Diet Recipes

BBQ Chicken and Broccoli Wrap

3 ounces rotisserie chicken breast, shredded    

                                                      

cup drained canned corn

½ cup broccoli slaw

2 teaspoons jarred barbecue sauce

1 tablespoon reduced-fat ranch dressing

1 multigrain Flatout Soft 100% Whole Wheat Flatbread

Place chicken, corn, broccoli slaw, barbecue sauce, and ranch dressing in a medium bowl. Mix until everything is coated. Place mixture on the Flatout wrap and carefully roll up. If desired, cut in half before serving.

Preparation Tips: You can find broccoli slaw in the produce section, next to the bagged lettuce. For this recipe, you can also use plain cooked chicken breast. It has fewer calories than rotisserie chicken, but less flavor.

Italian Quinoa Salad

¼ cup dry quinoa

2 ounces drained chunk light tuna in water
½ cup rinsed and drained canned garbanzo beans
½ small cucumber, peeled and chopped

5 kalamata olives, pitted and chopped

2 tablespoons light Italian dressing, such as Wish-Bone Light Italian

Cook quinoa according to package directions. Let cool. Place cooked quinoa in a medium bowl. Add remaining ingredients and mix to combine. If desired, chill before serving.

Health Tip: Quinoa (pronounced keen-wah) is a gluten-free grain: it doesn’t have any of the gluten proteins found in wheat and rye that many folks are trying to avoid for better health. Quinoa has a mild flavor that mixes well with other ingredients, and it’s rich in protein, making it a great choice for vegetarians.

What you must know….

Nutrition: the science of foods and the nutrients and other substances they contain, and of their ingestion, digestion, absorption, transport, metabolism, interaction, storage, and excretion. A broader definition includes the study of the environment and of human behavior as it relates to these processes.
Cultural competence: an awareness and acceptance of one’s own and others’ cultures, combined with the skills needed to interact effectively with people of diverse cultures.
Bioactive food components: compounds in foods (either nutrients or phytochemicals) that alter physiological processes in
the body.
Phytochemicals: compounds in plants that confer color, taste, and other characteristics. Some phytochemicals are bioactive food components in functional foods. Nutrition in Practice 8 provides details.
Foodways: the eating habits and culinary practices of a people, region, or historical period.

Sound nutrition throughout life does not ensure good health and long life, but it can certainly help to tip the balance in their favor. Nevertheless, most people choose foods for reasons other than their nourishing value. Even people who claim to choose foods primarily for the sake of health or nutrition will admit that other factors also influence their food choices. Because food choices become an integral part of their lifestyles, people sometimes find it difficult to change their eating habits. Health care professionals who help clients make diet changes must understand the dynamics of food choices, because people will alter their eating habits only if their preferences are honored. Developing cultural competence is an important aspect of honoring individual preferences, especially for health care professionals who help clients to achieve a nutritious diet.

Why do people like certain foods?

One reason, of course, is their preference for certain tastes. Some tastes are widely liked, such as the sweetness of sugar and the savoriness of salt
. Research suggests that genetics influence people’s taste preferences, a finding that may eventually have implications for clinical nutrition.
For example, sensitivity to bitter taste is an inheritable trait. People born with great sensitivity to bitter tastes tend to avoid foods with bitter flavors such as broccoli, cabbage, brussels sprouts, spinach, and grapefruit juice. These foods, as well as many other fruits and vegetables, contain. bioactive food components—phytochemicals and nutrients—that may reduce the risk of cancer. Thus, the role that genetics may play in food selection is gaining importance in cancer research
. Nutrition in Practice 8 addresses phytochemicals and their role in disease prevention

Where ever you belong…

Every country, and every region of a country, has its own typical foods and ways of combining them into meals. The foodways of North America reflect the many different cultural and ethnic backgrounds of its inhabitants. Many foods with foreign origins are familiar items on North American menus: tacos, egg rolls, lasagna, sushi, and gyros, to name a few. Still others, such as spaghetti and croissants, are almost staples in the “American diet.” North American regional cuisines like Cajun and TexMex blend the traditions of several cultures.

Very Important to remember:

❚Foods provide nutrients—substances that support the growth, maintenance, and repair of the body’s tissues.
❚The six classes of nutrients are water, carbohydrates, fats, proteins, vitamins, and minerals.
❚Vitamins, minerals, and water do not yield energy; instead they facilitate a variety of activities in the body.
❚Foods rich in the energy-yielding nutrients (carbohydrates, fats, and proteins) provide the major materials for building the body’s tissues and yield energy the body can use or store.
❚Energy is measured in kcalories.

