Oils are not a food group, but they’re commonly used in cooking and provide essential fatty acids. Most cooking oils like olive oil, canola oil and safflower oil contain polyunsaturated and monounsaturated fats that are healthy if consumed in small doses. Note: a single tablespoon of oil contaims about 120 calories.
(SPECIAL: 33 Ways To Eat Environmentally Friendly)
Breakfast
• Huevos rancheros: scrambled egg whites, 1 ounce salsa, 1 whole wheat flour tortilla, black beans, shredded fat-free cheddar cheese
• Glass of fat-free milk
Lunch
• Tuna melt: mix chunk-light tuna in water with minced shallots, light mayo, lemon juice, parsley and a dash of hot sauce; add sliced tomato and 2 tablespoons grated fat-free cheese; serve on slice of whole-grain bread
• 8 ounces low-sodium vegetable juice
• 1 apple
Dinner
• Skinless roasted chicken breast
• Roasted sweet potato fries, with extra virgin olive oil and fresh rosemary
• Sautéed spinach with garlic in extra virgin olive oil, balsamic vinegar and fresh lemon juice
• 1 glass of red wine (optional)