Professional Documents
Culture Documents
Image: http://www.ok.gov/
Contents
What Does 200 Calories Look Like? .............................................................................................................. 1
Recipes .......................................................................................................................................................... 9
Thai carrot salad...................................................................................................................................... 10
Spicy falafels............................................................................................................................................ 12
Roasted coriander cauliflower ................................................................................................................ 14
Devilled tofu kebabs ............................................................................................................................... 16
Broccoli Chicken Divan ............................................................................................................................ 18
Chicken Pasta I ........................................................................................................................................ 20
Steak and Bacon Tournedos ................................................................................................................... 22
Quick and Easy Stuffed Peppers ............................................................................................................. 24
Rice with Black Beans.............................................................................................................................. 26
Spaghetti Squash I ................................................................................................................................... 28
Angel's Pasta ........................................................................................................................................... 30
The Best Chicken Salad Ever ................................................................................................................... 32
Chicken and Mushrooms ........................................................................................................................ 34
Garlic Tomatoes ...................................................................................................................................... 36
Salsa Rice recipe - 101 calories ............................................................................................................... 38
Easy Beef Gyros recipe - 198 calories ..................................................................................................... 40
Salmon and Asparagus in Foil ................................................................................................................. 42
Cajun Halibut........................................................................................................................................... 44
25 healthy snacks under 200 calories ......................................................................................................... 46
Appendix I : Conversion Charts ................................................................................................................... 50
What Does 200 Calories Look Like?
Source: http://www.wisegeek.com/what-does-200-calories-look-like.htm
1
Whole Milk Grapes Balsamic Vinegar
333 ml = 200 Calories 290 grams = 200 Calories 200 ml = 200 Calories
Canned Sweet Corn Sliced Smoked Turkey Canned Chili con Carne
308 grams = 200 Calories 204 grams = 200 Calories 189 grams = 200 Calories
2
Canned Black Beans Cooked Pasta Fiber One Cereal
186 grams = 200 Calories 145 grams = 200 Calories 100 grams = 200 Calories
3
Jack in the Box Cheeseburger French Sandwich Roll Tootsie Pops
75 grams = 200 Calories 72 grams = 200 Calories 68 grams = 200 Calories
Jack in the Box Chicken Sesame Seed Bagel Wheat Dinner Rolls
Sandwich 70 grams = 200 Calories 66 grams = 200 Calories
72 grams = 200 Calories
4
Corn Bran Cereal Uncooked Pasta Cornmeal
60 grams = 200 Calories 56 grams = 200 Calories 55 grams = 200 Calories
5
Puffed Rice Cereal Brown Sugar Medium Cheddar Cheese
54 grams = 200 Calories 53 grams = 200 Calories 51 grams = 200 Calories
6
Splenda Artifical Sweetener Snickers Chocolate Bar M&M Candy
50 grams = 200 Calories 41 grams = 200 Calories 40 grams = 200 Calories
7
Potato Chips Fried Bacon Butter
37 grams = 200 Calories 34 grams = 200 Calories 28 grams = 200 Calories
8
Recipes
Image: http://www.healthspablog.org/wp-content/uploads/2008/07/healthy-food-gives-healthy-skin.jpg
9
Thai carrot salad
Source: http://www.bbcgoodfood.com/recipes/6520/
Recipe uploaded by
Serves 4
Ready in 15 minutes
Ingredients
2 limes , juiced
10
2 red chillies , finely shredded
2 x 50g bundles, rice vermicelli noodles, soaked according to the pack instructions
Method
1. Put the fish sauce, lime juice, sugar, shallots and chillies in a large bowl and leave to sit for 5
minutes.
