healthy dinner and snacks: it is manageable
Dinner
Eat a variety of
vegetables. To increase variety, try some that might be new to you, such as those from the cabbage family (broccoli, Brussels sprouts, cauliflower, and cabbage), dark-green leafy vegetables (spinach and kale), and yellow-orange vegetables (turnip and sweet potatoes). For old favorites, like peas and green beans, skip the butter and sprinkle with lemon juice or herbs. Or, how about a baked potato, with the skin, and topped with low-fat yogurt and chives, tomato salsa, or a small amount of low-fat cheese? Try whole
wheat pasta and casseroles made with brown rice, bulgur, and other grains. If you are careful with preparation, these dishes can be excellent sources of fibre and low in fat. For example, when milk and eggs are ingredients in a recipe, try using semi skimmed or skim milk, reduce the number of egg yolks and replace with egg whites.
Some ideas for grain-based dishes
- Whole wheat spaghetti with fresh tomato sauce;
- Whole wheat macaroni and chickpea stew in tomato sauce;
- Tuna noodle casserole, using water-packed tuna (or rinsed, oil-packed tuna), skim milk, and fresh mushrooms or sliced water chestnuts;
- Turkey, broccoli and brown rice casserole using skim milk and egg whites;
- Eggplant lasagna, made with broiled eggplant and part-skim mozzarella or ricotta cheese.
Substitute
whole-grain breads and rolls for white bread. Choose main dishes that call for fish, chicken, turkey or lean meat. Don't forget to remove the skin and visible fat from poultry and trim the fat from meat.
Some good low-fat choices
- Red snapper stew;
- Flounder or sole florentine (make the cream sauce with skim milk);
- Salmon loaf (use skim milk, rolled oats, and egg whites);
- Baked white fish with lemon and fennel;
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