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Healthy Food For Diet Biography

Source(google.com.pk)

Two eggs scrambled in a pat of butter contain approximately 200 calories. So how does Denny's get from 200 to 1,150 with their Heartland Scramble? And how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This scramble has all the makings of hearty breakfast fare--butter, cheese, protein--but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.

Ingredients

Serves: SubmitPrep: 5min |Cook: 8min |Total: 13min

1 tbsp butter

8 stalks asparagus, woody bottoms removed, chopped into 1" pieces

salt and black pepper to taste

8 eggs

2 tbsp fat-free milk

1/4 cup crumbled fresh goat cheese

4 oz smoked salmon, chopped

Directions

1.Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.

2.Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese.

3.Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon.

Recipe Tips

Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers' market eggs are best.

Nutritional Facts per serving

CALORIES 328.2 CAL

FAT 20.4 G

SATURATED FAT 8.6 G

CHOLESTEROL 485.9 MG

SODIUM 270.7 MG

CARBOHYDRATES 3.1 G

TOTAL SUGARS 2.1 G

DIETARY FIBER 0.8 G

PROTEIN 33.9 G

Some foods do not fit into the five food groups because they are not necessary for a healthy diet. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre.

Examples of ‘discretionary choices’ or occasional foods are:

sweet biscuits, cakes, desserts and pastries

processed meats and fattier/salty sausages, savoury pastries and pies, commercial burgers with a high fat and/or salt content

sweetened condensed milk

ice cream and other ice confections

confectionary and chocolate

commercially fried foods

potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits

cream, butter and spreads which are high in saturated fats

sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.

Small allowance for healthy fats

Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) and omega-6 fats (found in safflower and soybean oil and Brazil nuts). These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet.

The Australian Dietary Guidelines include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

Include the five food groups in your diet

It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:

Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’.

Fruit – this is easy to carry as a snack and can be included in most meals. For example, try a banana with your breakfast cereal, an apple for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of dental caries.

Bread, cereals, rice, pasta and noodles – add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals.

Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide protein. It’s easy to include a mixture of protein into snacks and meals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal.

Milk, yoghurt and cheese – try adding yogurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products.

Serving sizes of vegetables and legumes/beans

One standard serving of vegetables is about 75 g or:

½ cup cooked vegetables

½ cup cooked dried or canned beans, peas or lentils

1 cup salad vegetables

½ cup sweet corn

½ medium potato or other starchy vegetables (such as sweet potato)

1 medium tomato.

Serving sizes of fruit

One standard serving of fruit is about 150 g or:

one medium piece (apple, banana, orange, pear)

two small pieces (apricots, plums, kiwi fruit)

1 cup diced, cooked or canned fruit (no added sugar).

Or only occasionally:

125 ml (1/2 cup) fruit juice (no added sugar)

30 g dried fruit (such as 4 dried apricot halves, 1½ tablespoons sultanas).

Serving sizes of grain (cereal) foods

Choose mostly wholegrain and/or high cereal fibre varieties of grain foods.

One serve equals:

one slice of bread (40 g)

½ medium roll or flatbread (40 g)

½ cup cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa (75-120 g)

½ cup cooked porridge (120 g)

¼ cup muesli (30 g)

2/3 cup breakfast cereal flakes (30 g)

3 crispbreads (35 g)

1 crumpet (60 g) or small English muffin or scone (35 g)

¼ cup flour (30 g)

Serving sizes of lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

One serve equals:

65 g cooked lean red meat (such as beef, lamb. pork, kangaroo), ½ cup lean mince, 2 small chops, 2 slices of roast meat (about 90-100 g raw weight)

80 g cooked poultry such as chicken or turkey (about 100 g raw weight)

1 cup (150 g) cooked dried or canned beans, lentils, chick peas or split peas

100 g cooked fish fillet (about 115 g raw weight) or 1 small can of fish

two large eggs (120 g)

1 cup (150 g) cooked dried or canned legumes or beans, such as lentils, chickpeas or split peas (no added salt)

170 g tofu

30 g nuts or seeds, or nut/seed pastes(no added salt), such as peanut or almond butter, tahini.

Serving sizes of milk, yoghurt and cheese

When choosing serves of milk, yoghurt and cheese or alternatives, choose mostly reduced fat.

One serve equals:

1 cup (250 ml) fresh, long-life or reconstituted powdered milk

½ cup (120 ml) evaporated unsweetened milk

2 slices (40 g) hard cheese (such as cheddar)

½ cup (120 g) ricotta cheese

¾ cup or one small carton (200 g) of yoghurt

1 cup (250 ml) soy, rice or other cereal drink with at least 100 mg of added calcium per 100 ml.

Serves for children and adolescents daily

Children and adolescents

Grains (cereal),rice, pasta and noodles

Vegetables, legumes

Fruit

Milk, yoghurt, cheese

Meat, fish, poultry, eggs, nuts, legumes

Children 2-3 years

2 ½

1 ½

Children 4-8 years

4 ½

1 ½

2 for boys

1.5 for girls

1 ½

Children 9-11 years

5 for boys

4 for girls

2 ½ for boys

3 for girls

2 ½

Adolescents 12-13 years

5.5 for boys

5 for girls

5 ½ for boys

5 for girls

3 ½

2 ½

Adolescents 14-18 years

7 for boys

7 for girls

5 ½ for boys

5 for girls

3 ½

2 ½

Pregnant and breastfeeding girls under 18 years

5 ½

2 ½

Sample serves from the Australian Dietary Guidelines

Serves for women daily

Women

Bread, cereals, rice, pasta, noodles

Vegetables, legumes

Fruit

Milk, yoghurt, cheese

Meat, fish, poultry, eggs, nuts, legumes

Women 19-50 years

2 ½

Women 51-70 years

Pregnant

8 ½

2 ½

3 ½

Breastfeeding

7 ½

2 ½

70+ years

Sample serves from the Australian Dietary Guidelines

Serves for men daily

Men

Bread, cereals, rice, pasta, noodles

Vegetables, legumes

Fruit

Milk, yoghurt, cheese

Meat, fish, poultry, eggs, nuts, legumes

19-50 years

2 ½

51-70

5 ½

2 ½

70+ years

4 ½

3 ½

2 ½

Sample serves from the Australian Dietary Guidelines

Where to get help

Your doctor

Nutritionist

Dietitians Association of Australia Tel. (02) 6163 5200

Community health centre

Nutrition Australia Tel. (03) 8341 5800

Things to remember

Eating a wide variety of healthy foods promotes good health and helps to protect against chronic disease.

Eating a varied, well-balanced diet means eating a variety of foods from each of the five food groups daily, in the recommended amounts.

It is also important to choose a variety of foods from within each food group.