COOKING LIGHT What To Eat: A Real-world Guide To Making Smart Choices
()
About this ebook
Read more from The Editors Of Cooking Light
Cooking Light The New Way to Cook Light: Fresh Food & Bold Flavors for Today's Home Cook Rating: 4 out of 5 stars4/5Cooking Light Fresh Food Superfast: Over 280 all-new recipes, faster than ever Rating: 4 out of 5 stars4/5Amazing Recipe Makeovers: 200 Classic Dishes at 1/2 the Fat, Calories, Salt, or Sugar Rating: 0 out of 5 stars0 ratingsCooking Light Real Family Food: Simple & Easy Recipes Your Whole Family Will Love Rating: 4 out of 5 stars4/5Cooking Light Fresh Food Fast: Over 280 Incredibly Flavorful 5-Ingredient 15-Minute Recipes Rating: 3 out of 5 stars3/5Cooking Light Everyday Baking: 150 Quick & Simple Recipes...Good to the Last Crumb Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT Mix & Match Low-Calorie Cookbook: 1,500 Calories a Day Rating: 4 out of 5 stars4/5Everyday Vegetarian: A Delicious Guide for Creating More Than 150 Meatless Dishes Rating: 0 out of 5 stars0 ratingsCooking Light Way to Cook: The Complete Visual Guide To Everyday Cooking Rating: 0 out of 5 stars0 ratingsCooking Light Pressure Cooking Made Simple: Slow-Cooked Flavor in Half the Time Rating: 3 out of 5 stars3/5Cooking Light Way to Cook Vegetarian: The Complete Visual Guide to Healthy Vegetarian & Vegan Cooking Rating: 3 out of 5 stars3/5COOKING LIGHT The Food Lover's Healthy Habits Cookbook: Great Food & Expert Advice That Will Change Your Life Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT Delicious Recipes for Diabetes: 100+ Everyday Recipes and Tips Rating: 0 out of 5 stars0 ratingsCooking Light Best Ever Slim Down Recipes: Indulgent Main Dishes Under 30 Calories Rating: 0 out of 5 stars0 ratingsCooking Light 3-Step Express: Comfort Food: Hearty Favorites for Weeknight Cravings Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT The Good Pantry: Homemade Foods & Mixes Lower In Sugar, Salt & Fat Rating: 4 out of 5 stars4/5Cooking Light Slow-Cooker Tonight!: 140 delicious weeknight recipes that practically cook themselves Rating: 4 out of 5 stars4/5COOKING LIGHT Best-Ever Seasonal Recipes: A Cook's Guide to Peak Produce Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT Complete Meals in Minutes: Great Recipes in 15, 20, 30 minutes Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT Ultimate Entertaining Cookbook: Showstopping Main Dishes, Casual Suppers, Sides, Desserts, and More! Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT One Sheet Recipes: Easy Appetizers, Entrees, Sides, Desserts, and More Rating: 4 out of 5 stars4/5COOKING LIGHT All-Time Top Rated Recipes: Skillet Suppers-Comfort Classics-Speedy Sides Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT Your Complete Healthy Eating Guide: Eat Great and Lose Weight in 2016 Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT Fast & Fresh 20 Minute Recipes: 100+ Simple, modern recipes to make the most of 25 everyday ingredients Rating: 0 out of 5 stars0 ratingsChoose It to Lose It!: The Ultimate Pocket Guide to Save 500 Calories a Day! Rating: 3 out of 5 stars3/5Cooking Light Snacktastic!: 150-Calorie Snacks That Keep You Satisfied Rating: 0 out of 5 stars0 ratings
Related to COOKING LIGHT What To Eat
Related ebooks
