Low Calorie Vegetarian Recipes

Guidelines To Be A Healthier Vegetarian

• Sauté in water instead of oil or use small amounts of olive or
  canola oil.

• Use low-fat cooking methods like:
      broiling
      steaming
      roasting
      baking
      poaching
      boiling
      stir-frying with little or no oil.

• Replace half of the oil, butter, or margarine with water, juice, applesauce, or puréed prunes.

• Replace whole eggs with bananas, tofu, applesauce, or egg replacers.

 

Guidelines for heart-healthy shopping

• Buy fruits, vegetables, whole grains, legumes, and fat-free milk products.

• Instead of chips, crackers, and cookies, buy snacks like popcorn, fresh fruits and vegetables, rice cakes, and pretzels.

• Buy whole grain breads and cereals that are high fiber. Limit low fiber refined breads and cereals and high fat products like most croissants, muffins, and granola cereal.

• Buy fat-free or low-fat milk instead of reduced fat (2%) or whole milk, if you use milk.

• Buy plain fresh or frozen vegetables instead of vegetables in cheese, cream, or butter sauces.

• Use nutrition labels to help choose foods lower in saturated fat, cholesterol, and fat.

 

Guidelines for heart-healthy eating out

• Have foods like pizza without cheese, stir-fried dinners, steamed vegetables, pasta and tomato sauce, plain baked potatoes, vegetable-based soups, low-fat cottage cheese, and fruit or sorbet for dessert.

• Have lots of fresh vegetables and fruits and try to avoid mayonnaise-based salads.

• Ask that dressings and sauces be served on the side so you can control the amount you eat.

• Ask that your food be prepared with little fat.

• And Speaking of Fats, Here is What You Should Know About Saturated vs. Unsaturated Fats

• The fats that usually cause heart disease are the saturated fats and trans-fatty acids.

• They can be found mainly in animal products like eggs, butter, cheese, whole milk and milk products, in coconut, palm, and palm kernel oil.

• The trans-fatty acids appear in foods like margarine and crackers. They can be replaced with unsaturated fats like canola oil, olive oil, flax seed oil, nuts, avocado, soy products, and nut butters.

• In this way you will reduce the risk of heart disease.

• Also, choose margarine, cookies, crackers, and snack foods that do not contain hydro-genated fats.