Week of August 27, 2010

You 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 count.

Stay 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.

Fats 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.

Milk 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 or grill.
• 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 calories
• 3 ounces tuna packed in spring water - 90 calories
• 3/4 cup egg substitute or 3 egg whites - 75 calories

Vegetable Group 3 to 5 serving per day
Calories below are calculated from raw vegetables - to keep calories steam, grill or saute in broth or water.
• 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
• 1/2 cup bok choy - 5 calories
• 1/2 cup sliced beets - 29 calories
• 1/2 cup sweet bell pepper, any color - 14 calories
• 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 calories

Fruit 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) 70 calories
• 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

Week of August 20, 2010

The 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.

Try our spicy Cajun Creole Catfish!

Cooking oil spray
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

Preheat oven to 400 degrees F. Spray cooking oil spray over the baking sheet.

Combine garlic and milk in a bowl (or pie plate) set aside.

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,

Per 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.

Week of August 13, 2010

Limiting Portions

If 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 . . .

Here 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.

Week of August 6, 2010

As the temperatures and tempers soar, chill out with some wonderful old fashioned FRESH lemonade.

1 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)
Ice cubes

Make sure lemons are at room temperature before juicing.

In 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.

Makes about 5 1/2 cups. Serves 4

Per 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 Carbohydrates.

Per 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.