Eat Well And Lose Weight

Eat Well And Lose Weight



Is your waistband tighter than you'd like? Have you finally decided to​ get down to​ a​ healthful weight and keep it​ there? Then it's time to​ swear off fad diets for good.

For decades,​ most nutrition professionals have told us over and over that weight depends on​ calories in​ and calories out. to​ achieve and maintain a​ healthful weight,​ in​ addition to​ getting plenty of​ exercise for fitness and to​ burn off excess calories,​ it's important to​ eat a​ wide range of​ foods to​ get a​ balanced assortment of​ nutrients.

A calorie-smart diet consists of​ nutrient-dense foods which supply a​ good number of​ essential nutrients compared to​ their calorie counts. Nutrient-dense foods include whole-grain foods; vegetables; fruits; lean meat,​ poultry,​ fish and seafood,​ eggs and cooked dry beans; and skim or​ low-fat milk foods. For balanced,​ diet-wise eating,​ simply choose a​ whole-grain food,​ a​ veggie or​ two,​ a​ fruit,​ a​ lean protein source and a​ low-fat milk food for each meal. Also keep in​ mind that research has shown that including animal protein foods in​ a​ weight-loss diet helps to​ preserve lean muscle tissue while fat is​ lost.

Eggs are one of​ the​ highest quality protein sources and also supply varying amounts of​ numerous other nutrients,​ all for only 75 calories per Large egg. in​ addition to​ being quick and easy to​ prepare,​ nutrient-dense eggs go very well with the​ whole-grain foods,​ veggies and fruits that you need. For example,​ an​ Open-Faced Spinach Omelet Sandwich is​ a​ flavorful,​ well-balanced combo that needs only a​ serving of​ fruit and low-fat milk to​ make a​ hearty,​ healthful meal any time of​ day.

Open-Faced Spinach Omelet Sandwich

(4 servings)


Cooking spray

4 cups fresh whole baby spinach leaves or​ chopped large spinach leaves (about 6 oz.)

1 tablespoon water

4 eggs

1/2 cup low-fat (1%) cottage cheese

2 teaspoons Italian seasoning,​ crushed

1 (8- to​ 9-inch) plain,​ tomato or​ herb-seasoned focaccia bread,​ split crosswise (about 5 oz.)

4 tomato slices


Evenly coat 10-inch omelet pan or​ skillet with spray. Add spinach and water. Cover. Cook over medium heat until spinach is​ wilted,​ about 1 minute. Pour out liquid,​ if​ necessary. in​ medium bowl,​ beat together eggs,​ cheese and seasoning until blended. Pour over spinach mixture. Gently stir to​ evenly distribute mixture in​ pan. Cover. Cook over medium heat until egg mixture is​ almost set,​ about 4 to​ 5 minutes. Remove from heat. Let stand,​ covered,​ until egg mixture is​ completely set,​ about 2 to​ 3 minutes. With pancake turner or​ spatula,​ slide frittata from pan onto bottom half of​ bread. Top with tomato slices and top half of​ bread. to​ serve,​ cut into wedges.


Nutrition information per serving of​ 1/4 recipe using baby spinach and plain focaccia bread: 217 calories,​ 8 gm total fat,​ 216 mg cholesterol,​ 448 mg sodium,​ 121 mg potassium,​ 23 gm carbohydrate,​ 15 gm protein and 10% or​ more of​ the​ RDI for vitamins A,​ B12 and C,​ riboflavin,​ calcium,​ iron,​ phosphorus,​ dietary fiber




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