Eat Cheap, Eat Healthy Rating: 0 out of 5 stars0 ratingsCooking Light Way to Cook Vegetarian: The Complete Visual Guide to Healthy Vegetarian & Vegan Cooking Rating: 3 out of 5 stars3/5COOKING LIGHT Mix & Match Low-Calorie Cookbook: 1,500 Calories a Day Rating: 4 out of 5 stars4/5Taste of Home Vegetarian Made Easy Rating: 0 out of 5 stars0 ratingsChoose It to Lose It!: The Ultimate Pocket Guide to Save 500 Calories a Day! Rating: 3 out of 5 stars3/5Cooking Light Best Ever Slim Down Recipes: Indulgent Main Dishes Under 30 Calories Rating: 0 out of 5 stars0 ratingsCooking Light Way to Cook: The Complete Visual Guide To Everyday Cooking Rating: 0 out of 5 stars0 ratingsCooking Light Snacktastic!: 150-Calorie Snacks That Keep You Satisfied Rating: 0 out of 5 stars0 ratingsCooking Light Slow Cooker Recipes Rating: 0 out of 5 stars0 ratingsCOOKING LIGHT Ultimate Entertaining Cookbook: Showstopping Main Dishes, Casual Suppers, Sides, Desserts, and More! Rating: 0 out of 5 stars0 ratingsCooking Light Pressure Cooking Made Simple: Slow-Cooked Flavor in Half the Time Rating: 3 out of 5 stars3/5COOKING LIGHT Fast & Fresh 20 Minute Recipes: 100+ Simple, modern recipes to make the most of 25 everyday ingredients Rating: 0 out of 5 stars0 ratingsAmerican Profile Hometown Cookbook: A Celebration of America's Table Rating: 4 out of 5 stars4/5Healthy College Cooking: 50 Essential Recipes for Today's Busy Cook Rating: 0 out of 5 stars0 ratingsFix-It and Forget-It Slow Cooker Magic: 550 Amazing Everyday Recipes Rating: 4 out of 5 stars4/5Cooking Light Slow-Cooker Tonight!: 140 delicious weeknight recipes that practically cook themselves Rating: 4 out of 5 stars4/5COOKING LIGHT One Sheet Recipes: Easy Appetizers, Entrees, Sides, Desserts, and More Rating: 4 out of 5 stars4/5FOOD & WINE Best Potluck Recipes Rating: 0 out of 5 stars0 ratingsAround the World in 80 Marinades: Exotic Marinades (No Frills Cookbook Collection 5) Rating: 0 out of 5 stars0 ratingsCooking Light Make-Ahead Meals Rating: 5 out of 5 stars5/5Cooking Light 3-Step Express: Comfort Food: Hearty Favorites for Weeknight Cravings Rating: 0 out of 5 stars0 ratingsCooking Light Everyday Baking: 150 Quick & Simple Recipes...Good to the Last Crumb Rating: 0 out of 5 stars0 ratingsPaleo Cookbook for Two Everyday Delicious and Healthy Recipes! Rating: 0 out of 5 stars0 ratingsFix-It and Forget-It Cookbook: Revised & Updated: 700 Great Slow Cooker Recipes Rating: 4 out of 5 stars4/5Fix-It and Forget-It Soups & Stews: Nourishing Soups, Stews, Broths, Chilis & Chowders Rating: 0 out of 5 stars0 ratingsMiss Leslie's New Cookery Book Rating: 0 out of 5 stars0 ratingsCooking Light Slow Cooker Rating: 5 out of 5 stars5/5Cooking Light Comfort Food Rating: 0 out of 5 stars0 ratingsSOUTHERN LIVING Fresh Garden Recipes: 130 Homegrown Favorites Rating: 0 out of 5 stars0 ratingsCooking Light Soups & Stews Rating: 0 out of 5 stars0 ratings
Health & Healing For You
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats Rating: 4 out of 5 stars4/5The Carnivore Code Cookbook: Reclaim Your Health, Strength, and Vitality with 100+ Delicious Recipes Rating: 0 out of 5 stars0 ratingsThe How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss Rating: 0 out of 5 stars0 ratingsThe Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health Rating: 4 out of 5 stars4/5The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free Rating: 0 out of 5 stars0 ratingsQuick Start Guide to Carnivory + 21 Day Carnivore Diet Meal Plan Rating: 5 out of 5 stars5/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5Mediterranean Diet: 70 Easy, Healthy Recipes Rating: 3 out of 5 stars3/5The Everything Gluten-Free & Dairy-Free Cookbook: 300 Simple and Satisfying Recipes without