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In this new year, many of us are focusing on being healthier and maybe losing some weight. A big part of that journey is understanding calories. Calories are those energy units in our food, but did you know they only come from carbs, proteins, and fats? Let’s explore this interesting world of calories and learn how to make better food choices.
What are Calories?
Calories are like tiny energy bundles in our food. They help our body do everything from running around to thinking hard. If we eat more calories than we use, our body stores the extra, and this can lead to weight gain.
Calories: Only from Carbs, Proteins, and Fats
- Carbohydrates: Found in foods like bread, rice, fruits, and vegetables. Each gram of carbs gives us 4 calories. Carbs give us quick energy.
- Protein: Comes from things like meat, beans, and nuts. Protein helps build muscles and fix the body. It also has 4 calories per gram.
- Fats: In foods like oils, butter, and nuts. Fat is high in energy with 9 calories per gram. It’s important but eating too much can cause weight gain.
Understanding Food Labels
- Calorie Count: Food labels show the total calories from carbs, proteins, and fats.
- Balanced Eating: Eating the right mix of these nutrients is key. Too much or too little of any can unbalance our diet.
Smart Food Choices
- Read Those Labels: They tell you how many carbs, proteins, and fats are in your food and how many calories they add up to.
- Cook Smart: When you cook at home, you can decide what goes into your food. Try to balance carbs, proteins, and fats.
- Portion Control: Keep an eye on how much you eat, even of the good stuff.
Making Meals Fun and Healthy
- Kitchen Adventures: Try new recipes that balance all three nutrients. Make it a fun challenge!
- Family Cooking: Get everyone involved in cooking. It’s a great way to learn and spend time together.
Knowing that calories come from carbs, proteins, and fats helps us understand food better. When we look at food labels, we can see how many calories we’re eating. Let’s use this knowledge to make healthier choices and enjoy a great year ahead!
Low Carb Shrimp Ceviche with Quest Protein Chips
This diabetes and weight loss-friendly shrimp ceviche is a flavorful and nutritious dish. Cooked shrimp is combined with fresh cilantro, chopped red bell pepper, and celery stalks for added crunch and nutrients. Instead of high-sugar dressings, a low-sugar or sugar-free alternative is used, along with lime juice for a tangy flavor. To keep it diabetes-friendly and supportive of weight loss goals, serve this refreshing ceviche with Quest high protein chips. These chips are a healthier alternative, offering higher protein content and lower carbohydrates compared to traditional options. The combination of the flavorful ceviche and Quest high protein chips provides a satisfying and nutritious snack or meal for individuals focused on managing diabetes and achieving weight loss goals.
Equipment
- 1 Knife For chopping the cilantro, red bell pepper, and celery stalk
- 1 Cutting board To provide a sturdy surface for chopping the ingredients.
- 1-2 Mixing bowl To combine the shrimp, dressing, and chopped vegetables.
- 1 Spoon or spatula For tossing and mixing the ingredients.
- 1 Plastic wrap or airtight container To cover and marinate the ceviche in the refrigerator.
- 1 Serving bowls or plates For serving the shrimp ceviche.
- 1 Paper towels To pat dry the shrimp, if needed.
- 1 Lime squeezer or juicer for extracting lime juice. OPTIONAL
Ingredients
- 1 lbs. Shrimp cooked chopped
- 1 cup Fresh Lime juice
- ½ cup Zesty Italian Dressing
- 1 Red Bell Pepper chopped
- 1 stalk Celery chopped
- 1 tbsp Fresh Cilantro chopped
- 1 bag Qest Protein Chip
Instructions
Prep the shrimp:
- Start by ensuring that the precooked shrimp are fully thawed if using frozen ones1 lbs. Shrimp cooked
- Remove the tails if desired and pat the shrimp dry with paper towels
- Set them aside.
Chop the ingredients:
- Chop the cilantro leaves, red bell pepper, and celery stalk1 stalk Celery, 1 tbsp Fresh Cilantro, 1 Red Bell Pepper
- Set them aside
Prepare the dressing:
- In a bowl, combine zesty Italian dressing with lime juice½ cup Zesty Italian Dressing, 1 cup Fresh Lime
- Mix well to create a tangy dressing for the ceviche
Combine the ingredients:
- In a mixing bowl, add the precooked shrimp
- Pour the dressing over the shrimp and gently toss to coat them evenly.
- Add the chopped cilantro, red bell pepper, and celery stalk to the bowl
- Mix everything together until the ingredients are well combined.
Let it marinate:
- Cover the bowl with plastic wrap or transfer the mixture to an airtight container
- Place it in the refrigerator to marinate for about 30 minutes to allow the flavors to meld together.1 bag Qest Protein Chip
Notes
A bowl of low carb shrimp ceviche topped with fresh herbs and diced vegetables, served alongside Quest high protein chips.