GREEN-GO FOR IT FOODS revised 1/1/19
The Green Food group is basically foods that I look for to loose or maintain weight. Things that I eat without much worry.
LIGHT MIRACLE WHIP Less fat and calories than most mayo. Good flavor.
LIGHT MIRACLE WHIP MIXED W/RELISH TARTER SAUCE Less fat than most tarter sauce. Better flavor than fat free tarter sauce.
HEALTHY CEREAL I read labels. All General Mills cereals are whole grain. An article from USA Today claims that whole grains fight heart disease and ward of diabetes. The same article claims that research indicates that whole grains may block stomach, colon, ovarian, prostate, pancreatic and breast cancers. Healthy whole grain cereals such as Total, Cheerios Multi Grain, and Fiber One are very low fat, low calories, high nutrition for rather large volumes of food. Some cereals, the first ingredient is sugar. Very unhealthy.
KASHI PROTEIN-FIBER BARS About 150 calories. Satisfy hunger for several hours. Available at Wal Mart. More flavors on line at Drug Store.com.
BAKED CHIPS & SALSA Baked chips are very low fat, low calorie. Salsa peppers, spices and tomatoes all have numerous health benefits. My wife has a great recipe for homemade salsa. If we do not have time to make homemade, my first choice is Pace Picante medium. Salsa is no fat, low calorie and increases metabolism to burn more calories. I have read articles in USA Today that claim Chili Peppers help fight diabetes by reducing insulin especially in overweight people. Another article from USA Today reported that if you have asthma, emphysema, bronchitis, sinusitis, congestion from a cold or the flu. Eating hot peppers and salsa increases the flow of fluids in air passages to reduce congestion better than a cough drop.
TUNA, SALMON, SARDINES ALL rich in protein, good fats and omega 3. Experts claim Omega 3 has numerous health benefits including reducing the risk of colorectal, prostate and kidney cancers. Experts also claim that omega-3 improves brain and heart function. I always look for WILD CAUGHT. I avoid all farm raised fish.
CHICKEN Low fat, low calorie.
X-LEAN GR. BEEF Some 96/4 ground beef has 1.5g of Sat Fat. Some 80/20 ground beef has 10g Sat. Fat. Beef is rich in protein and iron to help avoid anemia.
GROUND TURKEY Some ground turkey is higher in Sat Fat than 96/4 ground beef. Beef has Iron.
PARMESAN CHEESE Standard parmesan cheese is very low in fat and calories. Adds a lot of flavor to potatoes, blan veggies, plain pasta. Fat Free Parm is Parmesan Style product not 100% natural cheese.
SENSIBLE SUBWAY Ham and Turkey. 1g Sat Fat. 300 Calories. No Mayo. I think one of Subway’s worst sandwich (Tuna) is about 1/3 the Sat Fat of most restaurant burgers.
Qdoba, CHIPOLTE, MOES Like a Mexican Subway. Chicken is very low fat. I get no sour cream.
BARILLA WHOLE GRAIN PASTA Rich in omega 3, fiber and protein. I have yet to find a whole wheat pasta the whole family likes the taste of.
FRESH FRUITS & VEGGIES Frozen fruit and veggies generally match the antioxidant levels of fresh. I always get fruits and veggies packaged in their own juices. Never heavy syrups.
WENDY’S SMALL CHILI Low fat.
"I CANT BELIVE ITS NOT BUTTER" SPRAY Adds great flavor to anything I want butter on. I can’t find anything bad on the label.
HEALTHY PEANUT BUTTER Standard peanut butters can be unhealthy. We read labels. We like Smart Balance.
FIBER 1 CEREALS Low fat, high fiber. I mix 2 or 3 flavors together.
CHEERIOS MUTI GRAIN A full cup with skim milk has only 150 calories. 100% daily iron and a whole bunch of vitamins and minerals. The whole family likes it. I add raisins and a little honey.
LEAN LUNCH MEATS
EGGLANDS BEST EGGS Only 70 calories per Large egg. Rich in Omega-3, protein and many other nutrients.
MICRO STEAM VEGGIES Convenient and healthy. Experts claim that many veggies release more antioxidants when they are stir fried, micro waved or lightly steamed. Sometimes I add spray butter and a little parm cheese.
