Diabetic Meal Requirements

August 28th, 2015

???????????????????????People with diabetes have the same nutritional needs as everyone else. Eating is one of life’s greatest pleasures. There’s nothing like a good plate of food. Just got diagnosed with type 2 diabetes? Worry not! You can still enjoy a variety of your favorites. If you learn how to plan your meals in order to manage your diabetes, then you can thrive.

If you are constantly asking yourself, “What can I eat?” it’s time to stop worrying! Diabetes should not make you feel deprived. You can easily get the long of a healthy diet and still savor a wide variety of delicious meals.

The super foods

A type 2 diabetes diagnosis requires you to make individualized meal plans in appropriate portions. It’s important to make calcium, potassium, fiber, magnesium and vitamins a general part of your diet.

Dark leafy vegetables

Enjoy a plate of spinach, collards and kale. You can never have enough of this.

Citrus Fruits

Oranges, lemon and limes give you a daily dose of vitamin c and fiber.

Beans

There’s no better nutrition than that which is provided by a healthy plate of beans. It accounts for magnesium and potassium in your diet.

Other diabetes super foods include fish, whole grains, nuts, fat-free milk and yogurt.

Proteins

Proteins are a very vital part of a type 2 diabetic meal plan. The best protein choices are:

  • Plant-based proteins
  • Fish and sea foods
  • Chicken and poultry
Plated Meal- Spinach-Mushroom Lasagna with Green Beans from MagicKitchen.com

Plated Meal- Spinach-Mushroom Lasagna with Green Beans from MagicKitchen.com

For an ideal diabetes meal plan, about ¼ of your plate should come from high protein foods. It’s also important to pick grain foods that are most nutritious and are rich in vitamins, minerals and fiber.

MagicKitchen.com Diabetic Meal Plans

MagicKitchen.com food delivery services account for the best diabetic friendly meals. Designed by a dietitian to be healthy and low in sodium, each nutritional meal pack comes with controlled carbohydrates. MagicKitchen.com diabetes patients can also make the most of the HomeStyle Diabetic Friendly meals.

Your type 2 diabetes should not restrict you from enjoying great meals such as beef, chicken, lasagna or grilled fish. When served in the right proportions, you can make the most of your meals and still stay healthy. Staying on a healthy diabetic diet doesn’t have to be a chore. Take these tips and savor enjoyment every time you pick up your plate!

facebooktwitterpinterest

The Master of Illusion Makes 105 lbs. Disappear

August 21st, 2015

pennPenn Jillette has a ton of titles; magician, musician, juggler, inventor, comedian, author and actor, among others. Now, he can add successful extreme weight loser…yes, I realize that’s a contrived and awkward title, but work with me here.

Back in late 2014, Penn, who stood 6’ 7” and weighed 330 pounds, was informed by his doctor that his weight and poor diet was largely responsible for his high blood pressure, which briefly hospitalized him in December. Penn, who tends to take things to the extreme, to include his magic, atheism, libertarianism, and opinions in general, then made the extreme decision to adopt an extreme weight loss program.

He went vegan…no animal products, whole grains, added sugar or salt. He then cut his caloric intake from roughly 3,000 per day to 1,000. This extreme reduction in calories caused him to lose 105 pounds from December of 2014 to March of 2015. Do the math. That works out to a loss of almost one pound per day which most medical experts claim is an unhealthy and dangerous rate.

The fear with that type of calorie reduction is that, without supplements, which Penn eschewed, one is not providing the body with all the vitamins and minerals required to maintain proper health. By eating primarily raw fruits and vegetables, which Penn embraced, it is difficult to get the proper levels of iron, calcium, protein, and vitamins D and B12, again, without supplements. And without those essential nutrients, anemia, loss of muscle mass, osteoporosis, fatigue and memory loss could be the consequences.

