One thing I've started doing is inputting the ingredients for recipes into online recipe calculators ( I believe SP has one). It gives the nutrition breakdown of all the individual ingredients as well as the whole meal. Seeing all that data in front of me helps me see where the real calorie culprits are so I know what to cut down (lower-fat dairy, leaner cuts of meat, etc).
Also, upping the veggie-to-everything-else ratio is a pretty easy way to go. Also serving heartier entress with a light salad or veggies to fill you up a little bit.
current weight: 151.0
Fitness Minutes: (34,734)
5,742 11/9/13 3:43 P
I was raised in a meat and potatoes house. I still love it, but I found substituting healthy things for the traditional things I was raised on gave me the satisfaction of still eating favorites and still was able to lose weight. Lean cuts of meat such as London broil, eye round, and flank are good beef choices. I gave up whole chickens and chicken parts for boneless skinless breasts or thighs. I buy an entire pork loin wholesale, and cut it into my own center cut chops, and grill or bake them rather than pan fry like my mom used to. I also use less cheese in a recipe and will use part-skim varieties, or reduced fat. I use Greek yogurt in recipes that call for sour cream. If a reipe calls for heavy cream, I use fat free half and half or low fat evaporated milk in a can. And I try to increase the amount of veggies on my plate.
current weight: 190.0
Fitness Minutes: (2,000)
3 10/25/13 1:22 P
Red Potatoes also have less starch in them than white potatoes. Potatoes are rich in carbohydrates. Yes, eat the skin because that's where the fiber, minerals, and nutrients are....like vitamin C, vitamin B and potassium. Potatoes are also low in calories....1 medium potato has 110 calories and is 99% fat free. Add yogurt, sour cream or Benocal instead of butter or margarine.
Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion...protein can keep you full longer and burn more calories during digestion.
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks.
Here's a couple of ideas
Try Hormel Garlic and Onion pork roast...put in a slow cooker with a small bottle of Mojo Sauce......
Shrimp Scampi 12 Large cooked Shrimp only 90 calories ...Sautee garlic cloves and butter, put cooked shrimp in sauce and toss for a minute, add some parm, toss until shrimp are hot maybe another minute. Serve with Brussels spouts, green beans or asparagus and 1/2 cup of WILD RICE.
3 ounces of grilled salmon over 1 cup of steamed spinach 151 calories and 1 cup of wild rice 164 calories...add some sliced or chopped onion and a few sliced mushrooms to the rice to make the meal denser
Avoid high glycemic foods such as soda, processed carbs, sugar, etc., they just raise your insulin levels which makes your body want to hold onto fat.
Don't stop eating the veggies....
Portion control, eat lots of fiber and drink lots of water. Move every twenty minutes throughout the day. WALK!!!!!! ESPECIALLY AFTER A MEAL
I'd start off by just giving your meat, potatoes and veggies a healthy makeover. Meat, potatoes and vegetables can actually be a very healthy meal, depending on what kind of meat and how you cook things.
Use lean cuts of meat (in proper portions) such as: boneless/skinless chicken breasts, lean steaks (like round steaks and sirloin), pork tenderloin, etc.
Overall, there's nothing wrong with potatoes. They have a good amount of nutrients in them and can definitely be part of a healthy diet. I weigh mine to make sure I'm not going overboard and getting more calories than I think. Cook your potatoes without added oil (oven fries), bake them or lighten up mashed potatoes by using broth or skim milk instead of cream. Watch the toppings on baked potatoes, as these can be a source of a lot of added calories/fat--consider using just a tiny bit of butter or margarine (I use Brummel and Brown) and a small amount of light sour cream. Have you ever tried a sweet potato? They are pretty tasty and packed full of vitamins (especially vitamin A) and other nutrients.
Veggies--What's not to like! Just don't add a ton of extra fats when you're cooking them (e.g. no need to smother them in cheese sauce or anything like that).
Edited by: LOVE4KITTIES at: 10/17/2013 (17:08)
Total SparkPoints: 14,168
SparkPoints Level 11
Fitness Minutes: (2,000)
3 10/17/13 6:36 A
How does one change from 'old school meals' (Meat, Potato, Veg), to more Healthy meals and choices. Especially difficult once the family has been raised, and moved on; leaving just you and your spouse!
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