KASHI BARS Whole grain, high protein and fiber. About 200 calories. Satisfies my appetite for several hours.
POPCORN W/SPRAY BUTTER Popcorn is high fiber and probably has more food volume per calorie than most snacks. I read labels, buy healthy popcorn and add I Can’t Believe It’s Not Butter SPRAY.
TOMATO SAUCES Experts claim that canned tomato sauces, paste and juice contain high amounts of lycopene, a potent antioxidant.
HOMEMADE MEXICAN FOOD We use chicken or extra lean ground beef with baked chips or whole grain soft tortillas. We also use fat free refried beans.
OLIVE OIL Rich in good fats. I use it for pan frying or low to moderate heat cooking.
CANOLA OIL Rich in good fats. Holds up better for deep frying and high heat cooking.
UNCURED BACON, HOT DOGS, DELI MEAT
PB2 PEANUT BUTTER POWDER. I sprinkle a little peanut butter powder on cereal, and Halo Top ice-cream to add flavor and protein without adding fat or significant calories.
MAPLE SYRUP 100% pure or organic. Absolutely no HIGH FRUCTOSE. Good on cereal, oatmeal and grits.
MARZETTI BALSALMIC DRESSINGS. Most salad dressings sold in the refrigerated produce area tend to be lower calorie, low fat, little or no preservatives. Balsamic dressings tend to be thinner than Ranch, needing less to get coverage down to lower layers of the salad and some runs on through. I think we are likely to consume less dressing.
BROWN RICE Is considered one of the healthiest grains.
QUINOA Pronounced (KEEN-WAH) Technically a seed, considered a grain. One of the few grains rich in fiber and PROTEIN.
YOGURT with LIVE ACTIVE CULTURES
OATMEGA BARS WHOLE GRAIN OATS, Gluten free, OMEGA 3, Fiber and Protein
HALO TOP ICE CREAM Very low calorie, Fiber and Protein
HIGH FIBER TORTILLAS
CAULIPOWER PIZZA CRUST Frozen Pizza crust made from cauliflower.
VEGGIE TOT Various frozen tater tot type food made of broccoli, cauliflower or other various veggies. Excellent crispy and tasty bake or especially good made in an air fryer.
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LIGHT MIRACLE WHIP Less fat and calories than most mayo. Good flavor.
LIGHT MIRACLE WHIP MIXED W/RELISH TARTER SAUCE Less fat than most tarter sauce. Better flavor than fat free tarter sauce.
HEALTHY CEREAL I read labels. All General Mills cereals are whole grain. An article from USA Today claims that whole grains fight heart disease and ward of diabetes. The same article claims that research indicates that whole grains may block stomach, colon, ovarian, prostate, pancreatic and breast cancers. Healthy whole grain cereals such as Total, Cheerios Multi Grain, and Fiber One are very low fat, low calories, high nutrition for rather large volumes of food. Some cereals, the first ingredient is sugar. Very unhealthy.
KASHI PROTEIN-FIBER BARS About 150 calories. Satisfy hunger for several hours. Available at Wal Mart. More flavors on line at Drug Store.com.
BAKED CHIPS & SALSA Baked chips are very low fat, low calorie. Salsa peppers, spices and tomatoes all have numerous health benefits. My wife has a great recipe for homemade salsa. If we do not have time to make homemade, my first choice is Pace Picante medium. Salsa is no fat, low calorie and increases metabolism to burn more calories. I have read articles in USA Today that claim Chili Peppers help fight diabetes by reducing insulin especially in overweight people. Another article from USA Today reported that if you have asthma, emphysema, bronchitis, sinusitis, congestion from a cold or the flu. Eating hot peppers and salsa increases the flow of fluids in air passages to reduce congestion better than a cough drop.
TUNA, SALMON, SARDINES ALL rich in protein, good fats and omega 3. Experts claim Omega 3 has numerous health benefits including reducing the risk of colorectal, prostate and kidney cancers. Experts also claim that omega-3 improves brain and heart function. I always look for WILD CAUGHT. I avoid all farm raised fish.
CHICKEN Low fat, low calorie.
X-LEAN GR. BEEF Some 96/4 ground beef has 1.5g of Sat Fat. Some 80/20 ground beef has 10g Sat. Fat. Beef is rich in protein and iron to help avoid anemia.
