Health Alert

By K.M. LEW

Top 10 Foods That Are Good For Both Low-Fat and Low-Carb Diets

     A lot of people use popular diets to lose weight and help them live healthier lifestyles. Two very popular options are low-carb and low-fat diets. All though these diets seem to be at odds with each other, they do have some common ground with healthy lo- carb vegetables and low-fat meats.

      Here are my Top Ten Good For You and Your Diet Foods that can be staples for either low-carb or low-fat dieters. I've also picked out recipes from our Guides to Low-Fat Cooking, Low-Carb Diets, and Busy Cooks to get you started in the kitchen.

1. Greens and Lettuces

The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories. Darker greens and lettuces are wise choices, as they pack extra vitamins and minerals.

Low-Carb Tip: Enjoy your salad with a bleu cheese, Italian or vinaigrette dressing.  

Low-Fat Tip: Add lemon juice or your favorite low-fat dressing.

2. Asparagus

This beautiful low-carb vegetable can be a centerpiece of low-carb or low-fat dishes. Asparagus is low in calories and adds vitamins like folate and vitamin A.

Low-Carb Recipe:Seafood Salad With Asparagus 

Low-Fat Recipe:Farfalle with Asparagus and Cherry Tomatoes

3. Zucchini

Zucchini is another low-calorie, low-carb vegetable. Actually, it is a squash. Zucchini is a great when added to salads or stir-fry dishes, or sautéed alone or with other vegetables.

Low-Carb Recipe:Zucchini Pasta

 Low-Fat Recipe:Roasted Vegetables

 

 

4. Tomatoes

Tomatoes are a staple for sauces and have lots of uses in the kitchen. Tomatoes are delicious in a tasty tomato soup, or sliced raw on a salad.

Low-Carb Recipe:Stuffed Tomato With Shrimp

 Low-Fat Recipe:Red Lentil and Tomato Soup

 

 

5. Salmon

Salmon is a fatty, though healthy, fish. The fat it has contains omega-3 fatty acids, which are good for your cardiovascular system. Salmon is also a great source of protein. 

Low-Carb Recipe: Crock Pot Poached Salmon

Low-Fat Recipe: Smoked Salmon Roll-Ups

 

 

6. Chicken and Turkey

Chicken and turkey are both great choices because, when prepared properly, they are both low-fat and excellent protein sources. Organically raised chickens and turkey make even better selections.

Low-Carb Recipe: Low-Carb Chicken Pot PieLow-Fat Recipe:Chicken and Asparagus Stir Fry

 

7. Game Meats

Game meats, such as venison and elk, are very lean. They are healthy substitutes for fatter, hormone-tainted beef. The low-fat recipe below calls for beef, but elk, venison, or bison would make healthier replacement ingredients. 

Low-Carb Recipe: Venison Pot Roast

Low-Fat Recipe:Game Day Chili

8. Broth or Soup Stock

Broth or stock can be used as a base for soups, stews and sauces. Stocks and soups can also be used in other recipes to keep meats moist during cooking. 

Low-Carb Recipe: Beef Stock

Low-Fat Recipe:Black Bean Soup In a Hurry

9. Berries

Eating berries can be a healthy way to reign in a sweet tooth. Berries are high in vitamins and antioxidants, so they make a great dessert or nice addition to salads. 

Low-Carb Tip:

Serve blueberries and strawberries with a dollop of heavy whipped cream, and a sprinkle of slivered almonds. 

Low-Fat Tip: Serve berries with low-fat yogurt and sliced almonds.

10. Wine

There are studies that show a correlation between wine consumption and good health. Remember that one serving of wine is only 4 ounces. Wine is also used as a key ingredient to several recipes. 

Low-Carb Recipe: Simply Scrumptious Spinach

Low-Fat Recipe:Red Wine Gravy