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Salad greens such as spinach leaves, romaine lettuce and mixed greens are low-carb and nutritious bases.
Grilled skinless chicken is a good carb-free choice that is low in fat, but you should avoid breaded chicken, which is higher in fat and carbohydrates. Many fast-food restaurants offer yogurt as a side or snack, and each cup of plain yogurt has 18 grams of carbohydrates.
Fast foods are here to stay, and thankfully many of today's quick-service restaurants offer some healthful, low-fat options.
Best fast food breakfast bet - McDonald's offers a tasty sports breakfast: pancakes with syrup, orange juice and milk.
Best bagel breakfast bet - Find a deli or bagel shop with whole-grain bagels, fresh fruit, juice and yogurt. Best hotel breakfast bet - Save yourself time, money and temptations by bringing your own cereal, dried fruit and spoon. Best soup bet - Hearty bean soups, including minestrone, lentil and split pea soups, accompanied by crackers or crusty rolls, provide a satisfying, carbohydrate-rich low-fat meal. Best chicken sandwich bet - Grilled chicken sandwiches are fine, except for the special sauces. Best burger bet - If there is no eatery that offers more than just burgers and fries, then make the best of a bad situation.
Best red meat bet - Better than burgers, satisfy a craving for meat with a lean roast beef sandwich. Best salad bar bet - At a salad bar, be generous with the colorful vegetables, chick peas, kidney beans, pasta salads and hearty breads, and carefully choose lite dressings. Best baked potato meal bet - The helpful hint is to order two potatoes, one plain and one with topping.
Best chicken dinner bet - Roasted, rotisserie or grilled chicken meals are generally preferable to fried chicken meals. Best dessert bet - Low-fat frozen yogurt is fun, refreshing and carbohydrate rich (read that loaded with sugar).
NEW YORK CITY a€“ August 10, 2005 a€“ The New York City Department of Health and Mental Hygiene (DOHMH) today asked City restaurateurs and food suppliers to voluntarily make an oil change by eliminating partially hydrogenated vegetable oils from the kitchen.
DOHMH is announcing this new educational initiative following recently released federal dietary guidelines, which recommend that consumers keep their trans fat intake as low as possible.
Robert Eckel, MD, President of the American Heart Association, said, a€?Heart disease is the leading cause of death and disability in the nation. Preliminary results from a sample of New York City restaurants found that 30% of restaurants used oils or fats known to contain partially hydrogenated vegetable oil for cooking or frying, or in spreads, such as margarine.
Sonia Angell, MD, MPH, Director of DOHMHa€™s Cardiovascular Disease Prevention and Control program said, a€?Because many commercial products are not required to indicate trans fat content on the label, many restaurateurs and food suppliers may not know they are using oils with trans fat.
Juniora€™s owner Alan Rosen, who uses trans fat free oil in his kitchen, said a€?We use trans fat free oil in our kitchen and are moving toward increasing the low trans fat options on our menu.
Arthur Gregory, owner of A & M Roadhouse in lower Manhattan said, a€?Wea€™ve been cooking with trans fat free oils in our kitchen for many years.
Commercial vegetable oils, sold in bulk, are often partially hydrogenated and contain trans fat. Avoiding trans fat today is part of heart healthy diet, which also includes decreasing saturated fat, selecting foods rich in fruit and vegetables, whole grains, low and nonfat dairy products, fish and lean meat. Rich, decadent foods go hand-in-hand with the holidays, even for those of us on the dairy-free diet. But recipes like this silken dark chocolate pudding have a good dose of nutrition and a modest calorie impact.
For the creamy, dairy-free base, this dark chocolate pudding contains silken tofu (be sure to pick non-GMO or organic).

