It's rare that suddenly have a tofu craving. In general, the foods that we instinctively try to reach are loaded with too much fat and sugar. But your favorite foods do not necessarily have to be banned. We asked expert nutritionists to reimagine the most popular dishes in the United States, and find creative ways to increase the nutrition of these foods while reducing their calorie intake, maintaining their good taste. They returned with five dishes so tasty that you will not even miss the missing calories. So go ahead and eat without reservations, really!
Fast food: Pizza
THE GUILTY: THE RICH CUTTING IN CARBOHYDRATES. Fast food pizza is famous for its high-calorie bases (which can exceed 250 in a slice), but there is another reason why this favorite food is a disaster for the diet: a regular portion can contain up to 34 grams of carbohydrates, generally processed and refined that have almost no nutritional value.
REMEDY: Choose to make a wheat flour dough at home, which will have more fiber and minerals than the regular variety, says Kath Younger, RD and blogger at KathEats. com. Or, to make a personal pizza, use a slice of whole grain pita bread, naan bread (Indian bread) of whole wheat or lavash (flat, thin, bread made of flour, water and salt) super thin as a base.
By additions, Younger recommends choosing blue cheese, goat cheese or smoked gouda. These strong flavors will balance the taste of wheat at the base. And do not forget the vegetables: piles of sliced tomatoes, peppers, spinach and mushrooms to add fiber, minerals and vitamins to each serving.
Fast food: Macaroni and cheese
LA CULPABLES: HEAVY SAUCES, RICH IN GREASES. The traditional version of this dish is full of saturated fats, not to mention that the packages come with a handful of heavy carbohydrates with white pasta and bread crumbs.
REMEDY: For a creamy portion of macaroni and cheese that has only a decadent taste, switch to whole wheat pasta and cook it in skim milk instead of water, says Laine Cooper, RD. After straining the macaroni, add a cup of low-fat cottage cheese and a handful of grated cheddar cheese made with 2% milk. (You can also add sauteed vegetables to the mix to increase its volume and fiber, Younger says). Stir until the cheeses melt, then cover with tomato slices and bake until the cheese bubbles.
Fast food: Chili
THE GUILTY: INGREDIENTS CHARGED WITH SATURATED FATS. Thanks to the meat and sour cream, the number of calories in the chili can add up quickly. But with a few changes, you can trim the fat without sacrificing flavor.
REMEDY: Replace red meat with two or three varieties of beans, says Younger. Their meatiness not only mimics the vigor of the meat, but also has the same protein content: half a cup of beans tend to have the same amount as a 1-ounce serving of lean meat. Most legumes are also low in fat and cholesterol, and are rich in folic acid, potassium and iron.
Choose fat-free Greek yogurt instead of sour cream, and add minimagdalenas of shredded corn and thinly sliced green onions to give it more texture and flavor, says Younger.
Fast food: Meatloaf and mashed potatoes
THE GUILTY: carbohydrates with too much starch. There is a reason why meatloaf and mashed potatoes are the most popular dishes of all Americans: they are tasty and plentiful. The problem is that, being loaded with fats and carbohydrates, it fills you in all the wrong ways.
REMEDY: You do not have to rely on potatoes for that creamy, airy taste, you can also use cauliflower. In addition, vegetables also reduce calories while adding a dose of fiber. Mix a part of potatoes with a part of cauliflower; Cook everything together over low heat in skim milk until tender. Drain, reserving the milk, and then mash with low-fat sour cream and milk until you reach a creamy consistency.
To increase the fiber content in the meatloaf, Younger recommends adding finely chopped vegetables to the mixture. "Mash red peppers, carrots, onions and celery and sauté in a little oil before adding the minced meat", says Cooper. Vegetables also add moisture, so you can use very lean meat for the blend without sacrificing texture. Another tip: make minipasteles of meat to control the portions in an instant.
Fast food: Chicken Caesar Salad
Changes in 3 delicious desserts
Instead of fruit cake with whipped cream, try... a cup of sweetened fruit. Cut a few strawberries, sprinkle with Greek yogurt sweetened with agave and sprinkle with crumbled biscuits.
Instead of an ice cream with hot chocolate, try... frozen vanilla yogurt with melted dark chocolate. Microwave 1/4 cup of chocolate chips until melted, and then sprinkle 1/2 cup frozen vanilla yogurt on top.
Instead of a cinnamon roll, try... a baked cinnamon fajita. Spread an integral tortilla with a thin layer of light cream cheese, and sprinkle with cinnamon and a little sugar or stevia. Stretch well and bake, with the stitching down, until it is hot. Cut into slices.