Lastly, when one adopts such a drastic change in diet, maintaining that diet over the long-term can be a problem for most. That’s not to say that Penn will “fall off the vegan wagon” in the future, but the ride could become extremely rough moving forward. One’s dietary enthusiasm tends to wane as you face yet another day of leafy greens and citrus fruit…Mmmmmm, fiber.

While a healthy diet is essential for your well-being, both mental and physical, extreme diets should only be adopted in extreme circumstances under the supervision of a medical doctor or certified nutritionist. Remember, your body requires a variety of nutrients, and a balanced diet it the best way to ensure those dietary requirements are met. Make sure you don’t get too much of anything and enough of everything…no magic necessary.

MagicKitchen.com has delicious portion controlled meals that can help you lose weight in a more healthy, albeit less spectacular way.  We all don’t need to be as showy and flashy as Mr. Jillette, right?

facebooktwitterpinterest

Beam me up a Delicious Meal, Scotty!

August 7th, 2015

transporterImagine this: you glance into your freezer and are unable to locate your next delectable MagicKitchen.com meal. You then simply place your order online, wait a few seconds, and voila, your meal materializes in front of your eyes on your transporter platform (which could be conveniently placed on your dining room table). You then pour a glass of wine and sit down to enjoy your dinner. This scenario could happen…sometime in the 23rd century.

Yes, if we had this Star Trek technology today we, and you, could save big bucks on shipping and dry ice costs as the only things that would be able to disable the transporter would be solar flares, ion storms, and electromagnetic and nucleonic radiation. However, while we have few ion storms here on earth, we, unfortunately, also have few transporters…wait, make that none.

Just a second, there are other options for teleportation given to us by movies, television programs and comics. Take, for example, the Hollywood movie, The Fly, which comes in two versions, one made in 1958 with Vincent Price and David Hedison and one from 1986 which starred Jeff Goldblum and Geena Davis. In each version, a weird amalgamation of fly and human is created when the two are teleported simultaneously. On second thought, scratch that, we could end up with Lasagna-stuffed Sole instead of Crab-stuffed Sole.

drwhoIn the popular British television series, Dr. Who, a T-Mat (transfer matter) system is developed in the mid-21st century, no less, and they actually use it as a food distribution network. Hold on, nix the T-Mat also, as the entire global food distribution system fails after the T-Mat is compromised by the lunar Ice Warriors…too risky.

Finally, Nightcrawler, a blue mutant with a prehensile tail (think opossums and howler monkeys), yellow eyes, and elfin ears has the ability to teleport himself, as well as items within his grasp, via an alternate dimension. Darn, that won’t work either as people won’t take kindly to a blue, monkey-like human with three fingers and two toes suddenly appearing in their homes with a loud bamf-like sound, despite the fact that he’s delivering tempting delicacies.

Since none of these technologies, or Nightcrawler, exists, we are stuck with shipping costs that are inexorably tied to weight, distance and the cost of dry ice that ensures your meals stay frozen while in transport. So, until Dr. Emory Erikson invents the transporter in the early 22nd century, shipping costs will continue to be a necessary evil.

We hope you enjoy your meals despite that added cost! Sign up for our newsletter, and that cost may disappear as you get discounts and deals aimed at our customers.

facebooktwitterpinterest

Low-Sodium Summer Drinks

August 6th, 2015
Chicken ana Luisa, a great low sodium choice

Chicken ana Luisa, a great low sodium choice

The reality is, most of us consume too much sodium. Many of those high-sodium foods are summertime favorites. Sandwiches made with processed meats, hot dogs cooked on the grill, and any fast food meal served with French fries, are a few examples.

If you’re trying to keep your sodium levels under control, eating low-sodium foods is your best defense. You’ll find a great selection of Low-Sodium frozen meals made from fresh ingredients at MagicKitchen.com. But it’s not the only way you can cut back on sodium this summer.

Sodium is also found in a lot of popular drinks. Vegetable juice, sports drinks, energy drinks, and some sodas also contain higher levels of sodium. Most people should consume no more than 1,500 to 2,300 mg of sodium per day, according to the American Heart Association. Most of us consume much more.

