The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (21 page)
Authors: Anne Alexander,Julia VanTine
Spinach and Grapefruit Salad with Wheat Berries and Grilled Chicken
Whisk together 1 tablespoon apple cider vinegar, 2 teaspoons olive oil, ¼ teaspoon dried thyme, and ¼ teaspoon minced garlic and set aside. Toss 2 cups baby spinach with 1 cup cooked wheat berries and the dressing. Top with ½ cup grapefruit segments and 3 ounces chopped grilled chicken.
Nutrition per serving:
388 calories, 28 g protein, 45 g carbs, 9 g fiber, 9 g total sugar, 12 g fat, 2 g saturated fat, 148 mg sodium
Have 1 hard-cooked egg with 1 ounce Cheddar cheese, 1 cup grape tomatoes, ¼ cup hummus, and half of a 6, whole wheat pita.
Nutrition per serving:
412 calories, 21 g protein, 38 g carbs, 7 g fiber, 5 g total sugar, 21 g fat, 8 g saturated fat, 613 mg sodium
Whisk together 1 tablespoon apple cider vinegar, 2 teaspoons olive oil, ½ teaspoon dried oregano, and ½ teaspoon Dijon mustard. Toss together 1 cup thinly sliced fennel bulb,
1
⁄
3
cup shredded carrot,
1
⁄
3
cup thinly sliced cucumber, 1 cup rinsed and drained canned white beans, and the dressing. Gently stir in half of a drained 5-ounce can wild salmon.
Nutrition per serving:
463 calories, 31 g protein, 55 g carbs, 16 g fiber, 6 g total sugar, 14 g fat, 2 g saturated fat, 497 mg sodium
Whisk together 1 tablespoon lemon juice, 2 teaspoons olive oil, ¼ teaspoon dried basil, and ¼ teaspoon minced garlic. Toss 1
1
⁄
3
cups cooked and cooled whole wheat spiral pasta, 3 tablespoons sliced black olives, half of a 5-ounce can drained water-packed tuna, and the dressing. Serve over 1 cup mixed greens.
Nutrition per serving:
396 calories, 22 g protein, 54 g carbs, 7 g fiber, 2 g total sugar, 13 g fat, 2 g saturated fat, 406 mg sodium
Boil 1½ cups water and stir in
1
⁄
3
cup grits or coarse cornmeal. Reduce heat to low and cook, stirring constantly, for 10 minutes, or until thickened. Stir in ¼ teaspoon minced garlic, 1 teaspoon olive oil, and pepper to taste. Set aside. Cook
1
⁄
3
cup sliced onion in 1½ teaspoons olive oil over medium-high heat for 4 minutes, or until tender. Add 1 cup spinach and 3 ounces large shrimp and cook until shrimp turn pink. Add ½ cup no-salt-added canned tomatoes, ¼ teaspoon minced garlic, and ¼ teaspoon dried oregano and simmer until heated through. Serve shrimp over grits.
Nutrition per serving:
406 calories, 23 g protein, 51 g carbs, 5 g fiber, 5 g total sugar, 13 g fat, 2 g saturated fat, 139 mg sodium
Heat 1 teaspoon olive oil over medium heat and add ¼ cup finely chopped onion and ¼ cup chopped mushrooms and cook for 5 minutes, or until soft. Add 2 cups baby spinach and cook for 2 minutes, or until wilted. Spread
1
⁄
3
cup no-sugar-added marinara sauce on a 6, whole wheat pita, top with spinach mixture, a small chopped cooked chicken sausage patty or link, and 2 tablespoons shredded part-skim mozzarella cheese. Broil on high for 4 minutes, or until cheese is melted.
Nutrition per serving:
408 calories, 28 g protein, 41 g carbs, 8 g fiber, 9 g total sugar, 15 g fat, 5 g saturated fat, 1,181 mg sodium
Order a burrito bowl with steak or chicken, black beans, fajita vegetables, roasted chili-corn salsa, fresh tomato salsa, and lettuce. Skip the rice.
Nutrition per serving
(steak): 435 calories, 42 g protein, 49 g carbs, 17 g fiber, 11 g total sugar, 9.5 g fat, 2 g saturated fat, 1,620 mg sodium
Nutrition per serving
(chicken): 435 calories, 44 g protein, 48 g carbs, 17 g fiber, 11 g total sugar, 9.5 g fat, 2 g saturated fat, 1,670 mg sodium
Ask for the Greek/Herb Vinaigrette dressing on the side and use half of it. Skip the side of bread.
Nutrition per serving:
470 calories, 38 g protein, 14 g carbs, 6 g fiber, 2 g total sugar, 30 g fat, 8 g saturated fat, 900 mg sodium
Pick one per day.
Stir ½ tablespoon natural almond or peanut butter into
1
⁄
3
cup fat-free plain yogurt until smooth. Gently stir in 8 sliced grapes.