2. Add the carrots, drained noodles and mint and toss everything together. Top with the peanuts.
Per serving
192 kcalories, protein 6.2g, carbohydrate 35.4g, fat 3.8 g, saturated fat 0.6g, fibre 3.4g, salt 3.01 g
11
Spicy falafels
Source: http://www.bbcgoodfood.com/recipes/2589/
Cheap and dead easy to make - stuff them into pittas with salad, or serve with couscous and houmous
Serves 6
Easily doubled
Ready in 20 minutes
Vegetarian
Ingredients
12
1 small onion , finely chopped
1 egg , beaten
Method
1. Heat 1 tbsp oil in a large pan, then fry the onion and garlic over a low heat for 5 mins until
softened. Tip into a large mixing bowl with the chickpeas and spices, then mash together with a
fork or potato masher until the chickpeas are totally broken down. Stir in the parsley or dried
herbs, with seasoning to taste. Add the egg, then squish the mixture together with your hands.
2. Mould the mix into 6 balls, then flatten into patties. Heat the remaining oil in the pan, then fry
the falafels on a medium heat for 3 mins on each side, until golden brown and firm. Serve hot or
cold with couscous, pitta bread or salad.
Per Falafel
105 kcalories, protein 5g, carbohydrate 8g, fat 6 g, saturated fat 1g, fibre 2g, salt 0.27 g
13
Roasted coriander cauliflower
Give cauliflower a bit of zing by adding coriander and red onion to make a low fat, vitamin C-packed side
dish
Source: http://www.bbcgoodfood.com/recipes/2020/roasted-coriander-cauliflower
Ingredients
Method
14
1. Heat oven to 220C/fan 200C/gas 7. In a roasting tin, toss the cauliflower, red onion, ground
coriander and olive oil together with some salt and pepper. Roast for 25 mins, tossing
occasionally until the vegetables are starting to brown. Toss through the coriander and serve.
Per serving
118 kcalories, protein 5g, carbohydrate 9g, fat 7 g, saturated fat 1g, fibre 3g, salt 0.03 g
15
Devilled tofu kebabs
Source: http://www.bbcgoodfood.com/recipes/2955/devilled-tofu-kebabs
Serves 4
Ingredients
16
1 courgette , peeled and sliced
1 red pepper , deseeded and diced
Method
1. Put the shallots or button onions in a bowl, cover with boiling water and set aside for 5 mins.
Cook the potatoes in a pan of boiling water for 7 mins until tender. Drain and pat dry. Put
tomato purée, soy sauce, oil, honey, mustard and seasoning in a bowl, then mix well. Toss the
tofu in the marinade. Set aside for at least 10 mins.
2. Heat the grill. Drain and peel shallots or onions, then cook in boiling water for 3 mins. Drain well.
Thread the tofu, shallots, potatoes, courgette and pepper on to 8 x 20cm skewers. Grill for 10
mins, turning frequently and brushing with remaining marinade before serving.
Serving suggestion
Per serving
178 kcalories, protein 10g, carbohydrate 18g, fat 8 g, saturated fat 1g, fibre 3g, salt 1.35 g
17
Broccoli Chicken Divan
Source: http://allrecipes.com/Recipe/Broccoli-Chicken-Divan/Detail.aspx
"A quick and easy chicken and broccoli dish that all will love!"
INGREDIENTS (6 Servings)
INGREDIENTS (1 Serving)
DIRECTIONS
NOTE: This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 6 servings.
18
1. Preheat oven to 450 degrees F (230 degrees C).
2. Place the broccoli in a saucepan with enough water to cover. Bring to a boil, and cook 5 minutes,
or until tender. Drain.
3. Place the cooked broccoli in a 9 inch pie plate. Top with the chicken. In a bowl, mix the soup and
milk, and pour over the chicken. Sprinkle with Cheddar cheese. Mix the melted butter with the
bread crumbs, and sprinkle over the cheese.
4. Bake in the preheated oven for 15 minutes, or until bubbly and lightly brown.
Nutritional Information
Calories: 186
Cholesterol: 44mg
Sodium: 440mg
Protein: 15.5g
19
Chicken Pasta I
"A wonderful change in light eating with pasta, chicken and vegetables. It is very low in fat and calories,
but tastes delicious. Use your favorite pasta - we use mostaccioli pasta. Add some of your favorite
veggies, if desired."
