Good Fats - Ahhh now the good fats. Unsaturated fats are great because they make you feel full faster and they can add lots of taste to your diet. Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, seeds, and some fish and meats. Unsaturated fats will decrease the bad cholesterol (LDL) and increase the good cholesterol (HDL).
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Olive Oil - Pure, extra virgin olive oil is not only a light and delicate addition to many wonderful dishes, it is one of the most health-promoting types of oils available. Olive oil is rich in mono-unsaturated fat, a type of fat that researchers are discovering has excellent health benefits. I love to use olive oil when making a stir-fry, drizzling over bread or salads.
Olive Oil 1 tbsp
Calories 119
Total Fat 13.5g
Saturated Fat 1.8g
Cholesterol 0mg
Sodium 0mg
Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 0g
Vitamin A 0% Vitamin C 0% Calcium 0% Iron 1%
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Avocados - They are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana. Although they are fruits, avocados have a high fat content - about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting mono-unsaturated fats. I try to eat half an avocado, most times I just cut them in half and eat it with a spoon. I also make salsa out of them and will slice them up to add to a salad.
Avocado 1 fruit
Calories 288
Total Fat 26.7g
Saturated Fat 3.7g
Cholesterol 0mg
Sodium 14mg
Carbohydrate 14.9g
Dietary Fiber 11.8g
Sugars 0.5g
Protein 3.4g
Vitamin A 5% Vitamin C 25% Calcium 2% Iron 6%
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Natural Peanut Butter - Apart from being a good source of vitamin E, folic acid, niacin, and phosphorous, most (but not all) of the fat in peanut butter is the heart-healthy mono-unsaturated kind; plus, it contains no cholesterol. Most regular peanut butters has a small amount of partially hydrogenated oil to prevent separation, stay away from these. I spread a tablespoon on whole wheat bread with or without jelly. Even just eating it off the spoon is good and very satisfying. I buy Smucker's Natural Peanut Butter.
Natural Peanut Butter 2 tbs
Calories 210
Total Fat 16g
Saturated Fat 2.5g
Cholesterol 0mg
Sodium 120mg
Carbohydrate 6g
Dietary Fiber 2g
Sugars 1g
Protein 8g
Vitamin A 0% Vitamin C 0% Calcium 0% Iron 2%
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Beef - Tyson Center Cut Sirloin - According to the latest government data, a 3 oz. serving of beef is a good source of 9 essential nutrients. What?s more, the six leanest beef cuts have, on average, just one more gram of saturated fat per 3 oz. serving than chicken?s leanest cut, the skinless chicken breast. I use Tyson Center Cut Sirloin I get at Sam's Club they are 8oz steaks and they fit into my diet. I will put them on the grill or slice them thin and add them to a stir-fry. But you can get lean cuts of beef anywhere. For more information and ideas please check out beefitswhatsfordinner.com.
Tyson's Center Cut Sirloin 4 oz
Calories 145
Total Fat 5g
Saturated Fat 2g
Cholesterol 52mg
Sodium 65mg
Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 24.5g
Vitamin A 0% Vitamin C 0% Calcium 0% Iron 10%
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Chicken - Perdue Thin Sliced Chicken Breasts - As one of the most versatile meats, chicken is easy to prepare and well-suited for a variety of tasty recipes. Boneless, skinless chicken breasts and thighs can go from refrigerator to table in about 15 minutes. Enhance the flavor of your chicken with herbs and spices, flavored vinegars, wines, soy sauce and citrus juices. Cooking methods such as boiling, roasting, grilling or poaching help avoid added fat. If you want to sauté your chicken, use oil olive or non-stick cooking sprays to eliminate the need for saturated fats. I use the thin sliced breasts, it makes it easy to slice up for stir-frying, grilling, or even rolling around fat free cheese and spinach.
Chicken Thin Sliced Breast 4 oz
Calories 114
Total Fat 1.4g
Saturated Fat 0g
Cholesterol 71mg
Sodium 29mg
Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 24.3g
Vitamin A 0% Vitamin C 0% Calcium 0% Iron 3%
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Turkey - Perdue Sliced Turkey Breast - Turkey is a delicious and nutritious protein. A 3-ounce serving of boneless, skinless turkey breast contains 26 grams of protein, 1 gram of fat and 0 grams of saturated fat. That's 8 percent more protein than the same size serving of boneless skinless chicken breast or trimmed top loin beefsteak. For convince I use Perdue's sliced turkey breast. I use it the same way was I use the chicken breasts: stir-fry, grill, stuff and anyway I can think of. For more ideas check out EatTurkey.com.
Turkey Breast Sliced 4 oz
Calories 110
Total Fat 0.5g
Saturated Fat 0g
Cholesterol 60mg
Sodium 40mg
Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 26g
Vitamin A 0% Vitamin C 0% Calcium 0% Iron 4%
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Fish - Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. Researchers worldwide have discovered that eating fish regularly one or two serves weekly may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Healthy ways to enjoy fish include baked, poached, grilled and steamed. I eat talipia and salmon mainly frozen from Sam's club. I also eat the Salmon Pinwheels from Sam's that are stuffed with crab meat yummy.
Salmon Pinwheel 6 oz
Calories 275
Total Fat 12g
Saturated Fat 2g
Cholesterol 50mg
Sodium 230mg
Carbohydrate 12g
Dietary Fiber 2g
Sugars 3g
Protein 29g
Vitamin A 10% Vitamin C 6% Calcium 6% Iron 4%
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Tilapia 4 oz
Calories 100
Total Fat 2.5g
Saturated Fat 1g
Cholesterol 40mg
Sodium 75mg
Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 20g
Vitamin A 0% Vitamin C 0% Calcium 2% Iron 2%
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Sausage links and burgers with cheese - Who says sausage has to be bad for you? Certified by the American Heart Association! These delectable sausage burgers and links offer savory flavor with premium lean-cut pork, the freshest herbs and spices, and three imported low-fat cheeses. I love these on the grill, in sausage and pepper sandwiches, even adding the links to pasta and sauce. They really hit the spot when you want good low-fat sausage. The only place I have found these are from QVC Item Number M9525.
Sausage Links or Burgers with Cheese 1 link or burger
Calories 97
Total Fat 2g
Saturated Fat 1g
Cholesterol 48mg
Sodium 348mg
Carbohydrate 3g
Dietary Fiber 1g
Sugars 1g
Protein 18g
Vitamin A 3% Vitamin C 3% Calcium 12% Iron 5%
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Soy Products - Soy beans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber. I eat mainly Bocca burgers, Bocca chili, and Gardenburger BBQ riblets.
Boca Burgers Original 1 burger
Calories 100
Total Fat 1g
Saturated Fat 0g
Sodium 390mg
Carbohydrate 8g
Dietary Fiber 5g
Protein 18g
Vitamin A 0% Vitamin C 0% Calcium 8% Iron 40%
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Bocca Chili 1 bowl
Calories 150
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 650mg
Carbohydrate 25g
Dietary Fiber 12g
Sugars 6g
Protein 20g
Vitamin A 45% Vitamin C 4% Calcium 10% Iron 20%
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BBQ Riblets Veggie Riblets 1 Package
Calories 240
Total Fat 4.5g
Saturated Fat 0g
Cholesterol 0mg
Sodium 580mg
Carbohydrate 33g
Dietary Fiber 5g
Sugars 27g
Protein 17g
Vitamin A 0% Vitamin C 45% Calcium 15% Iron 10%
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