Fruits, grains, and vegetables are the key to a healthy diet. Make some easy changes to your daily menu, and you will be rewarded with improved health and appearance.
- Shrimp are a low-fat source of protein.-los
- Oven-frying chicken can give a nice, crispy texture without the fat. Just coat with beaten egg whites and crushed cornflakes. Add your favorite seasonings, and you are done!
- Quick cooking barley will add more whole grains to your diet.
- Adding broccoli to your favorite casseroles will provide you with extra vitamin A and vitamin C, and more fiber.
- Carrots are a great source of vitamin C and fiber. Salads, stir-fry meals, and casseroles are the perfect place to add a few carrots.
- Red peppers have a wonderful sweet taste. Red peppers provide the antioxidants vitamins A and C.
- Green beans are another source of fiber and vitamin A.
- Spinach is loaded with vitamin A, vitamin K, and folic acid. Add this valuable vegetable to salads, casseroles, and more.
- Don’t forget the fiber in snap peas.
- To get the maximum amount of nutrition, eat orange, green and white vegetables.
- Sweet peas added to soup recipes increase nutrition content.
- Reduce the amount of fat-laden ingredients in your recipes. Use one-half the amount of bacon, omit the margarine, and replace half-and-half with skim milk.
- Using pumpkin in your recipes leads to healthier skin. Think low-fat muffins, soups, and stews.
- Tomatoes and onions can be added to hundreds of recipes.
- Reduce the fat by using nonfat sour cream instead of regular sour cream.
- Freeze vegetables to preserve their nutrient value.
- Black beans are full of fiber and protein. Beans keep you feeling full for a long time. Throw them in the next time you stir-fry.
- Lean ground turkey has less fat than regular ground turkey. Try some low-fat turkey burgers.
- Peanuts are great for heart health. Watch your portions due to the high-calorie content. Just a few will do.
- Soy protein burgers taste great. Do not microwave, grill! Soy burgers have 75% less fat than ground beef.
- Choose meatless sausage in order to save about half the fat grams of pork or beef sausage.
- For heart health, aim for 2 to 3 servings of fish a week. Fish is also low in saturated fat and high in protein.
- Red meat is OK if portion control is used. Red meat contains iron, folic acid, and vitamin B-12.
- Use low-fat yogurt in your smoothies. This is a delightful way to give your body the calcium needed for bone health.
- Eat berries! Put them on waffles and pancakes instead of syrup to benefit from added fiber and vitamin C.
- Eggs fill the need for protein.
Use Chicken as Your Pizza Topping instead of Sausage or Pepperoni.
- 1 package thin Italian pizza crust, thin, 12 inch, 10 oz.
- One cup diced cooked chicken breast
- 1 cup shredded mozzarella cheese
- 3 plum tomatoes, sliced
- 4 green pimento-stuffed olives, sliced
1. Preheat oven to 450 degrees.
2. Place pizza crust on ungreased cookie sheet
3. Sprinkle chicken and cheese over crust.
4. Place tomatoes and olives over chicken and cheese. Add remaining cheese.
5. Bake 10 to 12 minutes or until the cheese is melted and pizza is thoroughly heated.
Published in: Cooking