HEALTHY RECIPES: EXPLAINED

These includes recipes for main dishes, snacks, sides, appetizers, desserts, sweets, breads, cakes, pizzas, etc. that we consider as healthy, because, they fall under one, two or more of the categories below:
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A. HEALTHY CALORIE:   calorie is basically a unit of energy and not a nutrients.  The amount to be taken is based on an individual’s, height, weight, gender, age, and physical activity per day.  The amount prescribed under  RECOMMENDED DIETARY ALLOWANCE (RDA) – DAILY is the maximum total amount of calorie an individual has to take on a daily basis (based on the parameters given) in order to maintain his/her current weight.  If you want to lose weight, your calorie intake should be lower by at least 500 kcal per day

In our blog, we divided healthy calorie recipes into 7 categories

1. Calories free – less than 5 calories per serving
2. Low calorie – 40 calories per serving
3. Reduced or less calories – at least 25% fewer calories than the regular version
4. Light calorie – half the fat or a third of the calories of the regular version
5. 100 calorie beverage
6. 150 calorie  appetizers & sides
7. 200 calorie snacks
8. 200 calorie desserts & sweets
9. 350 calorie breakfast meal
10. 400 calorie main dishes
11. 450 calorie complete meal
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B. HEALTHY FAT – please refer to the RECOMMENDED DIETARY ALLOWANCE (RDA) – DAILY for the daily amount recommended.

TOTAL FAT should be not more than 30% of daily calories. Here’s how to calculate the total amount of fat you need per day.  Take note that fat has 9 kcal per gram
          – Preferred calorie intake per day x 0.30 = amount of fat
          - amount of fat / 9 = total fat per day

SATURATED FAT – intake must be less than 10% of daily calories
 Our aim is to consume  less than 50 g. for me and less than 66 g. forFrederickfor the total fat per day and less than 16/22 g of saturated fat per day.  As much as possible, ZERO TRANSFAT.   In this blog, what we consider as healthy fat per serving must be :  TOTAL FAT – 15 g. /  SATURATED FAT – 5 G.

1. Fat free – less than 0.5 grams per serving
2. Low saturated fat – 1 gram or less per serving
3. Low fat – 3 grams or less per serving
4. Reduced fat – at least 25% less fat than the regular version
5. Light in fat – half the fat of the regular version
6. Trans fat free – zero trans fat per serving

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C. HIGH IN FIBER – RDA recommends a daily intake of 25-30 g. per day please refer to the RECOMMENDED DIETARY ALLOWANCE (RDA) – DAILY for the daily amount recommended.   In this blog, we consider 9 g. and up per serving as high in fiber.

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D. HEALTHY PROTEIN -  as per RDA, the recommended intake amount per day is 10-35% of daily calories. Please refer to the RECOMMENDED DIETARY ALLOWANCE (RDA) – DAILY  for the daily amount recommended.  Here’s how to calculate the amount of protein you need per day.  Take note that  protein has 4 kcal per gram

          – Preferred calorie intake per day x 0.35 = amount of protein
          - amount of protein / 4 = total protein per day
Our aim (Frederick and I) is to consume  at least 46-56 g. of protein per day.  So, in this blog, what we consider as high in protein per serving must contain at least 18 g. of protein.

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E. HEALTHY SODIUM – sodium intake must be no more than 2,300 milligram per day
In this blog, our aim is to have at most 500 mg per serving of sodium for main dishes, or food for lunch and dinners. For snacks, appetizers, sides, desserts, including beverages, sodium content must not be more than 250 per serving

1. Sodium free – less than 5 mg per serving
2. very low sodium – 35 mg or less per serving
3. low sodium – 140 ml per serving
4. reduced or less sodium – at least 25% less sodium than the regular version
5. Light in sodium – half the sodium of the regular version
6. unsalted or no-salt added – no salt added to the recipe during the processing/cooking

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F. HEALTHY CARBOHYDRATES – carbohydrate intake must not be 45 to 65% of daily calories.  Here’s how to calculate the amount of carbohydrate you need per day.  Take note that  carbohydrat has 4 kcal per gram
          – Preferred calorie intake per day x 0.45 = amount of carbohydrate
          - amount of carbohydrate / 4 = total carbohydrate per day

Our aim is to consume  no more than 130 grams of carbohydrate per day.  So, in this blog, what we consider as healthy carbohydrate per serving must contain not more than 30 grams of for main dishes, breakfast and lunch foods and must not be more than 20 grams for snacks, sides, appetizers, desserts, sweets, cakes, breads, etc.

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G. HEALTHY SUGAR –  sugar intake must not be higher than 15-25% of daily calories from carbohydrates. The recommended sugar intake for adult women is 5 teaspoons (20 grams) of sugar per day, for adult men, it’s 9 teaspoons (36 grams) daily, and for children, it’s 3 teaspoons (12 grams) a day.
For those who wants to regulate their sugar intake like us, healthy sugar level should be not more than 5 grams per serving

1. Sugar Free -  less than 0.5 grams of sugar per serving or contains no ingredient that is a sugar or generally understood to contain sugars
2. Reduced / Less Sugar – At least 25% less sugars per serving than the regular version
3. No- Added Sugars - “No Added Sugars” and “Without Added Sugars” are allowed if no sugar or sugar containing ingredient is added during cooking / processing.

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H. HEART HEALTHY –  should have healthy levels of cholesterol, fat, and sodium.  An individual must not take more than 300 mg of CHOLESTEROL per day.  So in this blog what we deem as healthy cholesterol is 60 mg per serving.




 © Fresha-licious (09December2011)