Sources of Fat in the USA

All-in-all, I think this pie chart is fairly self explanatory; I'm not sure what commentary I can add that isn't already obvious. Really, this is just an FYI post.

Table 1. Top Food Sources of Saturated Fat(a) among US Population, 2005–2006 NHANES(b)

Ranking Food item (Contribution to intake (%))

1 Regular cheese 8.5
2 Pizza 5.9
3 Grain-based desserts 5.8
4 Dairy desserts 5.6
5 Chicken and chicken mixed dishes 5.5
6 Sausage, franks, bacon, and ribs 4.9
7 Burgers 4.4
8 Mexican mixed dishes 4.1
9 Beef and beef mixed dishes 4.1
10 Reduced fat milk 3.9
11 Pasta and pasta dishes 3.7
12 Whole milk 3.4
13 Eggs and egg mixed dishes 3.2
14 Candy 3.1
15 Butter 2.9
16 Potato/corn/other chips 2.4
17 Nuts/seeds and nut/seed mixed dishes 2.1
18 Fried white potatoes 2.0

(a) Specific foods contributing at least 1% of saturated fat in descending order: Cold cuts, yeast breads, salad dressing, pork and pork mixed dishes, soups, other white potatoes, reduced fat cheese, cream, quickbreads.
(b) NHANES = National Health and Nutrition Examination Survey.

Healthier- and Still Tasty- Whole Grain Banana Muffins

Anybody reading my blog who knows me well knows that I often dance to the beat of my own drum. I'm often five steps behind and rarely two steps ahead. With that said, I decided that the impending heat wave was a great time to bake! :) Who really likes to bake in the dead of winter anyway?! (I think my bed often needs extra attention that time of year. (Read nap!) :))

Perhaps another reason to bake was that I bought too many bananas. Blame it on the Spring and abundance of fruits and vegetables if you will; one might think I'm shopping for a family of five with all the fresh produce I buy sometimes. But, no, it's just lil' ol' me.

As I'm staring at these bananas knowing I won't eat them as they go from pre-ripe to over-ripe I get a super craving for muffins! MUFFINS! :) But, of course, not your icky store bought or super size me, weight gain promoting, fast food muffin! After a quick search on the internet I came across a healthier recipe! And- of course- I modified it (as seen below!)

(Mostly) Whole Grain Banana Muffins:

Prep time: 15-20 minutes or less

Cook time: 18 minutes

Recipe makes 11 muffins

Ingredients:

3/4 cup all purpose white flour

3/4 cup 100% whole wheat flour

1 cup oats

<1/2 cup brown sugar

1 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

3 medium bananas, mashed

5 tbsp Smart Balance, melted

1/2 cup 1% milk

1 whole egg

Directions:

1. Pre-heat oven to 400 degrees

2. Since I dont use Pam Spray, I took a paper towel and poured a little bit of olive oil on it. Then I wiped each part of the muffin tin. Do the same or spray each tin with Pam Spray.

3. In a large bowl mix all dry ingredients. Mix well.

4. In a small bowl mix mashed bananas, melted butter spread, milk, and egg.

5. Pour all of the wet ingredients into the dry ingredients. Mix well but don't over mix.

6. Scoop mixture into muffin tin.

7. Bake at 400 degrees for about 18 minutes or until the muffins are golden brown!

8. Remove and let sit for a few minutes before removing muffins from tin and cooling on a wire rack!

Nutrition Facts:

The original recipe I linked to listed the nutrition facts so I thought I would do the same.

1 serving equals 1 muffin

Per serving:

200 calories

4.5 grams total fat (mostly monounsaturated, mind you!)

2.5 grams fiber

4 grams protein

No added salt

Make it a healthy breakfast! Choose one of the following examples!

-1 muffin + 1 banana + 8oz 1% milk

-1 muffin +1 hard boiled egg + 1 cup of fresh strawberries

-1 muffin + 1 0% greek blueberry yogurt

I believe in portion control!
Boo to high calorie muffins!

Just an FYI! (And I do believe this is one of the lower calorie muffins! Gasp!)

DD Honey Bran muffin

490 calories

15 grams fat

5 grams fiber

7 grams protein

450 mg sodium

P.S.

These muffins are really delicious. I have blogged about just as delicious, but very dense breakfast biscuits before. Although these are mostly whole grain, they are almost the same melt-in-your-mouth goodness you might just be craving! :) Don't believe those who say healthy or healthier foods aren't tasty. Boy are they W R O N G, wrong! :) Happy indulging!

Seriously tasty yummy goodness! :)

Locally Grown, Bought, and Prepared: Sauteed Beet Greens

Well, it's that time of year when Farmer's Markets are open! YAY! Today's recipe is inspired by fresh vegetables and health! Today's pick is beet greens. I decided to sautee the grees, which we're delicious! View original recipe here!

To make it a complete meal, I went to the local market and bought some wild salmon. I marinaded it in a lime, ginger sauce! Delicious (I might add!) Mix together 1/2 squeezed lime, 1/2 tsp powdered ginger, and 1 tsp honey. Let raw fish sit in sauce for at least a half hour. To cook fish, sear on each side in a frying pan for 3-5 minutes or until no longer raw!

And of course I needed a -healthy- starch, for which I chose a small sweet potato. I baked it at 350 degrees for an hour. Slice open, squish, :) and add a 1/2 tsp butter.

So, obviously, this meal is not quick (although an hour is not super long either.) There is some preparation involved, but if you plan ahead you can fit this in. The most important thing is that you're left feeling satiated (full) and not looking around for those oh-so-tasty and unhealthy treats! Happy Eating!! :)