Make the right choices!
Good fats can be incorporated into a healthy diet, but it's important to know where to get them (and how to avoid the bad fats). This month (and from now on), use this guide to decide which types of foods you should eat and what to look for in the store. Choose more foods from the "Good Fats" categories and minimize choices from the "Bad Fats" category:
GOOD FATS
Monounsaturated and polyunsaturated fat:
Peanuts
Almonds
Cashews and most other nuts and seeds
Avocados
Corn
Soybean
Sunflower oils
Fish and seafood
Mayonnaise
BAD FATS
Saturated fats:
Red meat
Whole milk
Cheese
Butter
Ice cream
Coconut milk and oil
Chocolate and cocoa butter
Palm oil
Trans fats:
Partially hydrogenated vegetable oils
Many margarines and shortenings (always read the label to find out)
Many deep-fried and fast foods
Many store-bought baked goods
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
Saturday, August 28, 2010
So Long, Sodium
All foods can be incorporated into a healthy diet, but it's important to know what the best options are. This month (and from now on), use this list of foods to help you lower your salt intake.
High-in-salt foods (cut back on these!)
Cheese
Pretzels
Potato chips
Tortilla chips
French fries
Frozen dinners
Pizzas
Low-in-salt foods (eat more of these!)
Fruits (apples, bananas, peaches, pears, berries, kiwis, bananas, pineapples, mangoes, strawberries, blueberries, raspberries)
Vegetables (carrots, broccoli, cauliflower, celery, tomatoes, or sliced peppers — and if you like to have them with dip, use a small amount of salad dressing, hummus, or a little melted cheese)
Fruit smoothies
Salad-in-a-bag
Dried fruits (raisins, cranberries, apricots, bananas, apple chips, etc.)
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
All foods can be incorporated into a healthy diet, but it's important to know what the best options are. This month (and from now on), use this list of foods to help you lower your salt intake.
High-in-salt foods (cut back on these!)
Cheese
Pretzels
Potato chips
Tortilla chips
French fries
Frozen dinners
Pizzas
Low-in-salt foods (eat more of these!)
Fruits (apples, bananas, peaches, pears, berries, kiwis, bananas, pineapples, mangoes, strawberries, blueberries, raspberries)
Vegetables (carrots, broccoli, cauliflower, celery, tomatoes, or sliced peppers — and if you like to have them with dip, use a small amount of salad dressing, hummus, or a little melted cheese)
Fruit smoothies
Salad-in-a-bag
Dried fruits (raisins, cranberries, apricots, bananas, apple chips, etc.)
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
A Week of Healthy Meals
We've made eating well this month easy for you. Below are our favorite recipes from throughout the year so far, plus some great new ones — all you have to do is choose!
Breakfast
Pineapple-Banana Smoothie Combine 1 medium banana, 1/2 cup pineapple tidbits (drained), and 1 cup nonfat, low-fat, or soy milk in a blender. Drop in 5 ice cubes, pulverize, pour, and run!
The Southwestern Scramble 1 egg and 1 egg white with 1/2 cup chopped green and/or red bell peppers. Layer scrambled eggs on top of 1 slice whole-grain toast, 1 slice pepper Jack cheese (or soy cheese substitute), and top with 2 tablespoons salsa. Add pepper to taste.
The Morning Mix Combine 1 cup low-fat vanilla yogurt with 1 cup fresh blueberries in a bowl. Top with 3 tablespoons granola and you're good to go.
The Basic If you're looking for a simple bowl of cereal, choose any iron-fortified, whole-grain cereal with at least 4 grams of fiber per serving. Pour 3/4 to 1 cup cereal with 3/4 cup nonfat, low-fat, or soy milk. Top with 3 sliced strawberries.
Omelet Wrap Mix 1 egg and 1 egg white with 1/2 teaspoon hot sauce and 2 tablespoons chopped white onion. Cook egg mixture over medium heat until edges are golden brown. Sprinkle 2 tablespoons grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Slide the omelet onto a whole-wheat tortilla, add 2 tablespoons low-fat bean dip, and wrap it up for a meal on the run.
Healthy PB and Banana Sandwich Spread 2 tablespoons natural peanut butter onto a slice of whole-grain bread. Slice 1/2 banana lengthwise and place on peanut butter. Top with a second slice of bread for a quick and portable sandwich. Have a small glass of OJ to wash it down.
