Best & Worst All-American Foods
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BEST - AMERICAN FOODS
Turkey Sandwich
- Start with whole-grain bread instead of white.
- Whole-grain bread slows down how carbs get into your blood.
- The meat is high in protein & low in fat.
- Turkey also has B vitamins, iron & zinc.
- Add lettuce, tomato & mustard to give it some pizzazz, but skip the mayo, which adds fat &
calories.
Popcorn
- It is fiber that fills you up & keeps you regular.
- Antioxidants help protect against disease & cell damage, too.
- A cup of popcorn has less than a quarter of the calories of the same amount of potato
chips & it satisfies you better. - Go easy on the butter, salt, cheese & other stuff that can add fat & calories.
Steak Salad
- It’s a way to get your red meat fix while keeping fat, simple carbs & calories to a minimum.
- The only big variable is the dressing, which can add a lot of fat & sugar if you’re not careful.
- But a salad with vegetables dressed lightly with a bit of oil & vinegar or lime juice makes
for a healthy & satisfying meal.
Spaghetti Marinara
- Pasta has a low glycemic index, which means your body absorbs it more slowly & it keeps
you satisfied longer. - As part of a balanced diet, it might even lower your body fat.
- But keep it chewy.
- Your body absorbs mushy, overcooked pasta more quickly that could spike your blood sugar.
- Tomatoes in your sauce can protect your heart health & help keep cancer away.
- Just watch for added salt & sugar in bottled sauces.
Caesar Salad
- If the only thing that is in your fridge is some romaine lettuce & eggs, don’t be upset.
- You have almost everything you need for this satisfying & nutritious feast.
- Eggs have vitamin D & amino acids.
- The lettuce is loaded with B vitamins, iron & potassium.
- You could also use some grilled chicken, croutons, olive oil, mustard & anchovies.
Grilled Chicken
- Skinless chicken breast is low in fat.
- You can use a spice rub or simple marinade & throw it on the grill.
- It’s high-protein, low-fat & low-calorie, especially compared to the burgers or hot dogs
that might share space on your grill. - Any extra fat from leftover skin or oil should be on the outside & will drip away during
cooking. - If you don’t have a grill, you can broil your chicken in the oven.
Berry Oat Crisp
- Look for recipes with more oats, nuts & fruit & less white flour, sugar & butter.
- Berries are low-calorie & have antioxidants that help keep your veins flexible & your blood pressure low.
- Oats have soluble fiber that can lower your cholesterol & boost your immune system.
- They also have antioxidants to protect your cells.
- Nuts have 'healthy fats' like omega-3s that are good for your heart health & they fill you up.
WORST - AMERICAN FOODS
Flavored Potato Chips
- Potatoes are vegetables, right? So what’s so bad about them?
- Well nothing, until you fry them up in oil & cover them in chemicals to flavor & preserve
them. - Then they become a calorie-dense fat & salt bomb.
- In the case of flavored chips like sour cream & onion, sugar is often added, too.
Mac & Cheese
- It’s loaded with calories & fat, including the saturated type.
- That might have something to do with the fact that it often includes milk, cheese, cream,
white flour & bread crumbs. - It’s not that you can’t ever have it. It’s just not a good idea to eat it regularly.
Nachos
- The tortilla chips are fried in fat & covered in salt.
- The cheese & sour cream that can go on top.
- Sauces & salsas can add more salt.
- It all adds up to a meal that could meet or exceed your calorie, sodium & saturated fat recommendations for the day.
Buffalo Wings
- Take the fattiest, dark meat of a chicken,the legs & wings, leave the skin on so there’s
even more fat, dredge them In white flour, deep fry them in oil & cover them in a sauce
with lots of chemical preservatives & lots of salt. - Then dip them into a sauce with more calories & fat.
- The result: a big nutritional price.
Cheesecake
- Cheese, milk, cream, sugar, sour cream & butter are just some of the ingredients in this
sugar, fat & calorie spectacular. - And if that’s not enough, many recipes add a crust made from graham crackers or cookies.
- It might be best to have a bite of your friend’s slice & leave it at that.
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