By Abbey Susel, Student Nutritionist Reviving our previous series of What We Ate Wednesday, this post is dedicated to the nutritious and delicious meals that I ate today. Try them yourself! And remember: everyone's calorie and macronutrient needs are different. Factors such as sex, age, height, weight, lean body mass %, activity level, and genetics all impact your needs. Talk to a dietitian to learn how to properly meet your goals. Oats may be one of the most versatile breakfast bases out there, with hundreds of possible flavor combinations. Stove-top old-fashioned oats work great, but even the instant microwavable pouches will do the trick! I used (and love) the 'Quaker Fiber and Protein' oatmeal pouches, which contain 7g of protein, 6g of fiber, and less than 1g of sugar--very impressive for a maple & brown sugar flavor! Then, I wash and dice half an apple, any variety, and sautee it with a spoonful of butter (or margarine) in a pan for 5-7 mins, until tender. I sprinkle the apples with cinnamon and mix them into the oatmeal before topping it off with slivered almonds and a drizzle of honey. This cheesy wrap is a summer brunch staple for me. Using a ratio of 2 egg whites to 1 whole egg, I maximize the protein content of the wrap while reducing cholesterol and calories. The berries provide vitamins and phytochemicals, along with a refreshing boost. I use the impossibly-delicious 'Ole Xtreme Wellness' wraps in the high-fiber variety, clocking in 11g of fiber, 4g of net carbs, and only 50 calories. Not wanting to waste it, I sliced up my unused half apple from breakfast to eat as a refreshing snack. With it, I had a 'Weight Watchers' string cheese stick. The cheese sticks come in plain, smokehouse, or jalapeno flavor, and they pack 6g of protein in an impressive 50 calories. A great source of calcium, these cheese sticks are a nutritious yet light afternoon snack. I started with a 'MorningStar Farms' chipotle black bean burger with ketchup. This vegetarian burger is loaded with black beans, corn, onions, brown rice and more, helping you get extra veggies (and fiber+protein) in without realizing it. The brand makes a variety of frozen vegetarian and vegan meat-replacement products that are incredibly delicious. With it, I had some bagged, chopped Asian salad with ranch dressing, and my favorite--roasted cauliflower. Roasted cauliflower is simple to make and can be seasoned in any way you like. Typically, I use olive oil, salt, and pepper, but tonight I used those seasonings along with paprika and garlic powder. Click here for a few roasted-cauli recipes to try. Eating right is all about balance and learning how to fit your favorite foods into a healthy lifestyle. In my case, that means finishing off the day with a chocolate-overload. The trick here is choosing your ice cream wisely. I use the 'Halo Top' chocolate ice cream, which is 300 calories for the entire pint. Yes, you read that correctly. Some ice cream critics claim that the texture of the ice cream is subpar, but I've found that letting the pint sit at room temperature for 10 minutes before indulging brings the creaminess back. While the brand makes almost any flavor you could desire (including dairy-free options), my favorites are the classics--chocolate, strawberry, and vanilla. I have heard that Archer Farms, the Target brand, has a low-calorie ice cream that serves as a substantial competitor! On top, I added some crushed 'Catalina Crunch' cereal, a crunchy, rich, and chocolatey treat that you would never guess is made from pea protein. And, because no ice cream sundae is complete without whipped cream, I added some 'Reddi-Wip' low-fat canned whipped cream, somehow creamier than the original but with half the fat and calories.
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