Spoon University Nutrition Guide

G U I D E T O B E I N G H E A LT H Y
NUTRITION FACTS, TIPS, AND EASY RECIPES

TO PUT HEALTH AT YOUR FINGERTIPS.
BY KATHERINE BAKER, MS, COLUMBIA UNIVERSITY
TA B L E O F C ONTENTS
NUTRITION BASICS & FAQS | 3
TIPS FOR NAVIGATING THE REAL WORLD | 23
HEALTHY KICKSTART RECIPES | 51
CHAPTER 1
Nutrition
Basics
& FAQs
EATING WITH A PURPOSE

#Sp oonTip: If yo u r e w o nd e r i ng w h y y o u s h o uld
eat he a lt hy, thi s pa g e i s fo r you.
What you eat impacts your whole body: from your teeth to
your bones to your brain, nutrition influences everything.
Were also talkin serious
Ha l f o f the le adin g cau se s o f
sh*t: half of the leading
causes of preventable
pr e ve n tab le d e ath in the USA ar e caused
death in the USA are
b y d ise ase s dir e ctly lin ke d to d ie t.
caused by diseases
directly linked to diet, and
an estimated third of the common types of cancers can be
avoided with better eating habits.
Every time you eat and drink is a chance to do something
good for your body. You make hundreds of food choices
every day - make them with purpose. Eat a diet that will
make you feel and function at your best. It doesnt have
to be difficult, complicated, expensive, or boring.
In fact, it can be simple, delicious, and budget-friendly.
Were here to answer your nutrition questions, bust some
myths, and share some easy recipes to kickstart your
healthy lifestyle.
N U T R I T I O N B A S I C S & FAQ S | 4
ITS ALL ABOUT BALANCE
Theres no magic pill or secret diet

to lead you to good health. But
everyone - from vegans to carnivores
to those who are GF - can have a
healthy diet by following a few simple
principles. Just remember this handy
BE SAM acronym.
#Sp oonTip: F o c u s o n o ve r a l l
di eta ry pa t ter ns i ns te a d
of ob sessing o ve r l i ttl e s tu ff.
On e b urger w o nt g i ve yo u
can cer, a nd a w e e kl y s a l a d
wo n t sna p yo u i nto he a l th. But
cho ices d o a d d u p o ve r ti m e.
B A L A N C E D Eat from all 3
ADEQ UATE Eat enough food and
macronutrient groups (fats, protein,

and carbohydrates). Balance
unhealthy meals, snacks, and treats
with healthier ones.
variety to fuel your lifestyle. Aim to

get adequate vitamins, minerals and
essential fatty acids by eating a diet
rich in fruits, vegetables, whole
grains, and healthful fats.
E N J OYA B L E Food is meant to be

enjoyed. Focus on healthy foods you
like and fill up on those. Eat other
things for mental health.
S U STA I N A B L E Eat for tomorrow.

See pages 21-22.
M AINTAINABLE Have a realistic

eating plan thats adaptable to
different situations long term. Avoid
crazy diets and extreme exercise
routines.
THE BIG 3: PROT EIN, FAT, & CARBS

PR OTEIN
10-35% total calories should come from protein.
To calculate the grams per day you need: take your weight in pounds,
divide by 2.2, and multiply that 0.8. Example: a 150-lb person would need:
(150/2.2)*0.8 = 54.5 grams of protein per day.
Lots of people consume more than they need, and there is such a thing
as too much protein. You probably get enough even if you dont eat much
meat. There is such a thing as too much.
Protein is found in beans, legumes, seeds, nuts, meats, eggs, and fish,
whole grain products, and even in small amounts in produce.
#Sp oonTip: 1 c u p o f ka l e ha s 3 g r a m s o f p r o t ein .
FAT
20-35% total calories should come from fat.
Fat is essential for energy, cellular function and signaling, and
to absorb fat-soluble vitamins. Dont fear the f word.
Avoid trans fats found in hydrogenated oils, packaged food and fast food.
Limit saturated fats which are solid at room temperature.
Saturated fat is found in meats, cheeses, pizza, ice cream, dairy products
and many packaged snacks and baked goods.
THE BIG 3: PROT EIN, FAT, & CARBS
Go for unsaturated fats instead. There are two kinds:

Polyunsaturated Fatty Acids (PUFAs) have the best
outcomes for your health when swapped for less
healthful fats (like trans and saturated).
PUFAs include Omega-3 and Omega-6 fatty acids,
which are important for brain function, and can
decrease inflammation, blood pressure and risks of
cardiovascular disease.
Omega-3s are found in fatty fish, flax seeds,
soybean oils, canola oil, sunflower seeds,
and walnuts.
Omega-6s are found in safflower oil, grapeseed oil,
sunflower oil, wheat germ, and walnuts.
Monounsaturated Fatty Acids (MUFAs) are also
healthier fats.
MUFAs are found in olive oil, almonds, cashews,
canola oil, avocados and peanuts
#Sp oonTip: Mo s t fo o d s ha ve a c o m b o o f
di f f erent fa ts . Pi c k fo o d s w i th un s a t ur a t ed f a t s
ov er sa tura t e d .
CA R B O H Y DR AT ES
45-65% of total calories should come from carbs.
Glucose is your bodys preferred source of energy.
Low carb diets are not good for you.
Carbohydrates are founds in breads, pastas, cereals,
tortillas, grains (like quinoa and oats), dairy products,
fruits, starchy vegetables (like potatoes and carrots),
baked goods, and anything with added sugar - like soft
drinks, desserts, pastries and sugary cereals.
# S p o o n T ip : F ill up on wh ol e g rai n bread

p r o d uc t s , c er eal s, g rai n s, frui t s an d veg et abl es,
a n d r ed uc e d es sert s, sug ary cereal s, soft dri n k s,
a n d p a s t r ies .
WTF IS THAT?
FOOD WORDS, EXPLAINED
#Sp oonTip: Le a r n u p a b o u t the s e f o o d w o r d s

so you ca n m a ke i nfo r m e d c ho ic es .
H IGH FRUC TO S E CO R N SY R U P ( H F C S )
HFCS is made by inverting corn syrup molecules so they are sweeter and have a longer
shelf life. Your body cant regulate HFCS metabolism well. HFCS has been shown to cause
your liver to make lipid (fat) particles, which can mess with lipids levels in your blood.
Yuck. This has been shown to signficantly increase risks of heart disease, even in healthy
young adults who consumed the amount of HFCS in a single soda a just a few weeks.
M O NOSOD IU M G LU TAMATE (M S G )
MSG is a sodium salt of glutamic acid, an abundant amino acid. Its found in tomatoes,
potatoes, mushrooms, Parmesan cheese, and many other savory foods. It is also
synthesized and added to some foods for flavor. Some claim it leads to headaches and
stomach issues; scientists have never been able to replicate these findings. The FDA
considers it safe to consume.
T R ANS FATS
Trans fat is made by messing with the structure of fat particles to make them more stable
so they have a longer shelf life. Trans fat is found in hydrogenated oils, processed foods
not made in the US, and fast foods and restaurant foods (outside of NYC). It raises bad
(LDL) cholesterol levels, lowers good cholesterol levels (HDL), and increases risks of
heart disease, stroke, and diabetes. By a lot. The FDA does not considered it safe for
consumption. Aim to consume as little as possible. Because this sh*t is wack.
WTF IS THAT?
FOOD WORDS, EXPLAINED
A N TIOXIDANTS
Antioxidants can help protect your cells from scary damaging free radicals
and cancer. Theyre found in many plant foods like fruits and vegetables.
Examples: Vitamins A, C, and E, beta-carotene, selenium, lycopene, etc.
PHYTOC H EMI CAL S

Phytochemicals are natural chemical compounds found in plants, often
giving them their color, smell, or flavor properties. Yay colors and flavors!
Theyre found in fruits, vegetables, coffee, tea, chocolate, soy, and other
plant foods and are known to help prevent chronic diseases.
CARRAGEENAN
Carrageenan is a food additive derived from seaweed to make things thicker.
Its often added to meat products, dairy and non-dairy products (ice cream,
yogurt), sauces, and dressings. Some people claim it causes tummy problems and
cancer, but theres little scientific evidence to support these claims. Its currently
recognized by the FDA as safe to consume.
E N R IC H ED
A word that means the food company has added back certain vitamins and minerals to a
food that were once naturally occuring but lost in processing. Example: B vitamins and
iron are added to bread to replace whats lost in grain processing.
FORTIFIED
This word means extra vitamins and minerals have been added to foods. Its good.
#SQUADGOALS: FOODS TO FILL UP ON
N U T R I T I O N B A S I C S & FAQ S | 1 0
#Sp oonTip: Tr yna b e he a l thy? M eet y o ur B F F s . F ill up o n t h es e f o ods. Focus on foods from each
group you a lr e a d y l i ke a nd ha v e a t em . A n d m a y b e b r a n c h o ut a l i l , cause vari et y i s fun .
VE G ETABL ES
Add flavor and texture to meals. Rich sources of micronutrients, antioxidants,
phytochemicals, and fiber, and tend to be lower in calories. Make friends with these guys.
FRU I TS
The healthy way to satisfy a sweet tooth. Full of fiber,
healthy carbs, phytochemicals, vitamins and minerals.
WH O L E G R AI NS
Filling and full of complex carbohydrates, fiber, and essential vitamins
and minerals. Whole grains give you energy and keep you satisfied.
NU TS & S EED S
Rich in healthy fats, protein, fiber, and many minerals and vitamins.
These help keep you full and provide good-for-you fatty acids.
LEG U MES
High in fiber, protein, and micronutrients. Legumes are the only food to count
in two food groups (vegetable and protein food). Bow down.
#Sp oonTip: F i l l u p o n the s e pl an t f o o d s . A ll f o o d s c o m e f r o m p la nt s. Th e cl oser a food i s t o i t s

p l ant form, t he b e tte r.
FOODS TO CUT BACK ON
SALT
Found in: The salt shaker, processed foods,
restaurant foods, packaged snacks, frozen
meals, canned soups, fast foods, bottled
dressings, condiments (ketchup, mustard, hot
sauce), soy sauce, etc.
A DDE D S U GA R
Aim for: <2,300mg/day (thats around 1 teaspoon

of salt or 2.5 tablespoons soy sauce. Its worth
noting the medical and scientific community
cant agree on the exact amount).
Aim for: Less is more. Nutrition labels dont distinguish natural vs.
added sugar right now, but they will in a few years. FYI: A can of
soda has about 120 calories of pure added sugar. Going above this
amount isnt a great idea.
Why: Historically, sodium has been linked to

high blood pressure, heart attack, stroke and
heart failure. Too much salt can also lead to
organ damage and cause certain cancers. It can
also lead you to bloat. Not cute.
Why: Added sugar can increase risks of obesity, diabetes,

metabolic diseases, and do nasty things to your blood lipids.
#Sp oonTip: A m a j o r i ty o f the so d ium

con sume d t oda y c o m e s fr o m pa c ka g ed
f ood s, not t he s a l t s ha ke r.
Found in: Sugar-sweetened beverages (soda, soft drinks, sports

drinks), sweetened yogurts, packaged cookies, crackers, bottled
salad dressings, candy, cakes, desserts, some condiments
(ketchup), sweetened breakfast cereals, etc.
# S p o o n T ip : O t h er w o r ds for sug ar: An h ydrous dex t rose,

c o r n s y r up, h ig h f r uc t o se corn syrup (HFC S), h on ey,
in v er t s ug a r, la c t o s e, mal t syrup, mal t ose, n ect ars,
s uc r o s e, et c .
# S p o o n T ip : T h er e a r e n at ural sug ars foun d i n frui t , mi l k
( la c t o s e) , et c . F o c us o n reduci n g added sug ars.

