Page 22 - Florida Sentinel 6-14-19

Health
PIZZA
POTATO CHIPS
PASTA If you crave it, but want to cut down on the carbs, skip the flour-based noo- dles and use spaghetti squash instead. It’s great with a simple tomato sauce. You’ll cut calories and carbs by half -- or more -- compared with the same dish that has pasta. Add some lean ground beef or turkey breast if you want some-
CEREAL
Many are loaded with sim- ple carbs and sugars. Try oat- meal instead. The fiber helps fill you up and slows the absorption of calories into your blood- stream. That keeps your energy steady. It may even help you eat fewer calories over the course of the day.
FRENCH FRIES
Skip the deep-fried version and bake them instead. You’ll save calories: A small order of fast-food fries has 230 calories, but a whole medium baked po- tato has 130-140 calories. Check the grocery store for frozen fries you can pop into the oven.
DOUGHNUTS
They come in sets of a dozen for a reason, right? Wrong. These nutrient-free sugar bombs are custom-made to pile on pounds and leave you hun- gry for more. If you want a breakfast that will keep you going all day, try eggs or cottage cheese.
Sometimes you just gotta have it. But that doesn’t mean you have to have the deep-dish with a thick crust (with loads of carbs), extra cheese, and four kinds of meat (tons of calories and satu- rated fat). Go for a thin-crust veggie ver- sion, light on the cheese. Order a salad to help fill you up and add nutrients without extra calories.
You never can eat only one. And the fat, salt, and carbs add up. For a crunchy treat with a little more health appeal, try nuts. Their nutrients help your cells work, and their good fats keep you full and sat- isfied. Just keep an eye on portion size -- they have fats, too. You could also pop some popcorn. It’s high in fiber and low in calories -- as long as you watch the but- ter. Either one will satisfy hunger better than potato chips.
CHOCOLATE A typical candy bar is full of sugar, un- healthy fats, and preservatives. If you want the sweet stuff, go for some dark choco- late. It can lower blood pressure, improve blood flow to your brain and heart, and protect cells from damage. Look for a plain bar with a cocoa content of 70% to 85%. Skip fillers like nuts and fruit, and
don’t eat more than 1 ounce a day.
DIP Whether it’s made with sour cream, cream cheese, or stuff that just looks like cheese, it’s hard to say no to this fatty party fare. Switch to hummus. You’ll slash the fat and add protein from the chickpeas. While you’re at it, trade those less-than-healthy chips for all-you-can- eat veggies like bell pepper, broccoli, car-
rots, cucumbers, and celery.
WHITE BREAD
thing a little heartier.
It has very little fiber to slow the re- lease of sugar into your blood and ex- pand to make you feel full. It’s also missing the nutrients that help your body work the way it should and make you feel more satisfied. Look for a pack- age that lists whole grain or whole wheat as the first ingredient.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JUNE 14, 2019