Source: http://allrecipes.com/Recipe/Chicken-Pasta-I/Detail.aspx
SERVINGS (1)
INGREDIENTS
30 g mostaccioli
3/8 skinless, boneless chicken breast halves
1/8 onion, chopped
3/8 fresh mushrooms, sliced
1 g Italian seasoning
1/8 (14.5 ounce) can diced tomatoes
salt and pepper to taste
1 g grated Parmesan cheese
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 8 servings.
20
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until
al dente; drain and reserve.
2. Meanwhile, in a large lightly greased skillet over medium heat, cook chicken for about 15
minutes and remove from pan; cool and dice.
3. In a large skillet over medium heat, combine onion, mushrooms, Italian seasoning, tomatoes
with juice, salt and pepper; cook until onions are translucent. Remove from heat and add
chicken and pasta. Sprinkle Parmesan cheese on top; serve.
Nutritional Information
Calories: 185
21
Steak and Bacon Tournedos
Source: http://allrecipes.com/Recipe/Steak-and-Bacon-Tournedos/Detail.aspx
INGREDIENTS (1 Serving)
INGREDIENTS (8 Servings)
680 g flank steak, pounded to 1/2 inch thickness
unseasoned meat tenderizer to taste
10 slices bacon, cooked, but still soft
1 g freshly ground black pepper to taste
1 g garlic powder
2 g seasoned salt
8 g chopped fresh parsley
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 8 steaks.
2. Score one side of the flank steak with diagonal cuts. Season meat on both sides with tenderizer,
pepper, garlic powder, and salt; lay flat, scored side down. Sprinkle with parsley, and lay bacon
strips lengthwise on steak, then roll up jellyroll style. Skewer with 8 evenly spaced wooden
toothpicks. Form 8 steaks by cutting in between toothpicks with a serrated knife.
3. Place steaks on preheated grill. Cook for about 15 minutes, turning once, or to desired
doneness.
Nutritional Information
22
Amount Per Serving
Calories: 166
Cholesterol: 37mg
Sodium: 268mg
Protein: 13.6g
23
Quick and Easy Stuffed Peppers
Source: http://allrecipes.com/Recipe/Quick-and-Easy-Stuffed-Peppers/Detail.aspx
"This microwave recipe is quick and very simple, and is a good meal for a busy work week. You can use
any color peppers you like. Try using garbanzos instead of the kidney beans for a variation on this
recipe."
INGREDIENTS (1 Serving)
NGREDIENTS (4 Servings)
24
80 g frozen corn kernels, thawed and drained
0.5 (15 ounce) can kidney beans, drained and rinsed
0.8 g crushed red pepper flakes
55 g shredded mozzarella cheese
5 g grated Parmesan cheese
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 4 servings.
1. Arrange pepper halves in a 9 inch square glass baking dish. Cover dish with plastic wrap. Poke a
few holes in the plastic wrap for vents, and heat 4 minutes in the microwave, or until tender.
2. In a medium bowl, mix tomatoes and their liquid, rice, and water. Cover with plastic, and cook in
the microwave for 4 minutes, or until rice is cooked.
3. Stir green onions, corn, kidney beans, and red pepper flakes into the tomato mixture. Heat in
the microwave for 3 minutes, or until heated through.
4. Spoon hot tomato mixture evenly into pepper halves, and cover with plastic wrap. Poke a few
holes in the plastic to vent steam, and heat in the microwave 4 minutes. Remove plastic,
sprinkle with mozzarella cheese and Parmesan cheese, and allow to stand 1 to 2 minutes before
serving.
Nutritional Information
Calories: 179
Cholesterol: 12mg
Sodium: 352mg
Protein: 9.2g
25
Rice with Black Beans
Source: http://allrecipes.com/Recipe/Rice-with-Black-Beans/Detail.aspx
"Good rice, beans, and tomato dish that takes about 20 minutes to prepare."
