Fill your plate with low-fat, high-taste foods - includes recipes

Better Nutrition, Oct, 1996 by Candyce Norvell

When shopping at your health food store for tofu, keep in mind that there are generally four varieties: extra firm, firm, soft, and silken. The difference between firm tofu and soft tofu is solely related to the amount of water contained in the curd. In cooking, firm tofu would be more apt to stay together for making a stir-fry, for example. But, keep in mind, firmer tofu has more calories (about 120 calories per 4-oz, serving).

Low-fat breakfast

treats for kids

Here are a couple of of low-fat breakfasts that your kids can make at home with all-natural foods and ingredients found at your local health food store.

Creamy Oatmeal

for One

1/3 cup rolled oats 1 Tbsp oat bran 1/2 cup low-fat (or skim) milk 1/4 cup water 1/4 tsp vanilla 1 tsp butter 1 tsp sugar

1. Combine oats, oat bran, milk, water, and vanilla in a microwave-safe bowl.

2. Microwave on medium (50%) power for 5 minutes.

3. Stir ingredients together to combine, then add butter and sugar to oatmeal. Transfer to cereal bowl and serve. (Top with fresh fruit/berries if desired.) Serves 1.

Oatmeal nutrition information: Calories: 228; Carbohydrate; 30 g; Protein. 9 g; Total Fat: 8 g; Fiber: 2.2 g; Vitamin A. 406 IU; Vitamin C: 1 mg; Calcium: 192 mg.

Breakfast Sundae

1 ripe banana 1/3 cup low-fat strawberry yogurt (or other favorite flavor) 2 Tbsp bran cereal

1. Peel banana and cut into 1/3-inch slices. Place in a serving bowl.

2. Add yogurt and spinkle with bran cereal. Serve immediately. Serves 1.

Sundae nutrition information: Calories. 195; Carbohydrate: 44 g; Protein. 5 g, Total Fat: 1 g; Fiber: 0.8 g; Vitamin A: 344 IU; Vitamin C. 13 mg; Calcium: 113 mg.

SOURCE. Moore, Carolyn E., Ph.D., R.D., Kerr, Mimi H., and Shulman, Robert J., M.D. Young Chef's Nutrition Guide and Cookbook. New York: Barron's, 1990.