Good Food Choice Bad Food Choice
Whole, natural foods Processed foods (containing added sugar, trans-fats)
Fiber-rich snacks, such as Processed foods (containing added sugar, trans-fats)
almonds
Nuts/Almonds Chips, cookies, treats, brownies, donuts, pretzels
Fruit Soda, juice, candy
Fruit Soda, juice, candy
Vegetables French fries; Any deep-fried side dish or appetizer
Extra serving of vegetables Extra serving of starchy carbohydrates
Lean protein Fatty cuts of meat; fried meats; high-sodium lunch meats
Low-fat dairy High-fat, high-sugar dairy; milkshakes, ice cream
Green Tea Coffee, soft drinks, sweetened beverages
Water, Sparkling Water Coffee, soft drinks, sweetened beverages
Unsweetened Iced Tea Coffee, soft drinks, sweetened beverages
Raw Vegetables Bread with butter
Lean Stir-fry; Steamed Chinese/Asian food (battered)
vegetables and meat
Grilled; baked; broiled meat Battered; Deep fried meat
Oatmeal Donuts, croissants; pastries; high-sugar cereals
Yogurt (low-sugar) Ice cream; Yogurt with sugar added
Natural, sugar-free products Sweetened products (i.e. sweetened pasta sauce)
(unsweetened pasta sauce)
Stay cool this summer and on track with your fat loss goals with a delicious Salad recipe I truly enjoy – courtesy of my partners at Prograde Nutrition.
Roasted Red Pepper Chicken and Avocado Salad
You will need:
• 1 medium ripe avocado, peeled, pitted and sliced
• 1 tsp. lemon juice
• 1 bag (10 oz.) torn romaine lettuce (about 10 cups)
• 2 cups shredded cooked chicken
• 1 medium tomato, cut into wedges
• 1 small cucumber, sliced
• 1/4 of a medium Vidalia onion, chopped
• ½ cup Roasted Bell Peppers
• 1/2 cup Light Italian Dressing (see my own Italian Dressing Recipe Below!)
• ¼ cup Parmesan Cheese
Directions:
1. Toss avocados with lemon juice in large salad bowl.
2. Add lettuce, chicken, avocado and veggies; mix lightly.
3. Add dressing; toss to coat.
4. Sprinkle with parmesan cheese.
Enjoy!
Makes 4 Servings.
Since I prefer to make my own salad dressings, I would just substitute a store bought Italian Dressing with my own homemade Italian Dressing:
Healthy, Homemade Italian Dressing
1 1/2 tsp garlic powder
1 TBSP onion powder
2 tsp oregano
1 TBP dried parsley
2 tsp sea salt
1 tsp pepper
1/4 tsp thyme
1/2 tsp dried celery flakes
Shake ingredients together. You can choose to make ahead and store in a container until ready to use.
To make the Italian Dressing:
Mix 2 TBSP dry mix with 1/4 cup vinegar, 2 tsp water and 1/2 cup olive oil.
Good Sources of Protein
Chicken (without skin)
Turkey (without skin)
Extra Lean cuts of beef
Extra Lean cuts of pork
Extra Lean cuts of lamb
Extra Lean cuts of veal
Eggs
Egg whites
Tuna fish
Salmon
Shrimp
Lobster
Flounder
Sardines
Snapper
Swordfish
Trout
Crab
Clams
Scallops
Milk (2% or skim)
Cottage cheese (low fat/non fat)
Yogurt (low fat/non fat)
Tofu
Black beans
Garbanzo beans (aka chick peas)
Kidney beans
Lentils
Lima beans
Navy beans
Pinto beans
Miso
Soybeans
Peanuts
Almonds
Cashews
Hazelnuts
Pecans
Pistachio nuts
Natural peanut butter
Pumpkin seeds
Sunflower seeds
Protein powder, protein shakes and protein bars.
