of August 27, 2010
can take the low-carb or the low-fat approach
to eating healthily, but whichever you prefer,
ultimately, it's all about making your calories
within your daily calorie needs, choosing foods
from each required group of the food pyramid that
are low in calories but highest in vitamins, minerals,
and fiber. Below are a few foods that are
low in calories and good for you.
Group - use only sparingly
If you are dieting use fats sparingly. It is best
if you leave out sugar totally if at all possible.
If you drink alcoholic beverages, do so in moderation.
Group - 2 to 3 servings per day
1 cup of fat free milk - 86 calories
8 ounces nonfat plain yogurt - 110 calories
1/2 cup nonfat cottage cheese - 90 calories
2 tablespoons nonfat sour cream - 20 calories
Meat Group - 2 to 3 serving per day
A serving would be no more than 3 or 4 ounces.
Calories below are calculated from raw meat or
poultry - to keep calories low, only broil, bake
3 ounces boneless, skinless chicken breast
- 93 calories
3 ounces bonless, skinless turkey breast
- 93 calories
3 ounces bluefin tuna - 122 calories
4 ounces tilapia - 93 calories
4 ounces Atlantic or Pacific code - 92
3 ounces tuna packed in spring water -
3/4 cup egg substitute or 3 egg whites
- 75 calories
Group 3 to 5 serving per day
Calories below are calculated from raw vegetables
- to keep calories steam, grill or saute in broth
1/2 cup broccoli florets - 12 calories
1/2 cup shredded cabbage - 9 calories
1/2 cup yellow squash - 18 calories
1/2 cup zucchini squash - 14 calories
1/2 cup diced celery - 10 calories
cup bok choy - 5 calories
1/2 cup sliced beets - 29 calories
1/2 cup sweet bell pepper, any color -
5 spears fresh asparagus - 18 calories
or 1/2 cup canned - 23 calories
1/2 cup cauliflower - 13 calories
1 cup fresh leafy spinach - 7 calories
1 cup romaine lettuce leaves - 8 calories
1 cup arugula - 6 calories
6 ounces vegetable juice (like V-8) - 38
Group 2 to 4 servings per day
1/2 cup strawberries - 23 calories
1/2 cup honeydew melon - 30 calories
1/2 cup cubed cantaloupe - 29 calories
1/2 cup fresh sliced nectarine - 34 calories
1/2 cup fresh peach slices - 37 calories
1/2 cup cubed papaya - 28 calories
1 medium passion fruit - 17 calories
6 ounces orange juice - 84 calories
1/2 cup fresh blackberries - 37 calories
1/2 cup fresh raspberries - 30 calories
1/2 cup fresh blueberries - 41 calories
1/2 cup canned freestone peaches in fruit
- 60 calories
1 medium navel orange - 64 calories
Bread Group 6 - 11 serving per day
1 slice of plain whole wheat bread - (1
ounces) 70 calories
1/2 english muffin - 65 calories
1 slice of deli rye bread - (1 ounces)
1 fat-free flour tortilla - 120 calories
1/2 cup cooked brown rice - 120 calories
1 1/3 cup corn flakes cereal - 112 calories
1 cup wheat chex cereal - 104 calories
3/4 cup bran flakes cereal - 96 calories
1 cup cheerios cereal - 111 calories
of August 20, 2010
fish with the highest concentration of omega -
3 fatty acids are salmon and trout. However, that
does not mean that if you can't eat salmon it's
not worth it to eat fish! Even 3.5 ounces of catfish
meets your recommended daily intake of fish oils.
our spicy Cajun Creole Catfish!
1/4 cup low-fat milk (2% works fine)
1 clove garlic, pressed
1/4 cup fine ground cornmeal
1 teaspoon dried thyme
1 teaspoon dried basil
1/2 teaspoon lemon pepper
2-4 teaspoons creole cajun seasoning
4 - 4 ounce catfish fillets
1/2 teaspoon paprika
oven to 400 degrees F. Spray cooking oil spray
over the baking sheet.
Combine garlic and milk in a bowl (or pie plate)
Combine cornmeal, thyme, basil, lemon pepper,
and cajun seasoning in a bowl. Dip catfish filets
in milk then in cormeal mixture. Place on prepared
baking sheet and sprinkle fish with paprika.
Spray catfish with cooking spray. Bake for 20
- 30 minutes,
Serving: 156 Calories; 4g Fat (22.4% calories
from fat); 1g Saturated Fat; 20g Protein; 9g Carbohydrate;
1g Dietary Fiber; 67mg Cholesterol; 207mg Sodium.
Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat;
0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
of August 13, 2010
you are trying to limit your portions of higher
calories dishes, but have little willpower when
the serving dish is in front of you, don't feel
alone . . .
is a simple trick to help you save yourself. Try
cooking main dish portions in small ramekins or
individual serving dishes and serve with a big
bowl full of green salad and low calorie dressing.
That way if you want seconds, it will have to
be green salad.
of August 6, 2010
the temperatures and tempers soar, chill out with
some wonderful old fashioned FRESH lemonade.
cup fresh lemon juice (juice of about 6 lemons)
3/4 cup granulated sugar (or more to taste) *
4 cups cold water
1 lemon (sliced into to rounds)
sure lemons are at room temperature before juicing.
a large glass pitcher combine the lemon juice
and sugar; stir vigorously until the sugar is
completely dissolved. Add in the cold water .
Adjust the sugar or sweetner to taste. Add in
lots of ice cubes. Add in the lemon slices and
serve. Garnish with fresh mint sprigs if desired.
about 5 1/2 cups. Serves 4
Serving if using Sugar: 160 Calories; 0g Fat (0.0%
calories from fat); 0g Saturated Fat; trace Protein;
43g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol;
1mg Sodium. Exchanges: 1/2 Fruit; 2 1/2 Other
Serving if using Sugar Substitute: 87 Calories;
0g Fat (0.0% calories from fat); trace Protein;
21g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol;
73mg Sodium. Exchanges: 1/2 Fruit; 1 Other Carbohydrates.
* May substitute with Splenda® with good results.