To limit the amount of sodium in your diet, eat fewer processed foods. You can also limit sodium in your diet by rethinking your drink.

waterDrink More Water

You can start by drinking more water. Aim to drink at least 8 cups of water a day. It’s free, contains zero calories and no sodium. It’s the best way to stay hydrated on a hot summer day. Keep in mind that caffeinated drinks typically contain added sodium and contribute to dehydration.

Flavor your Water
If you don’t like the taste of plain water, you’re not alone. But that doesn’t mean you have to stock up on high-sodium drinks that have a lot of flavor.  Just add slices of your favorite fruits and veggies (lemons, oranges, watermelon, cucumber, mint) to a pitcher of ice-cold water for a refreshing and flavorful drink.   It’s also a good way to drink more water and cut back on juice, soda, and other beverages higher in sodium. Try your favorite flavor combinations –  tomato-basil, cucumber-mint, lemon-raspberry.  The possibilities are endless, and thirst quenching.

Try Juice and Seltzer

Take your favorite juice, and mix it half and half with some seltzer, to give it a great refreshing boost! Adding bubbles and cutting down on the sugar at the same time makes this a win-win idea.

iced-drinkExperiment with Iced Tea

What’s your favorite tea for a cozy winter’s night?  Chai?  Ginger tea? Herbal tea? Make it cold, and enjoy it even more!

Look for Low-Sodium Flavored Drinks

Take a trip to the store in search of a cold drink. In addition to bottled water, you’ll see all kinds of other options, including water with added flavoring and other low-sodium flavored drinks. Some sugar-free powdered drink mixes low in sodium can also be another option to quench your thirst on a hot summer day, help you stay hydrated, and avoid consuming too much sodium.

There are a variety of reasons following a low-sodium diet is important. But perhaps the biggest reason is protecting your heart. About one in three Americans has high blood pressure, often caused by a high-sodium diet. Left unchecked, it can damage your heart, increase your risk for a stroke, harm your kidneys, limit circulation, and contribute to vision problems.

Set a goal to consume less sodium this summer. Enjoy Low-Sodium meals by MagicKitchen.com and rethink your drink.

facebooktwitterpinterest

Foods That Protect You From the Sun

August 6th, 2015

sunProtect your skin from the sun. You’ve heard the advice before. And it’s important, especially during the summer months when the sun’s ultraviolet rays are the strongest. But there’s more to keeping your skin healthy than simply using sunscreen, wearing a hat, and picnicking in the shade.

In fact, research shows that eating healthy foods can also help protect your skin from the sun. What’s the secret ingredient? Antioxidants. They help prevent cell damage that can cause cancer and other health problems. And they’re found in a variety of foods. In addition to being sun smart, add these foods to your menu to protect your skin from the sun:

Fish

Fish like tuna, trout, herring, shellfish, and salmon are high in omega-3 fatty acids. The American Heart Association recommends eating fish twice a week. Omega-3 fatty acids help protect your heart, and they act as an anti-inflammatory that can also help protect your skin, according to research published in the journal Cancer Detection and Prevention. Add fish to your meal plan, and try MagicKitchen.com meals like Baked Cod in Mediterranean Sauce, Lobster Ravioli & Tomato Cream Sauce, or Baked Tilapia with Lemon Butter Sauce.

red-orange-crucOrange and Red-Colored Veggies
Ever wonder what gives tomatoes, carrots, and red bell peppers their bright color? It’s a pigment called lycopene, and it’s a powerful antioxidant. A study published in the Journal of Nutrition found that lycopene in tomatoes helped prevent ultraviolet light from causing skin damage. To get more orange and red-colored veggies in your diet, try Magic Meatloaf with Tomato Sauce, Buttered Carrots, or Mama’s Beef Lasagna with Tomato Sauce.