Fresh Oranges and Granola Peel 1 fresh orange, and segment. Add 1/2 cup diced apples and 1/2 banana, sliced. Toss with 1 tablespoon orange juice. Top with a large dollop of low-fat yogurt and 2 tablespoons low-fat granola.
Lunch
Chicken Burrito On a whole-wheat tortilla, spread 2 tablespoons low-fat bean dip. Add 1 cup roasted chopped chicken breast, 1 tablespoon barbecue sauce, and 1 tablespoon reduced-fat sour cream. Eat with a side of corn and 1 cup milk.
Strawberry and Feta Salad Combine 2 cups spinach with 3 sliced strawberries, 1/4 cup slivered almonds, and 1 ounce feta cheese. Top with 1 sliced, grilled chicken breast and 1 1/2 tablespoons poppy seed dressing.
Hummus Sandwich On two pieces of whole-grain bread, combine 2 tablespoons hummus with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots, topped with 1 tablespoon balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Standard PB & J Assemble 2 whole-grain slices of bread, 2 tablespoons natural peanut butter, and 1 tablespoon low-sugar jelly — simple, classic, and tasty. Eat with sliced apples and a glass of nonfat, low-fat, or soy milk.
Tuna Sandwich Combine 2 to 3 ounces chunk light tuna with 1 tablespoon reduced-fat mayonnaise or Miracle Whip and 1 teaspoon deli mustard. Spread on 2 slices of whole-grain bread, and top with 1 slice cheddar cheese and 2 slices of tomato. Eat with a small spinach salad with 1 tablespoon Italian dressing. Have a glass of milk or water with the meal.
Roast Beef Wrap On a whole-wheat tortilla, combine 3 ounces lean deli roast beef, 2 slices each red onion and tomato, and 1 slice of cheddar cheese. Eat with 1/2 to 1 cup corn and a glass of 100 percent fruit juice.
Turkey and Pear Sandwich Arrange Bosc pear slices on 2 pieces of whole-grain bread. Add 3 ounces smoked deli turkey breast, 1 slice mozzarella cheese, and 1 tablespoon Dijon mustard. Eat with 1 cup grapes or baby carrots.
Dinner
Spaghetti with Lean Meat Boil 2 ounces whole-grain noodles for about 10 minutes. In the meantime, cook lean ground beef (or vegetarian soy "ground burger") in a pan until browned. Add spaghetti sauce of your choice, and bring to a simmer. Combine noodles with sauce and meat. Eat with a whole-grain roll and a side of romaine lettuce salad.
Veggie Burger Dress up your favorite brand of veggie burger with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, peppered broccoli and 1 cup cooked whole-grain rice.
Spinach Salad with Salmon On medium-high heat, grill a 3-ounce salmon fillet in a pan with 1 tablespoon canola oil. Cook for about 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with whole-grain roll and glass of nonfat or low-fat milk.
Beef Fajita In a saucepan, sauté 3 ounces of beef strips and sliced green bell pepper in 1 tablespoon canola oil for 8 to 10 minutes (or until brown throughout). Place the peppers and beef on a whole-wheat tortilla, top with 1 tablespoon shredded cheddar cheese, 1/2 cup shredded lettuce, and 1 tablespoon reduced-fat sour cream.
Chicken and Feta Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Place on plate and brush with 2 tablespoons balsamic vinaigrette dressing. Add 2 slices of tomato and 1 ounce feta cheese. Eat with a side of spinach and a whole-wheat roll.
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (about 3 to 4 minutes each side, or until browned entirely through). While cooking the hamburger, sauté 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burgers on whole-wheat buns (with ketchup and mustard, if you want), with a side of 1/2 to 1 cup corn or green beans.
Honey Mustard Chicken Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Cut into cubes and toss with 2 cups mixed greens, 1 tablespoon slivered almonds, and 2 tablespoons honey mustard dressing. Eat with 1 cup steamed mixed vegetables.
Snacks
Salad in a Bag In a resealable sandwich bag, combine 1 cup baby spinach, 1/4 cup dried cranberries, 2 tablespoons sunflower seeds, and 1/2 cup cherry tomatoes. A perfect healthy snack that gives you 3 servings of fruits and vegetables in one bag!
Fruit, Turkey, and Cheese Kebabs On short wooden skewers, combine 2 dried apricots, 4 1/2 ounces white cheddar cheese cubes, and 4 1/2 ounces roasted turkey cubes.
Trail Mix Combine 1 cup low-fat granola mix, 1/4 cup dried cranberries, 2 tablespoons chocolate chips, and 1/4 cup slivered almonds. Perfect for munching on all day long.
