Step Up to the Calorie Counter: Not Your Processed Fruit "Roll-Up"

Want to carry fruit with you, but you don't want the mess?

How about wrapping it to go?

Yes, it really is that easy.

Peanut Butter and Fruit Roll-Up

Image courtesy of Pinterest

It really is that easy. 

1. Choose your bread. Keep it thin so it rolls easily, such as a whole wheat tortilla, thin pita (split a pita pocket in half) or naan.
2. Choose your fruit. Banana are the perfect fruit on the go, but strawberries, raspberries or other fruit that's not too juicy or fragile may be on the menu. This is your creation, so make it your way.
3. Choose your peanut butter. Check the sugar and salt content in your favorite peanut butter or spread to make sure you're staying healthy. Even a little may be too much.

What will you put in your roll-up?

Step Up to the Calorie Counter: Quick Combos

On those morning when you have no time, keep these items on hand for breakfast. Most of them are staples. Don't hesitate to substitute a few for your own personal favorites, or mix and match to suit your taste.

Image courtesy of theBERRY.

Friday Visual: How Much Sugar Is In Your Food or Drink?

Amazing how much — or little — sugar is in any given food or drink.

Courtesy Muffin Top-Less.

Label Education

While shopping with Chris at Trader Joe's, I stopped to look at the canned tuna fish on the shelf.

The Trader Joe brand was lower in sodium and higher in protein than most name-brand manufacturers.

Some of the larger manufacturers of tuna, pre-cook there tuna before canning it. Salt is then added in the process. There is 250 mg of sodium and 13g of protein in a six ounce can of Bumblebee tuna packed in water.

In contrast, Trader Joe's solid white tuna in water has 16g of protein and 45 mg of sodium. The package touts "no salt added."

No matter how healthy you think you are eating, you should always check the nutrition labels ("nutrition facts") to make sure you are getting the best product available.

Also, compare the labels of different brands of the same product because they can contain very different amounts of the same ingredients.

Chris always checks the labels to make sure there are no hidden ingredients. She is constantly amazed at what has meat products in it, like most Hostess products. (Vegetable and/or animal shortening, anyone?)