T R ANS FAT
Found in: Fast foods and restaurant foods (outside of NYC).
Its now banned in packaged foods in the US, but still found
in packaged foods made elsewhere.
Aim for: As little as possible.
Why: Trans fat is strongly linked to heart disease. </3.
H IGH FRUC TO S E CO R N SY R U P ( H F C S )
Found in: Sugar-sweetened beverages (soda), packaged foods,
some brands of condiments (ketchups, bottled dressings, etc).
Aim for: As little as possible.
Why: Your body rapidly absorbs HFCS and the liver uses it to
make fatty particles known as blood lipids. Its also been shown to
increase risks of heart disease even at low levels of consumption in
healthy young people.
RE D M EAT
Found in: Beef, lamb, and pork.
Aim for: <18 ounces per week (for reference, the average burger has
4-5 ounces, so thats about 4 burgers).
Why: Red meat is associated with heart disease and certain cancers,
and has a high environmental impact (more than any other food).

PR O C ESSED MEAT
Found in: Sausage, bacon, ham, hot dogs, pepperoni,
salami, bologna, and deli/lunch meats.
Aim for: Small amounts.
Why: Processed meat is also associated with certain
cancers and heart disease, and is often high in sodium.
A LC OHOL
Found in: Wine, beer, hard alcohol and spirits.
Aim for: <1/day for women and 2/day for men.
Why: Too much booze can cause you to pack on pounds, cause liver
problems, increases blood pressure, and is bad for heart health.
What a turn off to turning up.
WT F I S A SERV I NG?
#Sp oonTip: J u s t b e c a u s e a l a r g e b a gel is 3- 5 s er v in gs o f c a r b s

do es n t mea n yo u s ho u l d ne ve r h a v e o n e. J us t b e a w a r e o f h o w
many servings yo u r e c o ns u m i n g a n d keep it in m in d m a k in g
cho ices th e re s t o f the d a y.
#Sp oonTip: To vi s u a l i z e a n o u n c e, r ef er en c e a s h o t gla s s .
M o st shot gla s s e s a r e 1-1. 5 o u n c es ( c h ec k y o ur s ) ; 1 o un c e = 2
tabl espoons.
FRUIT: 2 C UP S / DAY. O NE CU P S E RV I N G =
1 cup fresh berries or grapes or chopped fruit
V E G E TA B L E S : 2 - 3 C UPS/DAY. O NE C UP
S E RV I N G =
1 small apple
2 cups raw leafy greens
1 large orange or peach
1 cup cooked greens
1 cup pineapple
1 cup chopped broccoli (about 12 florets), cauliflower,

onions, mushrooms, peppers, or cucumbers
1 small banana
1 cup applesauce
1 cup diced or balled melon
2 large carrots, or about 12 baby carrots

1 cup cooked squash, pumpkin (canned counts!)
6 100% ounces juice (about 2 double shot glasses)
1 cup mashed or cubed cooked potatoes or sweet

potatoes (or about 1 medium)
cup dried fruit
1 cup potatoes or 1 medium potato
PR OTEIN FOO D S : 5 -6 O U NCES P E R DAY.

A ONE OUNCE S ERVI NG =
1 ounce lean meat, poultry or fish (a small chicken breast is usually about
3-4 ounces)
1 small lean burger = 2-3 ounces
1 ounce seafood (1 can tuna = 3-4 ounces)
cup cooked beans
1 egg
1 tablespoon nut butter
cup tofu
1 ounce tempeh
ounce nuts or seeds (small handful)
1 tablespoon nut butter
DAI RY OR OTHER CALCI U M-R I C H F O ODS : 1 - 2 S E RV I N G S / DAY.

ON E SERV ING =
1 cup milk or fortified soy milk
1 cup yogurt or fortified soy yogurt
1 ounces hard cheese
cup shredded cheese, 2 ounces (slices) processed cheese
cup ricotta
#Sp oonTip: D o nt l i ke d a i r y? Yo u c a n s t ill get c a lc ium f r o m

othe r sources . S e e FAQ s fo r d et a ils .
GRA INS: 6-11 O U NCES PER DAY. A ON E O U N C E =

1 slice bread
1 mini bagel or of a large bagel
English muffin
cup oatmeal or 1 instant packet
1 small pancake (4 diameter)
3 cups popped popcorn
1 cup ready-to-eat breakfast cereal
cup cooked pasta or rice
1 small (6inch) tortilla
5 whole wheat crackers
FATS A ND OIL S : 6 -7 TEAS PO O N S P E R DAY. H E R E S H OW I T A DDS

UP:
1 tablespoon vegetable oil (olive, peanut, soybean, corn) = 3 teaspoons oil
medium avocado = 3 teaspoons oil
1 tablespoon peanut butter = 2 teaspoons oil
1 tablespoon mayo = 2 teaspoons oil
1 ounce nuts = 3 tsp
8 large olives = 1 tsp
FAQS ANSWERED
#Sp oonTip: G e t i nfo r m e d s o you
can ma ke pur po s e fu l he a l th c h o ic es .
W H AT S TH E D EAL WI TH VI TAM I N S U P P L E M E N TS ?
Vitamins are no substitute for a nutritious, varied diet (#sry, a
multivitamin doesnt make up for a junk food binge). Many foods rich
in vitamins and minerals are also high in
phytochemicals, antioxidants, and fiber.
# sr y, a m u ltivitam in d o e snt
You absorb these things better from foods
m ake u p fo r a ju n k fo o d bi nge
than supplements. The whole package is
better than the individual components.
Also, no one regulates vitamin supplements for purity and many
come in huge doses. For some water-soluble vitamins, you just pee
the extra out. For others, you can easily consume toxic doses and
get icky side effects. For example, one Emergen-C packet has half
the toxic dose of Vitamin C. Read labels carefully. If a dose is much
higher than 100%, consider taking it every few days instead of daily.
Vitamins can be helpful for people with dietary restrictions,
malabsorption disorders, vitamin deficiencies, certain medical
conditions, and for pregnant women.
W H AT S TH E D EAL WI TH G LU TE N ?
Gluten is a mixture of proteins found in wheat, barley, oats, and
rye. Gluten-free diets are essential for some (like those with Celiac
disease and wheat allergies/sensitivities). For others, theyre not
necessary. Gluten-free diets and products are not for weight loss,
nor are they necessarily healthier.
FAQS ANSWERED
W H AT S TH E D EAL WI TH CHO L E ST E R O L?
Dietary cholesterol is not linked to blood cholesterol in about 70% of people.
So for most, eating foods with cholesterol (like eggs) wont really impact
blood cholesterol, but it might for the other 30%. Its still (controversially)
recommended to consume under 300mg/day, which is about an egg and a
half.
W H AT D O I N EED TO KNOW I F I M V E G E TA RI A N O R V E GA N ?
Vegetarian and plant-based diets can be complete sources of nutrition
and are considered beneficial for weight control and prevention of heart
disease and cancer. Vegans may need to monitor their B12 and DHA intake.
Look for fortified cereals and non-dairy milks, or consider a supplement.
W H AT IS A CAR B ?
No, butter is not a carb, but carbs include more than pasta and bread. Whole
grains, cereals, pastas, breads, fruits, dairy products, beans, legumes, and starchy
vegetables like potatoes, carrots, beets, and sweet potatoes are all carb-rich.
As you can see, many of these are nutritious foods (see below).
I S LOW CARB G O O D FO R YO U ?
45-60% calories should come from carbohydrates, so low carb is not the way to go.
Its not a bad idea to cut back on refined carbohydrates like white bread, pastries,
and added sugar, but dont shy away from fruits, starchy veggies, and whole grains.
FAQS ANSWERED
W H AT D OES O R GANI C MEAN?

A food must meet a set of USDA standards to get the USDA Organic seal. Certain environmental
standards must be met and the food must be free of certain synthetic pesticides. Organic foods
are no more nutritious than conventional foods and do not have to follow fortification (vitaminadding) laws. If you rely solely on organic grains or cereals, look for those fortified with iron, folic
acid, and/or B vitamins.
W H AT S TH E D EAL WI TH R ED A N D P R O C E S S E D M E AT ?
Red meat includes beef, pork, and lamb. Processed meat includes sausage, bacon, and deli
meats like salami. Both are also linked to an increased risk of cardiovascular disease, certain
cancers, and have large carbon and water footprints. Its recommended to consume no more than
18 ounces of red meat per week (most burgers are 4-6 ounces) and keep processed meat to a
minimum.
W H AT S TH E D EAL WI TH MER C U RY A N D F I S H ?
Some people are concerned about mercury levels in seafood, especially for pregnant
women. If you dont consume fish more than 2-3 times a week, youre probably okay. If you want
to select lower mercury seafood, eat lower on the food chain (shrimp, scallops, etc) instead of
high-mercury predator fish, like mackerel, shark, ahi tuna, and swordfish.
W H AT S TH E D EAL WI TH S OY A N D E ST R O G E N ?
Some are worried soy can alter your hormones. Some even believe it can give men man boobs.
While particles in soy called isoflavones are structurally similar to estrogen, scientific data does
not suggest they mess with hormone levels. Soy is actually quite beneficial for cancer protection
and can lower icky blood lipids. Dont avoid it. Go for whole soy products like edamame and tofu.
FAQS ANSWERED
I S C OFFEE BA D FO R YO U ?
It can actually be good for you, as long as you dont go over 6 cups a day. If youre knocking
back more than 6, we really hope you can get more sleep soon.
H OW M UC H IS A SAFE AMO U N T OF A LC O H OL?

1 drink a day for women; 2 for men. The truth hurts.
DO ES EATING L ATE AT NI G HT M A K E YO U FAT ?
Food eat en at any t i me day

i s met abol i zed wi t h exact l y
t h e same ef f i ci ency.
No. Food eaten at any time day is metabolized with exactly the same
efficiency. However, sleep deprivation can alter your hunger and fullness
hormones, and make you less likely to inhibit impulses, both of which can make you want to
eat more.
I S D IET OR REG U L AR S O DA BE T T E R F OR YO U ?
#HotTopic. Heres the deal: HFCS found in most regular soda is proven to certainly be bad for
humans, even at moderate consumption in healthy young adults. Artificial sweetener studies
have mostly been conducted in rodents (who cant taste aspartame) at extremely high doses.
Both are currently undergoing more research. Know that neither is a health food and make
your own decision. A better idea is to have water instead.
H OW CAN I G ET CALCI U M I F I H AT E M I L K ?
No biggie. Reach for calcium-fortified juices, cereals, breads, non-dairy milks, canned fish
with bones (like sardines and salmon), soybeans and other soy products (like tofu made with
calcium sulfate, or tempeh) and/or certain leafy greens (like kale and bok choy).
S U STAI N A B L E MEAT EATING
#Sp oonTip: The po pu l a ti o n i s in c r ea s in g a n d o ur f o o d s o ur c es a r e dwi n dl i n g .

A third of t he g l o b a l g r e e nho u s e g a s em is s io n s c o m e f r o m f o o d p roduct i on an d
many curre nt fo o d pr a c ti c e s a r en t s us t a in a b le.
Keep the planet in mind and make eco-friendly food choices.