INGREDIENTS (1 Serving)
INGREDIENTS (8 Servings)
1 onion, chopped
15 ml vegetable oil
1 (14.5 ounce) can stewed tomatoes
1 (15 ounce) can black beans, undrained
0.8 g dried oregano
1 g garlic powder
95 g instant white rice
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 8 servings.
26
1. In a large saucepan, cook and stir onion in oil until tender and translucent, but not brown. Add
tomatoes, beans, oregano and garlic powder. Bring to boil. Stir in rice, return mixture to a boil.
Reduce heat to simmer, and cover.
2. Let mixture simmer for 5 minutes. Remove pan from heat and let stand 5 minutes before
serving.
Nutritional Information
Amount Per Serving
Calories: 128
Total Fat: 2.1g
Cholesterol: 0mg
Sodium: 316mg
Total Carbs: 23.1g
Dietary Fiber: 4.6g
Protein: 4.7g
27
Spaghetti Squash I
Source: http://allrecipes.com/Recipe/Spaghetti-Squash-I/Detail.aspx
"The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it
is named. In this recipe, the 'noodles' are tossed with vegetables and feta cheese. You can substitute
different vegetables, but be sure to use ones that have contrasting colors."
PREP TIME 15 Min
COOK TIME 30 Min
READY IN 45 Min
INGREDIENTS (1 Serving)
1/8 spaghetti squash, halved lengthwise and seeded
5 ml vegetable oil
1/8 onion, chopped
1/8 clove garlic, minced
45 g chopped tomatoes
20 g crumbled feta cheese
4 g sliced black olives
0.9 g chopped fresh basil
INGREDIENTS (6 Servings)
1 spaghetti squash, halved lengthwise and seeded
30 ml vegetable oil
1 onion, chopped
1 clove garlic, minced
270 g chopped tomatoes
110 g crumbled feta cheese
25 g sliced black olives
5 g chopped fresh basil
28
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 6 servings.
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the
preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove
squash from oven, and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and
saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss
with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.
Nutritional Information
29
Angel's Pasta
Source: http://allrecipes.com/Recipe/Angels-Pasta/Detail.aspx
"Light and delicate vegetarian pasta entree that's easy!"
INGREDIENTS (1 Serving)
35 g angel hair pasta
1 g crushed garlic
3 ml olive oil
1/3 zucchini, sliced
salt and pepper to taste
1/2 tomatoes, chopped
2 leaves fresh basil
20 g mozzarella cheese, shredded
INGREDIENTS (6 Servings)
225 g angel hair pasta
8 g crushed garlic
15 ml olive oil
2 zucchini, sliced
salt and pepper to taste
3 tomatoes, chopped
12 leaves fresh basil
115 g mozzarella cheese, shredded
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 6 servings.
30
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until
al dente; drain.
2. Meanwhile, heat a medium skillet over medium heat. Pour in oil and saute garlic until golden.
Stir in zucchini, salt and pepper. Saute 2 minutes, then mix in tomato and cook a few minutes
more. Chop basil and add to vegetables right before mixing with pasta.
3. Combine pasta and vegetables. Serve topped with mozzarella.
Nutritional Information
Amount Per Serving
Calories: 201
Total Fat: 6.6g
Cholesterol: 12mg
Sodium: 202mg
Total Carbs: 26.9g
Dietary Fiber: 3g
Protein: 10.1g
31
The Best Chicken Salad Ever
Source: http://allrecipes.com/Recipe/The-Best-Chicken-Salad-Ever/Detail.aspx
"This is the best chicken salad I have ever had in my life and it is so simple to make."
INGREDIENTS (1 Serving)
INGREDIENTS (8 Serving)
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 2 cups.