Gluten or Dairy Rating: 5 out of 5 stars5/5Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast Rating: 5 out of 5 stars5/5The Daniel Plan Cookbook: Healthy Eating for Life Rating: 0 out of 5 stars0 ratingsWeightWatchers New Complete Cookbook: Over 500 Delicious Recipes for the Healthy Cook's Kitchen Rating: 4 out of 5 stars4/5The Everything Macro Diet Cookbook: 300 Satisfying Recipes for Shedding Pounds and Gaining Lean Muscle Rating: 5 out of 5 stars5/5Fit Men Cook: 100+ Meal Prep Recipes for Men and Women—Always #HealthyAF, Never Boring Rating: 4 out of 5 stars4/5Cooking from the Spirit: Easy, Delicious, and Joyful Plant-Based Inspirations Rating: 0 out of 5 stars0 ratingsHomegrown & Handmade: A Practical Guide to More Self-Reliant Living Rating: 4 out of 5 stars4/5Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook Rating: 4 out of 5 stars4/5The Whole30: The 30-Day Guide to Total Health and Food Freedom Rating: 0 out of 5 stars0 ratingsVegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5The Instant Pot® Meals in a Jar Cookbook: 50 Pre-Portioned, Perfectly Seasoned Pressure Cooker Recipes Rating: 4 out of 5 stars4/5The Whole30 Day By Day: Your Daily Guide to Whole30 Success Rating: 4 out of 5 stars4/5DIY Sourdough: The Beginner's Guide to Crafting Starters, Bread, Snacks, and More Rating: 5 out of 5 stars5/5
Reviews for COOKING LIGHT What To Eat
0 ratings0 reviews
Book preview
COOKING LIGHT What To Eat - The Editors of Cooking Light
Editor
Our Grocery Store Guide
Our Guide to the Healthiest Shopping
Healthy eating begins in the grocery store. Here are the basic tips for getting started—they’ll help your health and your budget.
1. Base meals on items from the grocery store perimeter.
Shopping along the outside edges of the grocery store is the easiest way to amp up the nutritional quality of what you eat. That’s because the perimeter is where a majority of stores feature inherently healthy foods—fresh fruits and vegetables, fish, meats, poultry, and dairy products. You’ll also want to shop the aisles containing 100% whole-grain breads and pastas and whole grains such as oatmeal, barley, and quinoa.
2. Compare apples to apples (and chicken to chicken).
Skinless, boneless chicken breasts: $5.49 per pound
Whole chicken: $1.28 per pound
Compare the prices of similar items. Make sure you’re comparing pound per pound and serving per serving. Say you’re considering a $7.50 package of skinless, boneless chicken breasts versus a $3.50 whole chicken. That $7.50 package with two chicken breasts is just over a pound and will feed two to three people, while the whole chicken is more than three pounds and will feed four, as well as make homemade chicken stock and soup.
3. Look high and low.
Prime product placement in grocery stores goes for a premium price—vendors sometimes pay retailers thousands of dollars for placement at middle and eye-level shelves. These products may be some of the healthiest and most affordable ones, but make sure you also check the upper and lower shelves for good (and nutritious) deals.
4. Buy in bulk.
Buying in bulk the foods you eat often can save you money. Steel-cut oats bought from the bulk bin, for instance, are $0.89 per pound, while a tin runs $3.35 a pound. Lentils, beans, and chickpeas are also great bulk savers, as well as large bags of rice. However, not all foods are cheaper in bulk, so you’ll need to do your homework to be sure. Click this link for information about comparing the prices of similar items.