GROUND TURKEY Some ground turkey is higher in Sat Fat than 96/4 ground beef. Beef has Iron.
PARMESAN CHEESE Standard parmesan cheese is very low in fat and calories. Adds a lot of flavor to potatoes, blan veggies, plain pasta. Fat Free Parm is Parmesan Style product not 100% natural cheese.
SENSIBLE SUBWAY Ham and Turkey. 1g Sat Fat. 300 Calories. No Mayo. I think one of Subway’s worst sandwich (Tuna) is about 1/3 the Sat Fat of most restaurant burgers.
Qdoba, CHIPOLTE, MOES Like a Mexican Subway. Chicken is very low fat. I get no sour cream.
BARILLA WHOLE GRAIN PASTA Rich in omega 3, fiber and protein. I have yet to find a whole wheat pasta the whole family likes the taste of.
FRESH FRUITS & VEGGIES Frozen fruit and veggies generally match the antioxidant levels of fresh. I always get fruits and veggies packaged in their own juices. Never heavy syrups.
WENDY’S SMALL CHILI Low fat.
"I CANT BELIVE ITS NOT BUTTER" SPRAY Adds great flavor to anything I want butter on. I can’t find anything bad on the label.
HEALTHY PEANUT BUTTER Standard peanut butters can be unhealthy. We read labels. We like Smart Balance.
FIBER 1 CEREALS Low fat, high fiber. I mix 2 or 3 flavors together.
CHEERIOS MUTI GRAIN A full cup with skim milk has only 150 calories. 100% daily iron and a whole bunch of vitamins and minerals. The whole family likes it. I add raisins and a little honey.
LEAN LUNCH MEATS
EGGLANDS BEST EGGS Only 70 calories per Large egg. Rich in Omega-3, protein and many other nutrients.
MICRO STEAM VEGGIES Convenient and healthy. Experts claim that many veggies release more antioxidants when they are stir fried, micro waved or lightly steamed. Sometimes I add spray butter and a little parm cheese.
KASHI BARS Whole grain, high protein and fiber. About 200 calories. Satisfies my appetite for several hours.
POPCORN W/SPRAY BUTTER Popcorn is high fiber and probably has more food volume per calorie than most snacks. I read labels, buy healthy popcorn and add I Can’t Believe It’s Not Butter SPRAY.
TOMATO SAUCES Experts claim that canned tomato sauces, paste and juice contain high amounts of lycopene, a potent antioxidant.
HOMEMADE MEXICAN FOOD We use chicken or extra lean ground beef with baked chips or whole grain soft tortillas. We also use fat free refried beans.
OLIVE OIL Rich in good fats. I use it for pan frying or low to moderate heat cooking.
CANOLA OIL Rich in good fats. Holds up better for deep frying and high heat cooking.
UNCURED BACON, HOT DOGS, DELI MEAT
PB2 PEANUT BUTTER POWDER. I sprinkle a little peanut butter powder on cereal, and Halo Top ice-cream to add flavor and protein without adding fat or significant calories.
MAPLE SYRUP 100% pure or organic. Absolutely no HIGH FRUCTOSE. Good on cereal, oatmeal and grits.
MARZETTI BALSALMIC DRESSINGS. Most salad dressings sold in the refrigerated produce area tend to be lower calorie, low fat, little or no preservatives. Balsamic dressings tend to be thinner than Ranch, needing less to get coverage down to lower layers of the salad and some runs on through. I think we are likely to consume less dressing.
BROWN RICE Is considered one of the healthiest grains.
QUINOA Pronounced (KEEN-WAH) Technically a seed, considered a grain. One of the few grains rich in fiber and PROTEIN.
YOGURT with LIVE ACTIVE CULTURES
OATMEGA BARS WHOLE GRAIN OATS, Gluten free, OMEGA 3, Fiber and Protein
HALO TOP ICE CREAM Very low calorie, Fiber and Protein
HIGH FIBER TORTILLAS
CAULIPOWER PIZZA CRUST Frozen Pizza crust made from cauliflower.
VEGGIE TOT Various frozen tater tot type food made of broccoli, cauliflower or other various veggies. Excellent crispy and tasty bake or especially good made in an air fryer.
Thanks so much for taking the time to visit my Web Site.