Bell Pepper Mix Slice 1/4 green bell pepper, 1/4 red bell pepper, and 1/4 orange bell pepper thinly. Combine slices in a resealable sandwich bag for a fresh, slightly sweet snack anytime.
Pita Chips and Hummus Fill a small resealable snack bag with pita chips, and a small plastic container with 2 to 3 tablespoons hummus.
Desserts
Yogurt Parfait Layer 1/2 cup raspberries and 1/2 cup pineapple tidbits (drained) with 1 cup low-fat yogurt.
Strawberries and Chocolate In a microwave, heat squares of dark chocolate in a small glass container. Once melted, remove and drizzle over 5 to 10 strawberries.
--By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
We've made eating well this month easy for you. Below are our favorite recipes from throughout the year so far, plus some great new ones — all you have to do is choose!
Breakfast
Pineapple-Banana Smoothie Combine 1 medium banana, 1/2 cup pineapple tidbits (drained), and 1 cup nonfat, low-fat, or soy milk in a blender. Drop in 5 ice cubes, pulverize, pour, and run!
The Southwestern Scramble 1 egg and 1 egg white with 1/2 cup chopped green and/or red bell peppers. Layer scrambled eggs on top of 1 slice whole-grain toast, 1 slice pepper Jack cheese (or soy cheese substitute), and top with 2 tablespoons salsa. Add pepper to taste.
The Morning Mix Combine 1 cup low-fat vanilla yogurt with 1 cup fresh blueberries in a bowl. Top with 3 tablespoons granola and you're good to go.
The Basic If you're looking for a simple bowl of cereal, choose any iron-fortified, whole-grain cereal with at least 4 grams of fiber per serving. Pour 3/4 to 1 cup cereal with 3/4 cup nonfat, low-fat, or soy milk. Top with 3 sliced strawberries.
Omelet Wrap Mix 1 egg and 1 egg white with 1/2 teaspoon hot sauce and 2 tablespoons chopped white onion. Cook egg mixture over medium heat until edges are golden brown. Sprinkle 2 tablespoons grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Slide the omelet onto a whole-wheat tortilla, add 2 tablespoons low-fat bean dip, and wrap it up for a meal on the run.
Healthy PB and Banana Sandwich Spread 2 tablespoons natural peanut butter onto a slice of whole-grain bread. Slice 1/2 banana lengthwise and place on peanut butter. Top with a second slice of bread for a quick and portable sandwich. Have a small glass of OJ to wash it down.
Fresh Oranges and Granola Peel 1 fresh orange, and segment. Add 1/2 cup diced apples and 1/2 banana, sliced. Toss with 1 tablespoon orange juice. Top with a large dollop of low-fat yogurt and 2 tablespoons low-fat granola.
Lunch
Chicken Burrito On a whole-wheat tortilla, spread 2 tablespoons low-fat bean dip. Add 1 cup roasted chopped chicken breast, 1 tablespoon barbecue sauce, and 1 tablespoon reduced-fat sour cream. Eat with a side of corn and 1 cup milk.
Strawberry and Feta Salad Combine 2 cups spinach with 3 sliced strawberries, 1/4 cup slivered almonds, and 1 ounce feta cheese. Top with 1 sliced, grilled chicken breast and 1 1/2 tablespoons poppy seed dressing.
Hummus Sandwich On two pieces of whole-grain bread, combine 2 tablespoons hummus with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots, topped with 1 tablespoon balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Standard PB & J Assemble 2 whole-grain slices of bread, 2 tablespoons natural peanut butter, and 1 tablespoon low-sugar jelly — simple, classic, and tasty. Eat with sliced apples and a glass of nonfat, low-fat, or soy milk.
Tuna Sandwich Combine 2 to 3 ounces chunk light tuna with 1 tablespoon reduced-fat mayonnaise or Miracle Whip and 1 teaspoon deli mustard. Spread on 2 slices of whole-grain bread, and top with 1 slice cheddar cheese and 2 slices of tomato. Eat with a small spinach salad with 1 tablespoon Italian dressing. Have a glass of milk or water with the meal.
Roast Beef Wrap On a whole-wheat tortilla, combine 3 ounces lean deli roast beef, 2 slices each red onion and tomato, and 1 slice of cheddar cheese. Eat with 1/2 to 1 cup corn and a glass of 100 percent fruit juice.
