Healthier choices in our diet
tricoachart
Posts: 32 Member
I've received some great ideas, tips and recipes from several of you related to diet and nutrition. Time to share! And so should you! Any recipes or tips on eating healthier that you would like to share with the team? Here's the place to do it! Thanks to everyone of you! So to begin - here's a link to a snack recipe that I found on the website sparksrecipes.com - a health and nutrition website.
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2718
This is one of many. They all provide nutrition info so you can see exactly what you're eating. Check out the Wellness and Safety page of SharePoint for more!
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2718
This is one of many. They all provide nutrition info so you can see exactly what you're eating. Check out the Wellness and Safety page of SharePoint for more!
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Replies
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From the article on LiveStrong - Healthy Stronger Snacks under 200 calories. I've had 'em. They're good! How's that for a recommendation?
Simply Sweet Potato Fries | Try this great alternative to french fries. Pre-heat your oven to 350. Slice one sweet potato into thin strips and toss with 2 teaspoons of olive oil, salt and pepper. Place them on a parchment paper-lined pan or cookie sheet and bake for 10 to 12 minutes. If you like your fries extra crunchy, leave them in for one additional minute. CALORIES: 191.0 -
No waiting in a drive-through line for these portable pitas! The protein and whole wheat will keep you going through the morning—without the saturated fat, cholesterol, and sodium of fast food.
Ingredients
2 6-inch whole-wheat pita pockets
1 teaspoon canola or corn oil
1/4 cup chopped green onions (about 2 medium)
2/3 cup soy-based sausage crumbles
1 cup egg substitute
2 tablespoons salsa (lowest sodium available)
Cooking Instructions
In a medium skillet on medium-high heat, warm the pitas slightly, about 30 seconds on each side. Transfer to a plate and cover with another plate to keep warm.
Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften.
Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through.
Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often.
Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa.
Nutrition Tip: Soybeans provide easily digested
high-quality protein and essential amino acids.
Meat-free soy-based products that replace sausage,
bacon, and burgers offer all the taste without the fat.
Nutritional AnalysisPer serving Calories Per Serving148Total Fat2.5 gSaturated Fat0.5 gTrans Fat0.0 gPolyunsaturated Fat1.0 gMonounsaturated Fat1.0 gCholesterol0 mgSodium425 mgCarbohydrates20 gFiber3 gSugar2 gProtein12 g0 -
The surprising truth about fats. There are some major myths about fats. Let’s start with the 2 most common.
1. True or false?
All fats are bad for you — FALSE. Some fats are actually healthy.
Monounsaturated and polyunsaturated fats can be good for you, because they help lower cholesterol and reduce the risk of heart disease. On the other hand, saturated and trans fats increase cholesterol and the risk of heart disease. Trans fats — which are artificially manufactured — are especially important to avoid.
There’s room in every diet for some healthy fats, so enjoy them in moderation. Ideally, 25 to 35% of your calories should come from fat.
You can help improve your diet today by replacing bad fats with better alternatives:
• Instead of coconut and palm oil, try macadamia oil.
• Instead of beef and lamb, try salmon, mackerel, and trout.
• Instead of butter and vegetable shortening, try olive oil and canola oil.
• Instead of fried or packaged snacks, try walnuts, avocados, and sunflower seeds.
2. True or false?
Cutting fat means cutting flavor — FALSE. Boost flavor in your meals using healthy oils, herbs, and citrus fruits. With the right ingredients, it’s easy to increase taste without adding pounds.
Need proof? Try this recipe for chicken braised with lemon and fennel, which combines fragrant lemons and spices plus olive oil for a flavorful recipe that’s low on fat.
1 large fennel bulb
3 large Meyer lemons
1 teaspoon coarse salt
6 chicken thighs, boned and skinned
1/2 teaspoon freshly ground pepper
1 teaspoon dried oregano
2 garlic cloves, minced
2 tablespoon olive oil
1/4 cup green olives (optional)
1/2 cup dry white wine
1/2 cup water
2 tablespoon grated Meyer lemon zest
• Trim the stalks from the fennel, saving the lacy greens. Slice the fennel lengthwise in 1/4-inch-thick slices, then slice these lengthwise into 1/2-inch pieces.
• Cut the lemons in half, then cut each half into 3 to 4 pieces. Discard the seeds. Put the lemons in a bowl and sprinkle with salt.
• Add the chicken, pepper, garlic, and oregano, then turn to coat. Set aside for about 30 minutes.
• Heat 1 tablespoon olive oil in a deep sauté pan over medium heat.
• Lightly brown the chicken, turning several times. Remove the chicken and set aside.
• Add the remaining olive oil and the fennel. Cook for 6 to 8 minutes.
• Stir in the lemons, olives, wine, and water, scraping up the brown bits.
• Return the chicken to the pan. Cover and simmer for about 45 minutes, exactly the time needed to roast the potatoes.
• Mince the fennel fronds, mix with the lemon zest, and sprinkle over your dinner in a serving bowl.0