounce (28 grams), even if they are baked, fat-free, whole grain or trans-fat free! This clearly shows that fruits and veggies are the way to go for snacks for those watching their waist.
Our cookie package says:
-Mini size
-Handy snack sack
We wonder if most would treat this bag as a one-serving snack and not realize how many calories they have consumed? 9 small cookies (1 ounce) is a small serving for 130 calories and the bag makes it tempting to keep eating more –That is 1040 calories for the bag!!!!!!!! We would tend to think of these more as a treat not a snack.
Flip over the bag and check the Nutrition Facts Panel – which we have summarized here:
Food and Health Communications has just produced a new game called Nutrition Facts Label Game
It is great for teaching people the difference between package claims and the Nutrition Facts Panel as well as being able to evaluate foods and make better choices in the grocery store.
We have opened the comments section of this blog – if you are reading tell us hi and what you think. We welcome food and cooking questions, too!
Tags: shopping tips
budget meal »
Hidden Veggies Lower Calories
Researchers at the Pennsylvania State University completed a study that shows that hiding veggies in foods is an effective strategy to get people to eat more veggies and significantly fewer calories. We wanted to give this fun idea of hiding pureed vegetables in foods a try.
dessert »
Happy Birthday To You
My daughter’s school principal is requesting ideas for alternative snacks for parents to send
to school to celebrate their child’s birthday, rather than the usual cake/brownies, etc. Do you have any
handouts/suggestions that I could use?
myplate »
Balance Calories
Here are many ways to use a plate for portion control. Size matters. What you put on the plate matters. And using a plate to visualize how much you are eating is a great idea. We like to think of a plate as a reverse piggy bank. The smaller it is the more you save!!
on the go »
Stars Are Born
2 stars are born – our new iPad App, Salad Secrets, will have you making stunning salads right from your iPad – choose from 50 different ones with great presentation tips and nutrition facts. Plus get our latest kitchen creation, the Mexican Fiesta salad now from our blog – just in time for Cinco de Mayo.
shopping tips »
33 Things We Learned From FNCE
Our trip through the food hall at FNCE taught us 33 things. We found a general back to basics rule of thumb for most displays and marketing efforts. Presentations and marketing efforts were neat, engaging and beautiful and it was all about the flavor of food with a few nutrient benefits sprinkled in for marketing. Food manufacturers across the board offer “more for less” – more nutrients and less calories.
what’s for dinner »
MyPlate For The Heart
We wanted to show you our latest MyPlate creation that is great for the heart. Barley, Salmon, Walnuts, Vegetables, Olive Oil and more are made into a quick 30 minute meal that you will want to serve over and over. Enjoy!
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