How To Lower Your Sugar Intake

Too much sugar can be harmful to our health.  Sugar has been linked to cancer, diabetes, and heart health and unwanted weight gain.  Here are a few simple ways to reduce your daily sugar intake for your health:

Choose Fruit

When looking for something sweet to satisfy your sweet tooth choose fruit instead of a sugar filled dessert. 

Check Labels

Always check nutrition labels when grocery shopping.  All nutrition labels list how many grams of sugar are in a serving.  Remember that some foods have naturally occurring sugar such as in dairy and fruit products.  The ingredient list will show if there is any added sugar in a product.

Drink Water

Switch out sodas and sweetened beverages such as lemonade and tea for water.   A 12 ounce can of soda has 39 grams of sugar.

Avoid Sauces

Sauces such as teriyaki and ketchup can have lots of added sugar.  You can instead choose to flavor food with herbs and spices without adding any sugar. 

Breakfast Cereal

Breakfast cereals are loaded with added sugar.   Always check the label when shopping for breakfast cereals.  Oatmeal, yogurts, eggs, and avocado are great low sugar options for breakfast.  

Too much sugar intake can greatly impact your disease risk.  With just a few small changes to your daily routine; it can make a world of difference when it comes to your health.

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Controlling your daily caloric intake, reducing your sugar or sodium levels and maintaining a healthy weight are all things that our chef prepared meals can help you with as 2019 begins.

Choose from 7 menus that include Low Carb, Paleo, Keto, Gluten Free and more. If you place your order before our 9am, Friday cutoff time, you’ll get 10% off your first order when you use promo code LOWSUGAR10 at checkout.

Fresh ‘N Fit Cuisine Nutrition Coaches: Healthy Eating Options For A Busy Schedule

By: Julia Lott, MS, RD, LD, Fresh ‘N Fit Cuisine

How do you choose healthy meals when you are out to lunch that won’t break the bank? One way to is to choose a restaurant that has lunch specials. Restaurants know that you are on your lunch break and you need something quickly, healthy and low cost. Also, choose half portions when going out to eat, to keep the calories under control. Lastly, always incorporate a vegetable in your lunch meal.

If going out to lunch is not an option for you, and you bring a lunch to work; is it better to do your own meal prep or someone to do it for you? Meal prepping is a great way to stay healthy and save money. Additionally, it gives you full control of accomplishing your nutrition goals. Planning your meals for the week is a vital part of meeting your health goals.

In order to meal prep, several hours are needed on a weekend day to pre-cook all ingredients, such as chicken, turkey, vegetables, brown rice, and pasta. A great way to store your meals for the week is in plastic compartment bento lunch trays. Then you are good to go, every morning you grab your meal for the day. Planning ahead helps you achieve a healthy balance on your menu choices. This saves you time, money, and stress.

However, the only drawback is that meal prep can be time consuming. Not everyone has that kind of time on the weekend. So instead of spending your precious time on the weekend planning and cooking, you only have to spend a short time online ordering your next week’s meals.

At Fresh n’ Fit Cuisine, we have over 300 healthy meals that are available as Individual Meal Plans, with the option to customize, or as Single Meals. Our meal plan menus include Paleo, Low Carb, Vegetarian, Gluten Free and our traditional Healthy Mix. Our single meals include selections from those same menus as well as Keto and hCG options.

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Use promo code HEALTHYOPTIONS10 at checkout for 10% off your first order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of November 19th

Have you been craving some Thanksgiving dishes but can’t wait until next Thursday? Place your order before our 9am, Friday cutoff time and try our Oven Honey Roasted Turkey Breast + Cranberry Chutney + Pecan Cornbread Stuffing that’s part of our Healthy Mix menu.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code TURKEYNOW20 at checkout and take $20 off your order.

