Registered dietitian Tamara Duker Freuman said when a person gets stuck in a rut with their diet, some healthy but less common foods -- such as breakfast radishes, roasted pumpkins seeds and quinoa flakes -- can offer a change of pace. Goat’s milk yogurt is similar to cow's milk yogurt in protein and calcium, she said, and dried wild mushrooms, which are easier to keep on hand than fresh mushrooms, can be rehydrated or ground up and included in favorite recipes.
Oatmeal, quinoa, millet and grits are healthy alternatives to traditional breakfast cereals, which can be loaded with sugar, writes Scott Swartz, an assistant professor of culinary arts at the Culinary Institute of America. Cook the grains in the oven or rice cooker for 20 to 30 minutes and add spices and fruit for a hearty, nutritious and easy-to-make breakfast.
New York City's Department of Health and Mental Hygiene has posted ads in subways urging people to read food-nutrition labels for salt content and choose products that contain less sodium. The ads caution that excess salt can increase the risk of heart attack and stroke.
Many shoppers buy more food than they need for a week, so registered dietitians say one way to save money and eat healthy is to have a meal plan and stick to it, but not to over-plan and buy too many perishable items that will not be used. RDs say buying in bulk and freezing produce, along with buying generic products, can save money.
Students at 27 public schools in the District of Columbia will have a cafeteria salad bar this year, and 10 high schools will use an "Eat More Salad" campaign to help them build nutritious meals. The District's nutrition chief, Jeff Mills, says he spent the summer testing local sources for salad-bar greens and produce, and students will have access to locally grown nectarines, mushrooms, watermelons, tomatoes, squash, arugula and spinach.