The A to Z of Foods
(Referred by International Fitness Therapist Neeraj Mehta)
Apples: Apples are popular fruit choice among Americans and like all fruits, make an excellent low GI snack. In a large study of people with type I diabetes, those who ate the most apples had the lowest levels of glycated hemoglobin (one of the best measures of diabetes control). Aim to eat at least two serving of fruit every day.
Bacon: bacon is s flavorful ingredients in many dishes. You can make a little bacon go a long way by trimming off all fat and chopping it finely. Lean ham is often a more economical and leaner way to go. In casseroles and soups, a ham or bacon bone imparts a fine flavor without much fat.
Cheese: at around 30 percent fat (most of this being saturated), cheese can contribute quite a lot of fat to a recipe. Although there are a number of reduced fat cheeses available, some of these may lose a lot in flavor for a small reduction in fat. It is worth comparing fat per ounce between brands to find the tastiest one with the lowest fat content. Alternatively, a sprinkle of a grated very tasty cheese such as parmesan may do the job.
Part skim ricotta and 2 percent cottage cheese are 25-50 percent lower in fat. Try them in a sandwich. They yield a fraction of the fat. It’s worth trying some fresh ricotta from a deli you may the texture and flavor more acceptable than of the ricotta available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat toppings for crackers.
Cream and sour cream: keep to very small amounts as these are high in saturated fat. An 8-ounce container of cream can be poured into ice-cube trays and frozen providing small amounts of cream when you need it. Adding one ice cube (about 2/3 ounce ) of cream to a dish adds 7 grams of fat you could also try light cream or reduced fat sour cream; even low fat, evaporated milk is a wonderful alternative for creamy pasta dishes.
Dried beans, peas and lentils: these all have low GI values and are very nutritious. Incorporate them in a recipe, perhaps as a partial substitute, red lentil soup, Mexican burritos or a bean salad) at least once a week. Canned beans, chickpea and lentils are now widely available. They are convenient to use and a great time saver.
Eggs: although the yolk is high in cholesterol the fat in eggs is predominantly monounsaturated and there is no harm in consuming as much as an egg a day within the context of a low fat diet. To enhance your intake of omega 3 fats we suggest using omega 3 enriched eggs.
Fish: seafood is generally a healthy choice but salmon anchovies mackerel trout herring and sardines are richest in beneficial omega 3 fatty acids. Include fish at least once a week.
Grilling: grilling and barbecuing are excellent low fat cooking methods (take care not to burn the meat) lean cuts of meat chicken and fish can be quickly cooked this way. Marinating first or basting during cooking will add flavor moisture and tenderness.
Herbs: fresh herbs are easily grown at home in pots or gardens and are available in most supermarkets these days and there really is on substitutions for the flavor they impart.
Ice cream: a source of carbohydrate, calcium, riboflavin, retinol and protein higher fat varieties have the lowest GI values but don’t use that as an excuse. It’s better to choose to lower fat varieties.
Jam: a tablespoon of jam on toast far fewer calories than lightly spreading butter or margarine on toast.
Keep: jars of minced garlic, hot peppers, or ginger in the refrigerator to spice up your cooking in an instant.
Lemon juice: try fresh squeeze with ground black pepper on vegetables rather than butter. Lemon the GI value of a food.
Meat: lean meat is the best source of iron (the nutrient used in carrying oxygen in our blood), so we suggest including it at least two to three times a week . it is important that all visible fat is trimmed from meat before cooking and that the portions be kept moderate.
Nuts: research suggests that those who regularly eat nuts have a lower risk of heart attack. Nuts are high in poly and monounsaturated fats vitamin E and fiber. Try some sprinkled over your breakfast cereal salad or dessert and enjoy a small snack of unsalted nuts occasionally. Also try adding soy ”nuts” (dry roasted soy beans) and chick nuts to a mix.
Olive oil: rich in monounsaturates and antioxidants extra virgin olive oil is the perfect base for vinaigrette dressing marinades and Mediterranean style cooking.
Pasta: a food to be eaten aas often as desired just remember to moderate portions. Fresh or dried the preparation is easy. Simply boil in water until just tender or all dented drain and toss with pesto a tomato sauce or sprinkle of parmesan pepper and olive oil. pasta is a carbohydrate rich in B vitamins.
Red wine: a traditional part of the Mediterranean diet, red wine has been found to be Cardioprotective when consumed in moderation. This means no more 5-10 ounce in a day preferably with meals. Wine is a great flavoring in cooking too.
Stock: make your own vegetables beef, chicken, or fish stock. Prepare it in advance refrigerate it, then skim off any accumulated fat from the top. Prepared stock is available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat topping for crackers.
Tomatoes: tomatoes and tomato sauces can be used with great versatility they have a low GI value and are rich in health giving lycopenes, a form of vitamin a that also serves as an antioxidant.