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HEALTHY MIX

Breakfast

• Breakfast Burrito Made with Egg Whites, Cheddar Cheese, Black Beans and Chicken Sausage. Served with Seasoned Red Potatoes and Pico de Gallo.
  kcal: 382 |  P: 23g  | C: 57g  | F: 5g

Lunch

• Philly Cheese Steak Pita Made with Marinated Skirt Steak, Bell Peppers, Onions and Mushrooms Topped with Swiss Cheese. Served with a Red Bean & Feta Salad.
  kcal: 419|  P: 34g  | C: 36g  | F: 16g

Dinner

• Oven Honey Roasted Turkey Breast Topped with Cranberry Chutney Over Pecan Cornbread Stuffing. Served with a Green Bean and Wild Mushroom Bake Topped with Crispy Onions.
  kcal: 412 |  P: 26g  | C: 36g  | F: 20g

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VEGETARIAN
Breakfast

• Pumpkin Cranberry and Walnut Muffin Served with Butter. Veggie Sausage Link and Low Fat Fruit on the Bottom Yogurt on the Side.
  kcal: 386|  P: 12g  | C: 46g  | F: 16g

Lunch

• Roasted Vegetable Mac-n-Cheese with Asparagus, Brussels Sprouts, Mushrooms and Sun Dried Tomatoes. Served with Balsamic Green Beans and Blistered Cherry Tomatoes.
  kcal: 417 |  P: 26g  | C: 49g  | F: 13g

Dinner

• Cajun Corn & Black Bean Cake Made with Veggie Sausage Patties, Egg & Flour Served over Cheddar Cheese Grits and Topped with Country Creole Gravy Made with Cream and Garlic. Vegetable Medley on the Side.
  kcal: 423|  P: 27g  | C: 62g  | F: 8g

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LOW CARB

Breakfast

• Ratatouille Eggs Made with Tomatoes, Zucchini, Yellow Squash, Basil and Bell Peppers. Served with Pork Sausage and Fresh Fruit on the Side.
  kcal: 398 |  P: 37g  | C: 23g  | F: 20g

Lunch

• Mediterranean Chicken Thighs Topped with a Cucumber, Olive and Garlic Relish. Served with Roasted Vegetables and a Creamy Herb Vinaigrette Made with Coconut Milk on the Side.
  kcal: 396 |  P: 31g  | C: 12g  | F: 22g

Dinner

• Blackened Mahi Mahi Topped with a Creole Coconut Sauce Served with Mashed Carrots. Steamed Broccoli and Roasted Parsnips on the Side.
  kcal: 380 |  P: 44g  | C: 24g  | F: 11g

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PALEO

Breakfast

• Tuscan Kale, Mushroom, and Roasted Red Pepper Frittata Served with Niman Ranch Bacon and Fresh Fruit.
  kcal: 450 |  P: 29g  | C: 31g  | F: 25g

Lunch

• Pecan Crusted Pork Medallion with Braised Kale and Diced Onions. Served with Butternut Squash Soup on the Side.
  kcal: 419 |  P: 41g  | C: 34g  | F: 16g

Dinner

• Bison Meat Loaf Made with Peppers and Onions Served with a Sage Infused Butternut Squash Mash. Fresh Herbed Gravy with Roasted Tomato & Green Beans on the Side.
  kcal: 408 |  P: 37g  | C: 28g  | F: 18g

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If this is your first time trying Fresh ‘N Fit Cuisine, use promo code TURKEYNOW20 at checkout and take $20 off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of November 12th

Experience delicious, chef prepared meals delivered to your door or picked up from over 120 locations around metro Atlanta. Whether you’re trying to lose weight, eat healthy or just don’t have time to cook, Fresh ‘N Fit Cuisine makes it easy for you to do it all.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code NOV12BLOG20 at checkout and take $20 off your order.

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HEALTHY MIX

Breakfast

• Home Made Pumpkin Spice Breakfast Bread Made with Brown Sugar, Cinnamon, Nutmeg and Cloves. Served with Turkey Canadian Bacon and a Hard Boiled Egg.
  kcal: 409 |  P: 19g  | C: 40g  | F: 18g

Lunch

• Turkey Salad Made with Shredded Turkey Breast, Low Fat Mayo, Celery, Onions, Raisins and Almonds Served with a Whole Grain Pita Pocket. Roasted Sweet Potato Wedges Lightly Seasoned with Chili & Cilantro on the Side.
  kcal: 411|  P: 29g  | C: 54g  | F: 9g

Dinner

• Shrimp and Grits Served with Sauteed Okra, Tomatoes and Butter Beans on the Side.
  kcal: 379 |  P: 35g  | C: 27g  | F: 14g

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VEGETARIAN
Breakfast

• Mediterranean Egg White Omelet with Spinach, Feta, Red Peppers & Onions and Artichoke Hearts. Seasoned Home Fries and a Veggie Patty on the Side.
  kcal: 422|  P: 15g  | C: 36g  | F: 20g

