3 HIGH FIBER, HIGH PROTEIN, LOW-CARB HEALTHY MEALS

3 HIGH FIBER, HIGH PROTEIN, LOW-CARB HEALTHY MEALS

These deliciously healthy, high protein, high fiber, low carb meals will keep you full and satisfied. Fill half your plate with vegetables, include about 3 to 4 ounces of lean protein, and make a quarter of your plate whole grains. Try to use a smaller dinner plate or bowl to keep your portion sizes in check. Enjoy!

SOUTHWEST VEGGIE DELIGHT

Ingredients:

  • ¾ cup cooked brown rice or quinoa
  • ½ cup canned low-sodium black beans, rinsed
  • ¼ cup of pico de gallo
  • ½ sliced bell pepper
  • ¼ cup reduced fat shredded cheddar
  • ¼ of an avocado, sliced
  • squeeze of fresh lime

Directions:

  • Mix rice, black beans, and pico de gallo together.
  • Top with cheese, avocado slices, and a squeeze of fresh lime.

408 calories, 70 g carb,  19 g protein, 9 g fat


 

OPEN-FACED TUNA MELT

Ingredients:

  • 3 oz tuna, packet or canned in water
  • 2 tbsp 2% fat plain greek yogurt (~1 oz)
  • ½ cup carrots, chopped
  • ½ cup celery, chopped
  • ¼ cup onion, chopped
  • 1 slice reduced-fat provolone cheese
  • 2 thin tomato slices
  • 1 slice of 100% whole wheat bread, toasted
  • salt and pepper, to taste

Directions:

  • In a large bowl combine tuna, with with chopped carrots, celery, onion, yogurt, salt and pepper.
  • Spread evenly on toasted bread.
  • Top with 2 slices of tomato and one slice of provolone cheese.
  • Broil in oven for ~2 minutes, or until cheese is melted.

361 calories, 29 g carb,  43 g protein, 8 g fat


 

SIMPLE CHICKEN (OR TOFU) STIR FRY

Ingredients:

  • 4 oz of grilled chicken breast or tofu, cubed (~1”)
  • ½ tbsp extra virgin olive oil
  • ½ cup snap peas
  • 1 cup bell peppers, sliced
  • ⅓ cup onions, sliced
  • 2 tbsp low-sodium soy sauce
  • ¾ cup cooked brown rice

Directions:

  • Heat olive oil in a large non-stick pan over medium-high heat.
  • Add chicken or tofu and cook, stirring occasionally, until meat or tofu begins to brown.
  • Add veggies and cook for an additional 4 minutes.
  • Add soy sauce and continue to stir.
  • Serve over brown rice.

478 calories, 48 g carb, 43 g protein, 13 g fat (with chicken)

427 calories, 50 g carb, 24 g protein, 16 g fat (with tofu)

*All nutrition information obtained from Calorie King.

CAN I EAT FRUTI IF I AM A DIABETIC?

CAN I EAT FRUTI IF I AM A DIABETIC?

Fruit contains some of the highest levels of antioxidants, and essential vitamins and minerals needed for good health. So even if you’re a diabetic, the good news is that fruit can be part of a healthy well balanced diet!

It is important to distinguish between “added sugar” and naturally occurring sugar. The sugar in fruit is naturally occurring, and therefore is processed by the body differently than added sugar. Keep in mind that fruit, being a carbohydrate, will cause a rise in blood sugar, but the fiber and naturally occurring sugar in fruit are much slower to digest than the added sugar in say a cookie, cake or candy. The fiber in fruit can help you feel full longer, helping to keep your blood sugar stable. Berries and fruit with skin, are a great choice because they contain some of the highest amounts of fiber.

Look for fruit that is fresh, frozen or canned (without added sugar). Practice portion control when eating fruit, and try to limit dried fruit (which sometimes contains added sugar) to no more than 2 tablespoons per serving. Additionally, eating a piece of fruit is a great way to satisfy a craving for sweets, try ½ cup of fresh berries with Greek yogurt for a healthy snack,  for more snack ideas check out these 5 Healthy Snacks Under 150 Calories.

Nutrition Tip: Paring fruit with a protein (like a hard boiled egg or a small handful of nuts) will help give you a slow steady release of blood sugar.

So what is one serving of fruit?

One serving of fruit is approximately 60 calories, and 15 grams of carbohydrate. Which is equivalent to a small piece of whole fruit, ¾ – to 1 cup of fresh berries or melons, or approximately ½ cup of frozen or canned fruit. For optimal blood sugar control, skip the smoothie or large fruit salad, and try to break up your fruit intake throughout the day, aim to eat one serving of fruit at a time. If you’re counting carbs, fruit can be exchanged for other carbohydrate source such as starchy vegetables, whole grains, or dairy. Aim for more servings of vegetables than fruit per day, the Dietary Guidelines for Americans recommends aiming for 2 cups of fruit and at least 2.5 cups of vegetables per day based on a 2000 calorie diet.

