More Low Fat Picks
A 2010 study called "F as in Fat: How Obesity Threatens America's Future 2010" reported that 38 U.S. states had obesity rates greater than 25 percent. According to Dr. Risa Lavizzo-Mourey of the Robert Wood Johnson Foundation, one of the groups behind the study, "Obesity rates among the current generation of young people are unacceptably high and a very serious problem." This epidemic can be reversed right in your own kitchen when you prepare healthy, low-fat dinners for your family to enjoy.
Whether your son's trying to bulk up for football or your daughter has decided to reduce her carbs, it might be time to try a high-protein diet with your family. High-protein diets are often thought of as being packed with rich fatty foods like steak, cheese and bacon. But protein is actually found in some of the world's healthiest foods, many of which are low in fat. Once you know how many options there are, it's not hard to create simple and satisfying meals that are rich in protein and low in fat.
If you're watching your weight but still want to serve delicious appetizers during a get-together, you don't have to sacrifice taste. Use fresh foods, such as fruits and vegetables at the peak of ripeness, to add flavor and texture to the appetizer. Substitute regular dairy products for low-fat versions whenever possible as well.
Kids need some fat in their diets to fuel their growth and development. The American Heart Association recommends that children age 4 to 18 obtain 25 to 35 percent of their calories from fat. The American Academy of Pediatrics deems low-fat, low-cholesterol diets safe for children older than 2. Offer toddlers and preschoolers low-fat and low-cholesterol foods so that by the time they are school-aged they can begin to make their own healthful food choices. A study by the University of Medicine and Dentistry of New Jersey-New Jersey Medical School found that teens with borderline- to high-cholesterol levels safely lowered their cholesterol when they followed a low-fat, low-cholesterol diet.
Smoothies are a quick, healthy breakfast option for the whole family. Making a low-fat smoothie takes only minutes; and if you choose mild, sweet flavors, even young children will enjoy this nutritious treat. A well-made smoothie contains an array of vitamins and antioxidants from fruit, protein and calcium for a breakfast that will fuel a busy morning at work or school.
Finding healthy sources of lean protein for your family can be a challenge. Fish is a recommended option because of its high concentration of Omega 3 acids and other valuable nutrients, but many kids won't touch it unless it's canned tuna. Broiled flounder is a low-fat option that's easy to prepare. This flatfish found in the North Atlantic has flaky white flesh with a mild, non-fishy taste that the whole family can enjoy.
There's no doubt that boxed chocolate cake is convenient. Unfortunately, sometimes it doesn't taste or feel as nice as you'd like. It's possible to improve the taste and texture of your chocolate cake mix with ingredients you may already have in the house. It will only take a few extra minutes, but the flavor and moisture boost will be worth it. Best of all, you won't have to spend any extra money.