Load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freeezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make. Meet your new 10 best friends:
STOCK UP ON THESE OTHER STAPLES......
On your Shelves
Focusing on whole foods that are high in fiber, lean protein, healthy fats like omega 3-s, and lots of anti-aging antioxidants is an effortless way to stay slender. Individuals who used to struggle with dieting and weight loss are able to transform their bodies by simply basing their meals on clean, simple foods. A few staples are:
Almonds - serving 1 oz.
Great for salads, yogurt, oatmeal and on-the-go snacking.
Key attributes - fiber, healthy fats, lean protein
Avocado - serving 1/2 avocado
Great for smoothies, salads, and guacamole; a healthy alternative to mayo
Key attributes - healthy fats, lean protein, antioxidants
Black beans - serving 1/2 cup
Great for soups, salads, and fajitas
Key attributes - fiber, lean protein
Broccoli - serving 1/2 cup
Great for soups, salads, and side dishes
Key attributes - fiber, antioxidants
Dark Chocolate - serving 1 oz.
Great for a healthy sweet-tooth fix
Key attributes - antioxidants
Kale - 1 cup
Great for soups, salads and side dishes
Key attributes: fiber and antioxidants
Olive Oil - serving 1 tbsp
Great for salad dressings and marinades
Key attributes - healthy fats
Salmon - serving 3 1/2 oz.
Great for breakfast (smoked), lunch, or dinner (baked, grilled or steamed).
Key attributes - healthy fats and lean protein
Spinach - serving 1 cup
Great for soups, salads and side dishes
Key attributes - fiber and antioxidants
Walnuts - serving 1 oz.
Great for salads, yogurt, oatmeal and on-the-go snacking
Key attributes - fiber, healthy fats, antioxidants
Maybe you are broccoli'd out or you're a vegetarian or you ran out of a recipe ingredient. Below are ways to make trades for your favorites with virtually equal calories and nutrients, so you can always keep your taste buds happy, meet your dietary needs and stay on track with your weight management goals.
3 oz. boneless, skinless chicken breast
= 3/4 cup egg whites
= 3/4 cup cooked or canned beans
= 1 whole egg plus 3 egg whites
= 1 large turkey or chicken sausage
= 3 oz. canned crab, salmon or tuna; fresh fish; ground beef; pork; steak; tofu
1-slice whole-grain bread
= 1/4 cup non-creamy (without tahini) hummus
= 1/2 cup whole-grain cereal
= 1/2 cup cooked beans, corn or peas
= 3/4 cup cooked whole grains such as barley, brown rice, bulgur, oatmeal or quinoa
= 1/2 large potato or 1/2 cup diced potatoes
= 1 whole-grain pita (4 inches)
= 1 whole-grain tortilla (8 inches)
= 1 whole-grain flatbread or waffle
1 tsp. olive oil
= 2 tsp trans-fat-free buttery spread; vegetable oil
1 tbsp seeds such as pumpkin or sunflower
1 tbsp chopped nuts such as almonds, peanuts or pecans
= 1 tbsp creamy (with tahini) hummus
= 1 1/2 tbsp flaxseed
= 2 tbsp shredded unsweetened coconut
= 10 olives
Nut butter Swaps
1 tsp peanut butter
= 1 tsp almond butter; soy nut butter; sunflower butter
= 1 tsp tahini
1 medium orange
= 2 tbsp dried fruit
= 1/2 grapefruit
= 3/4 cup mango pieces
= 1 small banana
= 1 medium apple; pear
= 1 cup berries; cherries
= 1 cup melon pieces
= 2 apricots; kiwifruit
= 3 plums
= 24 grapes
1 cup raw or 1/2 cup cooked spinach
= 1/4 cup stewed tomatoes or tomato soup; 1/2 cup cherry tomatoes
= 1/2 cup chopped nonstarchy vegetables such as bell peppers, broccoli, cauliflower, celery, mushrooms, tomato or zucchini
= 1/2 cup cooked or 1 cup raw leafy greens such as arugula, bok choy, cabbage, collard greens, kale, lettuce or Swiss chard
1 cup skim milk
= 1 oz reduced-fat cheese or 80 calories of any full-fat cheese
= 3/4 cup nonfat plain yogurt
= 1 cup calcium-fortified almond, soy or rice milk
= 1 part-skim string cheese
Boost your immune system's fighting power- feed it! Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help get rid of the substances that drag the body down.
8 Nutrients that Boost Immunity:
Hot foods such as chili peppers, hot mustard, radishes, pepper, onions, and garlic contain substances called "mucolytics" (similar to over-the-counter expectorant cough syrups) that liquefy thick mucus that accumulates in the sinuses and breathing passages.
Andrea Stewart Roa, M.S.
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