Turkey and Pear Sandwich Arrange Bosc pear slices on 2 pieces of whole-grain bread. Add 3 ounces smoked deli turkey breast, 1 slice mozzarella cheese, and 1 tablespoon Dijon mustard. Eat with 1 cup grapes or baby carrots.
Dinner
Spaghetti with Lean Meat Boil 2 ounces whole-grain noodles for about 10 minutes. In the meantime, cook lean ground beef (or vegetarian soy "ground burger") in a pan until browned. Add spaghetti sauce of your choice, and bring to a simmer. Combine noodles with sauce and meat. Eat with a whole-grain roll and a side of romaine lettuce salad.
Veggie Burger Dress up your favorite brand of veggie burger with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, peppered broccoli and 1 cup cooked whole-grain rice.
Spinach Salad with Salmon On medium-high heat, grill a 3-ounce salmon fillet in a pan with 1 tablespoon canola oil. Cook for about 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with whole-grain roll and glass of nonfat or low-fat milk.
Beef Fajita In a saucepan, sauté 3 ounces of beef strips and sliced green bell pepper in 1 tablespoon canola oil for 8 to 10 minutes (or until brown throughout). Place the peppers and beef on a whole-wheat tortilla, top with 1 tablespoon shredded cheddar cheese, 1/2 cup shredded lettuce, and 1 tablespoon reduced-fat sour cream.
Chicken and Feta Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Place on plate and brush with 2 tablespoons balsamic vinaigrette dressing. Add 2 slices of tomato and 1 ounce feta cheese. Eat with a side of spinach and a whole-wheat roll.
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (about 3 to 4 minutes each side, or until browned entirely through). While cooking the hamburger, sauté 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burgers on whole-wheat buns (with ketchup and mustard, if you want), with a side of 1/2 to 1 cup corn or green beans.
Honey Mustard Chicken Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Cut into cubes and toss with 2 cups mixed greens, 1 tablespoon slivered almonds, and 2 tablespoons honey mustard dressing. Eat with 1 cup steamed mixed vegetables.
Snacks
Salad in a Bag In a resealable sandwich bag, combine 1 cup baby spinach, 1/4 cup dried cranberries, 2 tablespoons sunflower seeds, and 1/2 cup cherry tomatoes. A perfect healthy snack that gives you 3 servings of fruits and vegetables in one bag!
Fruit, Turkey, and Cheese Kebabs On short wooden skewers, combine 2 dried apricots, 4 1/2 ounces white cheddar cheese cubes, and 4 1/2 ounces roasted turkey cubes.
Trail Mix Combine 1 cup low-fat granola mix, 1/4 cup dried cranberries, 2 tablespoons chocolate chips, and 1/4 cup slivered almonds. Perfect for munching on all day long.
Bell Pepper Mix Slice 1/4 green bell pepper, 1/4 red bell pepper, and 1/4 orange bell pepper thinly. Combine slices in a resealable sandwich bag for a fresh, slightly sweet snack anytime.
Pita Chips and Hummus Fill a small resealable snack bag with pita chips, and a small plastic container with 2 to 3 tablespoons hummus.
Desserts
Yogurt Parfait Layer 1/2 cup raspberries and 1/2 cup pineapple tidbits (drained) with 1 cup low-fat yogurt.
Strawberries and Chocolate In a microwave, heat squares of dark chocolate in a small glass container. Once melted, remove and drizzle over 5 to 10 strawberries.
--By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
Easy Ways to Eat More Veggies
This month (and from now on), try to eat 2 1/2 cups of vegetables each day. A one-cup measure of most veggies or vegetable juices counts. The exception: Two cups of leafy greens (like lettuce) count as just one official "cup."
Breakfast
Veggie Omelet Whisk together 1 egg and 2 egg whites in a bowl. Cook over low heat until eggs are set. Add 1 cup diced mushrooms, bell peppers, and onions, and 1 ounce shredded cheddar cheese. Fold half of the omelet over onto the other half and cook until eggs are cooked through and cheese is melted. Serve with 1 cup OJ or milk.
Vegetable Sausage and Eggs Scramble 1 egg and 1 egg white with 1/2 cup chopped green pepper and onion. Heat up 2 veggie sausage links and top entire dish with salsa. Serve with buttered toast and a glass of low-fat, nonfat, or soy milk.