Coordinating Nutrition Survey Data
The National Nutrition Monitoring program coordinates the many nutrition-related activities of various federal agencies. All major reports that examine the contribution of diet and nutrition status to the health of the people of the United States depend on information collected and coordinated by this national program. A national food and nutrient intake survey, called What We Eat in America, collects data on the kinds and amounts of foods people eat. Researchers then calculate the energy and nutrients in the foods and compare the amounts consumed with standards such as the DRI. What We Eat in America is conducted as part of a larger research effort, the National Health and Nutrition Examination Surveys (NHANES), which examine the people themselves using nutrition assessment methods. The data provide valuable information on several nutrition-related conditions such as growth retardation, heart disease, and nutrient deficiencies. These data also provide the basis for developing and monitoring national health goals.

Why Nutrition...?

Why Whole Foods?

 
Based on the research of many experts in Biochemistry and Biology, it is our modern diet consisting mainly of processed foods, harmful trans-fats plus high amounts of sugars and sodium that is at the root of the obesity epidemic plaguing both adults and children today. To eat healthy is to remove all the preservative and additives from our diet and replace them with whole natural foods like our ancestors used to eat. To keep it simple, think chemical free, natural and organic whole foods as the best for weight loss. Simple Ways to Eat and Cook the Low-Fat, Low Sodium, Low Carbohydrate Way Below is a list of the ways I used to cut the fat, sodium and carbohydrates from the recipes in this Article.
 
Lots of Fruits and Vegetables

 

Fruits and vegetables are the perfect foods and should be included with every meal because they are naturally low in fat, sodium and carbohydrates plus they are rich in antioxidants, vitamins, minerals and fibers which help to fill you up. They are also very low in calories making them a great choice for weight loss. Whenever possible, choose organic produce because they are free of chemicals that can contribute to weight gain.

Starting with your first Reciep

 Either you are Very good cook or a Newbie, These are some simple and easy to made recipes for you to start with your Diet and Nutrition Plan.



Fiesta Chicken Soup

Preparation Time: 10 minutes

Cooking Time: 10 minutes  
Serves: 6

Ingredients:  
2 tsp. (10 ml) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1 lb. (500 g) boneless, skinless chicken breast diced in ½ inch (1.25 cm) pieces 6 cups (1.5 L) reduced sodium chicken stock
1 Roma tomato, seeded and diced
1/2 cup (125 ml) avocado, diced
2 tbsp. (30 ml) fresh lime juice
1/4 tsp. (1 ml) hot sauce or to taste
1/4 cup (50 ml) fresh coriander, coarsely chopped

Preparation:

In a large non-stick saucepan, heat oil over medium-low heat. Add onions and garlic and cook until softened, stirring occasionally. Add broth and bring to a boil. Stir in chicken and reduce heat to low. Partially cover and simmer gently for about 10 minutes. Stir in tomato, avocado, lime juice, hot sauce and coriander. Serve immediately. 

 Nutritional Analysis Per Serving:

Calories: 180
Fat: 7 grams
Sodium: 120 mg. (5%)
Carbohydrate: 8 grams
Protein: 25 grams



Mix Vegetable Grilled Steak Salad

 
Preparation Time: 20 minutes

Cooking Time: 8 minutes

Serves: 4

Ingredients:

Dressing:
1/2 cup (125 ml) unsweetened orange juice 1/2 tbsp. (7 ml) ginger root, grated
1/2 tbsp. (7 ml) white wine vinegar
2 cloves garlic, minced
2 tsp. (10 ml) light soy sauce
2 tsp. (10 ml) sesame oil
2 tsp. (10 ml) liquid raw honey
1 tsp. (5 ml) extra-virgin olive oil
1/4 tsp. (1 ml) hot pepper sauce

Beef:

3/4 lb. (375 g) top sirloin steak, trimmed of all visible fat.


Salad:

12 cups (3 L) mixed lettuce greens
1/2 lb. (250 g) asparagus, trimmed, cooked and cut in 1-inch pieces
12 cherry tomatoes, halved
1/2 cucumber, thinly sliced
1/2 red onion, thinly sliced into rings
1/4 cup (50 ml) fresh cilantro or parsley, chopped grated Parmesan cheese for garnish

Preparation:

In a small bowl, whisk together all dressing ingredients. Pour 1/4 cup (50 ml) of dressing over steak in a shallow glass dish, turning to coat. Marinate in refrigerator for 30 minutes. Reserve remaining dressing.
Grill steak for 3-4 minutes per side for a medium cook. Cool and slice thinly on the diagonal. Toss reserved dressing with lettuce greens, asparagus, tomatoes, red onions, cucumber and cilantro.
Mix steak into the salad and garnish with cheese.

Nutritional Information Per Serving:
 
Calories: 200
Fat: 5 grams
Sodium: 200 mg. (8%) Carbohydrate: 17 grams
Protein: 23 grams


 
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