Food Cures (41 page)
Authors: Carol Svec
HOW TO PILE ON THE POUNDS
If you need to gain weight as part of your strategy to avoid bone loss, it is important to add healthy pounds, as opposed to ice cream and doughnut pounds. Aim to add about 500 calories each day, for a gain of about 1 pound per week. Start by substituting products that are higher in healthy fats. For example, sauté vegetables in olive oil instead of steaming them, use full-fat salad dressing instead of light varieties, and add avocado to salads and sandwiches. Incorporate two or three healthy mini-meals each day, in addition to breakfast, lunch, and dinner. Hummus, guacamole, sunflower seeds, nuts (and nut butters), trail mix, energy bars, dried fruit, fruit-yogurt smoothies, granola bars, and healthy homemade muffins add good calories to your daily count. If your appetite is poor, or if you cannot gain weight, talk with your doctor.
STEP 4…
MEAL PLANS
These sample menus include foods that have been shown to strengthen bones, specifically foods high in calcium, vitamin D, magnesium, vitamin K, potassium, protein, vitamin C, and other nutrients.
Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are
not
included.
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Strawberry-Nut Yogurt Parfait
Spoon 1/3 cup vanilla fat-free yogurt into a parfait glass. Top with 2 heaping tablespoons sliced strawberries (or raspberries or blackberries) and 1 tablespoon soy nuts (or sunflower seeds or slivered almonds). Repeat the three layers two times (yogurt, berries, and then nuts).
Cereal with Milk and Fruit
1 cup whole grain cereal (120 calories or less) mixed with 1 cup milk (fat-free, 1% reduced-fat, or enriched/fortified soy). Enjoy with 1 cup sliced pineapple (or watermelon, berries, or ½ grapefruit, ½ banana, ½ mango, 1 orange, or 1 kiwi).
Melon with Cottage Cheese and Sunflower Seeds
½ cantaloupe or ¼ honeydew melon (1 to 1½ cups cubed) mixed with 1 cup fat-free 1% reduced-fat cottage cheese and topped with 1 tablespoon sunflower seeds (or 2 tablespoons wheat germ).
Oatmeal with Milk and Fresh Berries
½ cup dry instant oatmeal prepared with 1 cup milk (fat-free, 1% reduced-fat, or enriched/fortified soy); sprinkled with 2 tablespoons wheat germ (or ground flaxseed) and ½ cup berries (sliced strawberries, raspberries, and/or blackberries). Sweeten with optional 1 teaspoon sugar, honey, or artificial sweetener.
Breakfast Potato and Yogurt
1 medium baked white or sweet potato with skin. Enjoy with ¾ cup plain or vanilla fat-free yogurt (or ½ cup fat-free or 1% reduced-fat cottage cheese) mixed with cinnamon and optional 1 teaspoon sugar (or artificial sweetener).
Scrambled Eggs with Broccoli and Cheese
Beat 1 whole egg and 2 egg whites. Cook in small skillet coated with nonstick cooking spray. When eggs are almost cooked, add 1 cup cooked broccoli florets and 1 ounce shredded fat-free or reduced-fat cheese. Enjoy with ½ grapefruit (or ½ banana or 1 orange).
Strawberry-Kiwi Smoothie with Peanut Butter Toast
1 serving (2 cups) Strawberry-Kiwi Smoothie with 1 slice whole grain toast topped with 1 level tablespoon peanut butter (or 2 heaping tablespoons fat-free or 1% reduced-fat cottage cheese sprinkled with 1 tablespoon of slivered almonds and optional cinnamon).
LUNCH OPTIONS
(Approximately 400 to 500 calories)
Ham and Cheese Sandwich
4 or 5 ounces sliced ham (or turkey breast or grilled chicken breast), 1 slice (¾-ounce) fat-free or reduced-fat cheese, lettuce, tomato, and onion on 2 slices whole grain bread or pita. Spread with 2 teaspoons reduced-fat mayonnaise or hummus and optional mustard. Serve with large handful baby carrots or bell peppers sticks.