Cruciferous Vegetables
This family of vegetables includes leafy-veggies like cabbage, broccoli, kale, and cauliflower. A study published in the journal Nutrition and Cancer found that antioxidants in cruciferous vegetables help prevent skin cancer and other types of cancer. Half your plate should be filled with vegetables at every meal. Try Chicken Fettucine Alfredo served with fresh, tender broccoli or enjoy Broccoli & Cauliflower with Cheese Sauce.

Leafy Greens
Another group of veggies high in antioxidants are leafy greens like spinach and swiss chard. Fresh herbs like basil, sage, parsley, and rosemary count too. Studies show that these foods are naturally high in antioxidants and help prevent skin damage from sun exposure. You’ll find leafy greens in MagicKitchen.com meals like Chicken and Artichoke with Spinach, Lemon Rosemary Pork, and Roasted Turkey with Gravy and sage stuffing.

Who knew protecting your skin from the sun could taste so good? Take a break from cooking this summer, and pick your favorite entrees packed with antioxidants at MagicKitchen.com.

facebooktwitterpinterest

On Dialysis? How to Keep Hydrated This Summer

August 6th, 2015

When you’re on dialysis, you’ve got to get creative when it comes to quenching your thirst on a hot summer day. Too much liquid in your diet can create problems that can interfere with digestion and lead to serious complications. Fortunately, there are ways to stay hydrated without drinking a lot of fluids.

low-sodiumEat Less Sodium

Salty foods make you thirsty, so steer clear of things like chips, canned soups, and fast food. Instead, choose Dialysis-Friendly meals by MagicKitchen.com that are low in sodium and made from fresh ingredients.

Brush Your Teeth

You should brush your teeth at least twice a day. But if you’re feeling extra thirsty, giving your chompers an extra polish can help. A little toothpaste and water in your mouth will help you feel refreshed and less likely to gulp down a glass of water.

frozen fruitSnack on Frozen Fruit/Cold Vegetables
Fruits like grapes, blueberries, strawberries and cherries all contain water. But instead of eating it fresh, try these fruits frozen. They’ll slowly melt in your mouth, satisfy your thirst, and help you stay hydrated without adding a lot of fluids to your diet. Fridge-chilled vegetables like cucumber slices, red bell peppers, radishes and snow peas can help satisfy your thirst too. Just don’t add salt, try lemon or lime juice instead.

Add Fresh Mint to Foods
Another way to help you stay hydrated without going overboard on fluids is adding fresh mint to foods. It’s often used add flavor to things like salads, sandwiches, and side dishes. A little mint helps your mouth feel fresh and helps you avoid drinking too many liquids.

Make Gelatin Squares

Eating flavored gelatin is another way you can get the Tasty jelly cubes isolated on whitefluids you need without over-hydrating. Eat small spoonfuls of gelatin, or freeze small gelatin squares and enjoy. You’ll be adding liquid to your diet, but not too much.

Keep Cool
When Mother Nature shows up with a heat wave, keeping cool can help you control your thirst and prevent dehydration. Stay indoors where it’s cool on hot days, or visit a mall or movie theater with air conditioning.

Managing your health when you’re on dialysis is more than just waiting for your next appointment. Your food choices, lifestyle habits, and efforts to stay hydrated without consuming too many liquids make a big difference.

facebooktwitterpinterest

10 Tips to Control Blood Sugar Naturally

August 6th, 2015

When you have diabetes, monitoring your blood sugar levels becomes a regular part of your life. With a combination of medication, good food, and healthy lifestyle habits, you can keep your blood sugar level under control. Here are some things you can do:

  1. Young woman at the marketEat healthy meals regularly.
    Forget about skipping breakfast or going hours without food until you have time for a late lunch or dinner. Eating regular meals and healthy snacks throughout the day helps prevent spikes in blood sugar. If you need a few ideas, check out the selection of MagicKitchen.com meals made for diabetics.
  1. Eat healthy carbs
    Not all carbs are created equal. Refined carbohydrates (white rice, white bread, cereal and pasta made from refined grain) can cause a rapid increase in blood sugar levels. But you still need carbohydrates. Include some healthy carbs in your diet found in fruits and vegetables and whole grain bread and pasta .
  1. Measure serving sizes
    Using the old eye-ball test isn’t the best way to measure serving size. Most of us have a tendency to eat more than we should. If you’re cooking at home, measure serving sizes to make sure you don’t overeat. Eating too much can lead to weight gain and cause a rise in blood sugar. If tracking serving size seems like too much of a chore, we can help. Just pick your favorite foods from the list of diabetic-friendly meals at MagicKitchen.com.
  1. Keep Bars and Shakes on Hand
    It’s tough to follow an eating plan to control blood sugar levels perfectly. Stuff happens. You’re on vacation, haven’t gone to the store to stock your pantry and refrigerator, or you’re out and about and need a bite to eat. Anticipate this and keep a diabetic-friendly bar or meal-replacement shake in your car or handbag. You’ll be able to eat at regular intervals without reaching for less-than-healthy snacks that can increase blood sugar. MagicKitchen.com’s Protein bars are perfect for this purpose.
  1. cinnamonUse Cinnamon to Season Food
    In a study published in the journal Diabetes Care, researchers found that cinnamon helps lower blood sugar levels. It also had a positive effect on triglycerides and cholesterol for people with diabetes. Try adding a sprinkle of cinnamon to tomatoes, lean meats, oatmeal, yogurt, and fruit. You’ll enjoy the sweet taste, along with better blood sugar levels.
  1. Avoid or Limit Alcohol
    Even though alcohol can lower blood sugar, it’s better to avoid or limit drinking. Alcohol prevents the liver from raising blood sugar levels when your body needs it. It could lead to extreme low-blood sugar levels. If you are going to drink, women should have no more than one drink per day and men should have no more than two drinks per day. If you’re not sure how alcohol may affect your diabetes, talk to your doctor.
  1. Drink Green Tea
    Sugar-sweetened beverages like soda, energy drinks, and coffee drinks loaded with sugar can cause a serious rise in blood sugar levels. But if you’re craving a sweet drink, what can you have? Drink more water or try a flavored sugar-free drink. Some studies also show green tea is a good alternative to sugary drinks that won’t elevate blood sugar levels.
  1. Add a Little Vinegar to Meals
    If you want to enjoy a salad or steamed vegetables as part of your dinner, season them with a splash of vinegar. In a study at Arizona State University, researchers found that vinegar can help slow digestion and regulate blood sugar levels. One to two tablespoons is enough. Just keep sleepin mind it’s not a free pass to overindulge.
  1. Get Your Zzzs
    You need your sleep. Health professionals recommend 7 to 8 hours a night for best health. And it’s important if you have diabetes. Lack of sleep causes an increase in hormones that can make you hungry and lead to weight gain, which can have a negative impact on blood sugar. Create a regular bedtime routine to help get your Zzzs. Take a nap during the day if you have to. And if you’re still having trouble sleeping, talk to your doctor.
  1. Be More Active
    You don’t have to run a marathon, but regular exercise has a positive effect on blood sugar levels. After enjoying your favorite MagicKitchen.com meal, go for a walk. Regular exercise will help you sleep better, control your weight, and keep your blood pressure under control.
Beef Tenderloin with Red Wine Sauce, Mashed Potatoes with Peas & Carrots - New Diabetic Meal from MagicKitchen.com

Beef Tenderloin with Red Wine Sauce, Mashed Potatoes with Peas & Carrots – New Diabetic Meal from MagicKitchen.com

facebooktwitterpinterest

Seniors, Be Safe This Summer with These 7 Tips

August 6th, 2015

gunhild-swansonWhen 70-year-old Gunhild Swanson decided to go for a run earlier in the summer, she laced up her running shoes and headed into the mountains of northern California. But she wasn’t alone. Gunhild was among the 371 participants who showed up to take on the Western States 100-Mile Endurance Run. Step by step, she made her way through every mountainous mile. She crossed the finish line after nearly 30 consecutive hours of running, and set a new world record as the older person ever to finish a 100-mile race.