Good Sources Of Carbs
Brown Rice
100% whole wheat bread
100% whole wheat bagels
100% whole wheat pita bread
Whole wheat/whole grain pasta
Sweet potatoes
Yams
Oatmeal
Buckwheat
Bulgur
Bran cereals
Garbanzo beans (aka chick peas)
Kidney beans
Black beans
Lentils
Navy beans
Pinto beans
Lima Beans
(Fruits And Vegetables)
Apple
Orange
Plum
Banana
Grapes
Strawberries
Peaches
Pears
Cantaloupe
Pineapple
Broccoli
Brussels sprouts
Cabbage
Asparagus
Spinach
Lettuce
Romaine lettuce
Avocado
Cucumber
Eggplant
Tomato
Cauliflower
Celery
Turnip
Mushrooms
Peppers
Green peas
Good Sources Of Fat
Salmon
Mackerel
Herring
Anchovies
Sardines
Scallops
Halibut
Peanuts
Almonds
Walnuts
Cashews
Natural peanut butter
Olive oil (extra-virgin)
Flax seeds
Flax seed oil
Pumpkin seeds
Sunflower seeds
BAKED CHICKEN FINGERS
Not to be confused with the fast food variety, these baked chicken fingers cut out excess saturated fat and add plenty of fiber thanks to the almond, oatmeal and whole-wheat bread crumbs coating.
Serves 4. Hands-on time: 15 minutes. Total time: 30 minutes
Olive oil cooking spray 2 boneless, skinless chicken
breasts (1 1⁄2 lbs) 1⁄2 cup unsweetened almond milk
(or skim milk) 1 tbsp Dijon mustard
1⁄4 cup almonds, sliced or slivered 1⁄4 cup rolled oats 1⁄2 cup whole-wheat bread crumbs 1 tbsp dried parsley flakes
1⁄2 tsp fresh ground black pepper
Preheat oven to 375 degrees. Lightly coat a large baking sheet with cooking spray. Trim any fat from chicken and cut into strips (about 6 to 8 per breast). Stir milk and mustard together in a bowl. In a separate container, mix together almonds, oats, bread crumbs, parsley and pepper.
One at a time, dip chicken into milk mixture, then dredge them in the oatmeal mixture, making sure each piece is coated evenly.
Arrange on baking sheet and bake for 14 to 16 minutes, turning once, or until chicken is cooked through and coating is golden brown.
Nutritional bonus: Cayenne pepper may help curb hunger. A study in the International Journal of Obesity found that when individuals were given capsaicin (the stuff that gives hot peppers their kick) it increased satiety and reduced their fat intake.
Nutritional breakdown (per 6 oz. serving):
Calories: 250
Fat: 8 g Sat Fat: 1.5 g
Carbohydrates: 7g
Cholesterol: 95 mg
Protein: 37 g
Sodium: 200mg
Fiber: 3 g
Sugars: 1 g
Taken from Clean Eating magazine, Winter 2008, pg. 62
Lighter Beef Tacos
For the best flavor, warm the tortillas briefly in the microwave before serving. Serves 4. Prep time: 20 minutes. Total time: 20 minutes
␣ 1 teaspoon safflower or canola oil
␣ 1 large onion, chopped
␣ 2 red bell peppers (ribs and seeds removed), chopped
␣ 3 garlic cloves, minced
␣ 2 tablespoons tomato paste
␣ 2 teaspoons chili powder
␣ 1 1⁄2 teaspoons ground cumin
␣ course salt and ground pepper
␣ 3⁄4 pound of ground sirloin
␣ 12 soft corn tortillas (6 inch)
␣ store-bought salsa and shredded iceberg lettuce, for serving
1. In a large non-stick skillet, heat oil over medium heat. Add onion and bell peppers; cook until crisp-tender; 3 to 5 minutes. Add 1⁄4 cup water; cook until water has evaporated and vegetables are softened, 3 to 5 minutes.
2. Add garlic, tomato paste, chili powder, and cumin; season with (a pinch of) salt and pepper. Cook, stirring 1 minute. Add beef; cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes. Season taco filling with (a pinch of) salt and pepper. To serve, spoon filling onto tortillas; top with salsa and lettuce and fold to enclose.
