A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber.
A survey at Harvard Medical School found that the chances of dying of cancer are lowest among people who eat tomatoes (or strawberries) every week.
And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces, casseroles and soups taste great while retaining their nutritional goodness and low-calorie status. Even plain old spaghetti sauce is a fat-burning bargain when served over pasta, so think about introducing tomatoes into your diet
Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.
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.
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. Many kitchen gadget departments even sell a simple funnel for making yogurt cheese.
Yogurt can replace heavy creams 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.