Vegetarian Set Meal of VegeCafe Lotus in Toyohashi, Japan

The main dish is Tofu Steak with Tomato Sauce.

 

 

 

 

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Make Better Snack Choices with These Healthy Tips

Anybody in the mood for a snack?

The answer is almost certainly yes. An estimated 95% of U.S. adults reported consuming a snack on any given day, according to pre-pandemic survey data from the Department of Agriculture. And snacks contributed more than a fifth of the calories that adults eat.

So if healthy eating is your goal, minding those snacks is essential. Here’s advice from experts on how to make good choices and dodge common traps.

Remember the basics

Look for snacks that are lower in sugar and salt. Tasty options include fruits and vegetables, nuts and low-fat yogurt. All can help tide you over until the next meal.

Find snacks that satisfy

Dietitians recommend trying to pair a complex carbohydrate with a lean protein and healthy fat – and don’t forget the fiber. Consider whole-grain toast with peanut or almond butter; whole-grain crackers with canned tuna or salmon; or cherry tomatoes with hummus.

Read those labels

As food companies work to provide healthier snacks, consumers need to look beyond terms like “healthy” or “natural” on the label. That “healthy” nutrition bar might have more calories than a candy bar. Also check for added sugars and high levels of sodium.

Watch the beverages

Drinks count as you keep track of between-meal calories. Many people are aware of the calories in soda but might overlook what’s in juice or their coffee drink. Consider options such as plain or sparkling water, unsweetened tea or coffee, or a small glass of 100% fruit juice.

Beware the break room

A 2019 study in the Journal of the Academy of Nutrition and Dietetics indicated that people commonly consumed food provided by vending machines, company cafeterias and friendly employers or colleagues – and that added an average of 1,300 calories to workers’ weekly totals. So if you work outside the home, consider taking your own healthy snacks with you.

Set yourself up to succeed

If you have a weakness for cookies, don’t buy them. If you tend to crave sugary snacks at work, don’t keep a jar of candy at your desk.

Snacking can mean different things to different people, so you’ll need to adapt to what works for you. The goal, experts say, is to snack consciously, instead of eating mindlessly.

Source: American Heart Association

 

 

 

 

Weeknight Spinach Ricotta Lasagna

Ingredients

2 large eggs
1 (475 g container) ricotta cheese
2 cups mozzarella cheese, grated
1 tsp salt
1/2 tsp ground black pepper
3/4 cup fresh basil, roughly chopped
1 (650 mL jar) marinara sauce
9 oven-ready lasagna noodles
2 cups loosely packed baby spinach leaves, chopped
1/3 cup Parmesan cheese, grated

Method

  1. Adjust oven rack to middle position and heat oven to 350°F (180°C).
  2. In a medium bowl, beat eggs until combined. Add ricotta cheese, 1 cup mozzarella cheese, salt, pepper, and 1/2 cup basil and mix to combine. Set aside.
  3. In a 9×9-inch baking dish, cover 2/3 cups marinara sauce evenly across the bottom. Top with 3 lasagna noodles, breaking in half and overlapping slightly to fit in dish as needed. Spread half of the ricotta mixture evenly over noodles and top evenly with 1 cup spinach. Repeat with a second layer of marinara, noodles, remaining ricotta mixture and spinach. Finish with a layer of marinara and noodles. Top evenly with remaining 1 cup mozzarella and Parmesan cheese.
  4. Cover dish tightly with aluminum foil and bake until bubbling around edges, about 20 minutes.
  5. Discard foil and continue to bake for an additional 10 to 15 minutes or until cheese is melted and begins to brown around the edges.
  6. Cool on wire rack for 15 minutes. Sprinkle with remaining 1/4 cup basil before serving.

Makes 8 servings.

Source: Manitoba Egg Farmers


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7-course Dinner Set of Gurunavi in Yokohama, Japan

The price is 5,000 yen (tax included).