Check out these examples of a serving size of fruit:

  • 1 small apple with skin (~4 oz)
  • ½ of a banana, or 1 extra small banana (~4 oz)   
  • ¾ cup of blueberries
  • ¾ cup of blackberries
  • 1 cup raspberries
  • 1 ¼ cup whole strawberries
  • 17 small grapes
  • ¾ cup fresh pineapple
  • 1 small orange (~6 ½ ounces)
  • 1 small nectarine (~5 ounces)
  • 1 slice of watermelon or 1 ¼ cups cubed
  • ½ grapefruit (~ 11 oz)
  • ½ of a fresh large pear (~ 4 oz)  
  • 4 whole fresh apricots (~5 ½ oz) or 8 dried halves
  • 13 of a cantaloupe melon (11 oz) or 1 cup cubed

Enjoy a wide variety of colorful fruits and vegetables as part of a healthy well-balanced diet!

5 HEALTHY SNACKS UNDER 150 CALORIES

5 HEALTHY SNACKS UNDER 150 CALORIES

Snacking is a great way to boost metabolism, and keeps you energized throughout the day. Pairing together a healthy carbohydrate (like an apple, orange, or carrots) with a healthy protein (like nuts, cheese, or yogurt) is an effective way to make your snack more energy-balanced.

The carb and protein combo helps balance blood sugar, curbs your appetite, and leaves you feeling full longer. Additionally, healthy snacking can be a great way to get additional servings of fruits and vegetables!

Check out these 5 healthy balanced carb + protein snack combos.

1 cup of sliced strawberries + 12 almonds
   
  136 calories (16g Carb, 4g Protein, 8g Fat)

small apple + 1 tbsp nut butter (all natural, no added sugar or salt)
      147 calories (17g Carb, 4g Protein, 8g Fat)

20 baby carrots + 2 Tbsp hummus
      140 calories (21g Carb, 3g Protein, 6g Fat)

1/2 cup grapes + 25 pistachios
      132 calories (18g Carb, 3.5g Protein, 7g Fat)

blueberries (½ cup) + Greek yogurt (8 ounces, nonfat plain Greek yogurt)
    142 calories (18g Carb, 19g Protein, 0g Fat)

By keeping simple grab-and-go snacks on hand, you can reduce your cravings for sweets and set yourself up for healthy eating success throughout your day. Here is to making healthy snacking easy and nutritious!

*All nutrition information obtained from Calorie King.

HOW TO MAKE A HEALTHY AND DELICIOUS SALAD!

HOW TO MAKE A HEALTHY AND DELICIOUS SALAD!

Getting your daily intake of veggies in is easy when you incorporate salads for lunch or dinner. Remember that a salad doesn’t have to taste boring and bland, try this simple build-your-own salad blueprint that is balanced and nutritious. Loaded with fiber, protein, and non-starchy vegetables this delicious salad combo will keep your taste buds happy and your tummy full!

BUILD-YOUR-OWN HEALTHY SALAD BLUEPRINT

GREENS: 1 to 2 cups salad (ex: lettuce, arugula, kale, mesclun or spinach mix)
     ~ 5 calories for 1 cup raw; 2 cups = ~ 10 calories

NON-STARCHY VEG: Add 1 to 2 cups non-starchy vegetables (ex: cucumber, tomatoes, carrot, mushroom, etc.)
      ~25 calories for 1 cup raw; 2 cups = ~ 50 calories

WHOLE GRAINS / STARCHY VEG / BEANS: Add in ⅓ a cup of starchy carb (ex: whole grain, beans or starchy veg: potato, yams, corn, etc.)
      ~ 80 calories for ⅓ cup whole grains, ½ cup beans, or ½ medium potato

LEAN PROTEIN: Top with 3 to 4 ounces of lean protein (ex: chicken, salmon, tuna, tofu or egg)
      ~ 45 calories for 1 ounce of lean protein; 3 ounces = ~ 135 calories

HEALTHY DRESSING: ½ tablespoon of dressing (extra virgin olive oil, balsamic vinegar, fresh lemon, crushed pepper, and a pinch of salt)
      ~ 60 calories for ½ tablespoon

Try this Simple Healthy Summer Salad!

– 2 cups of raw spinach
– 1 cup of  cherry tomatoes
– ½ cup of cucumber (with peel)
– ½ cup of sliced radishes
– ½ cup of raw carrot strips
– ½ cup of raw bell peppers
– ¼ cup of garbanzo beans (canned and drained)
– 3 ounces of light tuna, canned in water (drained)
– 1 tablespoon of dry roasted sunflower seed kernels (no salt)

Healthy Dressing:
– ½ tablespoon of extra virgin olive oil
– 1 teaspoon of balsamic vinegar
– Fresh squeeze of lime or lemon
– Fresh ground pepper with a pinch of salt

Total: 377 calories, 36 g of carb, 32 g of protein, 13 g of fat

*All nutrition information obtained from Calorie King.