32
1. In a food processor, combine the chicken, creamy salad dressing, cole slaw dressing, celery,
onion, and salt and pepper. Mix until well chopped.
Nutritional Information
Calories: 103
Cholesterol: 26mg
Sodium: 141mg
Protein: 7.6g
33
Chicken and Mushrooms
Source: http://dietrecipesblog.com/2009/02/24/chicken-and-mushrooms-recipe-189-calories/
A few years ago I had a revelation: chicken and mushrooms go extremely well together. Since then, I’ve
tried many recipes using these two main ingredients.
Ingredients:
4 small boneless chicken breasts
2 1/2 cups sliced mushrooms
1 tablespoon minced onion flakes
1/2 cup chopped red or green pepper
1 dash garlic powder
2 teaspoons honey
1/4 cup soy sauce
Preparation:
1. Preheat the oven to 350 degrees F.
2. Place the chicken breasts in a 9×13 baking dish.
3. Sprinkle the chicken with the onion flakes.
4. In a small bowl, combine the honey, soy sauce, and garlic powder; pour the mixture evenly over the
chicken.
5. Cover and bake for about 30 minutes.
6. Spread the mushrooms and red or green peppers evenly over the chicken and continue to bake,
covered, for about 20 more minutes (or until the mushrooms are tender).
Servings: 4
34
Nutritional information for one serving:
Calories: 189
Calories from fat: 74
Total fat: 8.3g
Cholesterol: 55mg
Sodium: 1063mg
Total carbs: 7.3g
Fiber: 1g
Protein: 21.7g
Weight Watchers points: 4
35
Garlic Tomatoes
Source: http://dietrecipesblog.com/2009/03/17/garlic-tomatoes-recipe-79-calories/
This vegetarian/vegan dish requires only a few simple ingredients and is very easy to prepare, but it is
absolutely delicious! Can be served as a side dish, appetizer or even snack.
Ingredients:
8 ripe plum tomatoes, cut in half
16 garlic cloves, in skin
4 sprigs fresh thyme
1/4 cup olive oil
salt and pepper, to taste
Preparation:
1. Preheat the oven to 425 degrees F.
2. Place the tomatoes cut side up in a large pan (in a single layer).
3. Place the garlic cloves and thyme sprigs in between the tomatoes.
4. Pour the olive oil over the tomatoes.
5. Bake for about 45 minutes (until the tomatoes are slightly charred).
6. Discard the thyme.
7. Season with salt and pepper to taste.
8. Squeeze the meat from the garlic cloves over the tomatoes.
9. Garnish with fresh thyme and serve warm.
Servings: 8
36
Nutritional information for one serving:
Calories: 79
Calories from fat: 62
Total fat: 6.9g
Cholesterol: 0mg
Sodium: 4mg
Total carbs: 4.4g
Fiber: 0.9g
Protein: 0.9g
Weight Watchers points: 2
37
Salsa Rice recipe - 101 calories
Source: http://dietrecipesblog.com/2008/09/10/salsa-rice-recipe-101-calories/
Very easy and tasty side dish that can be served alongside tacos, enchiladas and taco lasagna.
Ingredients:
1/2 cup long grain rice
1 cup chunky salsa
1 cup water
Preparation:
1. In a small saucepan, mix the rice, salsa and water.
2. Bring to a boil, cover the saucepan with a lid and reduce the heat to low.
3. Simmer, stirring a few times, for about 20-25 minutes (until the rice is tender).
Servings: 4
38
Protein: 2.6g
WW points: 2
39
Easy Beef Gyros recipe - 198 calories
Source: http://dietrecipesblog.com/2008/10/15/easy-beef-gyros-recipe-198-calories/
Ingredients:
1 lb lean ground beef
8 small pita pocket bread (4-inch diameter) , cut in half, warmed
4 plum tomatoes, cut into thin slices
Sauce
2/3 cup plain low-fat yogurt
3 tablespoons onions, finely chopped
1/3 cup cucumber, chopped
2 teaspoons fresh parsley, chopped
Seasoning
1 garlic clove, crushed
1/2 teaspoon dried oregano leaves
1/2 teaspoon salt
1/4 teaspoon pepper
Preparation:
1. In a small bowl, combine the sauce ingredients, mixing well. Cover and refrigerate.
2. Preheat the oven to 350º F.
40
3. In a medium bowl, combine the ground beef with the seasoning ingredients, mixing lightly but
thoroughly.