Lunch

• Fajita Veggie Flatbread Made with Roasted Red Peppers, Mushrooms, Squash, Onions, Cilantro and Mozzarella Cheese. Served with Chili Corn, Black Bean and Garbanzo Bean Salad on the Side.
  kcal: 394 |  P: 20g  | C: 62g  | F: 10g

Dinner

• Cheese, Broccoli, White Bean and Rice Casserole Topped with Almonds. Garlic Biscuit with Butter on the Side.
  kcal: 420|  P: 18g  | C: 38g  | F: 22g

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LOW CARB

Breakfast

• Mushroom, Spinach and Onion Crustless Quiche Served with Turkey Sausage Patty and Fresh Fruit.
  kcal: 417 |  P: 50g  | C: 25g  | F: 14g

Lunch

• Cream of Chicken Soup Made with Bacon, Leeks, White Wine, Garlic, Coconut Milk and Shiitake Mushrooms. Roasted Beet Salad Topped with Pumpkin Seeds, Goat Cheese and a Lemon Vinaigrette.
  kcal: 396 |  P: 31g  | C: 21g  | F: 20g

Dinner

• Salmon Topped with a Thai Green Sauce Made with Lime, Garlic, Crushed Red Pepper, Red Onions and Cilantro. Served with Ginger Mango Butternut Squash Puree. Portabella Mushrooms, Roasted Red Pepper & Asparagus Medley on the Side.
  kcal: 389 |  P: 48g  | C: 23g  | F: 11g

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PALEO

Breakfast

• Sweet Potato Souffle Flavored with Bacon Served with Pork Sausage Patties. Fresh Fruit on the Side.
  kcal: 451 |  P: 36g  | C: 40g  | F: 17g

Lunch

• Blackened Grouper Served with a Creamy Cole Slaw and a House Made Shiitake Mushroom Salsa Made with Red Bell Peppers and Green Onions.
  kcal: 390 |  P: 40g  | C: 28g  | F: 13g

Dinner

• Chicken Thighs Tajine with Lemon Glazed Parsnips and Baby Kale.
  kcal: 419 |  P: 36g  | C: 31g  | F: 17g

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If this is your first time trying Fresh ‘N Fit Cuisine, use promo code NOV12BLOG20 at checkout and take $20 off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of November 5th

Got lots of leftover candy from Halloween? Place your order by our 9am, Friday cutoff and you can start next week off the healthy way.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code STAYHEALTHYBLOG20 at checkout and take $20 off your order.

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HEALTHY MIX

Breakfast

• Whole Wheat Zucchini Bread Made with Cinnamon and Walnuts. Served with a Chicken Sausage Link and Egg Patty. Butter on the Side.
  kcal: 406 |  P: 21g  | C: 37g  | F: 20g

Lunch

• Mediterranean Shrimp with Sun Dried Tomato and Goat Cheese Polenta Made with Red Onions and Garlic. Served with a Roasted Asparagus, Red Pepper and Grape Tomato Medley.
  kcal: 406|  P: 30g  | C: 48g  | F: 9g

Dinner

• Turkey Pot Roast Made with Red Potatoes, Carrots, Celery and Onions. Served with Herbed Lima Beans.
  kcal: 398 |  P: 27g  | C: 42g  | F: 13g

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VEGETARIAN
Breakfast

• Nutella and Low Fat Cream Cheese Filled Crepes. Served with Hard Boiled Egg and Fruit.
  kcal: 422|  P: 15g  | C: 36g  | F: 20g

Lunch

• Vegetable Gumbo Made with Celery, Bell Peppers, Onions, Carrots, Okra, Tomatoes and Veggie Crumbles. Served with Red Beans and Brown Rice.
  kcal: 381 |  P: 21g  | C: 60g  | F: 6g

Dinner

• Veggie Pot Pie Made with Broccoli, Cauliflower, Potatoes, Carrots, Celery, Onions, Parmesan Cheese and Green Peas. Served with a Broccoli Cauliflower Blend Topped With Low Fat Cheese.
  kcal: 380|  P: 18g  | C: 61g  | F: 10g

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LOW CARB

Breakfast

• Arugula, Tomato and Goat Cheese Quiche Served with Pork Sausage Patty and Fresh Fruit.
  kcal: 393 |  P: 30g  | C: 21g  | F: 21g

