My favorite part of being a retail dietitian is helping people translate the science of nutrition into solutions that fit their lifestyle by navigating through the grocery store. March 13 was Registered Dietitian Nutritionist Day and I’m excited to take my nutrition expertise beyond the aisles and share a few of my favorite tips and tricks.

1. Don’t cut out temptation completely. I don’t know about you, but when I’m told I can’t have something, it makes me want it that much more. So instead of cutting out your favorite temptation foods completely, shoot for once or twice a week.

2. Use healthier dressings and dips.  It’s amazing how fast calories, fat and sodium can stack up when using the wrong dips or dressings. Choose dressings that are oil-based like vinaigrettes or brands that are yogurt-based. Also, utilize healthier dips such as hummus or guacamole in place of mayo and butter.

3. Snack smart. Snacking may help boost energy between meals and, if done right, can be a great way to supply your body with more vitamins and minerals. My favorite snack: Apple slices with 2 tablespoons Justin’s Honey Peanut Butter.

4. Use short cuts. Take advantage of Hy-Vee Short Cuts or pre-cut your own fruits and veggies so they’re readily available for busy work days. Combine with eggs for an omelet, use as a quick snack between meals, add to cooked steak for a fajita, or quesadilla.

5. Use pre-cooked protein. Rotisserie chicken is a quick and simple solution to dinner. It is extremely versatile and can be used as a base for sandwiches, pastas, enchiladas, pizza toppings and more.

6. Utilize herbs and spices to please your palate. Life’s too short to eat bland food and there are so many ways to add flavor to your foods without affecting your fat or sodium intake. Use herbes de Provence and garlic powder to season air popped popcorn.

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Grab-and-Go Egg Bites

• Serves 6

What you need

• 6 Hy-Vee large eggs
• ½ tsp. Hy-Vee salt
• ⅛ tsp. Hy-Vee ground black pepper
• 2 tsp. Gustare Vita olive oil
• 2 tbsp. Hy-Vee Short Cuts chopped white onions
• ¼ c. Hy-Vee Short Cuts chopped red bell peppers
• 1 clove(s) Hy-Vee Short Cuts garlic, minced
• 1 tbsp. fresh oregano, finely chopped
• ¼ c. baby kale leaves, chopped
• ¼ c. crumbled goat cheese

What you do

1. Preheat oven to 350 degrees. Spray 12 (1-3/4-inch) muffin cups with nonstick spray; set aside.
2. Whisk together eggs, salt, and black pepper in a large bowl; set aside.
3. Heat oil in a small skillet over medium heat; add onions and cook for 3 minutes or until softened, stirring occasionally. Add red peppers and garlic; cook for 3 minutes more or until peppers are tender. Remove from heat; stir in oregano. Divide mixture among prepared muffin cups. Top each cup with 1 teaspoon kale and 1 teaspoon goat cheese.
4. Using a ladle, carefully divide egg mixture among partially filled muffin cups. Bake for 10 to 12 minutes or until egg is set. Remove egg bites from muffin cups and serve immediately.

Nutrition Facts per serving (2 bites): 100 calories, 7g fat, 2.5g saturated fat, 290mg sodium, 2g total carbohydrate, 0g fiber, 1g sugar, 7g protein.

Daily Values: 6% vitamin D, 2% potassium, 2% calcium, 6% iron.

Source: Hy-Vee Seasons March 2019

This information is not intended as medical advice. Please consult a medical professional for individual advice.