Category: Healthy Eating

Weight loss can be a difficult task. What works well for one person may not work for another. In addition, so many foods on store shelves claim they are “natural,” “reduced calorie”  or “light.” Does this mean you should eat them when you’re trying to lose some weight?

Weight-loss or “diet” claims on food aren’t always a sign that you should eat them when you’re hoping to slim down. Some of these foods can be filled with unhealthy additives, sugar or salt. Beware of these “healthy” foods during your next trip to the store:

Low-calorie or light breads

While some lower calorie breads are nutritious, others are not. Some diet breads contain little to no fiber. Because fiber makes you feel full, these diet breads may make you feel hungry soon after eating them. Before buying any “light” or diet breads, check the nutrition label for fiber content. You may be better off eating a “whole grain” type of bread that contains more nutrition and fills you up.

Light yogurt

Yogurt can be a healthy choice, filled with calcium, friendly bacterial cultures and protein. But, many “light” yogurts have low protein and contain additives such as artificial sweeteners, leaving you feeling hungry again before your next meal. For a healthy yogurt, look for one that contains little to no added sugar or sweeteners, and at least 10 grams of protein. Many Greek varieties contain a good amount of protein. Sweeten your yogurt with fresh or frozen fruit.

Light salad dressings

Many salad dressings cut out extra fat from oils, replacing it with sugar, salt and flavorings. But, the healthy fats found in vegetable oils like olive oil don’t have to be avoided completely. In fact, small amounts can help you feel full and are heart-healthy. Add a splash of olive oil and your favorite vinegar to salad for a healthy dressing without unhealthy ingredients. The key is to limit the amount of oil to 1-2 teaspoons at a time.

Granola

This food seems so healthy, packed with whole grain oats, raisins and nuts. But, many granola cereals and snacks contain loads of sugar, making it easy to eat a few hundred calories in one portion. If you enjoy granola, measure out your serving size to see how much you are really eating. And, look for varieties with little to no added sugars and salt.

Sources: Academy of Nutrition and Dietetics, Department of Health and Human Services, National Institute on Aging

Ingredients

Juice from 1 orange

1 tablespoon extra-virgin olive oil

1 teaspoon honey

1 teaspoon mustard

Kosher salt (optional) and freshly ground black pepper

1 skinless salmon fillet (6-ounce)

1/4 cup whole-wheat linguine

6 asparagus spears (chopped)

1/4 medium onion (chopped)

1 clove minced garlic

4 sprigs fresh parsley (leaves removed and chopped)

2 fresh basil leaves (thinly sliced)

1 teaspoon freshly grated Pecorino cheese

Directions

In a small bowl, whisk together the orange juice, 1 teaspoon olive oil, honey, and mustard. In a medium sauté pan over moderate heat, warm 1 teaspoon olive oil. Add the salmon and cook for 4 minutes. Flip the salmon over, add the orange sauce, and continue to cook until the salmon is golden and cooked through, about 4 more minutes. Season with salt (optional) and pepper and transfer to a plate.

In a medium pot of boiling water, cook the pasta until al dente, about 5 minutes. Add the asparagus and continue cooking for 2 more minutes. Drain the pasta and asparagus and transfer to a bowl.

In a medium sauté pan over moderate heat, warm the remaining 1 teaspoon of olive oil. Add the onion, garlic, parsley, and basil and sauté, stirring occasionally, about  3 minutes. Add the onion and garlic mixture to the pasta, sprinkle with cheese, and toss to combine. Serve the salmon alongside the pasta with asparagus.

Makes 2 servings: Per serving: 273 calories, total fat 14g, protein 22g, fiber 4g, sodium 157 mg

From the US Department of Agriculture, USDA Mixing Bowl; find more recipes at www.usda.gov/whatscooking

Ingredients:

1 cup pearl barley

1 medium tomato (chopped)

2 medium carrots (shredded)

1 medium red, orange or yellow bell pepper (seeded and chopped)

2 cups fresh spinach (chopped)

1-1/2 ounces orange juice

3 tablespoons olive or canola oil

2 tablespoons apple cider vinegar  (or any other mild vinegar)

1 teaspoon honey

Salt and freshly ground black pepper

Directions:

1. Bring a large pot of water to a boil. Add barley and cook, uncovered, until tender, about 40 minutes. Transfer to a large bowl.