Unsaturated fats: are good for you, but eat them in moderation. Avoid the saturated fats found in fried fast foods and bakery products. Enjoy the monounsaturated fats in avocados and olive and canola oils.
Vinegar: a vinaigrette dressing ( 1 tablespoon of vinegar and teaspoons of oil) with your salad can lower the blood glucose response to the whole meal by up to 30 percent. The best types of Vinegars for this purpose are red or white wine vinegar, or use lemon juice.
Whole grains: this includes barley, bulgur ( cracked wheat), corn, oats, rice and wheat. Most whole grains have a lower GI value than refined cereals and they are also nutritionally superior, containing higher levels of fiber, vitamins, minerals and phytoestrogens. Eating one or more serving a day is associated with improvements in insulin sensitivity and with a lower risk of cancer and heart disease.
Yogurt: yogurt is a valuable food in many ways. It is a good souce of calcium, gut friendly bacteria, protein, and riboflavin. Unlike milk, it is suitable for those who are lactose intolerant. Low fat plain yogurt is a suitable substitution for sour cream. If using yogurt in a hot sauce or casserole, add it at the last minute and do not let it boil, or it will curdle. It is best if you can bring the yogurt to room temperature before adding to the hot dish to do this, mix a small amount of yogurt with a little sauce from the dish. Then stir this mixture back into the bulk of the sauce.
Zero fat: is unhealthy, so learn how to get just the right amount you need. Our bodies need essential fatty acids that can’t be synthesized and must be supplied in the diet. Fat adds flavor use monounsaturated fats such as olive oil, canola oil, and flaxseed oil in your cooking
References/ Web links
Food List – Eating A to Z
eatingatoz.com/food-list/
The Best Superfoods, from A to Z | Greatist
greatist.com/health/superfoods-a-to-z
Food beginning with [A-Z] - The Food Coach
www.thefoodcoach.com.au/food/?Alpha=%5BA-Z%5D
Healthy food database for people to learn more about foods, how to select and store, health benefits and nutritional value. Links to healthy recipes. User can ...
www.oxfordreference.com/viewByDOI/10.1093/acref/9780192803511.001.0001
From absinthe to zabaglione, this dictionary reveals the origin, meaning, and development of a host of gastronomic terms.
www.bbc.com/food/ingredients/by/letter/a
Browse the BBC Food recipe archive by ingredients and learn more about the storage, preparation and purchasing of your foods.
www.bbc.com/food/ingredients
(Referred by International Fitness Therapist Neeraj Mehta)
Apples: Apples are popular fruit choice among Americans and like all fruits, make an excellent low GI snack. In a large study of people with type I diabetes, those who ate the most apples had the lowest levels of glycated hemoglobin (one of the best measures of diabetes control). Aim to eat at least two serving of fruit every day.
Bacon: bacon is s flavorful ingredients in many dishes. You can make a little bacon go a long way by trimming off all fat and chopping it finely. Lean ham is often a more economical and leaner way to go. In casseroles and soups, a ham or bacon bone imparts a fine flavor without much fat.
Cheese: at around 30 percent fat (most of this being saturated), cheese can contribute quite a lot of fat to a recipe. Although there are a number of reduced fat cheeses available, some of these may lose a lot in flavor for a small reduction in fat. It is worth comparing fat per ounce between brands to find the tastiest one with the lowest fat content. Alternatively, a sprinkle of a grated very tasty cheese such as parmesan may do the job.
Part skim ricotta and 2 percent cottage cheese are 25-50 percent lower in fat. Try them in a sandwich. They yield a fraction of the fat. It’s worth trying some fresh ricotta from a deli you may the texture and flavor more acceptable than of the ricotta available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat toppings for crackers.
Cream and sour cream: keep to very small amounts as these are high in saturated fat. An 8-ounce container of cream can be poured into ice-cube trays and frozen providing small amounts of cream when you need it. Adding one ice cube (about 2/3 ounce ) of cream to a dish adds 7 grams of fat you could also try light cream or reduced fat sour cream; even low fat, evaporated milk is a wonderful alternative for creamy pasta dishes.
Dried beans, peas and lentils: these all have low GI values and are very nutritious. Incorporate them in a recipe, perhaps as a partial substitute, red lentil soup, Mexican burritos or a bean salad) at least once a week. Canned beans, chickpea and lentils are now widely available. They are convenient to use and a great time saver.
Eggs: although the yolk is high in cholesterol the fat in eggs is predominantly monounsaturated and there is no harm in consuming as much as an egg a day within the context of a low fat diet. To enhance your intake of omega 3 fats we suggest using omega 3 enriched eggs.
Fish: seafood is generally a healthy choice but salmon anchovies mackerel trout herring and sardines are richest in beneficial omega 3 fatty acids. Include fish at least once a week.
Grilling: grilling and barbecuing are excellent low fat cooking methods (take care not to burn the meat) lean cuts of meat chicken and fish can be quickly cooked this way. Marinating first or basting during cooking will add flavor moisture and tenderness.
