#mealplanning
Lowering Your Diet's Caloric Density: Eat More + Weigh Less
Bell EA, Castellanos VH, Pelkman CL, Thorwart ML, Rolls BJ. Energy density of foods affects energy intake in normal-weight women. Am. J. Clin. Nutr. 1998;67:412-420. [PubMed] Bell EA, Rolls BJ. Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women. Am. J. Clin. Nutr. ...
Found in: Food • Healthy Behavior Change • Weight Management
Freekeh Super Delicious Super Food
Freekeh is young, roasted green wheat. The young wheat is harvested then set on fire so only the straw and chaff burn and not the seeds. It tastes and has the texture like barley but with a subtle smokiness. If you haven't tried you have to! You can buy a highly rated Freekeh here on Amazon. ...
Found in: Food
Grains can be time consuming to cook, and lack of time is one of the most common reasons people tell me they don't bother. I've noticed how much I enjoy having cooked grains on hand for meals or healthy grain bowls on the fly. Cooked grains will last approximately 3-4 days in the frid ...
Found in: Food
Mason Jar Salads are an easy delicious and healthy lunch to prepare ahead of time! Mason jar salads are great because they can be batch prepped in advance and then stored in the fridge. They are convenient to grab for a quick lunch. They last a long time if you assemble them properly. Plus, they’re full ...
Found in: Food
Healthy Protein Foods for Comparison
Protein Foods Protein builds, repairs and maintains muscle and body tissues. To optimally do so, it's important to eat the right amount and the right kind of protein to get the health benefits. This chart highlights some of the healthiest sources of proteins.Compare portion sizes with calories, carbs, fat, protein& ...
Found in: Active Healthy Aging • Food • Weight Management
Healthy Whole Grain Cereals List
Alpen No Sugar Muesli Bakery on Main Cinnamon Raisin Fiber Power Cereal Barbara's Cinnamon Puffins. Barbara's Puffins Original Bear Naked Granola Bob's Red Mill Meusli is gluten free (for those who have celiac disease), 110 calories, 3 grams of fat, 2 grams of fiber and 5 grams of sugar in a 29 gr ...
Found in: Food • Weight Management
Healthy Eating Can Be Delicious AND Easy
This is my lunch of leftovers from last night's dinner. It was so easy to make! I made simple fajitas with an envelope of fajita seasoning, boiled water and added rice, steamed asparagus, and opened a can of black beans and tossed some frozen corn in the microwaved. Fajitas (no tortilla) made with 3 ...
Found in: Active Healthy Aging • Food • Healthy Behavior Change • Weight Management
1) Pudding Pudding made with skim milk is a wholesome comfort food. Add a couple graham crackers to a fat free pudding snack cup for a treat as yummy as pudding pie! 100 calories per ½ cup serving (180 with 3 graham crackers) 2) Soup Dry or canned, most soups are great low calorie snack ideas. Try Lipton Chicken V ...
Found in: Food
Prebiotics Feed the Probiotics A plant based diet provides lots of prebiotics that feed probiotics, the "good" gut bacteria. Living inside of your gut are 300 to 500 different kinds of bacteria containing nearly 2 million genes called probiotics. Probiotics are often called "good" or "helpful& ...
Found in: Supplements
What You Can Learn From a Dietitian's Lunch
Volume! Always add volume to your meal in the form of low-cal nutrient rich vegetables. Research shows that the amount of food we eat has a greater effect on how full we feel than the number of calories in the food. Here is an example of what I mean: This was my lunch today composed of leftovers. A small piece of eggplant a ...
Found in: Food • Weight Management
To create a healthful, balanced lunch, dinner or snack, include three food groups: Produce such as raw, steamed, sautéed or roasted vegetable, fruit slices, or salad; Lean protein such as seafood, fish, chicken, turkey, tofu, beans, or low-fat cottage cheese; Whole-grain carbohydrates such as such as on ...
Found in: Food
The 1:10 Rule for Choosing Whole Grains
Current scientific evidence indicates that whole grains play an important role in lowering the risk of chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health. Determining whether a product you are considering purchasing is indeed w ...
Found in: Food
