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Tip 1 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.
Tip 2 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.
Tip 3 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!
Tip 4 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.
Tip 5 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.
Tip 6 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.
Tip 7 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.
Tip 8 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.
Tip 9 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.
Tip 10 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!