Home Health Care: Healthy Food Tips Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food Tips Biography

Source(google.com.pk)

dark chocolate

Getty Images

Why it’s good for you: If you want to treat yourself, dark chocolate is the way to go. It’s better than milk chocolate because of its high concentration of cocoa, which is packed with disease-fighting antioxidant plant chemicals called flavonol; milk chocolate contains only modest amounts. Those antioxidants can help reduce the risk of blood clots and lower blood pressure and inflammation as well as improve insulin resistance. A recent study even found that those who indulged in a little bit of chocolate five times a week were slimmer than those who didn’t. “I tell all my patients that a little can go a long way,” says Janet Bond Brill. “Eat chocolate by the piece and not by the pound.”

How to eat it: Keep a dark-chocolate bar around and have a little piece when you crave a treat.

Serving size: 1 oz.

Calories: 170

(MORE: 15 Guilt-Free Ways To Indulge in Chocolate)

Recipe: Dr. Janet’s Flourless Dark-Chocolate Brownies with Walnuts

Yield: 16 servings

Ingredients

1 15-oz. can black beans, drained and rinsed

¾ cup packed Splenda brown-sugar blend

½ cup quick-cooking oats

¼ cup unsweetened dark cocoa powder

¼ cup extra-virgin olive oil

2 tablespoons ground flaxseeds

1 tablespoon espresso powder

1 teaspoon vanilla extract

¼ teaspoon salt

½ cup chopped walnuts

Preheat oven to 350°F. Spray a 9-in. baking pan with nonstick cooking spray. Place black beans in a mixing bowl. Add the sugar, oats, cocoa powder, olive oil, espresso powder, flaxseeds, vanilla and salt. With an electric mixer, blend the ingredients for about 2 minutes until the black beans are mushy and the mixture is smooth. Scrape batter into the prepared pan and bake for 30 to 35 minutes until the edges pull away from the sides of the pan and the middle of the brownies is firm. Let cool before slicing into 16 pieces.

Nutrition per serving (1 brownie):

Calories: 140

Fat: 6 g

Sodium: 89 mg

Carbohydrates: 16 g

Dietary fiber: 2 g

Sugars: <1 g

Protein: 3 g

Fat-Free Greek Yogurt

1 6-oz. container of 0% (fat-free) Greek yogurt

¼ cup canned pumpkin puree (no sugar added)

2 packets Splenda with fiber (or sweetener of choice)

¼ teaspoon pumpkin-pie spice

2 tablespoons fat-free whipped cream

1 tablespoon chopped (diced) walnuts

Mix all ingredients together; top with whipped cream and walnuts if desired.

Nutrition per serving:

Calories: 170

Fat: 5 g

Cholesterol: 0 mg

Sodium: 70 mg

Carbohydrates: 16 g

Dietary fiber: 3 g

Sugars: 10 g

Protein: 17 g

Fat-Free Milk

Why it’s good for you: Dairy products are a primary source of calcium for Americans, and they also contain vitamin D, both of which contribute to bone health. Eating low-fat or nonfat dairy has been associated with a reduced risk of heart disease and Type 2 diabetes and with lower blood pressure in adults. And chocolate milk is a great way to replenish after a workout.

How to eat it: Drink a glass by itself or add it to oatmeal or cereal.

Serving size: 1 cup

Calories: 86

(MORE: Eat like a Champ: The Best Foods for Runners)

Recipe: Dr. Janet’s European-Style Thick Hot Cocoa

Yield: 2 cups (4 servings)

Ingredients

½ cup unsweetened cocoa powder

2 tablespoons Splenda brown-sugar blend

1 tablespoon cornstarch

1/8 teaspoon ground cinnamon

2 cups fat-free milk

In a saucepan, mix cocoa, sugar, cornstarch and cinnamon. Whisk in 1 cup milk to make a thick paste and to dissolve the dry ingredients. This will look like thick chocolate frosting. Whisk in the remaining 1 cup milk until smooth. Place over low heat and stir until steaming and thick. Do not boil. Serve hot. (For more creaminess, you can add a little fat-free half-and-half and a dollop of fat-free whipped topping.)

Nutrition per serving (½ cup):

Calories: 190

Sodium: 95 mg

Fat: 2.5 g

Carbohydrates: 34 g

Dietary fiber: 3 g

Sugars: 26 g

Protein: 9 g

Extra-Virgin Olive Oil

Why it’s good for you: Olive oil is a staple in the heart-healthy Mediterranean diet. It’s high in monounsaturated fats that can help lower cholesterol. Health experts recommend cutting the amount of saturated fats in your diet and incorporating more monounsaturated and polyunsaturated fats in order to decrease your risk of heart disease.

Extra-virgin olive oils are a better option than other olive oils, since they’re less refined. Extra-virgin olive oil contains antioxidant compounds as well as vitamin E and oleocanthal, which can reduce inflammation.

How to eat it: A little olive oil goes a long way, so just use a small amount in cooking or for roasting vegetables.

Serving size: 1 tablespoon

Calories: 119

(MORE: Can Olive Oil Help Prevent Stroke?)

Recipe: Dr. Janet’s Raspberry Olive Oil Vinaigrette

Ingredients

1/3 cup fresh raspberries

1 tablespoon balsamic vinegar

2 teaspoons Dijon mustard

1 tablespoon water

1 garlic clove, minced

½ teaspoon honey

Salt and freshly ground black pepper to taste

5 tablespoons extra-virgin olive oil

2 tablespoons shallots, chopped

In a blender or food processor, combine all dressing ingredients except the oil and shallots and process until smooth. Slowly add in the oil and blend until dressing has a thick consistency. Stir in shallots. Chill dressing until ready to serve salad.

Chia Seeds

Why they’re good for you: Like flaxseeds, chia seeds are a good source of the plant omega-3 fatty acid ALA and protect against inflammation, arthritis and heart disease. Unlike flax, chia seeds don’t need to be ground or refrigerated.

How to eat them: Sprinkle seeds into cereals, oatmeal, salads, breads and smoothies.

Serving size: 1 oz.

Calories: 138

Recipe: Whole-Wheat Chia Pumpkin Pancakes

Yield: 10 pancakes

While normal pancakes may not pack much of a nutritional punch, these ones are made with whole-grain flour, chia seeds, pumpkin and steel-cut oats — filled with fiber, healthy fats and nutritional goodness.

Ingredients

1 cup whole-wheat flour

½ cup cooked steel-cut oats  (¼ cup dry, cooked in water)

1 cup light soy milk

¼ cup egg substitute

1 tablespoon canola oil

2 tablespoons honey

¼ cup pure canned pumpkin

½ teaspoon pumpkin-pie spice

1 ½ teaspoons baking powder

¼ teaspoon salt

2 tablespoons chia seeds

Syrup or other desired toppings

Spray griddle or pan with cooking spray and bring to a medium heat. Beat egg substitute with soy milk and oil. Add in pumpkin and stir. Add in cooked oatmeal and mix well. In a separate bowl, combine flour, pumpkin-pie spice, baking powder and salt. Slowly stir flour mixture into pumpkin-egg mixture. Add honey and stir until combined.  At the last minute, stir in chia seeds. Pour ¼-cup portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown. Flip and cook until centers are completely done, about 3 to 4 minutes. Top with syrup or other desired toppings.

Nutrition per serving (3 small pancakes):

Calories: 270

Fat: 8 g

Cholesterol: 0 mg

Sodium: 420 mg

Carbohydrates: 45 g

Dietary fiber: 9 g

Sugars: 10 g

Protein: 10 g