5. Buy seasonally.
Seasonal produce offers more than just freshness and delicious taste—it also saves money. Cucumbers, for example, are generally bargains in season. But out of season, they have to travel from afar and can cost several dollars per pound. Stay attuned to the seasons so you can buy the fruits and veggies that are the most economical and freshest.
6. Read the Nutrition Facts labels and the ingredient lists.
Since 1994, the Food and Drug Administration has required products to carry Nutrition Facts labels that list the amount of calories, calories from fat, total and saturated fat, protein, carbohydrates, fiber, sugar, cholesterol, sodium, vitamins A and C, calcium, and iron per serving. The most recent addition is trans fat (added in 2006). Many companies have also voluntarily included additional information, such as levels of potassium and mono- and polyunsaturated fats. Read the labels: Studies show those who read Nutrition Facts labels are more likely to eat less foods high in saturated fat than those who don’t.
All products are required to list the ingredients that are used to make that product. This is especially beneficial when determining if a product contains unhealthy trans fats. Click this link for more information about trans fats.
7. Make sure you understand what the health claims really mean.
You’ll find a variety of health claims—trans fat free, made with whole grains, all natural—splashed across the packages of a variety of products, but those healthy-sounding phrases don’t always tell the whole story. For example, a package may say trans fat free,
but, by law, a product can claim to be trans fat free if it has less than 0.5 grams of trans fat per serving. The real way to see if the product is truly free of trans fats is to check the ingredient list to be sure you don’t see the words partially hydrogenated oil.
If you do, the product has trans fats, despite what the label claims. We’ve included tips throughout this book to help you understand package labels.
8. Store brands can be just as good as brand names.
Store-brand products can be tasty and nutritious, and they can help keep your grocery bill in check. Store brands can cost a fraction of the price of brand names—around 25% less. The difference in price is usually not from differences in what goes into the food but rather the marketing and promotion costs that come with building a brand into a household favorite.
9. Weigh the cost of convenience foods.
Whole broccoli: $1.69 per pound
Precut broccoli florets: $3.36 per pound
With convenience comes a heftier price tag. For example, whole broccoli runs $1.69 per pound, while a bag of precut broccoli florets comes in at $3.36 per pound. In cases such as these, you might want to consider if the extra cost is really worth the time saved by having someone else cut up your broccoli for you.
10. Shop for bargains.
Check your local grocery store’s weekly circular, or look for specials at the store to plan meals around the items that are on sale. When there’s a sale on items you use regularly, take advantage and buy extra. Buy-one, get-one-free
deals, in particular, can help your bottom line.
Our Guide to the Healthiest Eating
Healthy eating doesn’t have to be a mystery. Follow these guidelines to help you get started.
1. Variety is the spice of life.
Time and again, research points to eating a variety of foods for optimal health—wonderful news for anyone who enjoys eating. Choose fruits and vegetables in all the colors of the rainbow, and eat lots of them (See United States Department of Agriculture’s recommendations). Reach for whole grains, beans, legumes, and a wide range of lean protein.
2. Slash sodium.
For most people, the more sodium you consume, the higher your blood pressure will be. And as blood pressure jumps, so does the risk for heart disease and stroke. The American Heart Association and the USDA’s Dietary Guidelines for Americans suggest limiting sodium to less than 2,300 milligrams a day (the amount in one teaspoon of salt) for healthy adults and 1,500 milligrams per day for those who are salt sensitive—typically individuals who have high blood pressure, are 40 years of age or older, or who are African-American. More than two-thirds of the adult population falls into one or more of these categories.
3. Choose healthy fats.
Research has shown that it’s the type of fat you eat, and not so much the amount, that has the biggest effect on health. Fats are indispensable. They deliver essential fatty acids that the body cannot manufacture, such as omega-3s, which bolster heart health. Also, certain vitamins are fat-soluble, meaning they are digested and absorbed or transported in the body with fat. (These include vitamins A, D, E, and K.) However, fats are high in calories, so you should enjoy them in moderation. The good-for-you fats are those that are unsaturated—monounsaturated and polyunsaturated—and the unhealthy ones include saturated fat and trans fats. The key is striking a balance between them. The following pages contain the information you need to know about each.
