Index 331331
money, saving by planning meals, 69
Monterey Bay Aquarium, Seafood Watch
guide, 196
multivitamins, 62–63• N •
nausea after surgery, 17–18, 40
“no added sugar” labels, 27
nonstick coatings on pans, 83
nutrient-rich foods
carbohydrates, 47–48
description of, 44–45
fats, 48–50, 109–110
grocery shopping for, 73–74
protein, 45–47, 65, 101–103
putting fi rst, 298
types of, 45
nutrition labels on foods, reading, 78–79• O •
oatmeal, 122, 126–127
Oatmeal Bars, 284
oils
healthy, 76
olive, 49
sesame, 173
Old Bay seasoning, 207
olive oil, calories in, 49
omega-3 fatty acids, 198, 264
omelet pans, 83
one-dish meals
for lunches, 132–138
with poultry, 161–162
onions, caramelizing, 199
online food tracking programs, 29, 54
Orangalicious smoothie, 227
organic chicken, 150
Oriental Slaw, 266
Oriental Steak Strips with Mushrooms and
Cherry Tomatoes, 173
Orzo and Salmon Salad, 144
overfi shing, 196
overstretching pouch, 38• P •
pan frying, 100
panko bread crumbs, 291
pans, essential, 82–83
pantry, stocking
canned foods, 90
herbs and spices, 88–89
for lunches, 131
staples, 91
paring knives, 85
Parmesan Baked Haddock, 202
Parmesan Popcorn Delight, 271
pasta
cooking, 258–259
measuring, 107
side dishes with, 259–260
pâté, 191
Peach Parfait, 278
Peaches and Cream smoothie, 227
Peaches and Creamy Wheat, 293
Peanut Butter Honey over Rice Cakes,
272–273
Peanut-Sauced Chunky Banana, 118
Pears and Gorgonzola, 273
peeling
avocados, 137
fruits, 142, 276
garlic, 155
sausage, 251
shrimp, 204
physical activity and weight loss success, 300
pickle, lettuce, onion, and tomato (PLOT), 71
Pimento Cheese and Tomato Wrap, 142
Piña Colada Fruit ’n’ Cheese, 137
pineapple, tolerance for, 172
Pineapple Upside Down smoothie, 228
Pineapple with Ricotta, 269
pitting and peeling avocados, 137
planning meals. See meal planning
plates, size of, 16–17
PLOT (pickle, lettuce, onion, and tomato), 71
poaching, 101
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