An easy way to do this is by eating less meat, particularly beef. Livestock production has a
giant eco and water footprint compared to other foods, and it uses approximately one third of
the worlds water supply.
Why? Think about a cow: it take a lot of water and food to raise a cow for eating. All of these
resources could be used to feed people and provide them with water. Livestock production
also contributes a ton of greenhouse gases (like methane) from animal poop and farts. The
amount of greenhouse gases livestock produce is comparable to all cars, buses, and other
transport combined.
Grass-fed livestock actually has a larger ecological footprint than factory-farmed livestock.
Take your pick.
Eating less dairy can also reduce your carbon footprint for similar reasons.
Look for sustainably sourced seafood (you may need to ask your grocer).
S U STAI N A B L E EATING - M ORE TIP S
#Sp oonTip: 15 % o f ho u s e ho l d s in t h e U S d o n t h a v e en o ug h t o ea t , yet 40 %

of the food p r o d u c e d e nd s u p in t h e t r a s h . Do n t a d d t o t h is f o o d wast e!
Buy ugly fruits and vegetables at the store. Try to only buy and order food youll use.
Dont waste food. Use meh fruits and veggies for baking, stews, roasting, or freeze them.
Freeze meat, bread products, produce, and cheeses before they go bad.
Shop at farmers markets. Local foods use less resources for transportation. Fewer resources
used = better for the planet.
Use food scraps for compost.
Support companies that donate their extra food to food pantries, like Trader Joes.
Avoid buying individually wrapped snacks and divide snacks up yourself in reuseable bags or
tupperware (Example: Buy oatmeal in bulk instead of in packets).
Bring reusable bag to the grocery store.
#FITNESS
Exercise helps to maintain body weight, improves bone health, decreases symptoms of anxiety and
depression, eases stress, and reduces risks of many chronic diseases, including cancer and heart
disease. Get moving!
H OW M UC H?
Healthy adults should get at least 150 minutes of moderateintensity aerobic activity each week, and do resistance
exercise at least twice a week.
He althy ad ul t s sh oul d get at l east 1 50

m in u te s o f moderat e-i nt ensi t y aerobi c
activity e ac h week, and do resi st ance
e xe r cise at l east t wi ce a week.
Aerobic activity can be split up into five 30-minute sessions

per week, or whatever works for you.
This is equivalent to 3 spin classes, 2.5 hours of your watching your favorite TV show on the
treadmill, or just under 3 hour-long sessions playing tennis with your friends.
Resistance can include weightlifting, yoga, pilates, HIIT, etc.
#SPOONTIP S I F YO U HATE THE GY M :

Stream fitness classes for free on YouTube.
Walk or bike a few times a week instead of taking a car.
Join an intramural sports team, or get a group of friends together to play your favorite sports.
Stand up at your desk and take the stairs.
If youre looking for a job, consider active jobs like serving, outdoor work,
or any place youll be on your feet moving.
CHAPTER 2
Tips for
Navigating
the Real
World
HOW TO BE HEALTHY
WITHOUT GOING CRAZY
T I P S F O R N A V I G AT I N G T H E R E A L W O R L D | 2 5
Think about your diet like your food budget. See eating healthy as
a good investment and make purposeful good-for you food choices
most of the time. And just like your real budget, you have room in
your food budget to splurge on things you want, as long as you
keep it in balance in the long run. Pick splurges intentionally - pass
on junk foods that you find mediocre in favor of your favorites when
a craving hits.
Fill u p o n he althie r stu ff, pi ck
Apply this mentality to daily life and

m e an in g fu l in du lg e n ce s, and
stay healthy without going crazy. For
m o ve o n . Life is all ab o u t bal ance.
example, you can indulge your midmorning doughnut craving by taking it
easy on sweets later in the day, or you can balance a heavy, greasy
lunch with a lighter, veggie-packed dinner. Skip blah snacks that are
in front of you if youre not hungry, and eat your favorites when a
craving hits.
Use the budget tool to navigate party spreads, restaurants, and
buffets, too. Fill up on healthier stuff, pick meaningful indulgences,
and move on. Life is all about balance.
AT THE GROCERY STORE
PR O D UC E SE CTI O N:
DA I RY S E C T I ON:
Fill up here. Grab as many fruits and vegetables as

you can consume before they go bad.
When selecting yogurt, go for plain and add your own

sweeteners, cinnamon, or fruit at home. Many sweetened
yogurts are packed with sugar. Plain, unsweetened cows
milk yogurt has 7-8 grams natural sugar from lactose. Try
to pick yogurts without much more: 12-15 grams max.
Pick whole fruits and vegetables over juice.

Grab fresh things to season your foods with like onions,
garlic, lemons, limes, celery, cilantro, parsley, peppers,
mint and fresh basil.
BREA D SEC TI O N:
Look for a bread thats 100% whole wheat. Multi-grain,
and honey wheat might not really be the real deal.
Whole wheat flour should be the first listed ingredient.
The more fiber, the better.
Watch for sodium, as bread can have a ton.
Aim for under 200mg/slice.
Get unsweetened nondairy milks.

Cows milk comes in 3 varieties - nonfat, 2% fat, and
whole milk (which is 3.25% fat). Select your preference
and balance other choices appropriately.
Lactose intolerant? Consider non-dairy or goat milk
products. Aged cheeses like sharp cheddar, Parmesan,
Swiss, feta, Brie, ricotta, and goat and sheep milk cheeses
(like Manchego and Roquefort) are low in lactose. Keep in
mind that shredded cheese spoils faster.
PICKING P ROTEI N:
Try plant-based proteins like beans, legumes, tofu, tempeh, minimally
processed veggie burgers, nuts, nut butters and seeds.
Go for lean and non-red meats like fish, chicken, and turkey over things like
beef, pork, and processed meats like bacon, deli meat, and sausage.
Select leaner cuts of meat (like select cuts, or those with loin or round in
the name). For ground meats pick those with higher ratios like 90/10 or 95/5
over lower like 80/20. Grass-fed meats were raised eating grass instead of
things like soy and grain (but also has a bigger environmental impact).
Fatty fishes, like salmon and tuna, are great sources of omega fatty acids. Pick
sustainably-farmed fish when possible.
All eggs, whether theyre brown, white, organic or nonorganic, have the same
nutritional composition. Some are fortified with EPA and DHA, which are goodfor-you fatty acids. Free-range eggs came from chickens that had access to the
outdoors.Large and extra large eggs are simply larger. Pick a size that works
for you.
CE REA L A ISL E:
Pick whole grain cereals. They usually have more fiber, which is a good thing.
Avoid cereals packed with sugar. 0g is best; try not to hit the double digits!
Know that granola is calorie-dense compared to other cereals.
Puffed unsweetened grain cereals (wheat, brown rice, corn) are crunchy
whole grains and low in calories. Try mixing them in with other cereals.
SN AC K FOOD S :
Read labels! Use them for the following:
Select whole grain over refined grain products.
Avoid products with HFCS, trans fats, hydrogenated
oils, and/or high sugar and salt content.
Pick snacks high in unsaturated fats over those high
in saturated fats (packaging should distinguish).
FROZEN FOO D S :
Frozen fruit is cheap and perfect in yogurt, smoothies and
in baked goods. Grab some. You can even puree it and eat
as sorbet.
Frozen veggies are good to have on hand for stir-frys,
soups, or roasting.
Pick frozen meals like you would any other packaged food:
look for whole grains, fruits and vegetables, and avoid
hydrogenated oils, excess salt and sugar. Many frozen
meals are packed with sodium, so check. Look for lower
amounts of saturated fat.
#Sp oonTip: B u l k u p m i c r o w a ve d in n er s w it h f r es h
v eggies a t ho m e. Ad d b r o c c o l i t o y o ur f r o z en s t ir
f ry, a d d spina c h to yo u r fr o z e n p a s t a , o r t o p a
f roze n pizza w i th a r u g u l a .
100% fruit popsicles and chocolate-dipped bananas

make for healthier sweet treats.
Be wary of ice cream
imitations that are low
in calories and make
irrational health claim.
They tend to be full of
processed ingredients.
Many f rozen meal s

are packed wi t h
sodi um, so ch eck.
G RO C E RY A ISLE:
Pick nut butters without added sugar and
hydrogenated oils.
Grab beans. Rinse em before you use em to get
rid of the sodium.
Look for lower sodium soups.
Get condiments, salad dressings, and pasta sauces
made without HFCS (Trader Joes and Annies are safe
bets). Watch sodium, too.
Stock up on spices. Cinnamon, pumpkin pie spice,
black pepper, curry powder, cumin, garlic powder,
ginger, and salt-free spice blends like lemon pepper
add flavor without calories or salt.
PACKI N G A LU NCH
#Sp oonTip: S e t yo u r s e l f u p fo r s uc c es s
by pa cking a he a l thy l u nc h. Bo n us : y o u ll
l i kely sa ve ca s h, to o.
Choose whole grain bread, pita pockets, or
tortillas for sandwiches. Swap some mayo or
creamy dressing for avocado or hummus, and
pile on the veggies.
Invest in a fun and functional lunch box and
reusable sandwich and snack bags. Itll motivate
you to pack your lunch and reduce waste.
Vegetable and grain salads can be delicious and
filling. Make one with everything in your fridge
by chopping veggies, fruits, and adding nuts,
seeds, beans, leftover roasted veggies, and
fresh herbs. See the Healthy Kickstart Recipes
in Chapter 3 for some inspo.
Try adding fresh fruit slices to your PB&J instead
of the J.
Pack good-for-you sides like veggies or whole
grain crackers and hummus or guac, fruit, nuts,
popcorn, leftover roasted veggies, whole grain
cereals, minimally processed granola bars, etc.
AT THE DINING HALL
K N OW WH AT YO U R E EATI NG :
Many college dining hall systems have menus and nutrition info online.
Check them out ahead of time so you can make informed choices.
STA RT FRESH WI TH FR U I TS AN D V E G E TA B L E S :
Hit the salad bar or grab some fruit before anything
else. This will help fill you up, give you a dose of fiber,
vitamins, and minerals, and can help you set a healthy
tone for the meal.
Hit the salad bar or grab

so m e fr u it b e fore anyt h i ng
e lse .
E N JOY YOUR FO O D, BU T EAT L E S S O F T H E J U N K :

Its easy to get carried away with unlimited pizza, fries, cookies and ice
cream. Enjoy these foods, but dont go back for seconds and thirds if you
arent truly hungry. Balance with healthier sides.
M AK E H ALF YO U R G R AI NS WH O L E :
If youre ordering a sandwich, pasta, or rice, ask for whole grain.
BE WA RE TH E S O DA FO U NTAI N :
Go for water or unsweetened tea or coffee instead of soda.
SLOW D OW N O N SAU CES :

Avoid going crazy with bottled dressings, ranch, ketchup, creamy dressings,
mustard, etc. Sauces can pack a lot of salt, sugar, and calories. Ask for your
sauces on the side and use just enough to taste them.
AT THE DINING HALL
DO N T LINGER :
Try not to sit in the dining hall for hours and eat mindlessly if you
arent truly hungry.
GRA B SOM ETHI NG HEALTHY TO G O:

Take a piece of fruit, half a PB&J, or some whole grain cereal to-go to set
yourself up for success later when you need a snack later.
BYO:
If your healthy choices suck, bring a few things from home to make
your meals better. An avocado to add to toast, sandwiches or salads, or
almond butter to add to fruit or oatmeal can really spice things up.
ASK FOR BETTER CHO I CES :

Many college dining hall systems are very receptive to the desires of their
customers (you, the students). If you arent seeing appealing healthy options
or would like to see more, search their website for contact information. If you ask
politely and respectfully, most places are more than happy to oblige!
AT THE DINING HALL
BREA KFAST:
LU N C H :
Take advantage of fresh fruit.
Salad bar:
Fill up with veggies, fruits, nuts, beans, and grains.
Whole grain toast, bagels, oatmeal, or whole grain cereal

with fruit and nut butter are great choices.
Go easy on things like bacon bites, fried noodles,

croutons, and pasta/potato salads covered in mayo or oil.
If you want crunch, try nuts.
Order your omelet with all your favorite veggies for flavor,
texture, and a dose of nutrients and fiber. Bring them
over from the salad bar if you have to. Go easy on added
cheeses. Yolks are full of nutrients, so dont be afraid.
Make your own dressing: 2 parts oil, 1 part vinegar, salt

