Fat Burning Foods: Potent Foods – 4
Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place
in your diet. One cup of chopped raw onions has only 60 calories, and one raw
medium onion (2.15” diameter) has just 42. They control cholesterol, thin the blood,
protect against cholesterol and may have some value in counteracting allergic
reactions. Most of all, onions taste good and they’re good for you.
Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in
white wine and basil, then spread over pizza. Or roast them in sherry and serve over
The Italians had it right all along. A cup of cooked paste (without a heavy sauce) has
only 155 calories and fits the description of a perfect starch-centered staple. Analysis
at the American Institute of Baking shows pasta is rich in six minerals, including
manganese, iron, phosphorus, copper, magnesium and zinc. Also be sure to
consider whole wheat pastas, which are even healthier.
You can make a meal out of them and not worry about gaining a pound – and you
sure won’t walk away from the table feeling hungry. Each sweet potato has about
103 calories. Their creamy orange flesh is one of the best sources of vitamin A you
You can bake, steam or microwave them. Or add them to casseroles, soups and any
other dishes. Flavor with lemon juice or vegetable broth instead of butter.
A medium tomato (2.5” diameter) has only about 25 calories. These garden delights
are low in fat and sodium, high in potassium and rich in fiber. A survey at Harvard
Medical School found that the chances of dying of cancer are lowest among people
who eat tomatoes (or strawberries) every week. And don’t overlook canned crushed,
peeled, whole or stewed tomatoes. They make sauces, casseroles and soups taste
great while retaining their nutritional goodness and low-calorie status. Even plain old
spaghetti sauce is a fat-burning bargain when served over pasta, so think about
introducing tomatoes into your diet
Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving
turkey. It just so happens that this health food disguised as meat is good year-round
for weight control.
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat
has 211. Sadly, many folks are still unaware of the versatility and flavor of ground
turkey. Anything hamburger can do, ground turkey can do at least as well, from
conventional burgers to spaghetti sauce to meat loaf.
Some ground turkey contains skin which slightly increases the fat content. If you
want to keep it really lean, opt for ground breast meat. But since this has no added
fat, you’ll need to add filler to make burgers or meat loaf hold together. Four ounces
of ground turkey has approximately 170 calories and nine grams of fat – about what
you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of
regular ground beef (21% fat) has 298 calories and 23 grams of fat.
Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless
you want to. Ground turkey is available fresh or frozen, as are individual parts of the
bird, including drumsticks, thighs, breasts and cutlets.
The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It
delivers a lot of protein and , like any dairy food, is rich in calcium and contains zinc
and riboflavin. Yogurt is handy as a breakfast food – cut a banana into it and add the
cereal of your choice.
You can find ways to use it in other types of cooking, to – sauces, soups, dips,
toppings, stuffings and spreads. Many kitchen gadget departments even sell a
simple funnel for making yogurt cheese.
Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving
scads of fat and calories. You can substitute half or all of the higher fat ingredients.
Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of
pepper and Worcestershire sauce and use it to top a baked potato instead of piling
on fat-laden sour cream.
Supermarkets and health food stores sell a variety of yogurts, many with added fruit
and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit
yourself. Apple butter or fruit spreads with little or no added sugar are an excellent
way to turn plain yogurt into a delectable sweet treat.