Diet Recipes

Eating the heart healthy way is a key factor in quality of life and longevity. Low-calorie sweeteners and fat replacers make many of your favorite light foods and beverages possible. Reducing dietary fat is a major dietary goal for many consumers. There is no secret to healthy eating. Be sure to eat a variety of foods, including plenty of vegetables, fruits, and whole grain products. Also include low-fat dairy products, lean meats, poultry, fish, and legumes in your recipes. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. Good nutrition should be part of an overall healthy recipe. If you drink alcoholic beverages, do so in moderation.

You can reduce the time you spend cooking healthy by using a shopping list and keeping a well-stocked kitchen. Read the labels as you shop and pay attention to serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie ones. So, shop for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics like the following:

  • Skimmed milk - 11 Kcals/49kJ
  • Cheese cheddar, reduced fat - 65Kcals/273kJ
  • low fat plain yogurt - 13Kcals/54kJ
  • Light or diet margarine
  • Egg white (discard yolk mostly) - 9 Kcals/38kJ
  • Low fat, low sodium crackers
  • Plain cereal, dry or cooked
  • Brown breads, soft corn tortillas, low fat flour tortillas
  • Dry beans and peas
  • White meat chicken or turkey (remove skin) - 35 Kcals/148kJ
  • Pork: leg, shoulder, tenderloin 46Kcals/193kJ
  • Fish and shellfish (not battered)
  • Beef: round, sirloin, chuck arm, loin and extra lean ground beef
  • Low fat or nonfat salad dressings
  • Herbs and spices
  • Salsa

Drink plenty of water. Fruits and vegetables contain water and can contribute to your daily water intake. Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you think and learn. Choose whole grains more often. Try whole wheat breads and pastas, oatmeal, brown rice. Choose fresh or canned fruit more often than fruit juice. Fruit juice has little or no fiber. Select a mix of colorful vegetables each day. Different colored vegetables provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes. Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals. Eat sweets sparingly. Limit foods and beverages that are high in added sugars. Have low-fat, low-sugar snacks on hand at home, at work, or on the go, to combat hunger and prevent overeating. Eat three meals every day instead of skipping meals or eating a snack instead of a meal.

Easy snack ideas

  • low-fat or fat-free yogurt
  • rice cakes
  • fresh or canned fruits
  • sliced vegetables or baby carrots
  • dried fruit and nut mix (no more than a small handful)
  • air-popped popcorn sprinkled with garlic powder or other spices
  • low-sugar cereal

Many weight loss programs, guides, diet recipes for obese are available in the market. Of these we recommend Recipes-Amazing Weight Loss Programs. The average calorie intake for man is 1500-1750 cal/day and for woman it is 1200 to 1500 cal/day.