Artichoke Salad with Grilled Chicken and Feta Cheese
1 cup canned, drained artichoke hearts mixed with 2 to 3 cups leafy greens (spinach, romaine, arugula, mustard greens, etc.), ½ cup cherry tomatoes, 1 ounce (¼ cup) crumbled reduced-fat feta cheese, 2 ounces grilled chicken (or lean ham or turkey breast). Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice and seasonings.
Baked Potato with Broccoli and Cheese
Baked potato topped with steamed or boiled chopped broccoli and 1 ounce shredded reduced-fat or fat-free cheese (or ½ cup fat-free or 1% reduced-fat cottage cheese). Serve with 1 cup vegetable soup or Vegetable Oatmeal Bisque.
Edamame with Wild Salmon Dijonnaise
1 cup boiled edamame (soybeans in the pod), lightly salted. Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-fat mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper. Serve salmon on large bed of leafy greens (spinach, romaine, etc.) tossed with fresh lemon juice or 2 tablespoons reduced-calorie dressing.
Broccoli-Cheese Soufflé with Cottage Cheese and Almonds
1 serving Broccoli-Cheese Soufflé with ½ cup fat-free or 1% reduced-fat cottage cheese topped with 1 tablespoon slivered almonds (or sunflower seeds, soy nuts, or ground flaxseed).
Tomato-Cheese Omelet with Tropical Mango-Citrus Smoothie
Beat 1 whole egg with 2 to 3 egg whites and cook in heated small skillet coated with nonstick cooking spray. When bottom is cooked, gently flip and add 3 tablespoons chopped tomato, optional dried basil, plus 1 ounce reduced-fat or fat-free cheese. Fold omelet in half and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 serving (2 cups) Tropical Mango-Citrus Smoothie.
Mixed Vegetable Salad with Sardines
4 ounces (about 8) sardines with bones (canned in oil or tomato sauce) tossed with unlimited leafy greens, chopped tomato, carrots, mushrooms, sweet pepper, onion, and ½ cup beans (choose from white, navy, chickpeas). Drizzle with 2 to 4 tablespoons reduced-calorie salad dressing (or 1 teaspoon olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice). Season with salt and ground pepper to taste.
DINNER OPTIONS
(Approximately 500 to 600 calories)
Whole Wheat Pita Pizza with the Works
Toast 1 split whole wheat pita bread (or use 200 calories of whole wheat pizza crust). Top each half with 2 to 3 heaping tablespoons marinara sauce and ¼ cup reduced-fat ricotta cheese, plus ½ cup cooked peppers and unlimited chopped broccoli florets sautéed in nonstick cooking spray until soft. Top each half with 2 tablespoons shredded reduced-fat mozzarella cheese and optional crushed red pepper and oregano. Heat in 350°F oven until cheese melts and bubbles.
Turkey Chili with Cheese
1 serving (2 cups) Turkey Chili topped with 1 ounce shredded fat-free Cheddar cheese. Serve with ½ cup cooked brown rice (or amaranth or quinoa) and a salad of leafy greens (optional peppers, carrots, and artichokes) tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice.
Tofu Salad with Snow Peas, Almonds, and Mandarin Oranges
6 to 8 ounces extra-firm tofu, cubed and chilled, tossed with 2 to 3 cups baby spinach leaves, 1 cup steamed and chilled snow peas, ½ chopped tomato, and ½ cup mandarin oranges (canned in light syrup). Drizzle with 1 to 2 teaspoons sesame oil and 1 tablespoon reduced-sodium soy sauce and top with 1 to 2 tablespoon slivered almonds.
Healthy Chicken Parmesan and Broccoli
1 serving Healthy Chicken Parmesan and Broccoli.
Sweet and Sour Tofu-Veggie Stir-Fry with Brown Rice
1 serving Sweet and Sour Tofu-Veggie Stir-Fry with 1 cup cooked brown rice (or plain medium baked white or sweet potato).
