Try-It Diet: Low-Fat: A two-week healthy eating plan
By Adams Media
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Try-It Diet - Adams Media
Try-It Diet: Low-Fat
A two-week healthy eating plan
Adams Media, an imprint of Simon & Schuster, Inc.
Avon, Massachusetts
Contents
Introduction
Weekly Plans
Quinoa Berry Breakfast
Chicken Pocket Sandwich
Lentil Stew
Applesauce Pound Cake
Yogurt Fruit Smoothie
Roast Beef Pitas
Scallop and Pepper Stir-Fry
Apple-Cinnamon Smoothie
Top Hat Pizza
Hearty Meatloaf
Buckwheat Pancakes
Orzo Salad
Salmon with Fettuccine
Raisin Bran Muffins
Steak Subs
Macaroni and Cheese
Breakfast Pudding
Broccoli-Leek Soup
Very Lemon Chicken
Whole-Wheat Zucchini Bread
California Vegetable Pizza
Stuffed Fillet of Sole
Margarita Pie
Banana-Blueberry Oatmeal Bread
Curried Turkey Pockets
Wonderful Risotto
Pumpkin Pudding
Peach and Raspberry Soufflé
Black Bean Stew
Spicy Turkey Enchiladas
Lemon Pear Scones
French Bread Pizza
Marinated Steak Kebabs
Baked Apples
Mediterranean Lentil Bean Salad
Baked Scrod
Applesauce Sour Cream Coffee Cake
Grilled Vegetable Sandwich
Pork Chops Dijon
Oatmeal
Sunshine Bean Salad
Jambalaya
Raspberry Almond Milk Frappe
Grilled Tarragon Chicken Sandwich
Italian Bean Soup
Fresh Peach Pie
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Copyright Page
Introduction
A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.
Low fat, no fat, high fat, fake fat: it seems that dietary recommendations over the last twenty years have changed with the wind. What are we supposed to eat? Are fats bad for us, and how much is too much? These are all fair questions, and researchers are trying to answer them.
Decades ago, everyone ate butter, eggs, and meat, yet obesity rates were much lower than they are now. Fad diets have come and gone, and Americans are still getting fatter. It seems that scientists can agree on a few facts. One is that fat, gram for gram, provides more than twice the calories as carbohydrates and protein, the other main molecules in food. And another is that we need fat in our diets.
In the middle of the last century, people ate mostly whole foods, that is, foods that are not processed or that have artificial ingredients and added chemicals. Snack foods, fast food, and junk food were not readily available. Many of us, in fact, had fast-food meals strictly as an occasional treat! And we were much more active than we are today.
Today the emphasis is more on good fat than super-low or no fat. We have to eat fat in order to absorb vitamins and obtain the essential fatty acids that are necessary for cell growth and production. The trick is to eat fats that are healthy. Monounsaturated fats, found in olive oil, nuts, and avocados, among other foods, may actually help reduce the risk of heart disease — and they’re delicious! It’s easy to transform recipes to use these healthy fats, and you’ll love how your food tastes.
Low fat is defined as 30 percent of calories from fat. Most Americans currently get 35 to 40 percent of their daily calories from fat, so while transforming your diet to a low-fat diet is a change, it’s not that drastic. Simple changes in the way you cook, cutting down on fat in recipes, and adding flavor with healthy, delicious ingredients