Convenience foods for fat loss, part two
Here’s the second installment of my list of quick and nutritious foods for those in a hurry.
6. Baked potatoes. Does this surprise you? If you have a bag of potatoes and a microwave handy. the lowly potato definitely becomes a convenience food. Grab the food scrubber and give the potato a going-over under running water. Poke a few holes in it with a fork or sharp knife. Wrap it in a paper towel, toss it in the micro, and within a couple of minutes, you have a nutritious source of carbs and vitamins. Because I count calories, I weigh food to make sure of the quantity. A typical 200-gram potato (about 7 ounces) has about 154 calories, 4 grams of protein, 4 grams of fiber, 35 grams of carbohydrate, and less than 1 gram of fat. It’s a decent source of vitamin C and B vitamins as well. Make sure you eat the skin: that’s where a lot of the vitamins are hiding. As always, I’m using the USDA National Nutrient Database for calorie and nutrient counts.
7. Pita bread. If you have this stuff on hand, you’ve got the makings of a nearly instant sandwich. Depending on your calorie, protein, and carb needs, just stuff with tuna, chicken breast, hummus, or reduced-fat cheese sticks. Read labels. Brands vary widely in terms of calories. My preferred brand is Toufayan, which offers both whole wheat (160 calories per loaf) and oat bran (140 calories) varieties. Oat bran pita contains no white flour, by the way. Pita generally tastes best when toasted.
8. Fruit. Duh. Apples, bananas, pears, grapes, berries, oranges–they’re the ultimate snack when you need a quick sugar hit pre- or post-workout.