Gunhild was able to go the distance because she was prepared, and she had plenty of encouragement along the way. Daytime temperatures during the race were hot, but smart planning helped her through the race. You may not be planning to go running on a hot summer day, but it is important to be safe when the temperature heats up. Here are some things you can do:

  1. Drinking waterDrink Up
    Staying hydrated was a key to Gunhild success at Western States. And it’s just as important when you’re at home or out and about on a hot summer day. Staying hydrated helps support your muscles, brain function, digestion, and more. Aim to drink about 8 glasses of water a day. You may need more in hot weather. You’ll also want to stick to eating healthy during hot weather and enjoy easy and healthy meals for seniors by MagicKitchen.com.
  1.   Ask Your Doctor
    If you’re taking medications, ask your doctor if the medications can be affected by hot weather. Some medications are less effective when exposed to higher temperatures.
  1.   Stay Cool
    Gunhild and other runners stayed cool during the hottest part of the day with cold drinks, ice, and shade when available. You can keep your cool if you have air conditioning at home. And if you don’t, a trip to the mall or movie theater can get you out of the heat.
  1.   Check In
    For some seniors, keeping body temperature at a comfortable 98.6 degrees gets harder in hot weather. When you know a heat wave is coming, let your family and friends know what your plans are. Will you be staying at home with the air conditioning cranked up? Or do you need a cooler place to stay? It’s important, because if your body temperature gets too high it could be life-threatening. Checking in can give you and your network of friends peace of mind.
  1.   Be Sun Smart
    senior-lady-smilingThe summer season is a great time to get outside, go for a walk, or work in the garden. However, too much time in the sun can harm your skin and your health. Be sun smart by wearing protective clothing and using a sunscreen with an SPF rating of 15 or higher. If you plan to exercise, consider going early in the morning or in the evening instead of the middle part of the day when the sun is hottest and it’s ultraviolet rays are the most damaging. And if you’re in an area plagued by mosquitoes, use bug spray or repellant to avoid getting bit.
  1. Layer Your Clothing
    Going from a hot outdoor environment to an air-conditioned restaurant or mall can be hard on the body. Dress in layers so that you can always be confortable. Wear light cotton fabrics that breathe.
  1. Keep Your Kitchen Cool
    No one wants to cook when the heat is powerful, so keep a stock of MagicKitchen.com prepared meals in the freezer. Simply thaw and heat, and your nutritious and delicious meal is ready!
facebooktwitterpinterest

Summer Precautions for People with Kidney Disease

August 6th, 2015

Turn on the TV mid-summer, and there’s a good chance hot weather is in the forecast. It’s great for swimming, picnics, and backyard barbecues. But if you have renal disease, you’ve got to take some precautions to protect your health from the heat wave.

Warmer weather means you’re more likely to sweat. Without adequate fluids, it’s also easier to become dehydrated when it’s hot. And that can take a toll on kidney function. However, with a little planning you can weather the heat wave and stay healthy. Here are some things you can do:

Chile con Carne with peas and carrots. A MagicKitchen.com renal meal

Chile con Carne with peas and carrots. A MagicKitchen.com renal meal

Eat healthy foods
It’s one of the most important things you can do when you have renal disease. You need to follow a healthy diet that’s low in sodium, potassium, phosphorous, and protein. At the same time, you need all the vitamins and nutrients you can get for best health. But it doesn’t have to be hard. At MagicKitchen.com, we’ve created 26 different entrees for breakfast, lunch, and dinner designed specifically for people with renal disease. You’ll enjoy choices like Cheese Omelet, Shrimp & Vegetable Linguine, or Stuffed Peppers. Every meal is made from fresh ingredients, flash frozen, and delivered right to your door.