& pepper to taste.
Most sweetened yogurt is packed with sugar. Get

unsweetened yogurt if available and add your own
toppings like fruit, nuts and a dash of sweetener.
Sandwich Bar:
Ask for whole grain bread.
Go easy on syrup, especially if its not 100% real maple

syrup. Nut butter and fruit are good alternatives for
pancakes and waffles.
Be aware most dining hall jelly is packed with sugar.
Go veg or pick less processed meat (turkey or tuna

over salami and bacon).
Pack on veggies for flavor and crunch.
Go easy on mayos and other condiments, or get them
on the side. Hummus and avocado make yummy swaps.
AT THE DINING HALL
DIN NER:
Stir-Fry Station:
Add tons of veggies and ask for brown rice. Many stir-fry sauces like
teriyaki are high in sugar and salt. Consider asking for sauce on the side.
Pasta Bar:
Grab whole grain noodles or make a 50:50 mix with regular. Tomato sauces
are lower calorie and more nutrient-dense options than Alfredo sauces. Add
in spinach, fresh tomatoes, olives, and mushrooms from the salad bar.
Pizza:
Have a few slices and balance with a vegetable-heavy side, like a salad.
Pick whole grain crust if possible and limit processed meat pizzas (like
pepperoni and sausage).
Burger Bar:
Consider a veggie or turkey burger, if available.
Load up with lettuce, onions, tomatoes, mushrooms, and avocado for
nutrients, flavor, and crunch. Pickles, salsa, and jalapeos add flavor, too.
Go easy on toppings like bacon and extra cheese.
DE SSERT:
Its easy to go crazy at the dessert spread, but you dont have to have it all at
once. If you want a sweet treat, enjoy a smaller portion of your favorites and
leave the rest. Itll be there tomorrow too, we promise.
O U T TO EAT
JAPA NESE:
M E X I CA N :
Start with edamame, miso soup, or a green

salad. Take it easy on tempura dishes.
Enjoy guacamole and salsa, just dont overdo it on fried

tortilla chips.
Balance tempura or crunchy rolls with

vegetable-filled rolls. Bonus: veg rolls are
cheaper.
Beans are high in protein, fiber, and many

micronutrients.
Some places offer brown rice sushi. If its an

option, give it a try.
Try sashimi instead of your sushi.
Ask for light mayo or cream cheese if your roll
comes with it.
Eat with chopsticks (itll slow you down).
Ask for low sodium soy sauce. Go easy on the
stuff either way (its still super high in sodium).
Fajitas are a good choice to DIY without adding too

much extra cheese, grease, and sour cream.
Watch the margaritas: many giant frozen sweetened
beverages are full of sugar and empty calories.Consider
get a lighter drink, like tequila with fresh lime juice.
Take it easy on fried foods - tostadas, tortilla chips,
nachos, etc.
Whole grain and corn tortillas are better options than
white flour.
O U T TO EAT
BRUNC H:
CHINESE:
Get whole grain pancakes, waffles, and french toast,

if possible. Top with fresh fruit instead of sugary
or canned fruit toppings. Ask for syrups and sauces on
the side.
Ask for extra vegetables in your stir-fry or

noodle dish, or order a side of steamed or
sauteed veggies and mix them in. This will help
fill you up and packs vitamins, minerals, and
fiber.
Ask for whole wheat toast or English muffins with butter

on the side (many places put butter on for you and it gets
soggy), or order a side of avocado instead of butter.
Take it easy on fried items (fried egg rolls,

fried rice, etc).
Fruit or green salads are nutritious and filling sides.
See if buckwheat, soba, or whole grain noodles

are available for noodle dishes.
Take it easy on bacon and sausage.

Add veggies to your omelet, ask for light cheese, and/or
ask to swap home fries for salad or fruit.
Ask for Hollandaise on the side.
Skip drinking a lot of juice or mimosas - the empty
calories add up quick.
Split baked goods like muffins - theyre usually high in
calories and offer little nutritional benefit.
Consider building your own balanced meal from the side
options: one pancake, one piece of toast, one egg, and
a side of fruit, salad, or avocado, etc.
Opt for brown rice instead of white.

Opt for steamed dumplings instead of pan-fried.
Ask for sauces to be light or on the side.
O U T TO EAT
PIZ ZA:
Start with salad or a veggie dish instead of buttered breadsticks or wings.
Get whole wheat crust, or opt for thin crust over thick or deep dish.
Load up veggies, fruits, and herbs on your pizza. Mushrooms, tomato,
onions, pineapple, and fresh basil add a ton of flavor.
Avoid overdoing processed meat toppings, like pepperoni and sausage.
Veggie pizzas and margarita pizzas are typically lighter than things like
supreme or 4-cheese. If you want heavier pizza, balance with a veggie
side.
I TALIAN:
Start with salad, bruschetta, or a veggie-focused appetizer.
Order whole wheat noodles, if available.
Try a dish focused on fish and/or vegetables.
Gazpacho and minestrone are delicious veggie-packed soup options.
Tomato-based sauces tend to be lighter options than white, cream,
or cheese sauces. Pesto is full of healthier fats.
O U T TO EAT
FAST FOOD
#Sp oonTip: Str a i g ht ta l k, no o n e go es t o a d r iv e- t h r o ugh t r y n a
be he a lt hy. U s u a l l y, yo u r e the r e f o r a c r a v in g . I n d ulg e y o ur
craving, b ut c o ns i d e r a ki d s o r s m a ll- s iz ed m ea l in s t ea d o f a
l arge or va lue m e a l .
Check nutrition facts online. Try to avoid places and menu items
with trans fats.
Consider getting vegetable-rich soups, small salads, fruit, or baked
potatoes as side options instead of fries.
Pick salads without fried meat on them. Ask for dressing on the side.
Many fast food places also offer veggie burgers, oatmeal, baked potatoes,
and fresh fruit. Read the menu and build your own meal.
Stick to small sizes of desserts, or consider sharing.
If you overeat a ton of fast food, move on with life and balance it by making
healthful choices at your next meal.
I CE C REA M:
Options like gelato and frozen yogurt tend to be lower in saturated fat, calories,
and sugar than things like custard or hard-packed ice cream.
Fruit, dark chocolate, and nuts are healthier topping choices than neon candies.
If the cone does nothing for you, skip it and get a dish.
Use a sample spoon to eat your ice cream and savor every bite!
AIRPORT OR GAS STATION
STA RT OUT BY LO O KI NG FO R A R E F R I G E RAT E D S E C T I ON :

See if there is any fresh fruit, sliced veggies, hard-boiled eggs, unsweetened yogurts,
string cheese, hummus packs, or other fresh, healthy options.
I F YOU WA NT S O METHI NG SALT Y:

Nuts are always a great and filling choice: fiber + protein + micronutrients.
Opt for trail mix without lots of candy and sweetened dried fruit.
Pick popcorn without a lot of stuff added to it (artificial flavors, lots of butter or cheese, etc.).
Look for vegetable snacks like puffed snap peas or dried seaweed.
Roasted chickpeas are a satisfying, protein and fiber-packed snack.
Grab whole grain crackers and a packet of nut butter.
Keep i n mi nd t h at many
energy bars can be
packed wi t h added sugar.
I F YOU WA NT S O METHI NG S WE E T, B U T N OT TO O S W E E T:
In the granola bar aisle, look for lower sugar content, and avoid HFCS.
Keep in mind that many energy bars can be packed with added sugar. Check labels.
Freeze-dried fruits are sweet, crunchy high-fiber and low-cal snacks.
Grab a whole grain and/or low sugar cereal to munch on.
Watch out for sweetened dried fruit or things like banana chips fried in oil and sugar.
Grab a banana. Duh.
AIRPORT OR GAS STATION
I F YOU WA NT S O METHI NG CAN DY- L I K E :

Go for dark chocolate or chocolate with nuts.
Try to avoid things with HFCS.
Check the frozen treat section for 100% fruit popsicles.
I F YOU RE THI R STY:

Go for water or unsweetened/lightly sweetened iced tea over soda
or sugary sports drinks.
Step away from the Slurpee machine. Trust us on this one.
I F YOU WA NT A SANDWI CH:

Grab one on whole grain bread.
Check the expiration date.
Try to avoid processed deli meats. Pick less processed meats like turkey or chicken breast or
tuna over things like salami, bologna, and bacon - or look for hummus or veggie options.
Watch for sodium - the lower, the better (keep in mind 2300 mg is the daily limit).
COFFEE SHOP
Stick with unsweetened beverages.

If you want a sweetened drink, ask for half the amount
of syrup pumps, or add your own sugar packets.
Avoid the giant milkshake-like beverages, or get a small.
If whipped cream does nothing for you, skip it.
If youre hungry, look for healthier options like oatmeal,
fruit, or avocado toast. Parfaits may be sweetened and
packed with sugary granola.
Consider sharing giant pastries with a
friend. Quick bread loaves (like lemon loaf )
and giant muffins can be shockingly high in
calories (up to 600 calories a slice/muffin).
Lower-calorie pastries often include plain
croissants or small plain donuts.
I f yo u w an t a sw e e te n e d
d r in k, ask fo r half the
am o u n t o f syr u p p u m p s.
Ditch juice for fresh fruit.

Be aware bagels are 3-5 servings of carbohydrates.
Go easy on cream cheese or consider nut butter or
avocado instead.
TIPS FOR TURNING UP
A LC OHOL FAST FACTS :

1 drink serving is considered 5 ounces of wine (most restaurants serve almost double that), 12 ounces of beer (one
can) or 1.5 ounces of spirits (a shot).
Guidelines recommend no more than 1/day for women and 2/day for men. And no, you cant save em up for a binge.
CALORIC INF O (BECAU S E THAT S H *T A DDS U P FAST ) :

Alcohol contains 7 calories/gram with no nutritional benefit.
W I NE P ER 5 O U NCES :
H A R D A LC O H OL P E R 1 O U N C E :
100-150 calories
80 proof gin, rum, whiskey or vodka:

about 50 calories
BE E R P ER 12 O U NCES :
Regular: 150-198 calories
100 proof gin, rum, whiskey or vodka:

about 60 calories
Light beer: 95-136 calories
Schnapps: 100 calories

Crme de menthe: 185 calories
TIPS FOR TURNING UP
OT HER TIP S:
Drink a glass of water between every
alcoholic drink to stay hydrated and
pace yourself.
Order spirits with sparkling water and limes
or lemons instead of soda. Ask for simple
syrup on the side to avoid overdoing it on the
sugar.
To cut cocktail calories, order flavor-infused
vodkas with club soda and add a splash of
fresh juice.
For gin and tonics, sub half tonic with
sparkling water.
Sub half your soda in your mixed drink with
sparkling water.
Avoid jumbo margaritas, which can have
upwards of 1,000 calories.
Dont go out hungry: eat a healthy meal
before hitting the bar so you dont binge on
bar snacks.
WHEN YOURE BROKE AF
#Sp oonTip: If yo u c u t b a c k b y o n e c o f f ee d r in k o r o n e
al coh olic d rin k pe r w e e k, yo u c a n s a v e b et w een $ 1 3- 26 / m o n t h
an d $26-65/m o nth, r e s pe c ti ve l y. I n v es t in y o ur h ea lt h , in s t ea d !
You could h a ve a fa nc y g ym m em b er s h ip w it h t h a t m o n ies .
Start at home: clean out your fridge, freezer, and cabinets. Keep it
organized - itll prevent you from buying stuff you dont need.
Meal plan: make a grocery list for meal ingredients and snacks.
Stick to your list.
Cook at home as much as possible.
Pack lunches. Itll help you stay healthier and saves cash.
Keep healthy snacks in your backpack or purse: bags of nuts, dried fruit,
and cereal bars can help you avoid overpriced vending machines and coffee
shop nibbles.
Shop seasonal: food is fresher and usually cheaper.
Buy some frozen fruits and vegetables. Theyre budget-friendly and good to have on hand.
Beans are cheap, filling, and packed with fiber, protein, vitamins and minerals.
Buy marked-down produce. A lot of ugly produce is completely fine. Bonus: less food waste.
Shop sales and use as a time to stock up on non-perishables.
WHEN YOURE BROKE AF
Make friends with your freezer: freeze things you wont

fully use before they expire. Examples:
Freeze half your loaf of bread, pack of bagels, or
tortillas. Reheat as needed.
Pour extra sauces into clean ice cube trays and freeze.
Pop out and reheat as needed.
Freeze extra soups, pasta dishes, and burritos in
individual portions.
Stop buying soda. Water is free, and its healthier.
Invest in a water filter and reusable bottle to replace
bottled water. Bonus: its also eco-friendly.
Buy in bulk if possible - especially things like grains
(quinoa, oatmeal, etc), flours, nuts, trail mixes, coffee, tea,
dried fruits, and candies.
Choose healthy, cheap proteins (like legumes
and tofu).
Sto p b u yin g so d a. Wa t er i s
fr e e , an d its he althier.
Grow your own: start a garden or a mason-jar windowsill

garden. Herbs, lettuces, sprouts, and tomatoes are easy to
DIY.
COOK THAT SH*T HEALTHIER
SWAP REFINE D CAR BS :

