Healthy Eating

Carissa is the nutritionist at Susan’s Healthy Gourmet, a 15-year-old Southern California-based company that is devoted to creating, making and delivering healthy, fresh meals.  She received her Bachelor of Science degree in nutrition and food sciences from California State University, Chico. Carissa will be sharing tips and tricks for healthy eating — feel free to post a question about eating nutritiously and check back for her latest advice!



March 8, 2011

If you eat a big breakfast you will only be adding overall calories to your day. I don’t agree with breakfast needing to be a bigger meal in your day.

The point to having breakfast is to have a sensible and balanced meal to start your day. Total calories of breakfast depend on the person but 400 calories is a good ballpark. You want to make sure you have a good balance of protein, carbohydrates and fat.  2 eggs, lean breakfast meat, a slice whole wheat toast and some fruit are perfect.

Aside from getting the nutrients your body needs from breakfast, I believe breakfast’s biggest role in terms of weight loss is to improve or fuel your metabolism. I recommend eating breakfast within the first hour or so of waking up, turn that “switch” on and start burning. The earlier you eat breakfast in the morning, the more time your body is working and burning calories.  When you skip breakfast, you miss out on this time and your metabolism actually slows down causing weight gain or difficulty losing weight.

I also recommend eating all three meals and snacking in between your meals. It’s the same idea to keep your metabolism going! I try to eat a little something every few hours — the trick is knowing what to eat and how much to eat.



December 3, 2010

  • Try a fruit smoothie with some added soy protein powder. I use frozen berries to make it easy and high in antioxidants and a fat-free Greek yogurt to make it nice and smooth. Add a scoop of your favorite protein powder, blend and take it to go anytime of the day. This snack is balanced in carbohydrates, fat and protein.
  • Trail mix – you can buy it premixed or make up your own blend. Make sure the trail mix isn’t saturated with candy, but includes a good combination of various nuts, seeds, dried fruits and yogurt chips. This snack has all your ‘healthy fat,’ lean protein and natural sugar. Whether you buy a pre-made bag or make your own batch, you can pre-portion your own individual bags using snack baggies.
  • Wheat crackers with peanut butter and jam are a fiber rich, energizing snack that is easy to travel with. You can pick up pre-portioned packets of peanut butter (Justin’s is a company I know) and pre-portioned jam packets like Smuckers, a bag of high fiber wheat crackers and you’re set! Portion out a serving before you hit the road and you won’t have to be hungry later on

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