Monounsaturated Fats
These plant-based fats are liquid at room temperature and can help lower cholesterol when used in place of saturated fat in the diet.
Sources: Canola, olive, and peanut oils, as well as peanuts, pecans, and avocados.
Polyunsaturated Fats
These plant- and fish-derived fats can lower cholesterol when they replace saturated fat in the diet. Fatty fish like salmon and tuna contain their own special variety of polyunsaturated fats called omega-3 fatty acids, which appear to keep the heart healthy, even when consumed in small amounts. Certain nuts, oils, and greens offer another type of omega-3 fats. Eating plant sources of these omega-3 fats, such as flaxseed and walnuts, likely helps keep bones strong.
Sources: Vegetable oils like safflower, sunflower, soybean, corn, and sesame oils. Sunflower seeds; soybeans; fatty fish like tuna, mackerel, and salmon; and most nuts are also rich in these fats.
Trans Fats
Produced when liquid oils are processed into solid shortenings, trans fats raise bad
LDL cholesterol and lower good
HDL cholesterol. Some meat and dairy products, such as beef, lamb, and butterfat, contain naturally occurring trans fats. It’s unclear whether these natural trans fats have the same negative effects as manufactured trans fats. The American Heart Association recommends limiting the amount of trans fat you eat to less than 1% of your total daily calories—about 2 grams for the average person on a 2,000-calorie-a-day diet. Given the amount of naturally occurring trans fats most people likely eat every day, there’s not much room, if any, for manufactured trans fats. (For more information about trans-fats labeling.)
Sources: Foods that contain partially hydrogenated oils, which are found primarily in processed food, such as french fries, doughnuts, pastries, pie crusts, biscuits, pizza dough, crackers, cookies, stick margarines, and shortenings.
Saturated Fats
Concentrated mostly in animal products, these fats are solid at room temperature. They raise harmful LDL cholesterol and increase the risk for heart disease. The American Heart Association advises limiting saturated fats to less than 7% of total calories—about 15 grams for the average person on a 2,000-calorie-a-day diet.
Sources: Beef, lamb, pork, bacon, cheese, full-fat yogurt, butter, whole milk, and snack chips and bakery items made with tropical oils like coconut, palm, and palm kernel.
4. Be aware of portion sizes.
The secret of healthy eating is this: Once you know what makes up a healthy diet, you still need to be aware of how much of those components to eat. Some tips: Use smaller plates, cups, and serving utensils—you’ll serve (and eat) smaller portions. You may also want to measure food with measuring cups or weigh it using a food scale. Recognizing what a reasonable portion looks like without measuring or weighing will eventually become automatic, but measuring and weighing food to start with can help you reach that point. We provide serving-size guidelines in each chapter to help you spot a proper portion.
5. Go for whole grains.
Research has shown that eating just 2½ servings of whole grains per day is enough to lower your risk for heart disease. (One serving equals a slice of 100% whole-wheat bread or ⅓ cup cooked brown rice.) And it appears that greater whole-grain intake is associated with less obesity, diabetes, high blood pressure, and high cholesterol. All grains start out as whole grains, but they only remain that way if, after processing, they still contain all three whole-grain components: the germ, the endosperm, and the bran. The bran is full of fiber, while the germ and endosperm have many of the phytonutrients—beneficial chemicals found in plant foods. For example, a bran cereal may be loaded with fiber when compared to a whole-grain flaked cereal because the bran cereal contains only the wheat’s fiber-loaded bran. But the bran cereal, although still a healthy choice, won’t necessarily have all of the beneficial antioxidants or compounds that the whole-grain cereal offers. To find out more about identifying whole-grain foods in the grocery store.
6. Go fish.
The American Heart Association recommends that adults eat at least 6 ounces of cooked fish per week as part of a healthful diet that can help lower the risk of