Fresh Veggies Morning Mix Saute 1 1/2 cups chopped onions, mushrooms, and tomatoes in a frying pan with 1 tablespoon canola oil for about 5 minutes. Once onions are soft, pour vegetable mix over 2 slices toasted whole-grain bread. Melt 2 slices of your choice of cheese over vegetables. Serve with a glass of low-fat, nonfat, or soy milk.
Lunch
Hummus Sandwich On 2 pieces of whole-grain bread, spread 3 to 4 tablespoons hummus and top with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots and topped with 2 tablespoons balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Veggie Sloppy Joe
Heat 12 ounces veggie ground-beef-replacement product (like Boca Ground Burger) in a skillet. Add 1/2 cup diced green bell pepper and onion, 1 can tomato soup, 2 tablespoons ketchup, and 1 teaspoon mustard. Stir until heated through. Split into 3 servings (share the extra 2 with your family or refrigerate for later). Serve on a whole-grain roll. Add a side of spinach salad with 1 tablespoon dressing of your choice, and a glass of nonfat, low-fat, or soy milk.
Portobello Pita Sandwich In a skillet, sauté 1 sliced portobello mushroom cap, 1 slice red onion, and 1/4 cup sliced red bell pepper. Once onion is soft, bring mushroom slices together in pan and place 1 slice of provolone cheese on top to melt. Once melted, remove cheese and veggies from pan and stuff in a whole-grain pita. Serve with a side salad and a glass of nonfat, low-fat, or soy milk.
Dinner
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (3 to 4 minutes each side, or until browned entirely through). While cooking hamburger, in another pan, saute 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burger on whole-wheat bun (with ketchup and mustard, if preferred) and with a side of 1/2 to 1 cup corn or green beans.
Spinach Salad with Salmon On medium-high heat, grill a salmon fillet in a pan with 1 tablespoon canola oil. Grill for 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with a whole-grain roll and a glass of nonfat or low-fat milk.
Veggie Burger Cook veggie burger according to package directions, then top with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, buttered, peppered broccoli and 1 cup cooked whole-grain rice.
Snacks/Desserts
Cucumbers, Bell Peppers, and Hummus Chop 1 red and 1 green bell pepper into long slices. Chop one cucumber into 1/4-inch-thick slices. Serve on a plate with 1/2 cup hummus for a tasty, healthy snack.
Salad in a Bag Stuff a zipper-seal sandwich bag with 1 cup spinach, 1/2 cup cherry tomatoes, 1/4 cup dried cranberries, and 3 tablespoons sunflower seeds, peanuts, or almonds, and throw in a plastic fork. Eat on the go, or unload on a plate as part of a sit-down meal.
Fresh Veggie Mix In a zipper-seal sandwich bag, combine 1/2 cup broccoli florets, 1/2 cup cherry tomatoes, and 1/2 cup baby carrots. Pour 2 to 3 tablespoons low-fat dressing of your choice in a small plastic container or snack-size zipper-seal bag, and you have the quick and portable version of a veggie platter!
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
This month (and from now on), try to eat 2 1/2 cups of vegetables each day. A one-cup measure of most veggies or vegetable juices counts. The exception: Two cups of leafy greens (like lettuce) count as just one official "cup."
Breakfast
Veggie Omelet Whisk together 1 egg and 2 egg whites in a bowl. Cook over low heat until eggs are set. Add 1 cup diced mushrooms, bell peppers, and onions, and 1 ounce shredded cheddar cheese. Fold half of the omelet over onto the other half and cook until eggs are cooked through and cheese is melted. Serve with 1 cup OJ or milk.
Vegetable Sausage and Eggs Scramble 1 egg and 1 egg white with 1/2 cup chopped green pepper and onion. Heat up 2 veggie sausage links and top entire dish with salsa. Serve with buttered toast and a glass of low-fat, nonfat, or soy milk.
Fresh Veggies Morning Mix Saute 1 1/2 cups chopped onions, mushrooms, and tomatoes in a frying pan with 1 tablespoon canola oil for about 5 minutes. Once onions are soft, pour vegetable mix over 2 slices toasted whole-grain bread. Melt 2 slices of your choice of cheese over vegetables. Serve with a glass of low-fat, nonfat, or soy milk.
