Skip to content
My WebMD Sign In, Sign Up

Weight Loss & Diet Plans

Font Size
A
A
A

How Does Your Diet Stack Up?

Many of us are short on important nutrients, survey shows

10 Diet-Boosting Tips continued...

8. For a change of pace, find a light entrée recipe that features clams or oysters.

9. Pop some edamame (green soybeans) into the microwave for an easy and satisfying snack; munch on some soy nuts; and look for recipes that feature tofu. You can also add shelled green soybeans to all sorts of dishes, like fried rice, casseroles, pasta salads, etc.

10. Switch to cooking oils that contribute some vitamin E (hazelnut oil, almond oil, canola oil), and buy the higher omega-3 and vitamin E eggs if they're available in your area.

Also, try these recipes, which focus on foods that are rich in the nutrients so many of us are lacking.

Swiss Chard Italian Wraps

Journal as: 1/2 cup vegetables without added fat + 1 ounce low-fat cheese
OR 1/2 cup vegetables with 1 tsp fat maximum

12 medium to large leaves Swiss chard (red or green), rinsed well; cut out the thickest part of stem (about 1/3 of the way up from the bottom of the leaf)
4 to 5 ounces sliced or shredded part-skim, low-moisture mozzarella
12 teaspoons tomato paste
6 small tomatoes (or 3 large), quartered
About a teaspoon Mrs. Dash Garlic & Herb salt-free seasoning
Salt to taste (optional)

  • Place 4 leaves (still fairly wet from being rinsed) on a microwave-safe plate and microwave on HIGH for about 25 seconds.
  • Lay the leaves face-down on a nonstick jellyroll sheet (or similar) with stems lined up from north to south. Lay 1/4 ounce of cheese in the center, in a 2-inch long rectangle, from north to south. Spread 1 teaspoon of the tomato paste over the cheese, then top with 2 quarters (if using small tomatoes) and sprinkle about 1/16 teaspoon of the Mrs. Dash over the tomato filling.
  • Fold north and south ends of leaf over the filling, then fold in the sides to create a burrito-like wrap. Place on jellyroll pan, stem side up. Repeat with remaining leaves and filling. Preheat oven to broil.
  • Broil, with pan about 6 inches from the flame, for 2 minutes. Flip wraps over, and broil other side 2 minutes more. Sprinkle salt over the top, if desired.

Yield: about 6 side servings (2 wraps per serving)

Per serving (2 wraps): 102 calories, 9 g protein, 11 g carbohydrate, 3.8 g fat (2.2 g saturated fat), 10 mg cholesterol, 3.3 g fiber, 369 mg sodium. Calories from fat: 31%.

Smoky Greens (without ham hocks or bacon grease)

Journal as: 1 cup vegetables without added fat + 1 tsp sugar or honey

2 teaspoons olive oil
1 cup chopped sweet onion
1 teaspoon minced garlic
16-ounce bag of "cut and cleaned" mixed greens (collard, mustard, turnip) or collard greens
2 cups water or low-sodium chicken or beef broth
1/2 tablespoon brown sugar
1/2 tablespoon molasses
1 teaspoon liquid smoke flavoring (available in small bottles in the BBQ section of most supermarkets)
Pepper to taste
Salt to taste (optional)

  • Heat olive oil in large nonstick saucepan over medium-high heat. Add onion and garlic and sauté for a few minutes, stirring often.
  • Add chopped greens and 2 cups of water or broth. Add the brown sugar, molasses, and liquid smoke and stir well to blend.
  • Bring to a boil, then reduce heat to simmer. Continue to simmer for about 25 minutes, or until greens are tender.

Yield: 4 servings

Per serving: 82 calories, 2.5 g protein, 14.5 g carbohydrate, 2.5 g fat (0.3 g saturated fat), 0 mg cholesterol, 5 g fiber, 25 mg sodium. Calories from fat: 26%.

1 | 2 | 3 | 4
Reviewed on November 10, 2005

Today on WebMD

vegetables
Video
feet on scale
Blog
 
Woman looking at reflection in mirror
Article
Hot cup of coffee
Quiz
 
pantry
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
6-Week Challenges
Want to know more?
Build a Fitter Family Challenge – Get your crew motivated to move.
Feed Your Family Better Challenge - Tips and tricks to healthy up your diet.
Sleep Better Challenge - Snooze clues for the whole family.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens