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Nutrition By Mia

ABC News 4: Healthy New Year

January 8, 2021

Truffe Hunter, RIICE Bars and Bites, BareOrganics, CHOMPS, Good Foods Plant-based dips

It’s Good Food Friday! Today I share easy ways to eat healthier in 2021.

Cook more meals at home

Meals prepared outside of the home are almost always higher in saturated fat and sodium with less calcium, iron and fiber than foods prepared at home. Build nutritious meals at home around protein, produce, carbohydrates and flavor like truffles. Born over 10 years ago, TruffleHunter has become one of the world’s leading supplier of fresh truffles and truffle products and is a is a supplier to a number of Michelin star chefs and trade outlets across the world with new product launching soon. Try their Black Truffle Hot Chili Sauce on salmon with quinoa and broccoli or Black Truffle BBQ sauce on grilled chicken with sweet potato and brown rice. Find the TruffleHunter products on Amazon at Williams Sonoma and World Market.

Snack smarter in 2021 by focusing on protein and fiber

This combination is the most satisfying for the least amount of calories helping to stabilize blood sugars and keep you full until your next meal. Pair whole grain crackers and produce with the flavor-packed plant-based dips by Good Foods. These dips meet many lifestyle and dietary needs – from gluten-free to vegan to plant-based and everything in between. My favorites are the buffalo style plant based dip made with sweet red onions and a hint of cilantro as well as the Tzatziki Style plant based Dip made with cauliflower, cucumber and fresh herbs. Find the Good Foods plant-based dips locally at Publix, Target, Food Lion and BI-LO, or online at goodfoods.com.


Another great protein-packed snack option is jerky. CHOMPS makes 100% grass-fed beef and venison and 100% free range turkey sticks with 9-10 grams of protein per stick. They have no added sugar, GMOS, gluten, soy, dairy or MSG. Pair them with fruit veggies or whole grain crackers to build a complete snack. Find them at Walmart, Harris Teeter and CHOMPS.com where you can use code NUTRITIONBYMIA for 15 % off and free shipping.

Use nutritious ways to satisfy your sweet tooth in 2021

These light and crispy Riice bars and bites are made with Sustainably Sourced Chocolate that works on environmental protection & farmer livelihoods. They contain less than 100 calories per bar, just 18 calories per bites and are gluten-free, vegan, non-gmo and nut free. Plus they are made with just two main ingredients – puffed brown rice and dark chocolate. You can find them on Amazon and at riicebar.com where you use code MIA20 for 20% off.

Incorporate immunity supporting foods and ingredients to stay healthy in 2021

This new immunity coffee and tea by BareOrganics is boosted with probiotics and ingredients like ginger root, maitake mushroom, zinc and vitamins C and D for immune support. It’s also compatible with most single serve and Keurig® brewing systems. The water soluble immunity water enhancer mixes dissolve instantly into hot or cold water with natural fruit flavor? and immunity supporting ingredients Elderberry, Echinacea and Vitamin C. The Elderberry Liquid Herbal Drops are made with organic antioxidant-rich elderberries known for immunity support and don’t require refrigeration so you can take it on the go and easily add to water, juice or tea. You can find all these immunity supporting products at BareOrganics.com and use code MiaS20 for 20% off.

 

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#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
⁣⁣
🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia
Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
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🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC

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