Ditch regular pasta for whole grain. Start by subbing half at
first if the leap is too drastic.
Ditch white rice or couscous for brown rice or quinoa.
Ditch white flour tortillas for corn or whole wheat tortillas, or large romaine
or cabbage leaves.
Try spiralized veggies for pasta, or go 50:50 with noodles and veggies.
Try spaghetti squash in place of spaghetti.
Try cauliflower rice for regular rice, or mix them.
M AK E H EALTHI ER SAU CES AND S P R E A DS :

Ditch sour cream, mayo, or heavy cream for Greek or non-dairy yogurt.
Ditch ketchup and codiments with HFCS for those with real sugar.
Try mashed avocado in place of mayo.
Try nutritional yeast for cheesy flavors.
SALAD S:
Ditch
Ditch
Ditch
Ditch
croutons and bacon bits for roasted chickpeas or nuts.

sweetened dried fruit for freshly chopped.
candied nuts for plain.
bottled dressings for DIY.
FATS:
Ditch butter and lard for olive or canola oil for pan-frying, roasting and stir-frying. Remember liquid fats are
better for you than solid fats.
Try using nut butters for roasting vegetables or in cooking and baking.
COOK THAT SH*T HEALTHIER
V E G GIE P REP:
Ditch iceberg or colorless lettuce for dark leafy greens.
Try boiling, roasting, or steaming instead of frying.
Go for variety - the more colors, the better.
USE LESS SA LT:

Ditch bottled dressings and sauces for homemade. Go easy on condiments when you do use them.
Try spices instead of salt.
#Sp oonTip: Cu m i n, c hi l i po w d er, g a r lic p o w d er, lem o n p ep p er, a n d man y ot h er n o- sal t spi ce bl en ds
( l i ke DASH b r a nd a nd / o r Tr a d er J o es 21 S ea s o n in g S a lut e) a d d a t on of fl avor wi t h out sodi um.
PR OTEINS:
Ditch fatty cuts of meat for leaner cuts (see grocery store guide for details).
Try replacing some red and processed meat with plant-based proteins, fish, or things like chicken and turkey.
Try marinating proteins for extra flavor.
Try lentils, crumbled tempeh, or tofu instead of ground meat.
Go for beans, but rinse before use to get the added salt off.
H E A LTH Y WAYS TO BU MP U P T H E F L AV :
Try
Try
Try
Try
Try
fresh herbs and spices like dill, parsley, cilantro, oregano, etc.
zests and juices of citrus fruits like lemons, oranges, and limes.
nutritional yeast and miso paste to enhance savory dishes.
chopped hot peppers (like jalapeos) for a kick.
sundried tomatoes, dried mushrooms, olives, and raisins in cooking.
BAKE THAT SH*T HEALTHIER
#Sp oonTip: Ma ke yo u r fa v d e s s er t r ec ip e a lit t le h ea lt h ier

wi th a sw a p o r tw o.
BUTTER SWA PS :
Try swapping up to half of butter or oil with equal amounts applesauce,
avocado, or pumpkin puree in muffins, quick breads, and cakes.
Try canola or other vegetable oils in place of butter.
CUT TH E SUGAR :
Ditch up to half the sugar the recipe calls for without tasting a noticeable
difference.
Try cinnamon, nutmeg and allspice to boost sweetness.
Try overripe mashed bananas, applesauce, or soaked pureed dates to your
baked goods for sweetness in place of refined sugar.
BE T TER FLOU R :
Ditch all-puropose flour for whole wheat pastry flour or oat flour.

Make your own oat flour: pulse oats in a food processor or blender until a flour
forms. Use to replace all-purpose flour in baked goods.
Try swapping up to half the flour with plain rolled oats in cookies, breads, and muffins.
Try almond or coconut flour in place of all-purpose (use cup of these flours in place of
regular - theyre heavier).
BAKE THAT SH*T HEALTHIER

T RY BEANS:
For cookies, swap 1 cup pureed chickpea for 1 cup flour.
For brownies, swap 1 cup pureed black beans for 1 cup flour.
TO REP LAC E AN EG G :
1 tablespoon flax seed + 3 tablespoons water
1 tablespoon chia + 3 tablespoons water
cup silken tofu
small mashed banana
cup applesauce
2 tablespoons cornstarch + 3 tablespoons water
1 tablespoon protein powder + 2 tablespoons water
HEALTHY MICROWAVE HACKS
#Sp oonTip: Al w a ys u s e m i c r o wa v esaf e b ow ls a nd pl a te s !

ST E AM V EGG I ES :
Place diced veggies in a bowl. Add just enough water
to cover the bottom. Place a plate on top of bowl.
Microwave on high for 2-4 minutes, or until tender.
B AK E A P OTATO :
Poke potato with a fork in several places and microwave
on high for 8-16 minutes, depending on size. Check every
few minutes until potato is soft and gives when squeezed.
CO OK EGGS:
Scrambled: Whisk eggs in a bowl and microwave on
high for 3 minutes. Stir and microwave for an additional
minute, or until eggs are no longer translucent.
Poached: Crack egg in a bowl. Add 1 cup water and
teaspoon vinegar. Cover bowl with plate and cook on
medium for 1 minute. Check egg. If not cooked,
microwave 20-40 seconds on medium heat. Remove
egg carefully from water with spoon or fork.
C OO K N OO DL E S :
Place pasta in a large bowl. Add enough water to cover
pasta by at least 2 inches. Nuke on high for time listed on
pasta box plus 3-4 additional minutes. Drain and enjoy.
C OO K R I C E :
For every 1 cup rice, add 1 cup water to large bowl.
Microwave on high for 10 minutes, then on medium for
10-15 minutes. Fluff with a fork. Do not stir at any time
during cooking.
M A K E H E A LT H Y C HIPS:
Thinly slice a potato or sweet potato. Add salt to taste.
Arrange slices on a plate or paper towel so none overlap.
Microwave on high for 2-3 minutes, flip, and cook an
additional 2-4 minutes, or until crispy.
Make healthy tortilla chips by quartering whole wheat
or corn tortilla. Arrange on a plate so none overlap.
Microwave on high for 2 minutes, flip, and microwave
an additional 1 minute or until crispy.
HEALTHY MICROWAVE HACKS
OATM EAL:
Combined rolled oats + 1 cup water. Microwave on high
for 1-2 minutes for quick cooking; 3-4 for rolled.
CO OK FISH:
Place a piece of fish on plate and cover with plastic wrap.
Microwave on high for 2 minutes, then allow to stand for 2
minutes. Repeat until fish is cooked, usually 2-6 minutes.
SAV E STA LE B R EAD :

Wrap stale bread in a damp paper towel, and microwave
for 10-15 seconds.
M AK E A FRUIT CR U MBL E:
Combine diced or frozen fruit with cinnamon and a
spoonful of sugar, microwave until fruit is tender and soft
(1-5 minutes, depending on fruit). Top with granola, yogurt
and/or ice cream.
M AK E C ORN O N THE CO B :
Peel and rinse an ear of corn. Microwave on high for 4-5
minutes until tender. Season as desired.
MEASURING HACKS
V I SUALIZATION TO O L S :
1 cup = size of a baseball
DI D YOU K NOW: THE LINES O N A SO LO

C U P A R E M EASUR EM ENT M AR K S
3 ounce piece of protein = deck of cards

2 tablespoons = 1 ounce shot glass or the
size of a ping pong ball
cup = roughly a small handful
1 teaspoon = size your thumb
ounce = a dice
(so a 1 serving cheese = 3 dice)
BEER
12 OUNCES
SOLO C UP & S HOT G L AS S HAC K S :

Use the lines for alcohol portions
1 ounce = 2 tablespoons. Fill to lowest line
for 2 tablespoons
WINE
5 OUNCES
12 ounces = 1 cups
Most shot glasses are 1 ounce or 1.5 ounces.
Check yours:

If its 1 ounce, 1 shot = 2 tablespoons.

if its 1.5 ounces, 1 shot = 3 tablespoons.
LIQUOR
1 OUNCE
CHAPTER 3
Healthy
Kickstart
Recipes
S M O OT H I E
H E A LT H Y K I C K S TA R T R E C I P E S | 5 3
SERVES 1
GREEN SM OOTHI E
3 cups fresh or frozen fruit (examples: 1
frozen banana, 1 apple, 1 cup berries)
2 cups greens of choice (spinach, kale, etc)
1 cup liquid (water, coconut water, ice, or
milk of choice)
CHOC OLATE PEANU T BU TTER

M ILKSHAK E
1 large ripe banana, frozen
2 tablespoons peanut butter
3/4 cup milk of choice (or sub ice if desired)
3 tablespoons cocoa powder
T R O P ICA L BER RY
1 cup frozen or fresh mango or pineapple
chunks
3/4 cup milk of choice
1 cup frozen or fresh berries of choice
1 peeled orange or cup orange juice
DIREC TIONS:
1. Combine all ingredients in a blender and
blend until smooth.
# S p o o n T ip : B o o s t it b y
a d d in g a n y o r a ll o f t h e
f o llo w in g:
1 tablespoon chia, flax or
hemp seeds
1 tablespoon nut butter or
protein powder
A dash of cinnamon, or
scoop of cocoa powder
an avocado or cup
rolled oats for some
creaminess and density
# S p o o n T ip : P r ep A h ea d .
Get ingredients for
5-7 smoothies. Divide
among individual bags or
containers. Store in freezer.
Blend as needed.
# S p o o n T ip : B o w l it .
Pour smoothie into a bowl
and top with crunchy cereal,
sliced bananas, berries, and/
or coconut flakes.
CH O COL ATE C HIP

BA NA NA B REA D M A K E S 1 LOA F
I N GRED IENTS
DI RE C T I ON S :
3 large ripe bananas
1. Preheat oven to 350F.
3 cups oats
2. Grease a 9x5 loaf pan.
1 egg or 1 egg substitute (1 tablespoon

chia or flax + 3 tablespoons water,
see page 48 for details)
3. Mash bananas in a large bowl.
1 teaspoon baking soda

