One healthy tip at a time!

Tip9
It is very important to include every food group (meats, fruits, vegetables, dairy, and grains) in our diet. Each food group provides essential nutrients that our body needs for growth and maintenance. Eliminating any specific food group, that many popular diets ask for, may lead to quick weight loss but does not lead to a positive lifestyle change for long term results in weight loss, lower cholesterol, normal blood pressure, etc.

Make healthy choices:

– Eat lean protein (chicken, turkey, fish, and beans) more than red meat such as beef

– Eat more fruits and vegetables. Choose fresh or frozen instead of fruit juice, canned or dried fruit

– Include whole grain foods such as brown rice, whole grain pasta, whole grain bread, oat meal in your diet. Read more about carbohydrates here

– Enjoy skim milk or 1% milk

– Drink more water and less sugary drinks

ENJOY in moderation!

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Chocolate Chip Oatmeal Cookies

These are one of my favorite homemade cookies. The recipe is from my friend’s blog (http://canihavesomemoremum.wordpress.com)

choco&oatscookie

1/2 cup (1 stick) unsalted butter, room temperature + 1/2 cup unsweetened applesauce (applesauce is used to reduce the amount of fat)
1 cup (packed) golden brown sugar
1/2 cup sugar
1 teaspoon vanilla extract
2 large eggs
2 cups old-fashioned oats
1 1/2 cups all purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 1/4 cups semisweet chocolate chips

Preheat oven to 375 F.  In a large bowl, whip together the butter, apple sauce, sugars, and vanilla extract.  Blend in the eggs.  Fold in the oats, flour, salt and baking soda until properly mixed.  Stir in the chocolate chips.

Line a baking sheet with parchment paper.  I used a #40 disher to scoop my batter. Place the dough 2 inches apart and bake for 7 minutes. Rotate pan and bake for 7 more min, 14 min total.  Cool the cookies on a cooling rack and repeat with the remaining batter.

1 cookie = 99 calories, 16 g carb, 4 g fat, 2 g protein