How To Get Your Money’s Worth In Nutritive Value
Your mission, should you choose to accept it, is to get the most nutritious food for the least money. These foods are important tools in accomplishing that mission.
Notice that most of them are available on the perimeter of your grocery store and that I have separated them into departments.
WARNING: Your grocery dollar will self-destruct in 8 seconds if you don’t shop wisely.
If you follow a low-carb, high-fat and protein diet like Atkins or Primal eating, the dairy section is a wonderland of decadent choices for you. Heavy cream, sour cream, cream cheese, hard cheeses. Yum! But bear in mind that these delights can be pricey and be sure to follow portion guidelines. Let’s not get too carried away. If you follow a more traditional diet, treat yourself to:
The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein and, like any dairy food, is rich in calcium and contains zinc and riboflavin. Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice.
You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings, stuffings and spreads. Yogurt can replace heavy creams, sour cream and whole milk in a wide range of dishes, saving scads of fat and calories.
You can substitute half or all of the higher fat ingredients. Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a baked potato instead of piling on fat-laden sour cream.
Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself. Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable sweet treat.
Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetables such a scallions and chives for extra zip.
To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.
White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.
The health benefits of fish are greater than experts imagined – and they’ve always considered it a health food.
The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight eating seafood.
As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol.
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.
Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.
Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meat loaf hold together.
Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.
Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner …