Health & Fitness

Vitality Check – Low Fat High Nutrient Foods

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Believe it or not, it’s OK to eat sweet treats as part of a balanced diet. Here’s a user-friendly guide to low fat high nutrient foods and some very healthy substitutions.

In wellness circles, vitality is the latest buzzword. This appealing concept involves a wholesome lifestyle: exercise and healthy eating based on moderation not exclusions. Sweet treats and salty snacks can be a part of our diets as long as we get the essentials. And that means choosing the foods that offer more bang for our nutrition buck. By getting more nutrients from each food, you can cut down on calories and, often, on fat. Clip these lists and stick them to the refrigerator to inspire you when you’re preparing breakfast, lunch, dinner and, yes, snacks.

Vitality Check - Low Fat High Nutrient Foods

Note: Final figures for each item in sidebar refer to amount of nutrient provided.

These amounts are based on one serving; increase accordingly for larger recipes and more servings.

RDI stands for recommended daily intake.

CALCIUM

(RDI is 800 mg for men and 700 mg for women 25 to 49.)

  1. Prepare instant oatmeal with milk in place of water: +235 mg.
  2. Or prepare instant oatmeal with 2 tbsp (25 mL) skim milk powder instead of water: +105 mg.
  3. Add 1/3 cup (75 mL) skim milk powder to muffins made with juice, milk or yogurt: +267mg.
  4. Sprinkle your tomato soup with 1/4 cup (50 mL) grated cheddar cheese: +216 mg.
  5. At lunch, add half a 213 g can salmon, crushed with bones, to a green salad or sandwich: +225 mg.
  6. Add 1/2 cup (125 mL) firm cubed tofu (processed with calcium) to a stir-fry at dinner: +258 mg.
  7. For a snack, prepare hot chocolate or chocolate milk with 3/4 cup (175 mL) 2% or skim evaporated milk: +516 mg.

PROTEIN

(RDI is 64 g for men and 51 g for women 25 to 49.)

  1. Have 1/2 cup (125 mL) low-fat cottage cheese at breakfast: +16 g.
  2. Spread 2 slices whole grain bread with 2 tbsp (25 mL) hummus: total = 10 g.
  3. Add a hard-cooked egg to your salad at lunch: +6 g.
  4. Add 1/2 cup (125 mL) cooked lentils to pasta salad: +9 g.
  5. Add 3 oz (90 g) drained canned water-packed tuna to your macaroni and cheese or pasta with tomato sauce: +23 g.
  6. Sprinkle 2 tbsp (25 mL) sunflower seeds on yogurt for a snack (or just munch on them): +4 g.

IRON

(RDI is 9 mg for men and 13 mg for women 25 to 49.)

  1. Sprinkle 1/4 cup (50 mL) raisins on top of enriched breakfast cereal: +1.5 mg.
  2. Drink 1/2 cup (125 mL) prune juice instead of apple or orange: +1mg.
  3. Toss 3 oz (90 g) drained canned clams into your marinated vegetable salad for lunch: +4 mg.
  4. Include 3 oz (90 g) cooked lean sirloin steak in your pasta sauce: +3 mg.
  5. Eat a slice of whole wheat bread with 1 tbsp (15 mL) peanut butter for a snack: total = 1 mg.
  6. Sprinkle a rice pilaf with 1/4 cup (50 mL) slivered almonds and 5 halves dried apricots: +2 mg.
  7. Munch on 1 oz (30 g) of a dried breakfast cereal such as Cheerios: +4 mg.

FIBRE

(Suggested daily intake is 25 to 35 g for adults 25 to 49.)

  1. Sprinkle 2 tbsp (25 mL) All-Bran or 100% Bran cereal on your regular cereal: +3 g.
  2. Eat a whole orange instead of orange juice at breakfast: +2 g.
  3. Add 1/2 cup/125 mL drained canned kidney beans to your pasta salad or green salad for lunch: +6 g.
  4. For a snack, instead of cookies, have 6 graham crackers: +1 g.
  5. Have 1 cup (250 mL) brown long grain rice instead of white rice as a side dish or in casseroles: +3 g.
  6. Try 1 cup (250 mL) cooked wheat berries in a salad: +8 g.

ANTIOXIDANTS

Vitamin C (RDI is 40 mg for men and 30 mg for women 25 to 49.)
Vitamin E (RDI is 9 mg for men and 6 mg for women 25 to 49.)
Beta-carotene (vitamin A) (RDI is 1,000 RE for men and 800 RE for women 25 to 49.)

  1. Sprinkle 2 tbsp (25 mL) wheat germ on yogurt or cereal: +38% RDI vit E.
  2. Add 1/2 sweet red pepper to sandwiches and salads: +287% RDI vit C, 34% RDI vit A.
  3. Use 1-1/2 cups (375 mL) raw spinach leaves in salad instead of lettuce: +43% RDI vit A.
  4. Snack on a kiwifruit: 170% RDI vit C.
  5. Dip a carrot instead of a stalk of celery: +202% RDI vit A.
  6. Spread 2 tsp (10 mL) margarine over bread or vegetables: +18% RDI vit E.
  7. Have a baked sweet potato instead of a regular potato: +249% RDI vit A.

SATISFYING SUBSTITUTIONS

More often than not, our hunt for low fat high nutrient foods ends when we have unhealthy options on hand. Why not eliminate the problem by stocking up on some healthy food substitutes.

Instead of store-bought blueberry muffin
Choose cinnamon raisin bagel
SAVE 58 calories, 6 g fat

1. Instead of Caesar salad (with bacon and cheese)
Choose mixed greens with low-fat vinaigrette (each 2 cups/500 mL salad with 2 tbsp/25mL dressing)
SAVE 199 calories, 19 g fat

2. Instead of fried instant ramen noodle soup (Mr. Noodles)
Choose reduced-fat instant ramen noodle soup (Mr. Skinny) (one package)
SAVE 70 calories, 8 g fat

3. Instead of creamy coleslaw
Choose coleslaw made with low-fat vinaigrette (based on 1 cup/250 mL coleslaw with 2 tbsp dressing)
SAVE 112 calories, 10 g fat

4. Instead of chocolate bar (one 50 g bar)
Choose 1% chocolate milk (1 cup/250 mL)
SAVE 80 calories, 10 g fat

5. Instead of potato chips (10)
Choose air-popped popcorn (1 cup/250 mL)
SAVE 75 calories, 7 g fat

6. Instead of oil-roasted peanuts (1 oz)
Choose pretzel sticks (1 oz)
SAVE 61 calories, 13 g fat

7. Instead of chocolate fudge sauce on ice cream
Choose raspberry sauce on ice cream (based on 2 tbsp/25 mL sauce)
SAVE 103 calories, 7 g fat

FAT- & CALORIE-SAVING TIPS

(More nutrient-dense, too!)

  1. Spread a thin layer of light cream cheese, peanut butter or jam over bread instead of butter.
  2. Think small: bake smaller cookies and eat fewer; cut bars and squares into smaller sizes; cut dessert portions smaller before serving.
  3. When baking regular (already low-fat) muffins and quick breads, you can generally cut the fat by about half by substituting applesauce, mashed bananas, baby food fruits or low-fat yogurt.
  4. Make your own or buy low-fat salad dressings instead of buying regular ones.
  5. For snack time, keep fruits on hand — out where everyone can see them.
  6. Keep carrot and celery sticks prepared in the refrigerator ready for when the munchies hit.
  7. If high-fat snacks are too tempting, don’t buy them regularly — save them for special occasions.
  8. Ground flax seed meal can be added to muffins, quick breads and cereals and is a rich source of fibre and may help reduce blood cholesterol levels as well as blood sugar levels.