1 teaspoon baking powder
1 teaspoon cinnamon
cup milk of choice
cup brown sugar or maple syrup
cup chocolate chips and/or cup
walnuts or pecans (optional)
4. Pulse oats in food processor

or blender until a flour forms and
add to bowl. Add remainder of
ingredients. Mix and pour into pan.
5. Bake 40-60 minutes or until
knife inserted in center of loaf
comes out clean upon removal.
OAT M E A L PA N CAKES
S E RV E S 2 -3
#Sp oonTip: D o u b l e o r tr i pl e a n d s t o r e ex t r a p a n c a kes in t h e

f reeze r. He a t i n m i c r o w a ve o r t o a s t er a s n eed ed .
I N GRED IENTS :
DI R E C T I ON S :
2 cups rolled oats or whole

wheat flour
1. Pulse oats food processor or blender

until a flour forms. Transfer to bowl.
teaspoon salt
2. Add remaining ingredients. Mix until

just combined.
1 teaspoon baking
Dash cinnamon (optional)
1 cup milk of choice
1 egg or 1 egg substitute
(1 tablespoon chia or flax +
3 tablespoons water, see
page 48 for details)
cup chopped fruit, nuts,
chocolate chips or coconut
(optional)
3. Lightly grease nonstick skillet. Bring

to medium heat. Pour cup batter on
skillet. Cook until bubbles form (about
4 minutes), flip, and cook until golden
on bottom (about 2 minutes).
4. Serve with real maple syrup, nut
butter or fruit.
GRA NOL A
MAKES ABO UT 3 CUP S
#Sp oonTip: Cu t thi s r e c i pe i n h a lf a n d c o o k in m ic r o w a v e

on me d ium he a t fo r 3 -5 m i nu tes un t il lig h t ly g o ld en .
Stop eve ry m i nu te to c he c k o a t s a n d s t ir.
I N GRED IENTS :
# G R A N OL A I N S P I RAT I ON:
2 cups rolled oats
Banana Bread: Decrease syrup/

honey by half + add 1 large mashed
banana + cup walnuts.
3 tablespoons melted coconut oil or nut butter

cup maple syrup, brown rice syrup, or honey
1 teaspoon vanilla extract (optional)
1 teaspoon cinnamon
Dash salt
cup nuts of choice
cup dried fruit of choice
DIREC TIONS:
1. Preheat oven to 325F. Combine ingredients
in a bowl.
2. Spread onto lightly greased or parchment
lined baking sheet. Bake for 15 minutes. Stir.
Bake an additional 10-15 minutes until lightly
golden.
3. Remove from oven. Allow to cool before
enjoying.
Coconut Almond Chocolate: Add

cup each shredded coconut,
chocolate chips, and chopped
almonds.
Apple Cinnamon: Add cup
applesauce + 1 tablespoon
cinnamon to batter. During last 5
minutes of baking, add cup dried
apple + cup pecans/walnuts.
Carrot Cake: Add cup shredded
carrots + cup raisins and 1/2 cup
pecans or walnuts.
SCRAMBLE
SERVES 1
I N GRED IENTS :
# S C R A M B L E I N S P O:
2 eggs or 1 egg + 2 egg whites or

or 4 ounces tofu (take your pick)
Fall flavors: 1 cup kale + cup cubed

sweet potatoes (microwaved 4-5
minutes or until soft) + cup onion
Southwest: cups each diced
tomatoes, onions, mushrooms, and bell
peppers; top with avocado, salsa, and/
or hot sauce
Spa Fresh: 1 cup spinach or kale +
cup each tomatoes or mushrooms +
cup onions
Italian Inspired: 1 cup arugula + cup
onions + cup tomatoes + 3 leaves
fresh basil + 3 tablespoons each
mozzarella and/or sundried tomatoes
(optional)
1 cup vegetables of choice

Seasoning of choice
Vegetable, olive, or coconut oil
for pan
Salt & pepper to taste
DIREC TIONS:
1. For eggs, crack into bowl and
beat with a fork until frothy. For
tofu, gently break apart with fork.
2. Add vegetables, seasonings
and mix. In a small pan or skillet,
add just enough oil to cover the
bottle of the pan. Warm on low.
3. Pour eggs/tofu into pan. Cook
on low stirring occasionally until
eggs are cooked (no longer
translucent) or tofu is warm and
veggies are tender.
# S p o o n T ip : M a ke it in t h e
m ic r o w a v e: m ix in gr ed ien t s
a n d p o ur in t o a ligh t ly g r ea s ed
m ic r o w a v e s a f e b o w l. C o v er
t igh t ly w it h p la s t ic w r a p.
M ic r o w a v e o n h ig h f o r 2- 3
m in ut es un t il c o o ked ( eg g s a r e
n o lo n g er t r a n s luc en t ) . F o r t o f u
s c r a m b le, m ic r o w a v e f o r 1 - 3
m in ut es un t il w a r m .
CO L D AN D C RE AMY
P R E P AH EA D B R EAKFASTS
S E RV E S 1
#Sp oonTip: D o u b l e, tr i pl e, o r q ua d r up le t h es e,
keep in th e fr i d g e, a nd e a t a l l w eek lo n g .
CHI A SEED PU D D I NG
OV E R N I G H T OATS
Base:
1. Combine 1 cup milk of choice for
every 2 tablespoons chia seeds in
bowl. Mix.
Base:
1. In a bowl combine cup rolled oats + 1 cup
milk of choice + 1 tablespoon each nut butter,
chia seeds, and sweetener of choice.
2. Add desired mix-ins and allow to sit

in the fridge for 4 hours or overnight.
2. Mix and place in the fridge for 4 hours or

overnight.
Upgrade It:
Upgrade It:
Berry Vanilla: teaspoon vanilla

extract + cup frozen or fresh berries.
PB Banana: cup mashed bananas +

PB for nut butter.
PB Punch: 1 tablespoons peanut

butter + 1 tablespoon maple syrup. Top
with banana slices the morning after.
Vanilla Berry: 1 handful frozen berries +

teaspoon vanilla. Top with almonds.
Fruity Tooty: Sub half milk for juice +

toss in a handful of berries.
PB&J: 1 tablespoon nut butter + 1
tablespoon jelly or mashed fruit.
PB chocolate: 2 tablespoons
cocoa powder + 1 tablespoon PB + 1
tablespoon sweetener.
Apple Cinnamon: Sub cup applesauce

for milk + add 1 teaspoon cinnamon.
Pumpkin Spice: Sub milk for canned
pumpkin + add teaspoon pumpkin pie spice.
Chocolate Almond: Add 1 tablespoons
cocoa powder + scoop of almond butter.
TOASTS W I TH THE M OST

TOAST A P IECE O R TWO O F WH O L E G RA I N
BREA D. TOP WI TH
Mashed avocado + sundried tomatoes + salt
Plain greek or non-dairy yogurt + fresh berries + honey
Peanut butter + Sriracha + cilantro (#socollege)
Almond Butter + raspberries + chia seeds
Hummus + sliced cucumber + sliced tomato
Mashed ripe banana + cinnamon + chopped nuts
Tahini + honey + cinnamon
Mashed avocado + red pepper flakes + salt
Almond Butter + sliced pear + cinnamon + honey
Coconut oil + cinnamon + sprinkle of sugar
Mashed hard-boiled egg + sliced pickles + Sriracha
Peanut Butter + curry powder + sliced apples + arugula
Hummus + sunflower seeds + chia seeds
Mashed avocado + egg + tomato
Diced tomato + basil + olive oil + balsamic + salt
TACO S
SERVE 2-3
ST E P ONE: P I CK TO RTI L L A
Go for whole grain or corn over white flour
tortillas. Or wrap in a romaine or cabbage leaf.
ST E P TWO: PI CK FI L L I NG
Black Bean & Sweet Potato: In large
microwave safe bowl cook 2 cups cubed
sweet potato or butternut squash on high for
6-8 minutes or until tender. Add 1 can black
beans and packet taco seasoning. Mix.
Warm 1 additional minute in microwave.
Classic: Cover bottom of pan with just enough
oil to coat it. Combine pound ground meat
with packet taco seasoning. Cook 12-15
minutes or until meat is browned (no pink!).
Classic Veg: Combine 6 ounces tofu or
tempeh (half a package) with packet taco
seasoning. Cook 6-8 minutes until warmed.
ST E P TH REE: TO P I T O F F
Diced tomatoes, avocados, mango, pineapple,
black beans, cilantro, lime juice, salsa, hot
sauce, shredded cabbage, jicama, lettuce,
jalapenos, guac, pico (see side notes).
# S p o o n T ip : M a ke ea s y DIY
P ic o d e G a llo : C o m b in e 1 cup
d ic ed t o m a t o + c up d i ced
o n io n + 3 t a b les p o o n s c i l an t ro
+ lim e juic e + a d a s h of
g a r lic p o w d er + 2 d ic ed
ja la p en o p ep p er s ( o p t io n al ).
M ix a n d en jo y.
# S p o o n T ip : M a ke ea s y DIY
G ua c : C o m b in e 1 r ip e m ash ed
a v o c a d o + juic e o f a
lim e + 3 t a b les p o o n s d iced
c ila n t r o + a d a s h o f s ea sal t
+ 3 t a b les p o o n s ea c h d iced
t o m a t o a n d o n io n if d es i red.
M ix a n d en jo y.
PASTA
SERVES 1 -2
#Sp oonTip: The s e r e c i pe s a nd in s t r uc t io n s a r e

f or 1-2 se rving s , b u t c a n e a s i l y b e d o ub led !
ST E P 1: C OOK PASTA
Cook 1 cup pasta according to package.
ST E P 2: P IC K A FL AVO R
Marinara Veggie:
Ingredients:
1 cup jarred marinara sauce
1 cup diced vegetables
Directions:
1. Warm marinara sauce in a
saucepan over medium heat or in the
microwave.
2. Add 1 cup diced vegetables (bell
peppers, onions, carrots, broccoli,
fresh diced tomatoes, zucchini, or
any combination).
3. Warm until vegetables are
softened. Serve over pasta.
Lemon, Peas, and Asparagus:

Ingredients:
2 tablespoons olive oil
cup onion
teaspoon garlic powder
cup thawed frozen peas
6 asparagus stalks
1 teaspoon lemon zest + juice
of a lemon
Directions:
1. Add 2 tablespoons olive oil to a
medium pan. Cook cup onion over
medium heat until translucent.
2. Add garlic powder and peas.
Chop asparagus stems into 1-2 inch
pieces. Add to pan.
3. Cook until softened but still
crunchy (about 3 minutes). Add
lemon zest and juice. Toss with
pasta.
PASTA
SERVES 1 -2
Avocado Cream Sauce:

Ingredients:
a softened avocado
1 garlic clove or teaspoon garlic
powder
1 tablespoon olive oil
1 tablespoon lemon or lime juice
Directions:
1. Combine all ingredients in a food
processor or blender.
2. Blend until creamy.
3. Toss pasta in sauce.
ST E P 3 : TOP I T O F F
Sprinkle parmesan and/or nutritional
yeast and salt & pepper to taste.
SA L A DS
SERVES 1 FO R E N TRE E ; 2 F O R S ID E D IS H
SI M PLE GREE NS :
Combine 3 cups greens of choice +
cup each chickpeas, diced tomatoes
+ cup each diced cucumbers
and carrots + cup cooked quinoa
(optional).
E ASY DI Y DR E S S I N G S : C OM B I NE
A L L I N G RE DI E N TS I N A S M A L L BOWL
AND MIX.
Vinaigrette:
cup olive oil + 3 tablespoons vinegar
+ 1 teaspoon sweetener + salt & pepper
to taste.
TAC O FIESTA:
Combine 3 cups greens of choice +
cup each diced bell pepper, black
beans, canned or frozen corn and
cooked quinoa + diced avocado +
cup fresh cilantro (optional).
ASIAN SLAW :
Combine 2 cups shredded kale or
romaine + 1 cup shredded cabbage +
cup each diced carrots, shredded
red pepper, edamame and cilantro
or diced green onions. Top with handful
of peanuts, almonds, or cashews.
Avocado dressing:
a ripe mashed avocado + 1-2 tablespoon
lemon or lime juice + salt & pepper to taste.
Add water to thin, if desired.
Healthier Ranch:
cup plain unsweetened Greek or
nondairy yogurt + teaspoon each garlic
powder, dried dill, and/or dried parsley +
teaspoon lemon juice, 1 tablespoon olive oil
+ salt & pepper to taste.
Soy Ginger:
cup vegetable oil + 2 tablespoons each
soy sauce and vinegar + teaspoon garlic
powder + teaspoon ground ginger +
salt & pepper to taste.
GRA I N SA L A D S
#Sp oonTip: S u b s ti tu te o the r g r a in s in t o s a la d s a s d es ir ed .