Red Snapper with Fresh Herbs and Brussels Sprouts
6 ounces red snapper fillet poached in 2/3 cup water and 1/3 cup chicken stock or wine. Add in 2 tablespoons each fresh parsley, dill, thyme, and rosemary and drizzle with fresh lemon or lime juice just before serving. (Or, season fish with kosher salt and ground black pepper and
lightly
brush with olive oil; grill or pan roast on medium-high for about 3 minutes on each side, or until golden brown. You may substitute any favorite fish, but cooking times will vary.) Serve with 1 cup steamed Brussels sprouts (or Swiss chard or asparagus), and 1 medium baked sweet or white potato.
Turkey Tacos
3 servings Turkey Tacos with optional salsa and hot sauce.
SNACK OPTIONS
100 calories or less
- Best Vegetables:
1 cup raw or cooked bell peppers (red, green, yellow), bok choy, broccoli, broccoli raab, kale, Brussels sprouts, cabbage, sugar snap peas, tomatoes, mushrooms, okra, zucchini, squash, carrots, lettuce, leafy greens, spinach, collards, Swiss chard, watercress, asparagus, kohlrabi, okra, artichokes, beets, cauliflower, seaweed- Best Fruits:
1 orange, tangerine, persimmon, kiwi, or guava; 2 Clementines or plums; ½ papaya, mango, grapefruit, or cantaloupe; 1 cup boysenberries, blackberries, raspberries, cherries, sliced strawberries, watermelon, honeydew, or pineapple; ½ cup lychees; 4 apricots or prunes; 20 strawberries; 2 tablespoons raisins- 1 cup milk (fat-free)
- 1 reduced-fat string cheese, or 1 ounce fat-free or reduced-fat cheese
- 1 hard-boiled egg
- 8 to 10 ounces fat-free skim latte
- 12 ounces fat-free, skim cappuccino or café au lait
- 6 ounces fat-free plain or flavored yogurt
- ½ cup fat-free or 1% reduced-fat cottage cheese, mixed with optional cinnamon
- 1 cup diet hot cocoa (100 calories or less)
100 to 200 Calories
- 1 small bag soy crisps (200 calories or less)
- 8 ounces fat-free or low-fat yogurt (plain or flavored, 200 calories or less, milk- or soy-based)
- ½ cup low-fat or fat-free frozen yogurt or ice cream (200 calories or less)
- Low-fat ice cream pop (200 calories or less)
- 2 cups Tropical Mango-Citrus Smoothie
- 2 cups Strawberry-Kiwi Smoothie
- 1 cup fat-free or enriched/fortified soy milk with 2 tablespoons light chocolate syrup
- 1 ounce (about ¼ cup) soy nuts, almonds, cashews, or peanuts
- ¼ cup sunflower seeds or pistachio nuts in the shell
- 1 cup boiled edamame (soybeans in the pod), lightly salted
TURKEY TACOS
In my house, Turkey Tacos are a sure thing—they’re nothing fancy, but we never have leftovers. They’re even a hit with my kids’ picky-eater friends. And nobody has ever suspected the low-calorie swaps: lean ground turkey meat and reduced-fat shredded cheese. If you have extra time, set up bowls with chopped peppers, carrots, and sweet corn that your kids and their friends can add on their own. Or pick your favorites—any vegetable can go into a taco.
Makes 7 servings
1 | | pound extra-lean ground turkey breast |
1 | | packet (1.25 to 1.5 ounces) taco seasoning, mild or hot, plus water as indicated on package |
2 | | cups chopped or shredded lettuce |
1 | | large tomato, finely chopped |
1 | | cup shredded reduced-fat Cheddar cheese |
7 | | hard or soft taco shells |
| | | Salsa and/or hot sauce (optional) |
- In a large skillet, cook the turkey over medium-high heat until browned. Drain the fat. Stir in the taco seasoning and water. Bring to a boil. Reduce the heat and simmer, stirring occasionally, 5 to 6 minutes.
- Evenly divide the turkey mixture, lettuce, tomato, and cheese among the taco shells. Top with salsa and/or hot sauce if you like.