Lunch
Hummus Sandwich On 2 pieces of whole-grain bread, spread 3 to 4 tablespoons hummus and top with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots and topped with 2 tablespoons balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Veggie Sloppy Joe
Heat 12 ounces veggie ground-beef-replacement product (like Boca Ground Burger) in a skillet. Add 1/2 cup diced green bell pepper and onion, 1 can tomato soup, 2 tablespoons ketchup, and 1 teaspoon mustard. Stir until heated through. Split into 3 servings (share the extra 2 with your family or refrigerate for later). Serve on a whole-grain roll. Add a side of spinach salad with 1 tablespoon dressing of your choice, and a glass of nonfat, low-fat, or soy milk.
Portobello Pita Sandwich In a skillet, sauté 1 sliced portobello mushroom cap, 1 slice red onion, and 1/4 cup sliced red bell pepper. Once onion is soft, bring mushroom slices together in pan and place 1 slice of provolone cheese on top to melt. Once melted, remove cheese and veggies from pan and stuff in a whole-grain pita. Serve with a side salad and a glass of nonfat, low-fat, or soy milk.
Dinner
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (3 to 4 minutes each side, or until browned entirely through). While cooking hamburger, in another pan, saute 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burger on whole-wheat bun (with ketchup and mustard, if preferred) and with a side of 1/2 to 1 cup corn or green beans.
Spinach Salad with Salmon On medium-high heat, grill a salmon fillet in a pan with 1 tablespoon canola oil. Grill for 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with a whole-grain roll and a glass of nonfat or low-fat milk.
Veggie Burger Cook veggie burger according to package directions, then top with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, buttered, peppered broccoli and 1 cup cooked whole-grain rice.
Snacks/Desserts
Cucumbers, Bell Peppers, and Hummus Chop 1 red and 1 green bell pepper into long slices. Chop one cucumber into 1/4-inch-thick slices. Serve on a plate with 1/2 cup hummus for a tasty, healthy snack.
Salad in a Bag Stuff a zipper-seal sandwich bag with 1 cup spinach, 1/2 cup cherry tomatoes, 1/4 cup dried cranberries, and 3 tablespoons sunflower seeds, peanuts, or almonds, and throw in a plastic fork. Eat on the go, or unload on a plate as part of a sit-down meal.
Fresh Veggie Mix In a zipper-seal sandwich bag, combine 1/2 cup broccoli florets, 1/2 cup cherry tomatoes, and 1/2 cup baby carrots. Pour 2 to 3 tablespoons low-fat dressing of your choice in a small plastic container or snack-size zipper-seal bag, and you have the quick and portable version of a veggie platter!
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
Chocolate Strawberry Smoothie
6 strawberries
4 ice cubes
1/2 cup skim milk
1/2 cup low-fat chocolate frozen yogurt
1/2 packet chocolate Carnation Instant Breakfast
Cut strawberries into smaller pieces and place in blender. Add the ice cubes, skim milk, frozen yogurt, and Carnation Instant Breakfast. Blend and drink! Serves 1.
Fake Banana Cream Pie
2 graham crackers
1 banana
1 4-ounce container low-fat vanilla yogurt
Dash of cinnamon
Break each graham cracker in half along the perforations to make four smaller crackers. Peel the banana and cut into 1/2-inch slices. Place a few banana slices on each cracker, then add a 1-ounce dollop of yogurt to each. Garnish your "pies" with a sprinkle of cinnamon. Serves 1.
Chocolate Chip Fondue
1 cup semisweet chocolate chips
1/2 cup fat-free evaporated milk
2.5-ounce jar baby food prunes
Strawberries, apple slices, and graham crackers for dipping
Combine chocolate chips and milk in a saucepan. Heat mixture over low heat, stirring constantly, until smooth (about 5 minutes). Add prunes slowly, stirring until blended. Remove from heat, pour into a bowl, and use as a dip. Serves 6.
Mixed Berry Trifle
1 8-inch or 9-inch angel food cake
5-ounce box fat-free vanilla instant pudding mix
3 cups nonfat milk
12-ounce container fat-free whipped topping
3 12-ounce packages frozen mixed berries
Fresh berries for garnish
Cut cake into 1-inch cubes; set aside. In a large bowl, mix the pudding mix and milk. Reserve 1 cup whipped topping, then fold in remaining topping. Place half the cake pieces and half the frozen berries in the bottom of a large glass trifle bowl, then top with half the pudding mixture. Repeat the layering process. Garnish with the reserved whipped topping and fresh berries. Cover and chill 3 to 4 hours before serving. Serves 12 to 16.
6 strawberries
4 ice cubes
1/2 cup skim milk
1/2 cup low-fat chocolate frozen yogurt
1/2 packet chocolate Carnation Instant Breakfast
Cut strawberries into smaller pieces and place in blender. Add the ice cubes, skim milk, frozen yogurt, and Carnation Instant Breakfast. Blend and drink! Serves 1.