Nutrition per serving:
106 calories, 7 g protein, 11 g carbs, <1 g fiber, 9 g total sugar, 4 g fat, <1 g saturated fat, 65 mg sodium
For a 100-calorie snack, pick one item from each of the two lists that follow on
this page
. None of these foods contain any added sugar.
Apple
Serving of fruit:
1 cup sliced
Calories:
57
Carb (g):
15
Fiber (g):
3
Sugar (g):
11
Serving of fruit:
½ large
Calories:
61
Carb (g):
16
Fiber (g):
2
Sugar (g):
8
Serving of fruit:
1 cup
Calories:
62
Carb (g):
14
Fiber (g):
8
Sugar (g):
7
Serving of fruit:
¾ cup
Calories:
63
Carb (g):
16
Fiber (g):
3
Sugar (g):
11
Serving of fruit:
12
Calories:
62
Carb (g):
15
Fiber (g):
2
Sugar (g):
13
Serving of fruit:
2
Calories:
70
Carb (g):
18
Fiber (g):
3
Sugar (g):
14
Serving of fruit:
2
Calories:
74
Carb (g):
19
Fiber (g):
3
Sugar (g):
16
Serving of fruit:
1 large
Calories:
53
Carb (g):
13
Fiber (g):
2
Sugar (g):
12
Serving of fruit:
20
Calories:
68
Carb (g):
18
Fiber (g):
<1
Sugar (g):
15
Serving of fruit:
2
Calories:
74
Carb (g):
16
Fiber (g):
6
Sugar (g):
10
Serving of fruit:
½ cup sliced
Calories:
55
Carb (g):
13
Fiber (g):
3
Sugar (g):
8
Serving of fruit:
½ cup chunks
Calories:
50
Carb (g):
12
Fiber (g):
1
Sugar (g):
11
Serving of fruit:
1 cup chunks
Calories:
61
Carb (g):
15
Fiber (g):
1
Sugar (g):
14
Serving of fruit:
1 medium
Calories:
65
Carb (g):
16
Fiber (g):
3
Sugar (g):
13
Serving of fruit:
1 cup chunks
Calories:
62
Carb (g):
16
Fiber (g):
3
Sugar (g):
11
Serving of fruit:
1 medium
Calories:
58
Carb (g):
14
Fiber (g):
2
Sugar (g):
13
Serving of fruit:
¾ cup slices
Calories:
60
Carb (g):
16
Fiber (g):
3
Sugar (g):
10
Serving of fruit:
1 cup chunks
Calories:
62
Carb (g):
16
Fiber (g):
2
Sugar (g):
12
Serving of fruit:
2 medium
Calories:
61
Carb (g):
15
Fiber (g):
2
Sugar (g):
13
Serving of fruit:
1 cup
Calories:
64
Carb (g):
15
Fiber (g):
8
Sugar (g):
5
Serving of fruit:
1 cup sliced
Calories:
33
Carb (g):
7
Fiber (g):
3
Sugar (g):
4
Serving of fruit:
1 cup sliced
Calories:
53
Carb (g):
12
Fiber (g):
4
Sugar (g):
8
Serving of fruit:
1 medium
Calories:
47
Carb (g):
12
Fiber (g):
2
Sugar (g):
9
Serving of fruit:
1 cup balls
Calories:
37
Carb (g):
9
Fiber (g):
<1
Sugar (g):
8
*Fruit contains 1 gram or less of protein and fat and minimal sodium.
Almond butter
Serving of protein:
½Tbsp
Calories:
49
Protein (g):
2
Carb (g):
2
Fiber (g):
<1
Sugar (g):
<1
Fat (g):
4
Sat Fat (g):
<1
Sodium (mg):
18
Serving of protein:
6
Calories:
41
Protein (g):
2
Carb (g):
2
Fiber (g):
<1
Sugar (g):
<1
Fat (g):
4
Sat Fat (g):
<1
Sodium (mg):
0
Serving of protein:
4
Calories:
49
Protein (g):
1
Carb (g):
3
Fiber (g):
<1
Sugar (g):
<1
Fat (g):
4
Sat Fat (g):
1
Sodium (mg):
1
Serving of protein:
½Tbsp
Calories:
47
Protein (g):
2
Carb (g):
2
Fiber (g):
<1
Sugar (g):
<1
Fat (g):
4
Sat Fat (g):
<1
Sodium (mg):
37
Serving of protein:
10
Calories:
40
Protein (g):
1
Carb (g):
2
Fiber (g):
<1
Sugar (g):
<1
Fat (g):
3
Sat Fat (g):
<1
Sodium (mg):
0
Serving of protein:
3 halves
Calories:
46
Protein (g):
1
Carb (g):
1
Fiber (g):
<1
Sugar (g):
<1