Salmon Salad
NUTRITIONS: 1 serving: 305 calories, 18g fat (4g saturated fat), 67mg cholesterol, 571mg sodium, 13g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch. SERVINGS: 4 You will need: 1 salmon fillet (1 pound) 1/2 teaspoon salt 1/2 teaspoon plus 1/8 teaspoon coarsely ground pepper, divided 2 tablespoons lemon juice, […]
Chicken & Avocado Salad
Sometimes, salads can end up being belly bombs in disguise, and you’d never know any better. When put in the hands of a restaurant line cook, a harmless bowl of greens can turn into an unmitigated mash-up of dressing deluges, cheese flurries, and crouton catastrophes. That defeats the purpose of your seemingly healthier lunch or […]
Healthy Fats & Oils
Olive and canola oil are good fats. So are the omega-3 fatty acids found in fish, walnuts, pumpkin seeds, flax seeds, and soy. Trace amounts of trans fats are found naturally in certain animal products. They are also found in certain packaged and processed foods such as pre-made desserts and pastries. Saturated fat is found in […]
Healthy Protein Sources
It is possible to get your daily protein needs from plant sources, such as dried beans, nut, and seeds, and whole grains. However, many people like to eat meat, fish, and eggs, which are also good sources of protein. The amount of protein you will need will depend on a variety of factors, including age, […]
Dairy & Calcium Sources
Choose two or three servings from the dairy and calcium group each day. If you don’t like, or can’t eat dairy products, look for deep green leafy vegetables or calcium-fortified orange juice and other foods. You can also choose calcium-fortified non-dairy milks and yogurt such as nut-based milks, and calcium-fortified tofu. 1 cup of low- or non-fat milk […]