Fake Banana Cream Pie
2 graham crackers
1 banana
1 4-ounce container low-fat vanilla yogurt
Dash of cinnamon
Break each graham cracker in half along the perforations to make four smaller crackers. Peel the banana and cut into 1/2-inch slices. Place a few banana slices on each cracker, then add a 1-ounce dollop of yogurt to each. Garnish your "pies" with a sprinkle of cinnamon. Serves 1.
Chocolate Chip Fondue
1 cup semisweet chocolate chips
1/2 cup fat-free evaporated milk
2.5-ounce jar baby food prunes
Strawberries, apple slices, and graham crackers for dipping
Combine chocolate chips and milk in a saucepan. Heat mixture over low heat, stirring constantly, until smooth (about 5 minutes). Add prunes slowly, stirring until blended. Remove from heat, pour into a bowl, and use as a dip. Serves 6.
Mixed Berry Trifle
1 8-inch or 9-inch angel food cake
5-ounce box fat-free vanilla instant pudding mix
3 cups nonfat milk
12-ounce container fat-free whipped topping
3 12-ounce packages frozen mixed berries
Fresh berries for garnish
Cut cake into 1-inch cubes; set aside. In a large bowl, mix the pudding mix and milk. Reserve 1 cup whipped topping, then fold in remaining topping. Place half the cake pieces and half the frozen berries in the bottom of a large glass trifle bowl, then top with half the pudding mixture. Repeat the layering process. Garnish with the reserved whipped topping and fresh berries. Cover and chill 3 to 4 hours before serving. Serves 12 to 16.
Power Pancakes
1 cup liquid egg whites (located in the dairy section) or whites of 8 eggs
1 cup oatmeal (or quick oats)
1 cup low-fat cottage cheese
1/4 teaspoon cinnamon
1/2 tablespoon vanilla extract
Fat-free cooking spray
Fresh berries for garnish
Combine all the ingredients (except cooking spray and berries) in a blender and blend on high until a thick batter forms (about 20 seconds). Heat a nonstick skillet over medium-high heat for about a minute. Evenly coat the pan with cooking spray, then lower to medium heat. Make the pancakes by ladling 1/2 cup of batter on the skillet. Cook until lightly browned (about 2 minutes), then flip and cook until the center is cooked through (about 1 more minute). Top with berries, and enjoy! Makes six 4-inch pancakes.
Breakfast Pizza
2 pieces whole-grain bread
2 thick slices of tomato
2 slices low-fat mozzarella cheese or 1/2 cup shredded low-fat mozzarella
Toast the bread, then top each slice with tomato and a slice of cheese (or 1/4 cup shredded cheese). Place under your oven's broiler or in a toaster oven until cheese melts. Serves 1.
Morning Sundae
1 banana (or other fruit)
1/2 cup low-fat yogurt (any flavor)
1/4 cup almonds (or other nuts)
1/2 cup blueberries (or other berries)
Slice the banana, then place at the bottom of a bowl. Top with yogurt (try strawberry), almonds, and berries to make a breakfast sundae! Serves 1.
Peanut Butter Roll-Up
2 tablespoons peanut butter
1 whole-wheat tortilla
1 frozen banana
Spread a thin layer of peanut butter over the tortilla, then roll the tortilla around a frozen banana. Serves 1.
Waffle Sandwich
2 whole-wheat toaster waffles (try Kellogg's Eggo Nutri-Grain Whole Wheat Waffles)
1 apple
2 tablespoons peanut butter
Toast the waffles as directed on the box. While they're toasting, core the apple and cut it into thin slices. Next, remove waffles from toaster, spread one with peanut butter, and top it with the apple slices. Place the other waffle on top and you've got a breakfast sandwich to go! Serves 1.
Tropical Smoothie
1 kiwi, peeled and cut into 1/4-inch chunks
1/2 mango, peeled and cut into 1/4-inch chunks
1 cup orange juice
2 cups apple juice
1 cup extra-firm light tofu (in the produce section)
Combine the ingredients in a blender and blend on high until smooth (about 30 seconds). Pour into a glass and drink up! Serves 1.