* Healthy Habit: These soft tacos use lean ground sirloin and low-fat corn tortillas as sensible substitutions. Skip the sour cream and guacamole – opt for a fiery salsa instead.
Nutritional breakdown (per 3 tacos serving):
Calories: 325
Fat: 7.8 g Sat Fat: 2.1 g
Carbohydrates: 45.2 g
Cholesterol: mg
Protein: 22.8 g
Sodium: mg
Fiber: 7.9 g
Sugars: g
Taken from Everyday FOOD; A Martha Stewart Magazine, “Eat Smart” September 2008, pg. 32
Chicken Brown Rice Muffins
These muffins make a great lunch when you’re trying to cut calories.
2 cups cooked brown rice
1 cup finely chopped cooked chicken
1 tablespoon chopped fresh parsley
1⁄4 cup plus 1 tablespoon chopped celery
1 1⁄2 teaspoons curry powder
8 heaping tablespoons plain, low-fat yogurt
2 teaspoons Tamari soy sauce
1 tablespoon lemon juice
3 egg whites
Preheat oven to 375 degrees. Coat a muffin tin with olive oil cooking spray. Combine all ingredients except egg whites. Beat egg whites until stiff peals form. Fold into batter. Fill muffin tine with mixture. Make mounds with mixture in the shape of a muffin. Bake 35-40 minutes or until golden brown on top. Remove with the edge of a knife, if necessary. Makes six servings.
Nutritional breakdown (per serving):
Calories: 169
Fat: 4.4 g
Carbohydrates: 15.7 g
Cholesterol: 152 mg
Protein: 11.6 g
Sodium: 16 mg
Taken from Fitness Rx magazine, February 2009, pg. 112
Green Beans Tossed with Portobello Mushrooms, Shallots & Feta
Forget using processed soup and fried onions to flavor your green beans. In fact, one taste of this Portobello mushroom and feta-laced side, and your guests will never want to return to that 1970’s holiday standard.
Serves 12. Hands-on time: 30 minutes. Total time: 30 minutes
␣ 2 lbs. fresh green beans, ends removed
␣ 4 tsp extra virgin olive oil
␣ 6 oz portobello mushrooms, cleaned and chopped
␣ 2 shallots, finely diced (about 1⁄2 cup)
␣ Sea salt, to taste (optional)
␣ Ground black pepper, to taste (optional)
␣ 1 oz. low-fat feta cheese, crumbled
Bring 2 quarts water to boil over medium-high heat. Meanwhile, fill 1 large bowl with cold water and ice.
Drop green beans in boiling water and blanche for 1 minute.
Remove green beans from boiling water and plunge into ice bath to stop the cooking process.
In another large saucepan, heat oil over medium-high heat for 1 minute. Add mushrooms and sauté for 5 minutes, followed by shallots and sauté for an additional 2 minutes or until mushrooms are cooked and shallots are translucent. Toss in green beans and cook for 5 minutes, stirring until green beans are warm.
Remove from heat, then season with salt and pepper, to taste, if desired. Just before serving, add feta and toss.
Nutritional bonus: Low in calories, but high in nutrients, green beans pack a healthful wallop of vitamin K. In fact, just 1 cup of green beans supplies more than 20% of your daily allowance of vitamin K, which maintains bone mineralization, allowing your substructure to remain strong and healthy.
Nutritional breakdown (per 6 oz. serving):
Calories: 120
Fat: 2 g Sat Fat: 0.5 g
Carbohydrates: 19 g
Cholesterol: 0 mg
Protein: 7 g
Sodium: 75mg
Fiber: 6 g
Sugars: 2 g
Taken from Clean Eating magazine, Jan/Feb 2009, pg. 44
Roasted Salmon with White-Wine Sauce
Serves 4. Prep time: 5 minutes. Total time: 20 minutes
␣ 1 large skinless salmon fillet (1 1⁄2 pounds)
␣ coarse salt and ground pepper
␣ 1 tablespoon unsalted butter
␣ 2 teaspoons all-purpose flour
␣ 1 cup dry white wine
␣ 1 tablespoon chopped fresh chives
1. Preheat oven to 450 degrees. Place salmon on a rimmed baking sheet; season with salt. Roast until opaque throughout, about 15 minutes.