Lunch

• Ginger Shrimp Stir Fry Made with Sesame Oil, Sesame Seeds, Carrots, Onions, Cabbage, Snow Peas and Red Bell Peppers Served with a Ginger, Scallion and Cilantro Sauce Topped with Peanuts.
  kcal: 415 |  P: 31g  | C: 25g  | F: 22g

Dinner

• Goat Cheese and Spinach Stuffed Bison Meat Loaf Served with a Sun Dried Tomato Pesto. Asparagus on the Side.
  kcal: 420 |  P: 41g  | C: 11g  | F: 25g

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PALEO

Breakfast

• Stewed Spiced Apples Made with Cinnamon Topped with Pecans & Toasted Almonds. Served with Spaghetti Squash & Pork Ham Hash Browns.
  kcal: 407 |  P: 23g  | C: 33g  | F: 22g

Lunch

• Bison Meatballs Served Over a Sweet Potato Mash Topped with a Mushroom Sauce. Braised Greens and Butternut Squash on the Side.
  kcal: 424 |  P: 42g  | C: 22g  | F: 16g

Dinner

• Orange Baked Salmon Served with Roasted Parsnips & Celery. Apple Braised Kale Topped with Red Chili Flakes on the Side.
  kcal: 397 |  P: 43g  | C: 26g  | F: 14g

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If this is your first time trying Fresh ‘N Fit Cuisine, use promo code STAYHEALTHYBLOG20 at checkout and take $20 off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of October 29th

Planning on going to any Halloween parties this weekend? Yeah… so are we. Stay on track with your healthy eating this week and it won’t be as bad if you have an extra caramel apple. Make sure to get your order placed before our Friday, 9am cutoff.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code BLOGWEEK1029 at checkout and take 10% off your order.

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HEALTHY MIX

Breakfast

• Asparagus & Parmesan Frittata Served with Fruit on the Bottom Yogurt and Chicken Sausage Patty on the Side.
  kcal: 378 |  P: 36g  | C: 26g  | F: 14g

Lunch

• Miso & Maple Glazed Salmon Over Orzo Pasta, Mushrooms, Spinach and Red Onions. Served with Sesame Broccoli on the Side.
  kcal: 420|  P: 37g  | C: 31g  | F: 17g

Dinner

• Peppercorn Crusted Beef Tenderloin Atop Potato Gratin Made with Artichokes, Onions, Garlic, Eggs and Thyme. Roasted Roma Tomatoes on the Side.
  kcal: 421 |  P: 47g  | C: 19g  | F: 16g

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VEGETARIAN
Breakfast

• Belgian Waffles Served with a Mixed Berry Sauce and Cinnamon Whipped Topping. Cheese Omelet on the Side.
  kcal: 422 |  P: 14g  | C: 50g  | F: 18g

Lunch

• Spinach & Artichoke Stuffed Baked Potato Made with Culinary Cream, Tofu and Parmesan Cheese. Served with a Mixed Greens Salad Topped with Cherry Tomatoes and Sunflower Seeds. Housemade Ranch Dressing on the Side.
  kcal: 418 |  P: 21g  | C: 46g  | F: 18g

Dinner

• Tortilla Lasagna Made with Onions, Tomatoes, Green Peppers, Mushrooms, Cilantro, Corn and Spinach Topped with a Red Sauce. Served with a Mexican Vegetable Medley.
  kcal: 404|  P: 20g  | C: 35g  | F: 22g

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LOW CARB

Breakfast

• Almond Flour and Flax Muffin Sweetened with Honey and Molasses Served with Butter. Low Fat Cottage Cheese on the Side.
  kcal: 409 |  P: 24g  | C: 20g  | F: 27g

Lunch

• Philly Cheese Steak Bowl Made with Marinated Skirt Steak, Bell Peppers, Onions and Mushrooms Topped with Swiss Cheese Served with a Red Bean & Feta Salad.
  kcal: 415 |  P: 38g  | C: 25g  | F: 19g

Dinner

• Curried Turkey Stew Made with Tomatoes, Chick Peas, Coconut Milk, Almonds and Jalapeno. Served with a Roasted Harissa Butternut Squash.
  kcal: 415 |  P: 35g  | C: 24g  | F: 21g

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PALEO

Breakfast

• House Made Pork Sausage, Acorn Squash, Julienned Red Bell Pepper and Kale Hash Topped with Toasted Almonds. Fresh Fruit on the Side.
  kcal: 414 |  P: 16g  | C: 32g  | F: 27g

