Designing your diet: Cutting calories without cutting nutrients

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DENVER -- Eating light and cutting the fat can have a dark side.   Medical experts say you could be cutting some important nutrients out of your diet when you cut the calories.

Registered dietician Mary Lee Chin says to get a range of nutrients, eat a palm sized protein serving, (choose fish or lean meat) healthy fats like you find in olive oil and fruits and veggies.

It's all about the portion size.

Chin adds, “one of the easiest things to do is to make your plate half fruits and vegetables.”

If you don't do dairy, you can find calcium in broccoli, kale and salmon.

Potassium is important for blood pressure regulation, so have a baked potato.

A good rule of thumb is to make sure your plate is filled with different colors because each represents a different group of nutrients.   Anyone who’s busy knows it isn’t always possible to have a sit down meal.

Supplement bars can be a good idea from time to time.

Denver entrepreneur Stephanie Baker developed a line of organic gluten free nutrition bars called Credible Cravings.

The convenient bars are designed for women, before, during and after pregnancy.

"We’re always on the go,  especially if you have little ones at home or if you're breast feeding you basically have zero time," Baker said.

She added that her products put the healthy foods you find in the perimeter of the grocery store into a small, convenient package.  The Credible Cravings bars come in several flavor like Lemon Ginger Greens, Oatmeal Cranberry, and Chocolate.

They contain vegetables, seeds, nuts, and probiotics for digestion.   While they are designed for women, anyone can use the bars to supplement their diet.

There are many options these days when it comes to designing a healthy eating plan, it's just a matter of finding the combination that's best for your health.  For more information about how to design a healthy diet visit   For more information about Credible Cravings nutrition products visit