Summary

By now, you've heard of (and maybe tried) them all: the low-carb diet, the grapefruit diet, the miracle diet ... the list goes on and on. Fad diets may promise a quick fix, but few deliver lasting results, leaving millions of Americans still struggling to lose weight and keep it off. Now, the American Heart Association, the nation's most trusted authority on heart-healthy living, introduces its first-ever comprehensive weight-loss book, No-Fad Diet, to help you create a personalized plan for losing weight healthfully.

Author Biography

The American Heart Association is the nation’s most trusted authority on cardiovascular health. Its bestselling library of cookbooks includes:

•The New American Heart Association Cookbook, 7th Edition

•American Heart Association Low-Fat, Low-Cholesterol Cookbook, 3rd Edition

•American Heart Association One-Dish Meals

•American Heart Association Low-Calorie Cookbook

•American Heart Association Low-Salt Cookbook, 2nd Edition

•American Heart Association Quick & Easy Cookbook

•American Heart Association Meals in Minutes Cookbook

The American Heart Association has affiliates that serve the entire United States. For more information, call 1-800-AHA-USA1 (1-800-242-8721).

From the Hardcover edition.

acknowledgments

vii

preface

Introduction: welcome to a no-fad way of life

PART I: LOSING WEIGHT AND KEEPING IT OFF

(80)

Think Smart: find a new start

(8)

Eat Well: a personal approach to a healthful weight

(30)

Move More: more fit and less fat

(23)

Maintaining Momentum: keep up the good work

(9)

Pass It On: food, fitness, and the family

(9)

PART II: MENU PLANNING AND RECIPES

(328)

Menus

week one 1,200 calories

(7)

week two 1,200 calories

(7)

week one 1,600 calories

100

(7)

week two 1,600 calories

107

(7)

week one 2,000 calories

114

(7)

week two 2,000 calories

121

(17)

Recipes

appetizers, snacks, and beverages

138

(16)

soups

154

(18)

salads

172

(24)

seafood

196

(34)

poultry

230

(42)

meats

272

(42)

vegetarian entrees

314

(34)

vegetables and side dishes

348

(22)

breads and breakfast dishes

370

(10)

desserts

380

(29)

PART III: APPENDIXES

409

(27)

shopping

410

(6)

cooking

416

(3)

eating out

419

(4)

common foods by calorie count

423

(3)

food diary page

426

(1)

activity diary page

427

(1)

equivalents

428

(1)

health implications of overweight and obesity

429

(6)

american heart association national center and affiliates

435

(1)

index

436

Supplemental Materials

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

Excerpts

Tilapia and Spinach Roll-ups with Shallot and White Wine Sauce

Serves 4; 3 ounces fish per serving

Mild-flavored tilapia, which blends so nicely with other foods, is complemented here with baby spinach leaves and a topping of crushed walnuts.

Ingredients
4 tilapia fillets (about 4 ounces each)
1/4 teaspoon salt
Pepper to taste
5 ounces fresh baby spinach leaves
1/2 cup shredded or grated Parmesan cheese
1 cup dry white wine (regular or nonalcoholic), plus more as needed
1/2 cup fat-free, low-sodium chicken broth or low-sodium
vegetable broth, plus more as needed
1 medium shallot, minced
2 tablespoons walnuts, crushed

To Prepare

Preheat the oven to 375°F.

Rinse the tilapia and pat dry with paper towels. Place the fish on a flat surface. Sprinkle the fish with the salt and pepper. Place the spinach on the fish. Sprinkle with the Parmesan. Starting at a short end, roll each fillet jelly-roll style. Secure each roll-up with a wooden toothpick. Place the fillets in a glass 13 x 9 x 2-inch baking dish.

Pour the wine and broth over the fish, using enough liquid to fill the dish to a depth of about 1/2 inch.

Sprinkle the shallot over the fish.

Bake, covered, for 30 minutes, or until the fish flakes easily when tested with a fork.

To serve, using a slotted pancake turner, transfer the roll-ups to plates. Sprinkle with the walnuts.

Per Serving
calories 188
total fat 6.0 g
saturated 2.0 g
polyunsaturated 2.0 g
monounsaturated 1.0 g
cholesterol 50 mg
sodium 383 mg
carbohydrates 3 g
fiber 1 g
sugar 0 g
protein 22 g

Dietary Exchanges
1 vegetable; 3 lean meat

From the Hardcover edition.

Excerpted from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss by American Heart Association
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.