Make smart nutrition choices

By Tanya Davis | Published Wednesday, November 13, 2013

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While we’re overfed, we’re undernourished, and new research shows that many Americans are not meeting their average daily needs for key nutrients. The solution is to eat nutrient-rich foods, like high-quality, lean protein to provide you with the essential vitamins and minerals you need to fuel a healthy lifestyle.

The new definition of healthy eating is not just about counting calories, but making calories count. Eating nutrient-rich foods satisfies the body, helping you feel full longer, while providing much needed nutrients. The following is an example from the Cleveland Clinic:

A glazed doughnut has almost exactly the same number of calories as a bowl of high-fiber, multigrain cereal with nonfat yogurt and blueberries.

So you can eat either one, right? Nope.

The cereal choice has about a quarter of the fat – and six times the fiber. Eat the doughnut, and you’ll be hungry in less than two hours. Eat the cereal, and you’ll find you eat less all day long.

During the upcoming holiday season, consider trying this recipe for fruit salad. It comes from our recent Texas A&M AgriLife Extension Service Dinner Tonight cookbook.


Serves 4


  • 1/2 cup sliced grapes
  • 1 cup large apples, diced
  • 1/2 large carrot, shredded
  • 1/4 cup golden raisins
  • 1/4 cup chopped pecans
  • Honey-Yogurt Dressing
  • 1/4 cup French vanilla yogurt
  • 1 tablespoon vegetable oil
  • 1 tablespoon honey
  • 1/2 tablespoon white wine vinegar

Combine grapes, apples, carrot, raisins and pecans in a large bowl and set aside. Combine all the ingredients for the honey-yogurt dressing in a small bowl, and stir well. Pour the dressing over the fruit mixture, and toss gently to combine. Cover and chill for two to three hours before serving. The salad may be served in a lettuce-lined salad bowl.

Nutrition facts per serving: 127 calories, 5g total fat, 19mg sodium, 0.5mg cholesterol, 27g total carbohydrate, 2g fiber, 1g protein.

Tanya Davis is a Wise County Extension agent.

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