2. Add the tomato, carrots, bell pepper and spinach, and stir to combine.

3. In a small bowl, whisk together the orange juice, olive or canola oil, vinegar, honey, salt and pepper. Pour the vinaigrette over the barley salad and mix thoroughly.

4. Refrigerate overnight for best results.

Servings: 4.

Calories: 294, Total Fat: 11 g, Saturated Fat: 2 g, Sodium: 81 mg, Total Carbohydrate: 44 g, Dietary Fiber: 8 g, Protein: 5 g

Source: USDA Mixing Bowl

Ingredients

1 pound sausage (ground)

1 cup onion (small, diced)

3 cups zucchini (small, diced)

3 cups squash (small, yellow, diced)

3 cups potatoes (medium, peeled and diced)

1 can tomatoes (Italian stewed, cut up)

Directions

Brown sausage and onion together in a skillet; drain. Mix all ingredients together and place in a casserole dish. Cover with foil and bake at 350 degrees F for 45 minutes. Instead of using the Italian stewed tomatoes, you could use fresh diced tomatoes with some Italian spices added.

Makes 6 servings: Per serving: 220 calories, 9 g total fat, 11g protein, 25 g carbs, 3 g fiber,

460 mg sodium.

From the USDA What’s Cooking? Find more recipes at www.usda.gov/whatscooking.

Ingredients

1 can of 15.5 ounce low-sodium black beans (drained and rinsed with cold water)

1 large egg

1/2 cup cooked brown rice*

2 scallions (green and white minced, about 1/4 cup)

2 Tablespoons chopped fresh cilantro (or basil leaves or a combination)

1 garlic clove (peeled and minced)

1/4 teaspoon dried oregano or basil

1 teaspoon vegetable oil

1/2 teaspoon salt

1/2 teaspoon black pepper

4 whole-wheat buns

Directions

1. Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.

2. Add precooked rice*, scallions, cilantro, garlic and oregano, salt and pepper and mix until well combined.

3. Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick.

4. Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole-wheat bun.

*Try using old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.

Serve with your favorite toppings, such as lettuce, tomato, guacamole, salsa, low-fat cheese or low-fat yogurt.

Serves 4. Per serving: Calories: 274; Total Fat: 5 g; Saturated Fat: 1 g, Sodium: 668 mg; Total Carbohydrate: 47 g; Dietary Fiber: 12 g; Protein: 13 g

Source: What’s Cooking? USDA Mixing Bowl

Ingredients

1 cup apple slices

1 cup banana slices

1 cup pear slices

1 cup grapes

1 cup strawberries

1 cup melon slices

1/2 cup yogurt, nonfat plain

1/2 teaspoon vanilla

1/3 cup peanut butter

Directions

1. Prepare fruit by washing and slicing, if necessary.

2. Arrange fruit on a plate around a small bowl.

3. To make dip, combine yogurt, vanilla and peanut butter in a small bowl.

4. Mix well.

5. Chill dip in refrigerator until ready to serve.

Note: Can use six cups of any washed fruit.

Source: Colorado State University and University of California at Davis, Eating Smart Being Active Recipes

Ingredients:

1/2 cup cherries, dried, not packed

1/2 cup apples, dried, pieces

1/4 cup apricots, dried

1/2 cup English walnuts, pieces

1/4 cup sunflower seeds, raw

1/2 cup raisins, not packed

1/4 cup banana chips

1/4 cup almonds, whole, raw

Directions

Mix all ingredients in a bowl and divide into small storage bags for portion control and portability. Makes 3 cups. One quarter cup is 180 calories, 3 g fiber, 24 carbs, 3 g protein, 10 grams fat.