Lunch

• Italian Beef Cabbage Wraps Made with Ground Beef, Artichokes, Onions and Fennel Served with Marinara. Broccoli, Carrot and Red Onion Medley on the Side.
  kcal: 358 |  P: 27g  | C: 22g  | F: 19g

Dinner

• Crab Stuffed Salmon Topped with a Lemon Vinaigrette and Served with Baked Acorn Squash. Roasted Red Peppers and Spinach on the Side.
  kcal: 415 |  P: 34g  | C: 32g  | F: 18g

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If this is your first time trying Fresh ‘N Fit Cuisine, use promo code BLOGWEEK1029 at checkout and take 10% off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of October 22nd

Plan your meals the healthy way by checking out what our chefs have lined up for you on next week’s menus. Make sure to get your order placed before our Friday, 9am cutoff.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code BLOGWEEKOF1022 at checkout and take $20 off your order.

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HEALTHY MIX

Breakfast

• Frittata Made with Low Fat Swiss and Cream Cheese, Chicken Sausage and Chives. Cinnamon & Raisin Apple Sauce topped with Pecans on the Side.
  kcal: 380 |  P: 35g  | C: 26g  | F: 14g

Lunch

• Shrimp Po’Boy Served on a Whole Wheat Hoagie Roll with Lettuce, Onion and a House Made Remoulade. Red Beans and Brown Rice on the Side.
  kcal: 382 |  P: 22g  | C: 48g  | F: 11g

Dinner

• Chicken Korma Made with Onions, Garlic, Jalapeno, Milk, Curry and Cilantro. Served Over Ginger Scented Basmati Rice and Topped with Cashews. Grilled Whole Wheat Naan on the Side.
  kcal: 438 |  P: 29g  | C: 60g  | F: 10g

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VEGETARIAN
Breakfast

• Florentine Crepes Stuffed with Spinach, Mushrooms, and Italian Seasoned Roasted Tofu and Provolone with a side of Hollandaise Sauce. Served with Herbed Roasted Yukon Gold Potatoes.
  kcal: 420 |  P: 12g  | C: 36g  | F: 23g

Lunch

• Mediterranean Farfalle Made with Artichokes, Sun Dried Tomatoes and Capers Served with Garlic Cheese Bread.

  kcal: 402 |  P: 18g  | C: 69g  | F: 7g

Dinner

• Cajun Corn & Black Bean Cake Made with Veggie Sausage Patties, Egg & Flour Served over Cheddar Cheese Grits and Topped with Country Creole Gravy Made with Cream and Garlic. Vegetable Medley on the Side.
  kcal: 423|  P: 27g  | C: 62g  | F: 8g

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LOW CARB

Breakfast

• Ratatouille Eggs Made with Tomatoes, Zucchini, Yellow Squash, Basil and Bell Peppers. Served with Pork Sausage and Fresh Fruit on the Side.
  kcal: 398 |  P: 37g  | C: 23g  | F: 20g

Lunch

• Turkey Salad Made with Shredded Turkey Breast, Low Fat Mayo, Celery, Onions, Raisins and Almonds. Fresh Fruit on the Side.
  kcal: 375 |  P: 39g  | C: 26g  | F: 14g

Dinner

• Cajun Mahi Mahi Served with Pineapple Salsa and Roasted Sweet Potatoes. Pico Roasted Cauliflower, Tomatoes and Red Onions on the Side.
  kcal: 388 |  P: 51g  | C: 27g  | F: 8g

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PALEO

Breakfast

• Sweet Potato Souffle Flavored with Bacon Served with Pork Sausage Patties. Fresh Fruit on the Side.
  kcal: 451 |  P: 36g  | C: 40g  | F: 17g

Lunch

• Blackened Grouper Served with a Low Fat Creamy Cole Slaw and a House Made Shiitake Mushroom Salsa Made with Red Bell Peppers and Green Onions.
  kcal: 390 |  P: 40g  | C: 28g  | F: 13g

Dinner

• Black Pepper, Thyme, Parsley & Mustard Crusted Teres Major (Beef) with Horseradish Cauliflower Mash Made with Coconut Milk Topped with a Mushroom Jus. Served with a Mushroom and Vegetable Medley on the Side.
  kcal: 421 |  P: 41g  | C: 11g  | F: 24g

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If this is your first time trying Fresh ‘N Fit Cuisine, use promo code BLOGWEEKOF1022 at checkout and take $20 off your order.