Mealtime strategies for healthy eating

Breakfast





Strategy #1--Choose fruit more often. Just a few great

choices in the fruit family are: cantaloupe, grapefruit,

strawberries, oranges, bananas, pears, and apples.



Strategy #2--Choose whole-grain cereals and products more

often. Examples are whole wheat or bran breads, bagels, and

cereal.



Strategy #3--Try making pancakes and waffles with whole

wheat flour instead of white flour and one whole egg and one

egg white rafter than two whole eggs. For a low-fat topping

with fiber, try applesauce, apple butter and cinnamon, or fruit

and low-fat plain yogurt.



Strategy #4--Fruit juice and skim milk are familiar

breakfast drinks. For an extra boost in the morning, why not

try a fruit smoothie made from juice, fruit and nonfat plain

yogurt blended together. Other nonfat choices are seltzer

water, coffee, and tea.



These breakfast choices are sound nutrition choices

because they are not only low in fat and cholesterol but also

provide fiber, vitamins, and minerals. Some foods that you

should choose less often are sausage, bacon, butter, whole milk

and cream (including commercial nondairy creamer). These foods

are high in saturated fat and cholesterol.







Lunch





Strategy #1--Try a fiber-rich bean, split pea, vegetable,

or minestrone soup. Use commercially canned and frozen soups

and cream soups less often--they can be high in sodium and fat.

If you make your own soup, use broth or skim milk to keep the

fat content low.



Strategy #2--Have a bean salad or mixed greens with plenty

of vegetables. For fiber include some vegetables like--carrots,

broccoli, cauliflower, and kidney or garbanzo beans. For a

low-fat dressing, try lemon juice or a reduced-calorie

dressing. If you use regular dressing, use only a very small

amount.



Strategy #3--Try sandwiches made with water-packed tuna,

sliced chicken, turkey, lean meat, or low-fat cheese, and use

whole-grain bread or pita bread. To decrease fat, use

reduced-calorie mayonnaise, or just a small amount of regular

mayonnaise, or use mustard. Mustard contains no fat.



Strategy #4--For dessert, have fresh fruit, low-fat

yogurt, or a frozen fruit bar.



Strategy #5--Fruit juice and skim milk are good beverage

choices. Club soda with a twist of lemon or lime, hot or iced

tea with lemon, or coffee without cream are refreshing drinks.







At lunch, try to eat these foods less often: processed

luncheon meats, fried meat, chicken, or fish; creamy salads,

french fries and chips, richer creamy desserts, high-fat baked

goods, and high-fat cheeses such as Swiss, cheddar, American,

and Brie.





Dinner





Strategy #1--Eat a variety of vegetables. To increase

variety, try some that might be new to you, such as those from

the cabbage family (broccoli, Brussels sprouts, cauliflower,

and cabbage), dark-green leafy vegetables (spinach and kale),

and yellow-orange vegetables (winter squash and sweet

potatoes). For old favorites, like peas and green beans, skip

the butter and sprinkle with lemon juice or herbs. Or, how

about a baked potato, with the skin, and topped with low-fat

yogurt and chives, tomato salsa, or a small amount of low-fat

cheese?



Strategy #2--Try whole wheat pasta and casseroles made

with brown rice, bulgur, and other grains. If you are careful

with preparation, these dishes can be excellent sources of

fiber and low in fat. For example, when milk and eggs are

ingredients in a recipe, try using 1 percent or skim milk,

reduce the number of egg yolks and replace with egg whites.

Here are some ideas for grain-based dishes:



--Whole wheat spaghetti with fresh tomato sauce;



--Whole wheat macaroni and chickpea stew in tomato sauce;



--Tuna noodle casserole, using water-packed tuna (or rinsed,

oil-packed tuna), skim milk, and fresh mushrooms or sliced

water chestnuts;



--Turkey, broccoli and brown rice casserole using skim milk

and egg whites;



--Eggplant lasagna, made with broiled eggplant and part-skim

mozzarella or ricotta cheese.



Strategy #3--Substitute whole-grain breads and rolls for

white bread.



Strategy #4--Choose main dishes that call for fish,

chicken, turkey or lean meat. Don't forget to remove the skin

and visible fat from poultry and trim the fat from meat. Some

good low-fat choices are:



--Red snapper stew;



--Flounder or sole florentine (make the cream sauce with

skim milk);



--Salmon loaf (use skim milk, rolled oats, and egg whites);



--Baked white fish with lemon and fennel;



--Chicken cacciatore Italian-style (decrease the oil in the

recipe);



--Chicken curry served over steamed wild rice (choose a

recipe that requires little or no fat; "saute" the onions

in chicken broth instead of butter);



--Light beef stroganoff with well-trimmed beef round steak

and buttermilk served over noodles;



--Oriental pork made with lean pork loin, green peppers and

pineapple chunks served over rice.







Strategy #5--Choose desserts that give you fiber but little

fat such as:



--Baked apples or bananas, sprinkled with cinnamon;



--Fresh fruit cup;



--Brown bread or rice pudding made with skim milk;



--Oatmeal cookies (made with margarine or vegetable oil; add

raisins).



For many, the end of the workday, represents a time to

relax, and dinner can be a light meal and an opportunity to

decrease fat and cholesterol.





Snacks





Strategy #1--Try a raw vegetable platter made with a

variety of vegetables. Include some good fiber choices:

carrots, snow peas, cauliflower, broccoli, green beans.



Strategy #2--Make sauces and dips with nonfat plain yogurt

as the base.



Strategy #3--Eat more fruit. Oranges, grapefruit, kiwi,

apples, pears, bananas, strawberries and cantaloupe are all

good fiber sources. Make a big fruit salad and keep it on hand

for snacks.



Strategy #4--Plain, air-popped popcorn is a great low-fat

snack with fiber. Watch out! Some prepackaged microwave popcorn

has fat added. Remember to go easy on the salt or use other

seasonings.



Strategy #5--Instead of chips, try one of these low-fat

alternatives that provide fiber: toasted shredded wheat Squares

sprinkled with a small amount of grated Parmesan cheese,

whole-grain English muffins, or toasted plain corn tortillas.



Strategy #6--When you are thirsty, try water, skim milk,

juice, or club soda with a twist of lime or lemon.

 

Healthy Eating Bible - How to Eat Healthy and Establish Healthy Eating Habits Easily to Live a Longer, Happier and Healthier Life (Healthy Lifestyle)

Healthy Eating