Sunday, June 25, 2006
I need to eat more protein & calcium rich foods. I am adding a list of what these include here, to aid in the information being quick to find.
Understanding Serving Size
The American Heart Association recommends eating no more than six ounces cooked (two servings) per day of fish, shellfish, poultry (without skin), or trimmed lean meat. A typical serving is three ounces, which is about the size of a deck of cards. This is equal to:
1/2 of a chicken breast or a chicken leg with thigh (without skin)
3/4 cup of flaked fish
2 thin slices of lean roast beef
When eating meat and poultry, make leaner choices, for example:
light meat of chicken, Cornish hen, and turkey without skin
lean cuts of beef, such as round, sirloin, chuck, and loin
lean or extra lean ground beef that has no more than 15 percent fat
lean ham and pork, such as tenderloin and loin chop
lean cuts of emu, buffalo, and ostrich; they are very low in total fat, saturated fat, and cholesterol
In restaurants and when cooking at home, choose lighter cooking methods, such as:
Make these substitutions:
Use ground turkey in place of ground beef.
Buy "choice" or "select" grades of beef instead of "prime."
Use turkey sausage in place of regular breakfast sausage.
Try soy and vegetable-based products; often with the other flavors of the recipe, you'll barely notice the difference if you use:
textured vegetable protein in place of ground meat
veggie or soy burgers and hot dogs in place of the meat versions
Legumes are very versatile. Try some of the following ways to work them into your diet:
Roll a tortilla around pinto beans, diced tomatoes, shredded lettuce, and low-fat cheese, and warm it in the oven.
Top a baked potato with sautéed black beans, onions, scallions, and some salsa.
Dip carrot sticks and apple slices in hummus.
Use a bean spread on sandwiches instead of mayonnaise.
Toss white beans and tomatoes with pasta and fresh basil.
Throw a can or two of beans — any kind — into a pot of chili or soup.
Fold eggs around pinto beans and tomatoes for your next omelet.
Have baked beans with hearty dinner rolls for a warm, satisfying meal.
To make the switch to lower fat dairy products, try this:
If you are used to full fat or 2 percent milk, mix your regular milk with 1 percent at first to wean yourself off the higher fat milk. Slowly make the mixture more 1 percent until you are used to the lighter taste.
If you can't get used to skim milk, 1 percent is still a good low-fat option.
Mix cheeses, too. Use some regular and some low-fat, so you won't feel you're missing out on the flavor.
When choosing low-fat yogurts, note that the calorie levels are often only lower in the versions that are "light" as well as low in fat.
Milk, low fat or nonfat
Cheese, including American cheese, Ricotta cheese, Cheddar cheese, Mozzarella cheese, etc.
Calcium Fortified Foods:
Calcium fortified orange juice
Calcium fortified breakfast cereal, including General Mills Whole Grain Total and Total Raisin Bran, which have 100%DV of calcium per serving!
Calcium fortified soy milk
Calcium fortified bread, English muffins, etc.
Calcium fortified drink mixes, such as Pediasure or Carnation Instant Breakfast