For a smoother, less-acidic taste and a rich chocolate color, this dark chocolate pudding recipe uses dark, Dutch-processed cocoa powder. Since straight cocoa powder is used rather than melted chocolate, the recipe does require some sweetener – yes, this dark chocolate pudding should still be considered a dessert!
Please note that ingredients, processes and products are subject to change by a manufacturer at any time.
She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Sticking to your low-carbohydrate diet at fast-food restaurants can be challenging, but most establishments offer menu items that can fit into your meal plan.
Add other raw vegetables, or order a larger salad with a source of protein, such as grilled chicken or turkey breast, for your main course. Plain yogurt contains carbohydrates from lactose, which is a natural sugar in milk, but is still lower in carbs than many other snack options, such as french fries or cookies.
Processed deli meats, such as ham, bologna, salami and pepperoni, can be high-sodium although they are low-carb.
For example, a large submarine roll provides far more carbohydrates than does a small pita.
The 29 grams of fat in the Burger King BK Broiler makes it almost as fatty as a double cheeseburger.
At only 260 calories, a Roy Rogers roast beef sandwich (4 grams of fat) is preferable to the 260-calorie McDonald's hamburger (10 grams of fat).
For example, at Wendy's, by splitting the broccoli and cheese topping (14 grams of fat) between two spuds, an athlete has a hearty 770-calorie carbohydrate-based meal that fuels the muscles. Partially hydrogenated vegetable oils have been chemically modified and contain relatively high levels of trans fat, which significantly increases risk of heart disease, the Citya€™s top cause of death. While many nutrition labels already indicate trans fat content, the federal Food and Drug Administration (FDA) is requiring that trans fat content be listed on all nutrition labels starting January 1, 2006. Trans fat increases the risk of heart disease risk because it raises total cholesterol and bad cholesterol (LDL), and lowers good (HDL) cholesterol.
Charles Hunt, Executive Vice President of the New York State Restaurant Association, said, a€?New York City is world renowned for our culinary diversity. As part of its educational push beginning this month, the Health Department is sending out letters and an information bulletin to more than 20,000 restaurants and 14,000 supermarkets and food suppliers to alert them to the dangers of trans fat, how to identify it, and how to replace trans fat with healthier options in the kitchen. It purees up into a smooth consistency that holds its shape while adding notable amounts of protein and calcium, but a modest amount of fat and calories. Alisa is also a professional recipe creator and product ambassador for the natural food industry.
We share dairy-free recipes, product reviews, news, recommendations and health guides to aide those with milk allergies, lactose intolerance or a general need or desire to live without dairy. All foods and products should be considered at risk for cross-contamination with milk and other allergens. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University. The best items are low in saturated fat and sodium, and they also provide essential nutrients.
You can order egg whites to avoid the saturated fat and cholesterol that the yolk contains, but only the yolks contain vitamin D, vitamin A and iron.
Almonds, pecans, most kinds of salad dressing and shredded cheese are low-carb choices for toppings, while croutons, crispy noodles and sweet dressings, such as honey mustard, are higher-carb. Flavored yogurt sweetened with added sugars is a higher-carbo choice, with 42 grams of sugars per cup.

Pure beef patties are carbe-free, but they can be high in saturated fat, which raises levels of your bad LDL cholesterol. It also is important to have on hand foods with supplemental carbohydrates, such as apples, oranges, pretzels, fig cookies, bagels, pitas, crackers, raisins, dried fruits, juice boxes, sports bars or granola bars. For example, a Wendy's large chili with eight saltine crackers provides about 400 calories, of which only 25 percent are from fat. For example, Boston Market's chicken Caesar salad with four tablespoons of dressing totals 670 calories, of which two-thirds are from fat (47 grams). For example, one slice of Pizza Hut's pan pizza (260 calories) has 10 more grams of carbohydrates than does a slice of its Thin 'n Crispy variety (200 calories).
By removing the skin and wing from a Kentucky Fried Chicken Rotisserie Gold quarter breast, you remove 13 grams of fat and 115 calories. Boston-area sports nutritionist Nancy Clark, MS, RD, counsels both casual and competitive athletes at her private practice in Newton, Massachusetts (tel.
Commercial vegetable oils used by restaurants for cooking, frying, and baking often contain trans fat, as do many margarines, shortening, and pre-fried foods, baked goods and snack foods. Frieden said, a€?New York Citya€™s restaurants are the best in the world but they can be even healthier. Consumers want healthier choices when eating out and will be asking for trans fat free options. Or a€“ if partially hydrogenated vegetable oil or shortening is on the label a€“ choose foods that have them near the end of the ingredient list (labels list ingredients from most to least). While I would love to help you out personally, it would be best for you to discuss creating a meal plan that fits your needs with a nutritionist.
That way, an athlete who succumbs to the fast and fatty options at least is able to add on the carbohydrates the muscles need for energy.
A chicken breast (without skin), corn bread, steamed vegetables, and dill potatoes totals only 15 grams of fat and 570 calories. If fried chicken is the only option, order the larger pieces, peel off the skin and eat just the meat. Starting in 2006, FDA has required that all a€?Nutrition Factsa€? labels on food list trans fat content. We also offer ample resources for gluten-free, soy-free, food allergy, vegan and paleo diets.
Bacon and breakfast sausage are common low-carb components in fast-food breakfast sandwiches, but processed meats such as these are unhealthy because they can be high in saturated fat and sodium. For carbohydrates, order extra rolls, corn on the cob, potatoes or baked beans; include nutrient-rich carrots, squash, spinach or broccoli.
To help combat heart disease, the number one killer in New York City, we are asking restaurants to voluntarily make an oil change and remove artificial trans fat from their kitchens.
Athletes with big appetites should order two small burgers (each with a roll) rather than a double burger with one roll. Although the vegetables are sometimes buttery, the extra fat from the butter can be balanced by eating lower-fat foods at other meals. You can use a quick, homemade coconut whip topping (not low-fat), or for lighter parfaits, use So Delicious CocoWhip, Soyatoo, or make homemade soy whip topping. Top with dairy-free caramel sauce or chocolate sauce.Garnish with ground cinnamon, a pinch of cayenne, mini chocolate chips, or chocolate curls.

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