Healthy Eating Tip: Season Smartly

Sarah Koszyk

Brain FoodIn honor of National Nutrition Month®, my colleague Sarah Koszyk shares her tip to help you savor the flavor of eating right.

Season Smartly

My favorite tip for eating healthy is adding herbs, spices, and acids to flavor foods instead of salt or fats from oils and butters. Growing up, my mom cooked delicious food daily using minimal salt and fats. Whenever she bought a new salt jar, she would write down the date underneath the jar to keep track of how many jars she had purchased since marrying my dad. They’ve been together for over forty years and she’s only bought eight 13-ounce jars of salt! Even without using much salt, her food was exquisite. You could taste the flavors of the fresh ingredients with every bite. She would add fresh herbs like cilantro, basil, mint, or parsley to a recipe. In addition, she used spices such as cumin, cayenne, paprika, and garlic powder for an extra kick. Using minimal oil, she would flavor dishes with an acid like lemon or lime juice or balsamic, red wine, or white wine vinegar. I was very lucky growing up with a plethora of delectable flavors. Since becoming a dietitian, I continue to use fresh herbs, spices, and acids in my cooking emulating my mom and her skills. I encourage you to try adding an herb, spice, or acid this month to your meals instead of using excess salt or oil. If you need recipes that follow these guidelines, visit my website for a multitude of family-friendly, healthy, low fat recipes everyone can enjoy: There’s always a way to modify a classic, comfort food recipe and make it healthy without losing the taste or esthetic. Buen Provecho!

For an easy to make, well-balanced, one-pot meal with minimal cleanup, check out:
Roasted Pork with Sweet Potatoes & Brussels SproutsRoasted Pork with Sweet Potatoes & Brussels Sprouts.
The entire meal has less than 250 calories and is loaded with superfoods and super flavor.

Sarah Koszyk, MA, RDN, sports dietitian, weight loss expert, and founder of Family. Food. Fiesta. Co-Author of Brain Food: 10 Simple Foods That Will Increase Your Focus, Improve Your Memory And Decrease Depression

Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

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