Herbs: fresh herbs are easily grown at home in pots or gardens and are available in most supermarkets these days and there really is on substitutions for the flavor they impart.
Ice cream: a source of carbohydrate, calcium, riboflavin, retinol and protein higher fat varieties have the lowest GI values but don’t use that as an excuse. It’s better to choose to lower fat varieties.
Jam: a tablespoon of jam on toast far fewer calories than lightly spreading butter or margarine on toast.
Keep: jars of minced garlic, hot peppers, or ginger in the refrigerator to spice up your cooking in an instant.
Lemon juice: try fresh squeeze with ground black pepper on vegetables rather than butter. Lemon the GI value of a food.
Meat: lean meat is the best source of iron (the nutrient used in carrying oxygen in our blood), so we suggest including it at least two to three times a week . it is important that all visible fat is trimmed from meat before cooking and that the portions be kept moderate.
Nuts: research suggests that those who regularly eat nuts have a lower risk of heart attack. Nuts are high in poly and monounsaturated fats vitamin E and fiber. Try some sprinkled over your breakfast cereal salad or dessert and enjoy a small snack of unsalted nuts occasionally. Also try adding soy ”nuts” (dry roasted soy beans) and chick nuts to a mix.
Olive oil: rich in monounsaturates and antioxidants extra virgin olive oil is the perfect base for vinaigrette dressing marinades and Mediterranean style cooking.
Pasta: a food to be eaten aas often as desired just remember to moderate portions. Fresh or dried the preparation is easy. Simply boil in water until just tender or all dented drain and toss with pesto a tomato sauce or sprinkle of parmesan pepper and olive oil. pasta is a carbohydrate rich in B vitamins.
Red wine: a traditional part of the Mediterranean diet, red wine has been found to be Cardioprotective when consumed in moderation. This means no more 5-10 ounce in a day preferably with meals. Wine is a great flavoring in cooking too.
Stock: make your own vegetables beef, chicken, or fish stock. Prepare it in advance refrigerate it, then skim off any accumulated fat from the top. Prepared stock is available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat topping for crackers.
Tomatoes: tomatoes and tomato sauces can be used with great versatility they have a low GI value and are rich in health giving lycopenes, a form of vitamin a that also serves as an antioxidant.
Unsaturated fats: are good for you, but eat them in moderation. Avoid the saturated fats found in fried fast foods and bakery products. Enjoy the monounsaturated fats in avocados and olive and canola oils.
Vinegar: a vinaigrette dressing ( 1 tablespoon of vinegar and teaspoons of oil) with your salad can lower the blood glucose response to the whole meal by up to 30 percent. The best types of Vinegars for this purpose are red or white wine vinegar, or use lemon juice.
Whole grains: this includes barley, bulgur ( cracked wheat), corn, oats, rice and wheat. Most whole grains have a lower GI value than refined cereals and they are also nutritionally superior, containing higher levels of fiber, vitamins, minerals and phytoestrogens. Eating one or more serving a day is associated with improvements in insulin sensitivity and with a lower risk of cancer and heart disease.
Yogurt: yogurt is a valuable food in many ways. It is a good souce of calcium, gut friendly bacteria, protein, and riboflavin. Unlike milk, it is suitable for those who are lactose intolerant. Low fat plain yogurt is a suitable substitution for sour cream. If using yogurt in a hot sauce or casserole, add it at the last minute and do not let it boil, or it will curdle. It is best if you can bring the yogurt to room temperature before adding to the hot dish to do this, mix a small amount of yogurt with a little sauce from the dish. Then stir this mixture back into the bulk of the sauce.
Zero fat: is unhealthy, so learn how to get just the right amount you need. Our bodies need essential fatty acids that can’t be synthesized and must be supplied in the diet. Fat adds flavor use monounsaturated fats such as olive oil, canola oil, and flaxseed oil in your cooking
References/ Web links
Food List – Eating A to Z
eatingatoz.com/food-list/
The Best Superfoods, from A to Z | Greatist
greatist.com/health/superfoods-a-to-z
Food beginning with [A-Z] - The Food Coach
www.thefoodcoach.com.au/food/?Alpha=%5BA-Z%5D
Healthy food database for people to learn more about foods, how to select and store, health benefits and nutritional value. Links to healthy recipes. User can ...
www.oxfordreference.com/viewByDOI/10.1093/acref/9780192803511.001.0001
From absinthe to zabaglione, this dictionary reveals the origin, meaning, and development of a host of gastronomic terms.
www.bbc.com/food/ingredients/by/letter/a
Browse the BBC Food recipe archive by ingredients and learn more about the storage, preparation and purchasing of your foods.
www.bbc.com/food/ingredients
Look for the below links for more Health and Fitness Updates
• International Fitness Therapist Neeraj Mehta
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• Dr. Neeraj Mehta
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