4. Divide the beef mixture into 16 equal portions and shape into 2-inches diameter patties.
5. Place the patties on a rack in the broiler pan.
6. Bake in the oven for about 10 minutes (or until no longer pink) or on the grill over medium heat.
7. To serve, place equal amounts of beef and tomato slices in each pita bread half, and top with the
yogurt sauce.
Servings: 8
41
Salmon and Asparagus in Foil
Source: http://dietrecipesblog.com/2008/03/25/salmon-and-asparagus-in-foil-recipe-193-calories/
42
Ingredients:
1 lb asparagus
4 (5 ounce) salmon fillets
1 fresh lemon
lemon wedges (to garnish)
4 sheets aluminum foil, to wrap (12-inch by 18-inch)
salt (to taste)
black pepper (to taste)
Preparation:
1. Preheat the oven to 450 degrees F.
2. Snap the ends off the asparagus spears (they will break where tender) and divide into 4 equal
portions.
3. Spray the center of each foil sheet with some non-stick cooking spray.
4. Place one salmon fillet in the center of each sheet, top with a serving of asparagus and drizzle with
lemon juice.
5. Sprinkle with freshly ground pepper and salt (to taste).
6. Bring up the sides of foil and fold the top over twice.
7. Seal the ends, leaving room for air to circulate inside the packet.
8. Place the packets on a cookie sheet and cook in the oven for about 15 to 18 minutes (or until the
salmon becomes opaque).
9. Serve with lemon wedges on the side.
Servings: 4
43
Cajun Halibut
Source: http://dietrecipesblog.com/2008/04/06/cajun-halibut-recipe-128-calories/
Ingredients:
4 (4 ounce) halibut steaks
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon ground red pepper
1/4 teaspoon salt
1 teaspoon black pepper
Preparation:
1. In a small bowl, combine the ground red pepper, garlic powder, paprika, salt and black pepper; mix
well and rub evenly over both sides of the fish.
2. Preheat a large non-stick skillet over medium-high heat and spray with cooking spray.
3. Add the fish, and cook for about 3-4 minutes on each side (or until the fish is cooked through and
flakes easily with a fork).
Servings: 4
44
Total fat: 2.7g
Cholesterol: 36mg
Total carbs: 0.6g
Protein: 23.9g
45
25 healthy snacks under 200 calories
Source: http://www.ajc.com/living/content/living/food/0105/06snacks.html
The following snacks add up to 200 calories to your daily intake — but will likely save you many more by
keeping you full from one meal to the next. The key to success is portion control — in your snacks and in
your meals — and for that reason many of the suggestions are pre-portioned either by nature or by the
packaging.
4 Bagel Bites
200 calories, 6 grams fat, 8 grams protein, 28 grams carbohydrates, 2 grams fiber.
1.58-ounce package Balance Bar Go Mix energy snack mix (mixture of soy nuts, yogurt-covered raisins
and dried fruits)
200 calories, 6 grams fat, 15 grams protein, 21 grams carbohydrates, 4 grams fiber.
Other pluses: no trans fat; good source of calcium, potassium and other nutrients.
140 calories, 12 grams fat, 6 grams protein, 5 grams carbohydrates, 2 grams fiber.
Still hungry? Spread it on two graham crackers for only 60 more calories (200 total).
Still hungry? Add some fiber by drinking it with a piece of fruit or a few whole-grain crackers.
