when you're making an old family recipe and need to add it in to your food tracker for the day- input the recipe to the recipe calculator here on SP and it will give you the nutritional value per serving. i discovered this over the weekend and it's awesome!
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I take my favorite ordinary recipes and try to pare them down using healthy alternatives until I come up with a combination that tastes good and is lower in calories using the sparkpeople recipe calculator. For example, I never use white flour anymore, always whole wheat. I use applesauce instead of oil. I always add a tablespoon or two of ground flax seed or bran to my baking to pump up the fibre. Little changes go a LONG way. :)
Each week I make fresh batches of healthy tuna salad and vegetable soup. I also have lots of fresh fruit, cut vegies and healthy crunchy snacks around. I'm more likely to choose healthy lunch f ood if there is a variety of prepared, easy options available for me to "grab and go." (see recipe links)
Tuna salad recipe: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=323203
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