New weight loss programs don’t ban your favorite snacks. New weight loss programs focus on permanent lifestyle change. These programs recognize that for this new weight loss program to feel comfortable over the long run, favorite snacks and comfort foods can remain a part of your healthy diet.
New Weight Loss Programs Don’t Prohibit Foods
As a Certified Nutritionist and Behavior Change Expert I always tell my clients that it’s not necessary to ban their favorite foods, including junk foods, to eat a healthy diet. No snack food is so bad that it will kill you if you indulge only occasionally. For most of my clients, occasional splurges on not-so-healthy foods are the best way to keep cravings at bay. Over time, many people find these unhealthy foods that they used to love lose some of their appeal or even make them feel ill.
The key is to new weight loss programs is to understand that our diet does not have to be 100% pristine all the time to sustain a healthy lifestyle. There is nothing wrong with an occasional indulgence like cheesy nachos so long as you enjoy it to the hilt and stop eating after a reasonable portion.
If you want to continue to enjoy a snack like nachos on a more regular basis, all you have to do is make a version of this comfort food that is a bit healthier. Substituting a few ingredients or decreasing the portion size works and is a sustainable behavior.
Traditional Nachos are Addictive and Caloric
Nachos are a favorite indulgent comfort food and have become associated with social get-togethers and sporting events.
Nachos typically consist of ground beef, corn tortilla chips topped with cheese, jalapeno peppers and seasoning mix. The mixture is broiled until the cheese melts and the topped with sour cream. This simple Mexican-style snack food tastes great with its seductive combination of the creaminess of the warm, melted cheese and the crunch of the crispy chips. You can also add jalapeños to kick up the spiciness. But, this basic nacho snack is be very high in calories, fat and sodium. Nachos are a favorite for watching sporting events either at home and at the stadium.
The calories in homemade nachos run high. The total calories in nachos with cheese depends on both the type of cheese and the type of chips used. Corn tortilla chips have about 146 calories for 10 chips, or about 15 calories per chip. Mexican-style cheddar and Monterey jack cheese contains about 110 calories per ounce. Together, a single serving of nachos could contain about 220 to 256 calories. But, most people tend to graze on nachos and eat quite a bit more than a single serving. They probably consume between 350 to 550 calories just on this comforting snack.
If you get your nachos at the stadium you will do even worse, due to the large serving size. According to My Fitness Pal, a typical ballpark serving of nachos has 1,101 calories, 1,580 mg of sodium and 59 grams of fat.
New Weight Loss Programs Encourage Ingredient Substitutions
New weight loss programs encourage ingredient substitutions and also portion control. This recipe cleverly uses mini bell peppers as a holder for this favorite cheesy concoction. It also cuts down on the usual portions of sour cream and cheese and uses turkey instead of ground beef.
Mini Bell Pepper Loaded Turkey “Nachos”
Here is a recipe for a lighter alternative to traditional nachos. Mini rainbow bell peppers are the perfect size for eating with your hands and lend themselves to snacking.
Ingredients (6 servings)
• olive oil spray
• 1 lb 93% lean ground turkey
• 1 clove garlic, minced
• 1/4 onion, minced
• 1 tbsp chopped fresh cilantro or parsley
• 1 tsp garlic powder
• 1 tsp cumin powder
• 1 tsp kosher salt
• 1/4 cup tomato sauce
• 1/4 cup chicken broth
• 21 mini rainbow peppers, halved and seeded (about 13 oz seeded)
• 1 cup sharp shredded Cheddar cheese
• 2 tbsp light sour cream, thinned with 1 tbsp water
• 2 tbsp sliced black olives
• 1 jalapeno, sliced thin (optional)
• chopped cilantro, for garnish
1. Preheat oven to 400F and line a large baking try with parchment or aluminum foil. Lightly spray with oil.
2. Spray oil in a medium nonstick skillet over medium heat.
3. Add onion, garlic and cilantro and sauté about 2 minutes, add ground turkey, salt, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through.
Add 1/4 cup of tomato sauce and chicken broth, mix well and simmer on medium for about 5 minutes, remove from heat.
4. Meanwhile, arrange mini peppers in a single layer, cut-side up close together.
5. Fill each with cooked ground turkey mixture, then top with shredded cheese and jalapeno slices, if using.
6. Bake 8 to 10 minutes, until cheese is melted.
7. Remove from oven and top with black olives, sour cream and cilantro. Serve immediately.
Nutrition (Per Serving of 7 nachos)
Click here for this healthy nacho recipe which is a good addition to new weight loss programs.