1 cup liquid egg whites (located in the dairy section) or whites of 8 eggs
1 cup oatmeal (or quick oats)
1 cup low-fat cottage cheese
1/4 teaspoon cinnamon
1/2 tablespoon vanilla extract
Fat-free cooking spray
Fresh berries for garnish
Combine all the ingredients (except cooking spray and berries) in a blender and blend on high until a thick batter forms (about 20 seconds). Heat a nonstick skillet over medium-high heat for about a minute. Evenly coat the pan with cooking spray, then lower to medium heat. Make the pancakes by ladling 1/2 cup of batter on the skillet. Cook until lightly browned (about 2 minutes), then flip and cook until the center is cooked through (about 1 more minute). Top with berries, and enjoy! Makes six 4-inch pancakes.
Breakfast Pizza
2 pieces whole-grain bread
2 thick slices of tomato
2 slices low-fat mozzarella cheese or 1/2 cup shredded low-fat mozzarella
Toast the bread, then top each slice with tomato and a slice of cheese (or 1/4 cup shredded cheese). Place under your oven's broiler or in a toaster oven until cheese melts. Serves 1.
Morning Sundae
1 banana (or other fruit)
1/2 cup low-fat yogurt (any flavor)
1/4 cup almonds (or other nuts)
1/2 cup blueberries (or other berries)
Slice the banana, then place at the bottom of a bowl. Top with yogurt (try strawberry), almonds, and berries to make a breakfast sundae! Serves 1.
Peanut Butter Roll-Up
2 tablespoons peanut butter
1 whole-wheat tortilla
1 frozen banana
Spread a thin layer of peanut butter over the tortilla, then roll the tortilla around a frozen banana. Serves 1.
Waffle Sandwich
2 whole-wheat toaster waffles (try Kellogg's Eggo Nutri-Grain Whole Wheat Waffles)
1 apple
2 tablespoons peanut butter
Toast the waffles as directed on the box. While they're toasting, core the apple and cut it into thin slices. Next, remove waffles from toaster, spread one with peanut butter, and top it with the apple slices. Place the other waffle on top and you've got a breakfast sandwich to go! Serves 1.
Tropical Smoothie
1 kiwi, peeled and cut into 1/4-inch chunks
1/2 mango, peeled and cut into 1/4-inch chunks
1 cup orange juice
2 cups apple juice
1 cup extra-firm light tofu (in the produce section)
Combine the ingredients in a blender and blend on high until smooth (about 30 seconds). Pour into a glass and drink up! Serves 1.
Veggie Roll-Ups
4 large flour tortillas
1/2 cup hummus or 4 ounces feta cheese, crumbled
4 scallions, chopped
1 cup lettuce, shredded
1/2 cup cucumber, chopped
Divide hummus or cheese on tortilla. Top with veggies and roll up tortilla. Serves 4.
Tzatziki Dip
1 medium cucumber
2 teaspoons salt
1 cup plain, nonfat yogurt
2 cloves garlic, minced
1/2 tablespoon chopped fresh mint
1/2 tablespoon chopped fresh dill
2 teaspoons lemon juice
Whole-wheat pitas
Celery and carrot sticks
Peel cucumber, slice it lengthwise, scoop out seeds and discard, then grate cucumber with a cheese grater. Place grated cucumber in a clean towel and squeeze out as much moisture as you can over the sink. Place cucumber in a bowl, add salt, mix, and refrigerate for an hour. Remove cucumber from fridge and stir in remaining ingredients. Refrigerate mixture for 2 hours, then serve with pita quarters and cut vegetables. Serves 6 to 8.
4 large flour tortillas
1/2 cup hummus or 4 ounces feta cheese, crumbled
4 scallions, chopped
1 cup lettuce, shredded
1/2 cup cucumber, chopped
Divide hummus or cheese on tortilla. Top with veggies and roll up tortilla. Serves 4.
Tzatziki Dip
1 medium cucumber
2 teaspoons salt
1 cup plain, nonfat yogurt
2 cloves garlic, minced
1/2 tablespoon chopped fresh mint
1/2 tablespoon chopped fresh dill
2 teaspoons lemon juice
Whole-wheat pitas
Celery and carrot sticks
Peel cucumber, slice it lengthwise, scoop out seeds and discard, then grate cucumber with a cheese grater. Place grated cucumber in a clean towel and squeeze out as much moisture as you can over the sink. Place cucumber in a bowl, add salt, mix, and refrigerate for an hour. Remove cucumber from fridge and stir in remaining ingredients. Refrigerate mixture for 2 hours, then serve with pita quarters and cut vegetables. Serves 6 to 8.
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