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Smart Seasoning – Watch for Hidden Calories

  • by Michelle
  • March 24, 2016

 

Are you smart with seasoning?

 

If you are one who isn’t really a fan of plain or bland foods, don’t worry their are many ways to flavor food with healthy seasoning that even your family will enjoy without the extra calories, additives, and sodium!

Many clients tell me they are OK with eating plain protein and vegetables for lunch and dinner, but when it comes to making food for their families they need options that give the food more flavor. Well, lucky for everyone many healthy and low calorie seasonings exist to flavor food wonderfully without sacrificing flavor.

Have you ever stopped to take a look at the nutrition label on your favorite BBQ or teriyaki sauce? How about your favorite steak seasoning? Do me a favor and go take a look, you might be shocked to read what ingredients are included as well as the calorie content per serving!  Next take a look at the sugar content and sodium level per serving, you will continue to be shocked!

HOW ABOUT AN EXAMPLE

 

Let’s just say you cook a “healthy” meal of BBQ chicken (marinated and doused in the sauce discussed above) with a side of steamed vegetables with “just a little” butter for flavor. That healthy meal, by the time you add the calories from the BBQ sauce and then from the butter (because no one ever adds “just a little”) that meal that started healthy is actually healthy no more. The increase in sodium, sugar, fats, and calories just from what you used for flavor the meal has turned it into a calorie bomb.

HAVE NO FEAR I AM HERE TO HELP!

 

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I always like to remind people that eating healthy doesn’t have to be boring or bland and it is all about healthy balance. So reading this blog does not mean that from now on you should never use BBQ sauce, your favorite steak seasoning, or should never enjoy some butter doused vegetables. Just remember to follow the 80-20 rule, choose healthier options 80% of the time and then enjoy life 20% of the time (by life yes I mean BBQ sauce, butter, sugar, and hidden calories etc.)

 

EDUCATE YOURSELF AND BECOME A LABEL READER

 

Half of the battle of knowing how to eat healthy is learning how to read nutrition labels, well wait, we all know “how” to read them that’s the easy part. Knowing what we are looking for when reading nutrition labels is the important part. It secretly makes me happy when I am in the grocery store and I see someone pick up a product off the shelf and read the nutrition label before putting in their basket. I truly want to run over and give them a high five! (I don’t, but maybe I should start doing that LOL) Anyways, I’ll give you the main things I look for when reading a nutrition label:

Ingredients:

Look to see how many ingredients are in the item and how many of those items you can actually pronounce. The less ingredients means it is closer to a natural food and the more ingredients you can’t pronounce means the more artificial ingredients and chemicals you will be ingesting when eating this item.
Sugar and Sodium:

Next I look at sugar and sodium content per serving because many times an item can be marketed as “healthy, low calorie, low fat etc.” but is loaded with sugar and sodium.
Calories per serving:

Lastly I look at calories per serving because although this is important, it’s a given that if an item passes the first 2 tests listed above it will have an approved calorie level. One hint is to look at the serving size, especially when it comes to salad dressing and sauces. A lot of the time one serving is quite small and although it might seem like a low calorie content per serving, if you unknowingly add 4 servings to your meal that low calorie count will increase really quick!

 

NOW LET’S TALK HEALTHY SEASONING

Below is a little list of the many ways you can season your foods without the worry of increased calories, sodium, sugar, and unnecessary chemicals. The last thing you want to do is cook a really healthy meal and then cover it in added calories and chemicals -right?

 

CHECK OUT THE LIST OF APPROVED FLAVOR MAKERS

Dill
Curry Powder
Ginger
Nutmeg
Jalapeno
Cinnamon
Coriander
Whole lemon
Lime juice
Cayenne pepper
Red Pepper Flakes
Tomatoes
Agave (limit 1 tbsp per serving)
Ground black pepper
Stevia – natural sweetener that comes from a plant – much better than artificial options containing aspartame.
Vanilla extract (alcohol-free)
Sea salt (1500-2300 mg per day, or 1 tsp)
I hope this helps you avoid adding calorie bombs to your healthy meals and turns you into one of those people I want to high five in the grocery store!

If you have any favorite healthy seasoning that I forgot to mention above, leave a comment below and let me know!

 

Happy seasoning!

4Comments

  • 27 days ago   /   ReplyEHPlabs Oxyshred

    Your post title ‘Smart Seasoning – Watch for Hidden Calories’ is really attractive. I appreciate your professional way of writing. Thanks, ‘Michelle’ for sharing this informative post.

  • 28 days ago   /   Replycutting diet plan

    actually I was very impressed with your meal, but I did not like the road that much, maybe I'm allergic to it. Thanks for share

  • 25 days ago   /   ReplyElmita Baidhya

    Thank you so much for your advice about the health and nutrition. Actually I often get sick and I am really worried about my health and calories. Many people give different advice. I take care of my health although I become sick and I miss my classes. I have to take sick leave often.Being sick most of the time is disgusting feeling. This article has improve my daily living and even my health. Now a days I am much more healthier and happy as well. I would like you to comment in Child Nutrition in order to make other people aware about the food they eat and the nutrition that our body need to perform daily activities.

  • 29 days ago   /   Replyjoannaj honson

    Thank you for your informative writing over Hidden Calories. I am looking for this kind of information for long time . I have two child and I don't know the details about how to maintenance child nutritions plan / program . Can you please write something over child nutrition . once again thanks . I will be back your site to read your next article .

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