House Calls

WIN 2019

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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h o u s e c a l l s { winter 2019 } 17 MAKE IT HEALTHY Nachos The fix: "Though small changes—like eliminating sour cream or swapping it out for guacamole—can cut some calories and saturated fat, the average nacho recipe requires numerous tweaks to make it healthier," says Appel. "To really rehab this dish, you need to make changes to each layer." When fixing your own, replace fried chips with baked whole-grain tortilla chips. Reduce sodium and fat by replacing refried beans with no-salt-added black beans, pinto beans, or kidney beans, and swap meat toppings out for roasted veggies like squash, mushrooms, onion, and zucchini. To cut down on cheese, finely grate your own, which helps it melt more quickly and evenly than pre-shredded varieties. You could also replace half—or all—cheese with a cashew cream sauce (many vegan blogs, such as Minimalist Baker, have recipes). At a restaurant, split nachos with a group rather than ordering them as your main meal. And to keep portions in check, place a few chips onto your plate rather than grazing from the pile (a proper serving size is six to seven chips). Try this! To add cheesy flavor without the fat of dairy, top your nachos with a sprinkle of nutritional yeast. Nachos are a go-to appetizer when feeding a crowd, whether on Super Bowl Sunday or a typical Saturday afternoon. And though a fan favorite, they're also a diet buster. A bed of fried tortilla chips often topped with ground beef or pork, meat chili, refried beans, cheese sauce, and sour cream, this finger-friendly dish is laden with calories, fat, and sodium. What's the problem? Saturated fat content is a chief reason nachos are unhealthy, says Appel, who notes that a diet high in saturated fats can increase LDL, or bad, cholesterol levels, which in turn can increase a person's risk for stroke and heart disease. Fried chips, ground pork and beef, and standard toppings like cheese sauce and sour cream all contribute. "For example, just four ounces of ground pork contain close to nine grams of saturated fat, which is a couple grams shy of the American Heart Association's recommendations for saturated fat—11 to 13 grams—if following a 2,000-calorie diet," she says. Sodium and calorie content of nachos poses a problem, as well. The result: The Ultimate Nachos on the menu of a popular restaurant chain provide 1,210 calories, 76g total fat, 26g saturated fat, 120mg cholesterol, 2,790mg sodium, 99g carbohydrates, 12g fiber, 11g sugar, and 33g protein. (That packs more than a day's worth of total fat, saturated fat, and sodium in a single meal). 76g total fat

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