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Articles filed under Smithson, Toby

Eat right, live well: Put protein-rich quinoa on your plate

By Toby Smithson
Dec 2, 2014 6:11 AM - When you think of protein, images of a juicy burger comes to mind. But, there are other protein sources beyond beef, chicken, pork or fish. Today, Toby Smithson focuses on an all-star plant-based protein that is also a grain -- a grain that you'll find at your local grocery store and that doesn't involve fussy preparation. That grain is quinoa.
Eat right, live well: Brussels sprouts deserve a spot on your plate

By Toby Smithson
Nov 5, 2014 4:10 PM - Stop passing by brussels sprouts in the produce aisle and start putting them on your plate. Enjoyed raw or roasted, these little cruciferous veggies add a variety of nutrients to your diet.
Eat right, live well: You can't beat the benefits of beets

By Toby Smithson
Oct 2, 2014 6:14 AM - There are more than 60 types of sugar but I bet you rarely think of beets as a sugar source. Yet beets are higher in natural sugar than carrots and even corn. Beets are a vibrant purple-red root vegetable that add beautiful color to our plates and important nutrients to our diet. A 3-ounce serving of beets contains 8 grams of carbohydrate and about 35 calories.
Eat right, live well: Best oil for baking isn't the best for sauteing

By Toby Smithson
Sep 2, 2014 6:19 AM - You want to eat healthier, but how do you choose an oil to incorporate into your diet? According to the science, there is no one "best" oil. All oils have 9 calories per gram (45 calories per teaspoon), and all contain different ratios of monounsaturated, polyunsaturated and saturated fat. Oils consisting primarily of mono and/or poly unsaturated oils still are favored for heart health.
Eat right, live well: Mustard dazzles at the dinner table

By Toby Smithson
Aug 6, 2014 6:01 AM - There are three main types of mustard seeds, somewhat unique to specific cuisines, and each with its own unique flavor. The familiar yellow prepared mustard found on picnic tables across the country, well that starts with white seeds originally from the Mediterranean. Toby Smithson shares other ways to use this common condiment.
Eat right, live well: Spices, herbs rubs meat the right way

By Toby Smithson
Jul 3, 2014 9:40 AM - Several recent studies have shown that eating food flavored with spices and herbs resulted in a nearly 1,000 milligram sodium reduction, and reduced fat in meals by nearly 70 percent. Summer is a perfect time to put these study findings to the test. Mix together a rub mixture and fire up the grill to perk up the flavor of lean proteins like skinless poultry, lean beef, pork and fish.
Eat right, live well: Milk's nutritional benefits too important to ignore

By Toby Smithson
Jun 3, 2014 5:30 AM - Wondering where you can get high quality protein, potassium, phosphorus, magnesium, zinc, vitamin A, essential vitamin B12 and riboflavin along with calcium and added vitamin D? In a word: Milk. Registered dietician Toby Smithson tells us more about this nutritional powerhouse.
Eat right, live well: Bananas full of a-peeling health benefits

By Toby Smithson
May 5, 2014 12:15 PM - Most likely, you and bananas need no introduction. Mashed banana was probably one of the very first solid foods you ever tried, and bunches of these curved fruits can be found on your counter throughout the year. The average American eats an astounding 25 pounds of bananas every year, but at a cost of only about 3 for $1 bananas are friendly to most food budgets in spite of this high demand.
Eat right, live well: Mushrooms add savory flavor without adding fat

By Toby Smithson
Apr 8, 2014 5:57 AM - One of nutrition secrets of mushrooms is their high vitamin D content. Few foods are considered good sources of vitamin D, which, according to the 2010 Dietary Guidelines is a nutrient lacking in the typical diet. Yet mushrooms, considered a vegetable in nutrition terms, are a good plant-based source of vitamin D. It seems mushrooms can produce vitamin D with chemical reactions energized by sunlight in the same way that people could if we lived near the equator and didn't wear sunscreen.
Boost flavor so you can 'Enjoy the Taste of Eating Right'

By Toby Smithson
Mar 4, 2014 6:10 AM - The theme this year for the Academy of Nutrition and Dietetics' National Nutrition Month information and education campaign -- Enjoy the Taste of Eating Right -- is a perfect fit for Toby Smithson's column. Surveys show time and time again that people choose food based on its taste and flavor. She will prove there are plenty of healthy food choices that allow us to enjoy the taste of eating right.

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