You can have 1 oz of pasta and have a big empty plate OR you can have 2-3 times the amount of veggies for the same amount of calories. Check it out!
Trade 1/2 cup of pasta for 1 FULL Cup of:
1. Asparagus: 27 calories
2. Broccoli: 35 calories
3. Brussel Sprouts: 38 calories
4. Cabbage: 41 calories
5. Cooked Cabbage: 65 calories
6. Cauliflower: 23 calories
7. Lettuce: 8 calories
8. Fresh Spinach: 20 calories
9. Cooked Spinach: 41 calories
10. Cooked Collard Greens: 62 calories
The less high-carb foods you eat, the MORE you can eat. Avoid large amounts of pasta, potato, rice, beans & bread. Increase green veggies to increase portions without INCREASING your waistline!
If you want to eat healthy, and store less fat, start eating more low-glycemic foods. Foods that have a higher glycemic index (like potatoes, rice and corn) increase your blood sugar, and are higher in calories too. High-glycemic foods don’t tend to last as long in our system, therefore have a chance of being stored as fat quicker. A lower-glycemic food will stay in your system longer so you have more chance of burning it up, and using it for energy. Low-glycemic foods will also help you keep your blood sugar more stable, which means a nice steady flow of lasting energy. All in all, low-glycemic foods have a lot of perks – especially for weight loss!
(Read this article to learn more about the Glycemic Index by the Mayo Clinic.)
Tip: Choose lower-glycemic foods for snacks and dinner (since you want to keep calories low for snacks and you don’t need a lot of calories (energy) to sleep). Eat high-glycemic carbs during the morning or middle of the day (so you have a chance to use that blood sugar for working, working out and staying active).
Low-Calorie Low-Glycemic Greens
Try adding these greens to your grocery list and daily menu.
- Arugula (salad greens)
- Bean sprouts
- Brussels sprouts
- Chicory (salad greens)
- Endive (salad greens)
- Escarole (salad greens)
- Green Beans
- Green Onions
- Greens (collard, kale, mustard, turnip)
- Iceberg lettuce
- Pea pods
- Peppers (green)
- Sugar snap peas
- Swiss chard
- Watercress (salad greens)
High Glycemic Index Vegetables (over 60) LIMIT THESE
- dried beans
- lima beans
- oyster plant
- sweet potato
There’s just something fun about grilling out on a holiday. The aroma blankets the neighborhood and gives a home a festive atmosphere with each whiff – but grilling out isn’t always healthy. While most people are grilling high-calorie hot dogs and hamburgers, and serving it with potato chips, baked beans and potato salad, you could be grilling up healthier options.
First, there’s the meat. Trade regular beef burgers for homemade turkey burgers. If you buy pre-made burgers, look at the fat content. Most of the time it’s crazy high. I prefer buying lean ground turkey meat and making my own turkey burgers. They not only have less fat, but I can make mine more flavorful. (Try my Spicy Turkey Burger & Mexican Slaw recipe!)
Even if you have kids coming over, watch out for high-cal hot dogs. Either skip the wieners altogether, or look for healthier options with just meat and spices without all the crap (and fat), like Applegate Farms Uncured Beef Hot Dog. (Click here for more dog options). Or, stick to whole meat like grilled chicken, pork or fish instead of doing burgers and hot dogs since they require bread – which is just more unnecessary calories.
As for the sides, leave the potato chips and dip at the grocery story and forget the traditional BBQ sides like cole slaw, baked beans and potato salad, which are loaded with fat and sugar. Instead, go for grilled veggies for tons of flavor without the guilt. They are tasty hot or cold – and a heck of a lot better for you!
10 Healthy Veggie Grillers
1. Grilled Asparagus: Toss asparagus in Olive Oil, Garlic and Sea Salt and place directly on the grill or on a sheet of tin foil.
2. Lemon Cabbage: Slice cabbage into 8 large wedges (using the core to keep the wedges together). Put the wedges in boiling water for 5 minutes. Drain the water and brush equal parts lemon juice and olive oil on wedges of cabbage. Sprinkle with seas salt, a dust of garlic powder and wrap in tin foil. Cook until they are soft and golden grown on the sides.
3. Cilantro Corn: Mix corn, diced onion, red pepper, cilantro, lime juice, sea salt and a little olive oil. Wrap in tin foil or grill loose on a non-stick griddle pan, until kernels are slightly charred.
4. Teriyaki Mushrooms: Wrap mushrooms in a tin foil, keeping the top open, but ready to close. Add teriyaki marinade and a little olive oil. Close the tin foil and cook until they are tender.
5. Curried Brussels Sprouts: Boil brussels sprouts for 2-3 minutes. Drain, and lightly coat the brussels spouts in olive oil. Dust with curry powder and sea salt. Wrap tightly in tin foil. Cook until tender to the core.
6. Grilled Eggplant: Slice eggplant in large slices and coat with lemon juice and olive oil. Grill straight on the grill, or on tin foil.
7. Potato Wedges: If whole potatoes take too long to cook for your liking, cut your potatoes in large wedges and grill in light olive oil and sea salt. Spice them up by adding a sprinkle of parmesan and garlic powder over potato wedges toward the end of grilling. For sweet potato wedges, serve with a light sprinkle of powdered sugar and a drizzle of light maple syrup.
9. Green Beans: Toss green beans in soy sauce, olive oil & fresh minced garlic and let sit for a couple of minutes while you prepare the grill. Lay beans in a tin foil packet (for more flavor) or place on an a grilling pan or grate.
10. Zucchini, Squash & Eggplant: Slice vegetables long-ways and coat in the marinade mixture in the video (below) and grill straight on the grill.
Great Veggie Grilling Tips from allrecipes.com