Exercise outdoors
Pull back the shades so you can see the sun. Then make a plan to get outside for a little exercise. Try taking a walk in the park. A little exercise will help strengthen your heart, lungs, and muscles. And 10 to 15 minutes in the sun without sunscreen helps your skin produce vitamin D your body needs for good pretty-woman-812878__180health. After that, cover up, apply sunscreen, or spend a little more time outside in the shade.

Protect your eyes

When you head out the door to soak up some summer sun, be sure to protect your eyes. The sun’s ultraviolet rays can not only damage your skin, they can also harm your vision. Much like using sunscreen to protect your skin (sunscreen with an SPF rating of 15 or higher is best), your eyes also need to be protected. When you’re in the sun, wear sunglasses designed to block out ultraviolet rays.

If you plan to go swimming…

maldives-666118__180If your dialysis treatments are delivered via a vascular access, you may be wondering if you can go swimming. You can, but you have to take precautions to protect the access from infection with a protective dressing. If you’re not sure how to do this, talk to your doctor. You’ll also want to avoid swimming in ponds, lakes, and rivers. These places are more likely to harbor bacteria that can lead to an infection. So where can you swim? Chlorinated pools or the ocean.

Long summer days with plenty of daylight and warmer temperatures can be enjoyable. Make a plan to protect your health, enjoy renal-friendly meals, and get outside.

facebooktwitterpinterest

6 Healthy Alternatives to Sugary Drinks

August 6th, 2015
Low fat Cod in Mediterranean Sauce from MagicKitchen.com

Low fat Cod in Mediterranean Sauce from MagicKitchen.com

When you’re trying to watch your weight, keeping track of your diet makes a big difference. In fact, a recent study found that people who kept a food journal lost twice as much weight as people who didn’t.

Why? When you make the effort to write down what you’re putting into your mouth or log your meals and snacks with a mobile app, it makes you more aware of your food choices. Stick with it, and over time you start to recognize eating patterns and food choices you can improve on. For example, you might figure out that you’re eating right, but you’re drinking far too many calories in the form of soda, fruit juice, energy drinks, or coffee loaded with sugar and whipped cream.

In case you’re wondering, a typical 32-ounce soda served at a fast food restaurant contains 272 calories. Gulp down your favorite mocha latte from a coffee shop, and you’re drinking about 360 calories. Even too much fruit juice can ruin your diet at 100-plus calories a glass. And it all starts to add up. Let’s say you have a 32-ounce soda five days a week. That’s 1,360 calories. In a year, you’ll drink 70,720 calories (equal to 20 pounds of fat).

If you’re serious about practicing portion control, making healthy food choices is a good place to start. Check out healthy and tasty Portion Control meals made by MagicKitchen.com. Then take a closer look at what you’re drinking from day to day. If you’re tossing back a few too many sugary drinks, try these low-calorie alternatives:

Water
It’s free from the tap, or inexpensive in bottled form. And it contains zero calories.

Fruit Punch

No. Not the bright red stuff made with sugary powder or high-fructose corn syrup. You can make your own with fresh fruit and sparkling cider. Check out the recipes for Summer Fruit Punch.

Strawberry Citrus Sangria

While this thirst-quenching drink has more calories than a glass of water, it packs a punch with vitamins and nutrients from sliced strawberries, peaches, orange, and lime. Here’s the recipe.

grapefruit-cocktailRuby-Red Grapefruit Cocktail

Mix a little campari, gin, and seltzer water with a freshly-sliced grapefruit and juice. Add ice, and enjoy. It’s only 121 calories per serving, and tastes a lot better than gulping down another soda. Here’s how to make it.

Fresh Cherry Lemonade

If you’ve been drinking sugary lemonade from a can, powder mixture, or some just-add-water frozen variety, you don’t know what real lemonade tastes like. Try making your own Fresh Cherry Lemonade with real cherries and lemon juice.

Cucumber & Melon White Sangria
Can cucumber and basil leaves actually taste good in a drink? You’ll have to try it. Mix these

facebooktwitterpinterest