18 Guiltless Gourmet baked yellow corn tortilla chips with 1/4 cup Guiltless Gourmet spicy black bean
dip
170 calories, 2 grams fat, 5 grams protein, 27 grams carbohydrates, 4 grams fiber.
46
1 1-ounce box Cracker Jack caramel-coated popcorn and peanuts:
120 calories, 2 grams fat, 2 grams protein, 23 grams carbohydrates, 1 gram fiber.
120 calories, 4 grams fat, 2 grams protein, 19 grams carbohydrates, 2 grams fiber.
152 calories, 4 grams fat, 2 grams protein, 27 grams carbohydrates, 3 grams fiber.
Other pluses: terrific source of vitamin A, beta carotene and other disease-fighting vitamins and
minerals.
170 calories, 3 grams fat, 10 grams protein, 26 grams carbohydrates, 2 grams fiber.
Other pluses: high in vitamin C, calcium, folate and many other nutrients. Lower in fat and
calories than most other energy bars.
3 ounces drained tuna mixed with 1 tablespoon light mayonnaise stuffed in celery rib:
150 calories, 6 grams fat, 20 grams protein, less than 1 gram carbohydrate, 1 gram fiber.
198 calories, 8 grams fat, 6 grams protein, 25 grams carbohydrates, 4 grams fiber.
200 calories, 13 grams fat, 6 grams protein, 16 grams carbohydrates, 3 grams fiber.
180 calories, 7 grams fat, 5 grams protein, 30 grams carbohydrates, 2 grams fiber.
Other pluses: no trans fats; lower in sugars and higher in protein than most other breakfast bars.
Still hungry? Crumble in 3 or 4 crackers, preferably a type that's whole-grain and low in sodium.
47
80 calories, 4.5 grams fat, 8 grams protein, less than 1 gram carbohydrate, no fiber.
Still hungry? Nibble on up to 15 Wheat Thins crackers as well; your caloric total will still fall
under 200 calories and you'll add a little fiber as well.
190 calories, 3 grams fat, 7 grams protein, 36 grams carbohydrates, 4 grams fiber.
200 calories, 6 grams fat, 6.5 grams protein, 30 grams carbohydrates, 2 grams fiber.
101 calories, 5 grams fat, 1 gram protein, 14 grams carbohydrates, 2 grams fiber.
Still hungry? For an extra 75 calories, a hard-boiled egg provides 6 grams of protein.
6 cups air-popped popcorn sprinkled with 1/4 cup grated Parmesan cheese:
172 calories, 8 grams fat, 8 grams protein, 10 grams carbohydrates, 3 grams fiber.
120 calories, 4 grams fat, 4 grams protein, 28 grams carbohydrates, 3 grams fiber.
140 calories, 1.5 grams fat, 4 grams protein, 27 grams carbohydrates, 1 gram fiber.
Still hungry? Include a 4.4-ounce Light 'n' Lively Free fruit-flavored yogurt cup for 50 more
calories and a dose of calcium and protein.
1/2 cup low-fat vanilla frozen yogurt with 1 cup fresh or frozen blueberries
171 calories, 2 grams fat, 4 grams protein, 27 grams carbohydrates, 4 grams fiber.
194 calories, 3 grams fat, 16 grams protein, 26 grams carbohydrates, 2 grams fiber.
48
Other pluses: Cantaloupes are loaded with vitamin A and C; cottage cheese is an excellent source
of low-fat protein.
184 calories, 16 grams fat, 8 grams protein, 64 grams carbohydrates, 2.5 grams fiber.
49
Appendix I : Conversion Charts
Source: http://www.delish.com/cm/delish/rf/conversion-chart.html
1 teaspoon = 5 ml
1 tablespoon = 15 ml
1/4 cup = 60 ml
1/3 cup = 80 ml
1/2 cup = 120 ml
2/3 cup = 160 ml
3/4 cup = 180 ml
1 cup = 240 ml
1 pint = 475 ml
1 quart = .95 liter
1 gallon = 3.8 liters
50