Saturday, April 30, 2016

Best Healthy recipes for weight loss you must try

Best Healthy recipes for weight loss you must try

One element of diet is food, and one way to serve food is by cooking. In this article we will present some healthy recipes for weight loss. Straight from Mayo Clinic, real Mayo clinic.  The meal plan of Mayo clinic can actually differes but they follow the same food pyramid guide.  The pyramid basically depicts on what to eat more and what less.  The benefit is that you will surely enjoy the diet. Now the pyramid itself.

The Mayo Clinic Pyramid

The pyramid lists some food items and physical exercise. The rationale for the pyramid is simple. The food at the lower portion of the pyramid should be eaten more than the above. As a result, you basically need to eat more fruits and vegetables and less so for other food items.  The mayo clinic healthy recipes for weight loss  and dietary plan also follows the principles. As why those food items included in the pyramid here we will detail it.

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Fruits

Fruits are very good for your diet and part for healthy recipes for weight loss. Fruits contains enormous amount of water, vitamin, mineral and other substances.  One serving of fruit based on the pyramid will provide you 60 calories.  Plus it’s fat free so you can eat it as many as you want.

Another benefit of fruit is that they rich in fiber. Along with vegetables, it won’t be absorbed by your body and can make you feel full.

Best fruit to eat is fresh, although frozen and canned fruit can be your options. For canned fruit however, use it sparingly as it often processed which can increase calorie content of the fruit.

Vegetables

Vegetables shared many attributes of fruits, thus they’re also great for healthy recipes for weight loss. Roots, leaves and tubers like carrot, lettuce and salad green are part of vegetables family.

In terms of nutritients, food like fruit vegetables contain no fat, cholesterol while rich in minerals, vitamins and other beneficial pythochemical substance.

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Like fruit, the best vegetables to eat is fresh one. Be careful with canned vegetables as they may contain some amount of sodium. Added as preserving material.  If you had to buy canned vegetables, you can rinse them before use to eliminate or reduce the sodium content.

Carbohydrates

Carbohydrates includes a wide range of food items. Grains, strach, beans, rice. Flours, they’re all containing carbohydrates.  The health benefit of carbohydrates are depending on how they processed.  Generally the less processed carbohydrates containing food. The better for your body.   One example is whole grain breads.

Protein and dairy products

Protein are the base building substance of any organism.  Your skin, bone, hair and all of your body parts need protein.  Protein however often considered as only found in animals, however plants also does contain amount of protein which could be essential for your health.

Fat

Any diet plan that does not include this substance is bound to be not enjoyable and painful. Fat is one essential nutrients, your body in fact, cannot run properly without fat. As nutrient it holds important function to keep your cells and metabolism at steady pace.  How much and what kind of fat you should eat is not many.  The best fat comes from plant products, while un-healthy fat may come from processed animal meat products.

Studies however indicates that people who substitutes most of his/her daily intake of fat with the one that came from vegetable oils are bound to have healthier life, reduced risk of cardiovascular dysfunction and reduced risk of cancer. Animal based fat however are still allowed although need to be served sparringly.

Sweets

This food group includes various candy and sweet snack and beverages like cokes you may find commercially. This kind of food often rich in calories and fat but less in terms of nutrients.  Mayo clinic diet are still allow intakes of those, but be considerate in how many you can eat or drink them.

The recipes

In the following, we will provide a collection of healthy recipes for weight loss based on Mayo clinic guide. All these recipes are designed according to pyramid.  Beside method and ingredients. We will also provide the pyramid serving count and the calories statement for each meal.

 

Baked Chicken served with Pears

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10 minutes of preparations • 20 minutes required for cooking • Serves 8 people.

Ingredients:

  • 8 / 4-oz. boneless, skinless chicken breasts

  • 1 teaspoon. tarragon

  • 1 tablespoon of olive oil divided by half.

  • 4 medium sweet onions, thinly sliced

  • 4 pears, seeded and thinly sliced

  • 1 c. low-fat feta cheese crumbles


Preparation:

  1. Preheat oven to 375 F.

  2. Rub each chicken breast with tarragon.

  3. In a large, ovenproof skillet, heat ½ tablespoon olive oil and use it to cook the chicken a side until lightly golden. Add the remaining oil and sliced onion, and keep on cooking it until the onion become translucent

  4. Lightly cover the skillet with foil. Place skillet in oven and start baking both of the chicken and onion for about 15 minutes. Chicken should reach 165 F when tested with a meat thermometer. After 15 minutes, remove them from the oven and let it rest (keep them covered).

  5. Plate chicken as follows: Use the cooked onion as base, put the chicken on top. Arrange pear slices on and around chicken.

  6. Sprinkle each with 2 tablespoons feta. Serve while hot.


 

Pyramid servings:

Vegetables 3,

Fruits 1,

Protein/Dairy 1,

Per serving:

  • Calories 255,

  • Protein 31 g, Carbohydrate 26 g, Total fat 3 g,

  • Monounsaturated fat 1.6 g,

  • Cholesterol 66 mg, Sodium 199 mg, Fiber 4 g,


 

Breakfast Burrito

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5 minutes preparation time • 10 minutes of cooking • Single serve

Ingredients:

  • ½ c. chopped tomato

  • 2 tablespoon. chopped onion

  • ¼ c. canned corn — with no salt added

  • ¼ c. egg substitute

  • 1 whole-wheat flour tortilla, 6-inch diameter

  • 2 tbsp. salsa


Preparation:

  1. Add the chopped tomato, onion and corn in a small skillet. Use medium amount of heat to cook until their liquid evaporates.

  2. Scramble the egg substitutes along with the vegetables and keep them cooked for three minutes

  3. Upon serving. Distribute the egg mixture at the center of the flottilas and and use the salsa as toppings Fold both sides of the tortilla up over the filling, then roll to close.


 

Pyramid servings:

Vegetables 1,

Carbohydrates 2,

Protein/Dairy .5,

Per serving:

Calories 231,

Protein 12 g, Carbohydrate 34 g, Total fat 5 g,

Monounsaturated fat 2 g, Cholesterol 1 mg, Sodium 519 mg,

Fiber 8 g,

Heart-Healthy Oatmeal

5 minutes preparation time • 10 minutes cooking time • Serves 6

Ingredients:

  • 2 c. old-fashioned rolled oats

  • 1 c. blueberries

  • ¼ c. dried cranberries or raisins

  • ¼ c. brown sugar

  • 2 c. fat-free vanilla yogurt, sweetened with low-calorie sweetener

  • ¼ c. chopped walnuts

  • 3¼ c. water


Preparation:

  1. Boil the water in the medium saucepan; after that stir in oats.Return to the water boils and use medium heat now. Cook about 5 minutes or untilthe oats absorb most of the liquid. Stir it After cooked, remove from heat.

  2. Add fruit into oatmeal. Spoon into bowls. Top with brown sugar, yogurt and walnuts. Serve to you or your beloved one.


Pyramid servings:

Fruits 1,

Carbohydrates 1,

Protein/Dairy .5,

Fats 1,

Sweets 1,

Per serving:

Calories 249,

Protein 9 g, Carbohydrate 42 g, Total fat 5 g,

Monounsaturated fat 2 g, Cholesterol 1 mg, Sodium 51 mg,

Fiber 5 g.

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