Farro, b a rley, c r a c ke d w he a t, a n d b la c k r ic e a r e a ll gr ea t s w a p s .
Co ok a ccord i ng to d i r e c ti o ns o n p a c ka g e.
FI E STA BROWN R I CE SAL AD :
Ingredients:
1 cup cooked brown rice
1 cup black beans
1 red bell pepper, diced
cup canned corn, drained
cup diced tomato
1 teaspoon cumin and/or 1 teaspoon
chili powder
teaspoon garlic powder
Juice of 1 lime
Toppings: cilantro, salsa, hot sauce,
avocado
Directions:
1. Combine all ingredients in a large
bowl and mix well.
H UMMUS GRAI N SAL AD :

Ingredients:
1 cup cooked farro or brown rice
cup hummus
1 large sweet potato
1 cup kale
Directions:
1. Cube sweet potato. Place in
microwave safe bowl and cook on
high for 4-6 minutes or until tender.
bowl and mix well.
A P P L E , C H I C K P E A A N D A L M O ND
Q U I N OA SA L A D:
Ingredients:
1 cup cooked quinoa
1 large apple, diced
1 cup chickpeas, drained and rinsed
cup dried cranberries (optional)
4-6 ounces cooked cubed chicken
(optional)
2 tablespoons lemon juice
2 tablespoons olive or vegetable oil
Directions:
bowl and mix well.
ST I R -F RY
SERVES 1
ST E P 1: P IC K A G R AI N BAS E
Choose your favorite grain (brown rice, black rice, quinoa,
cauliflower rice, whole grain or buckwheat noodles, etc).
Cook cup as directed on package.
#Sp oonTip: S o m e s to r e s , l i ke Ta r g et a n d Tr a d er
Joes, ha ve fr o z e n pr e c o o ke d o r q uic k c o o k in g
grai ns t ha t c a n b e m i c r o w a ve d in m in ut es .
ST E P 2: H EAT THE S KI L L ET
Add just enough oil to your pan to coat the bottom. Warm
to medium-high heat.
ST E P 3 : A D D A PR OTEI N
Select 4-6 ounces of your favorite protein. Cut into 1-inch
cubes. Add to skillet and cook the following amounts of
time before adding vegetables:
For tofu: No additional time needed
For chicken: Cook 3-5 minutes, until lightly browned
For beef: 3-5 minutes, or until browned
ST E P 4 : VEG O U T
Add 1-2 cups of your favorite vegetables (onions, bell
peppers, broccoli, carrots, cauliflower, snap peas,
mushrooms, green beans, cabbage, bok choy, pineapple).
Cook with protein until vegetables have softened and
proteins are browned.
ST I R -F RY
SERVES 1
ST E P 5: GET SAU CY
Select a sauce. Combine ingredients in a bowl and mix.
Soy Ginger: cup soy sauce + teaspoon ground
ginger + 2 tablespoon brown sugar or honey +
1 tablespoon Sriracha.
Peanut: cup peanut butter + 2 tablespoons each
vinegar and water + 2 tablespoons soy sauce +
1 tablespoon sugar.
Thai Coconut: cup light canned coconut milk + 1
tablespoon each lime juice and soy sauce + teaspoon
crushed red pepper + 2 tablespoons honey or sugar.
#Sp oonTip: B r a nd s l i ke Anni es a n d Tr a d er J o es

make a w esom e S o y G i ng e r d r es s in g s t h a t w ill
wo rk!
ST E P 6: ASSE MBL E
Scoop grain onto your plate, add stir-fry from pan, and
drizzle with sauce.
ST E P 7: TOP I T O F F
Add a handful of peanuts, cashews, or almonds for crunch
and dose of healthy fat.
PIZZA
SERVES 1
ST E P 1: P REH EAT
ST E P 6 : U P G RA DE
Preheat oven to 400F.
Toss on some fresh arugula or spinach,

nutritional yeast, Parmesan, Balsamic
glaze or roasted chickpeas
ST E P 2: P IC K YO U R CR U ST
Select from whole grain pitas, whole
grain tortillas, whole grain naan bread, or
whole wheat store-bought pizza dough.
ST E P 3 : P IC K YO U R SAU CE
Choose from marinara, pizza sauce,
pesto, hummus and/or canned pumpkin.
ST E P 4 : TOP I T O F F
Add your favorite vegetables, herbs,
and seasonings (see inspo) in generous
amounts, then add cheese and/or protein
(if desired).
ST E P 5: BAK E AWAY
Whole grain pitas: 6-11 minutes
Whole grain tortilla: 6-11minutes
Whole grain naan bread: 7-12 minutes
Store-bought pizza dough:
18-20 minutes
#PIZZAINSPO:
Pesto + cheese + cherry tomatoes +
arugula or spinach (add after baking)
Marinara + fresh tomatoes + fresh basil
+ mozzarella or thinly sliced tofu
Hummus + sliced zucchini + sliced bell
peppers + mushrooms + red pepper
flakes + cheese
Marinara + sliced peaches + sliced
mozzarella or tofu + basil + Balsamic
glaze
Marinara + sundried tomatoes + arugula
(added after baking) + cheese (optional)
Hummus + canned pumpkin + broccoli
+ mushrooms + bell pepper + cheese
(optional)
Marinara + olives + red onions + roasted
peppers + feta
O N E PAN B A KED MEALS

ROASTED SAL MO N/ TO FU AND V E G G I E B A K E
Ingredients:
2 salmon filet (6-8 ounces) or 12-14 ounces tofu
2 tablespoons lemon juice
3-4 tablespoons olive or other oil, divided
4 cups broccoli or asparagus
1 large onion, cut into strips
Salt and pepper
Directions:
1. Preheat to 425F. Line baking sheet with foil or
parchment paper.
2. Pat dry salmon or tofu with paper towel. Rub with 1-2
tablespoons olive oil and lemon juice. Transfer to pan.
3. Rinse and dice broccoli. Coat with olive oil. Place on
pan. Season protein and vegetables with salt & pepper.
4. Bake for 15-20 minutes until salmon is cooked through
(when easily flakes when poked with a fork) and broccoli
is crispy.
#Sp oonTip: Whe n c o o ki ng s a l m o n in t h e o v en ,

measure (or es ti m a te ) the thi c kes t p a r t o f t h e
f i l l et ; roa st s a l m o n 4-6 m i nu tes f o r ev er y in c h .
A LL S E RV E 2
O N E PAN B A KED MEALS
A LL S E RV E 2
E ASY PASTA B AKE
ST U F F E D S W E E T P OTATOE S
Ingredients:
4 ounces uncooked pasta
(usually half a big box)
Ingredients:
2 large sweet potatoes
2 cups pasta sauce

cup water
1 cups diced vegetables
(recommended: broccoli, zucchini,
summer squash, kale)
cup cheese or nondairy cheese
(optional)
Directions:
1. Preheat oven to 350 F.
2. Combine sauce, water, and
vegetables in a small baking pan. Stir
in uncooked noodles.
3. Cover with foil and bake 40-50
minutes, or until pasta is tender.
4. Top with cheese and bake
additional 2-3 minutes until cheese is
melted.
1 can chickpeas
1 tablespoon curry powder, cumin, chili
powder, or any combination thereof
For serving: hummus, tahini, fresh diced
tomatoes, avocado, and/or fresh herbs
Directions:
1. Preheat oven to 400F. Line baking
sheet with foil.
2. Cut sweet potatoes in half the long
way. Drain and rinse chickpeas.
3. Drizzle chickpeas and sweet
potatoes with just enough oil to coat
and sprinkle curry powder.
4. Place in oven for 35-45 minutes, or
until sweet potatoes are soft and tender
and chickpeas are crispy.
5. Top sweet potato halves with
chickpeas and desired toppings.
SOUP
EACH SERVE 2-4
V E G GIE C HIL I
Ingredients:
1 16-ounce can diced tomatoes
medium onion, diced
1-2 cups your fav vegetables (suggested: squash,
mushrooms, carrots, etc)
1 can rinsed and drained chickpeas
1 cup rinsed and drained black beans
1 tablespoon chili powder
1 teaspoon cumin
Directions:
1. In a large saucepan, heat oil over medium heat. Add
diced onions and vegetables.
2. Cook until vegetables are softened. Add remaining
ingredients and simmer for at least 20 minutes.
3. Top with avocado, cilantro, greek yogurt, and/or hot
sauce.
#Sp oonTip: The l o ng e r yo u a l l o w t o

si mm er, th e m o r e fl a vo r fu l i t w ill b e.
SOUP
EACH SERVE 2-4
GI N GER CARROT:
W H I T E B E A N A N D S P I N AC H :
Ingredients:
Ingredients:
1 pound carrots
2 tablespoons olive oil
1 tablespoon oil
onion, diced
medium onion, diced
2 garlic cloves, diced, or 1 teaspoon

garlic powder
2 cloves garlic or tablespoon garlic

powder
2 tablespoons minced fresh ginger or
1 teaspoon dried ginger
6 cups broth of choice

1 can white cannellini beans
4 cups spinach
3 cups vegetable stock

Directions:
1. In a large saucepan, heat oil over medium
heat.
2. Add diced onion. Cook until translucent.
Add garlic, ginger, and carrots.
3. Cook until carrots are tender.
4. Pour into food processor or blender and
blend until creamy.
Directions:
1. In a large saucepan, heat oil over
medium heat.
2. Add diced onion, vegetables and
garlic and cook until softened.
3. Add broth and beans. Simmer 8-10
minutes. Add spinach, mix, and serve.
L ETTU C E- FREE SALADS
S E RV E S 1 -2 A S A S IDE
#Sp oonTip: If yo u r e no t i n the m o o d f o r lea f y g r een s , let t uc e

hel p you out w i th o ne o f the s e ea s y a n d d elic io us s a la d s .
TO MATO C UCU MBER
Ingredients:
cup diced tomato
cup diced cucumber
cup thinly sliced red onion
1 tablespoon vinegar
Directions:
1. Combine all ingredients in a
bowl and mix.
TO MATO, WATER MELO N,

A N D AVOCADO
Ingredients:
1 cup watermelon
cup cubed avocado
cup tomato
3-4 leaves fresh mint (optional)
1 tablespoon balsamic vinegar
Directions:
1. Combine all ingredients in a bowl
and mix.
2. Garnish with 3 tablespoons feta, if
desired.
S P I CY B RO C C OL I
Ingredients:
1 cup broccoli
cup diced tomato
cup sliced red onion
3 tablespoons raisins
3 tablespoons chopped almonds
tablespoon red pepper flakes
or Sriracha
1 tablespoon oil
1 tablespoon vinegar
Directions:
1. Combine all ingredients
in a bowl and mix.
HOW TO ROAST ANY VEGGIE

C O OK ABOU T 1 CUP VEG ETABLES PE R D E S IRE D S E RV IN G
DIREC TIONS:
2. Pick vegetable or vegetables. Use about 1 cup per desired
serving.
3. Cut vegetables into uniform pieces. Add enough oil (olive,
coconut, or vegetable) to coat vegetables, (1-2 tablespoons). Add
salt & pepper to taste.
3. Spread onto a baking pan ensuring no pieces overlap.
4. Place in the oven.
5. Roast until vegetables are lightly crispy around their edges.
See times, below.
ROAST TIMES :
Root vegetables (potatoes, sweet potatoes, carrots, parsnip, beets):
30-50 minutes depending on size
Fries: 25-35 minutes
Squash (butternut, spaghetti, acorn): 30-60 minutes
depending on size
Onions: 30-45 minutes
Chickpeas or black beans: 30-40 minutes
Crucifers (Brussels sprouts, broccoli, cauliflower): 15-30 minutes
Tomatoes: 10-20 minutes
HOW TO ROAST ANY VEGGIE

