Quinoa gives rapid whole-grain nutrition. The Academy of Nutrition and Dietetics advocates replacing rice with this ancient grain, which cooks faster and has more protein.
Chicken Parmesan is fried and fatty. For a lighter, equally savory option, coat a boneless, skinless chicken breast in sesame seeds, sauté in a little olive oil until brown on both sides, and bake until cooked through.
Healthy whole-grain tortilla tacos with grilled fish and vegetables. Registered nutritionist
Egg yolks include choline, vitamin D, and phosphorus, but eating only the whites reduces calories from 72 to 17, fat, and cholesterol.
Choose beef eye of round for less saturated fat and calories while eating red meat.
According to the University of Georgia Health Center, a half-cup of cooked whole-grain pasta provides a third of your daily whole grain requirement.
217 calories per 10-inch flour tortilla. Save 212 calories by wrapping with romaine lettuce.
No-cook meals are available. For a hearty breakfast, Erik Bustillo recommends topping a cup of Greek yogurt with mixed berries and nuts.
Swapping out cuts of meat that are higher in fat for fish can lighten your saturated-fat load and do wonders for your heart.
Nutrients reported in 2014 that pork is the most consumed meat worldwide.