2. Meanwhile, in a small saucepan, melt butter over medium heat. Add flour, and cook, whisking, 1 minute. Add wine, and bring to a boil; reduce to a simmer, and cook until liquid is reduced by half, 8 to 10 minutes. Stir in chives; season with salt and pepper. With a fort, gently break salmon into large chunks, and serve topped with white-wine sauce.
Nutritional breakdown (per serving):
Calories: 321
Fat: 13.6 g Sat Fat: 3.5 g
Carbohydrates: 2.6 g
Cholesterol: mg
Protein: 34 g
Sodium: mg
Fiber: 0.1 g
Sugars: g
Taken from Everyday FOOD; A Martha Stewart Magazine, January/February 2008, pg. 109.
Egg-White Omelet with Spinach and Cottage Cheese
Serves 1
␣ 3 large egg whites
␣ coarse salt and ground pepper
␣ 1 teaspoon olive oil
␣ 1 cup packed baby spinach
␣ 1⁄4 cup low-fat (1%) cottage cheese
␣ 2 tablespoons grated Parmesan
1. In a medium bowl, whisk together egg whites and 1 tablespoon water; season with salt and pepper, and set aside.
2. In a medium non-stick skillet, heat oil over medium-high heat. Add spinach, and season with salt and pepper; cook until wilted and tender, 1 minute. Add egg whites; cook until nearly set, using a flexible heat-proof spatula to pull sides of omelet toward center as uncooked egg whites run underneath, 1 to 2 minutes.
3. Dollop cottage cheese on top of omelet, sprinkle with Parmesan, and season with salt and pepper. Gently slide omelet onto a serving plate, folding it over on itself by flipping skillet slightly.
Nutritional breakdown (per serving):
Calories: 199
Fat: 8.1 g Sat Fat: 2.7 g
Carbohydrates: 8.7 g
Cholesterol: mg
Protein: 4.9 g
Sodium: mg
Fiber: 2.7 g
Sugars: g
Taken from Everyday FOOD; A Martha Stewart Magazine, “Healthy Start”, January/February 2008, pg. 54.
Roasted Red Pepper Chicken and Avocado Salad Recipe
Stay cool this summer and on track with your fat loss goals with a delicious Salad recipe I truly enjoy – courtesy of my partners at Prograde Nutrition.
Roasted Red Pepper Chicken and Avocado Salad
You will need:
• 1 medium ripe avocado, peeled, pitted and sliced
• 1 tsp. lemon juice
• 1 bag (10 oz.) torn romaine lettuce (about 10 cups)
• 2 cups shredded cooked chicken
• 1 medium tomato, cut into wedges
• 1 small cucumber, sliced
• 1/4 of a medium Vidalia onion, chopped
• ½ cup Roasted Bell Peppers
• 1/2 cup Light Italian Dressing (see my own Italian Dressing Recipe Below!)
• ¼ cup Parmesan Cheese
Directions:
1. Toss avocados with lemon juice in large salad bowl.
2. Add lettuce, chicken, avocado and veggies; mix lightly.
3. Add dressing; toss to coat.
4. Sprinkle with parmesan cheese.
Enjoy!
Makes 4 Servings.
Since I prefer to make my own salad dressings, I would just substitute a store bought Italian Dressing with my own homemade Italian Dressing:
Healthy, Homemade Italian Dressing
1 1/2 tsp garlic powder
1 TBSP onion powder
2 tsp oregano
1 TBP dried parsley
2 tsp sea salt
1 tsp pepper
1/4 tsp thyme
1/2 tsp dried celery flakes
Shake ingredients together. You can choose to make ahead and store in a container until ready to use.
To make the Italian Dressing:
Mix 2 TBSP dry mix with 1/4 cup vinegar, 2 tsp water and 1/2 cup olive oil.
Courtesy of Holly Rigsby, Fit Yummy Mummy.