C O OK ABOU T 1 CUP VEG ETABLES PE R D E S IRE D S E RV IN G
#Sp oonTip: Po ta to e s , c a r r o ts , b r o c c o li, c a ulif lo w er,

Brussels sprou ts , c hi c kpe a s , a n d s q ua s h a r e gr ea t
roas t e rs.
#Sp oonTip: F o r D I Y he a l thi e r fr ies , c ut p o t a t o es ,
p arsnips, tur ni ps , c a r r o ts , o r sw eet p o t a t o es in t o
matchst ick p i e c e s .
WAYS TO M IX I T U P:
Coat It:
Try nut butter in place of oil. Or try adding miso paste, Balsamic, or
soy sauce to oil before coating.
Season it:
Sprinkle veggies with Italian seasoning blens, lemon pepper,
cayenne pepper, taco seasoning, cumin, minced garlic or garlic
powder, red pepper flakes, rosemary etc.
Top it:
Drizzle with pesto, harissa, hummus, fresh herbs, green onions,
sesame seeds, or nuts.
#Sp oonTip: Le fto ve r r o a s te d ve gg ies a n d b ea n s

are a w esome o n s a l a d s a nd c o o ked p a s t a .
CO O K I ES
EACH MAKE S 1 2 -1 6 CO O KIE S
PE A NUT BUT TER CO O KI ES

Ingredients:
1 cup each peanut butter
1 cup oat flour
cup sugar
1 egg (or sub cup applesauce or 1 egg
substitute, see page 48 for details)
Directions:
2. Combine all ingredients in a bowl.
3. Scoop dough into 1-inch balls.
4. Place on an ungreased baking sheet,
1 inch apart.
5. Bake 8-10 minutes.
CHOC OLATE CHI P

Ingredients:
1 cup canned chickpeas
cup nut butter
1 cup oat flour
cup brown sugar
1 teaspoon vanilla
1 teaspoon baking powder
teaspoon salt
cup chocolate chips
Directions:
2. Mash chickpeas or blend in food
processor/blender until a paste forms.
Scoop dough into 1-inch balls.
4. Place on an ungreased baking
sheet, 1 inch apart.
5. Bake for 8-10 minutes.
C H OC OL AT E AVO CA DO
Ingredients:
cup mashed avocado
cup cocoa powder
cup brown sugar
1 teaspoon baking soda
teaspoon sea salt
cup each non-dairy chocolate
chunks and/or walnuts (optional)
Directions:
3. Scoop dough into 1-inch balls.
4. Place on an ungreased baking
sheet, 1 inch apart.
5. Bake for 8-10 minutes.
EASY FRU I T C RISP
S E RV E S 4 -6
#Sp oonTip: Thi s i s he a l thy e no ugh t o ea t f o r b r ea k f a s t

an d d elicious e no u g h to e a t fo r d es s er t .
Bon us: It ca n he l p yo u u s e u p lef t o v er f r uit . # w in n in g.
I N GRED IENTS :
D I RE C T I ON S :
5 cups fresh or fruit, chopped

into bite-sized pieces if
necessary
1. Preheat oven to 350 F.
2 tablespoons sugar
2 tablespoons flour of choice
3 tablespoons lemon or
orange juice (optional, but
recommended)
1 cup rolled oats
cup coconut oil, olive or
canola oil, non-dairy butter
or butter
cup brown sugar
1 teaspoon cinnamon
2. Combine fruit, sugar, lemon

juice, and flour in a large bowl.
Mix.
3. Pour fruit into a 9x9 lightly
greased baking sheet.
4. Assemble topping: combine
oats, brown sugar, cinnamon,
and oil or butter in a bowl and
crumble between your fingers
until crumbs form.
5. Sprinkle topping over fruit.
6. Bake for 30-40 minutes until
top is golden brown and fruit is
tender when poked with a fork.
CH O COL ATE C OVERED

F R OZ EN B A N A NA BITES
I N GRED IENTS :
2 large ripe bananas
1 cup dark chocolate chips
1 tablespoon coconut oil (optional)
Chopped nuts or shredded coconut
for topping (optional)
DIREC TIONS:
1. Slice bananas.
2. Microwave chocolate chips in
30 second increments until melted.
Add coconut oil and stir.
3. Line baking sheet with parchment
paper or foil.
4. Dip banana slices in chocolate
and place on paper or foil. Sprinkle
with chopped nuts or shredded
coconut if desired.
5. Freeze for at least 1 hour.
M A K E S 2 -4 S E RV IN G S
NO -B A KE TRU FFLES
M A K E S 6 -1 0 S E RV IN G S
#Sp oonTip: The s e m a ke pe r fe c t s n a c k s o r d es s er t s .

CHOC OLATE CO CO NU T DATE
Ingredients:
1 cup pitted or chopped
dried dates
cup cocoa powder
cup shredded coconut
and mash. Add to melted chocolate.

3. Mix until well combined.
4. Roll into balls.
5. Roll in cocoa powder if desired. Store
in refrigerator/freezer.
C OO K I E DO U G H B I T E S
Directions:
processor or blender and pulse until
sticky dough forms.
2. Roll into balls and store in
refrigerator/freezer.
AVOCA D O C H O CO L ATE
Ingredients:
1 large ripe avocado
1 cups dark chocolate chips
3 tablespoons cocoa powder
(optional)
Directions:
1. Melt chocolate in microwave in 30
second increments until melted. 2.
Remove pit and peel from avocado
Ingredients:
1 cup oats
cup peanut butter
cup maple syrup, honey or mashed
ripe banana
Dash of vanilla extract (optional)
1 tablespoon chia seeds or flax (optional)
cup dark chocolate chips and/or
cup coconut flakes (optional)
Directions:
processor or blender and pulse until a
sticky dough forms.
2. Roll into balls and store in
refrigerator/freezer.
R EF ER EN C ES TO LEARN MORE...
REFERENCES | 79
CARBOHYD RATES , FATS , AND P R OT E I N S :
S W E E T ST U F F :
Carbohydrates - Harvard School of Public Health

Carbohydrates - National Institute of Health
Dietary Fats - National Institute of Health
Dietary Proteins - National Institute of Health
Saturated fat
Trans Fat
Trans Fat - American Heart Association
Saturated Fat
High Fructose Corn Syrup

Added Sugars
Artificial Sweeteners - Position of American
Dietetic Association
V I TAM INS AN D MI NER AL S :
OT H E R :
National Institute of Health Office of Dietary Supplements

FDA - Dietary Supplements
USDA - Vitamins and Minerals
Harvard School of Public Health - Salt and Sodium
CDC - Leading Causes of Death

Phytochemicals
Antioxidants
MSGs
Carrageenan
Sodium
Coffee
Exercise
Organics
Alcohol and Calories
SE RVING SIZES :
Serving Size - USDA
NIH - Serving Size
PR OTEIN SOU R CES :

Meat and Fish - American Heart Association
Vegetarian Resources - USDA
American Heart Association - Meals without Meat
Soy / Soy Protein
Mercury and Fish
S U STA I N A B L E EATING:
Carbon and Water Footprints of Foods
Sustainable Seafood
ABO U T TH E AU THOR
Katherine Baker is a Milwaukee native who is obsessed with iced coffee,

bananas, sweet potatoes, sushi, and all things dessert. Her love of food
and passion for health science lead her to ditch her med school to pursue
nutrition and food science.
After getting her BA at NYU, she traded the MCAT for a dog named Millie
and headed to Columbia to get her MS in human nutrition.
Katherine has been involved with Spoon for over 3 years and has written a
boatload of articles and this book thing youre reading.
She spends her free time hanging out with her dog, baking, eating or
thinking about her next meal, and is a big fan of early bedtimes and Bill Nye.
Katherine plans to continue her education in food science and nutrition, and hopes
to one day work to develop healthier and more sustainable food products.
A B O U T T H E AU T H O R | 8 0

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G U I D E T O B E I N G H E A LT H Y

NUTRITION FACTS, TIPS, AND EASY RECIPES

BY KATHERINE BAKER, MS, COLUMBIA UNIVERSITY

NUTRITION BASICS & FAQS | 3

TIPS FOR NAVIGATING THE REAL WORLD | 23

HEALTHY KICKSTART RECIPES | 51

EATING WITH A PURPOSE

ITS ALL ABOUT BALANCE

Theres no magic pill or secret diet

B A L A N C E D Eat from all 3

ADEQ UATE Eat enough food and

macronutrient groups (fats, protein,

variety to fuel your lifestyle. Aim to

E N J OYA B L E Food is meant to be

S U STA I N A B L E Eat for tomorrow.

M AINTAINABLE Have a realistic

THE BIG 3: PROT EIN, FAT, & CARBS

#Sp oonTip: 1 c u p o f ka l e ha s 3 g r a m s o f p r o t ein .

THE BIG 3: PROT EIN, FAT, & CARBS

Go for unsaturated fats instead. There are two kinds:

# S p o o n T ip : F ill up on wh ol e g rai n bread

#Sp oonTip: Le a r n u p a b o u t the s e f o o d w o r d s

PHYTOC H EMI CAL S

#SQUADGOALS: FOODS TO FILL UP ON

#Sp oonTip: F i l l u p o n the s e pl an t f o o d s . A ll f o o d s c o m e f r o m p la nt s. Th e cl oser a food i s t o i t s

FOODS TO CUT BACK ON

Aim for: <2,300mg/day (thats around 1 teaspoon

Why: Historically, sodium has been linked to

Why: Added sugar can increase risks of obesity, diabetes,

#Sp oonTip: A m a j o r i ty o f the so d ium

Found in: Sugar-sweetened beverages (soda, soft drinks, sports

# S p o o n T ip : O t h er w o r ds for sug ar: An h ydrous dex t rose,

FOODS TO CUT BACK ON

FOODS TO CUT BACK ON

#Sp oonTip: J u s t b e c a u s e a l a r g e b a gel is 3- 5 s er v in gs o f c a r b s

2 cups raw leafy greens

1 large orange or peach

1 cup cooked greens

1 cup chopped broccoli (about 12 florets), cauliflower,

2 large carrots, or about 12 baby carrots

6 100% ounces juice (about 2 double shot glasses)

1 cup mashed or cubed cooked potatoes or sweet

cup dried fruit

1 cup potatoes or 1 medium potato

PR OTEIN FOO D S : 5 -6 O U NCES P E R DAY.

DAI RY OR OTHER CALCI U M-R I C H F O ODS : 1 - 2 S E RV I N G S / DAY.

#Sp oonTip: D o nt l i ke d a i r y? Yo u c a n s t ill get c a lc ium f r o m

GRA INS: 6-11 O U NCES PER DAY. A ON E O U N C E =

FATS A ND OIL S : 6 -7 TEAS PO O N S P E R DAY. H E R E S H OW I T A DDS

W H AT D OES O R GANI C MEAN?

H OW M UC H IS A SAFE AMO U N T OF A LC O H OL?

DO ES EATING L ATE AT NI G HT M A K E YO U FAT ?

Food eat en at any t i me day

S U STAI N A B L E MEAT EATING

#Sp oonTip: The po pu l a ti o n i s in c r ea s in g a n d o ur f o o d s o ur c es a r e dwi n dl i n g .

Keep the planet in mind and make eco-friendly food choices.

S U STAI N A B L E EATING - M ORE TIP S

#Sp oonTip: 15 % o f ho u s e ho l d s in t h e U S d o n t h a v e en o ug h t o ea t , yet 40 %

He althy ad ul t s sh oul d get at l east 1 50