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Is your waistband tighter than you'd like? have you ever finally decided to urge right down to a healthful weight and keep it there? Then it is time to promise fad diets permanently . 

For decades, most nutrition professionals have told us over and over that weight depends on calories in and calories out. to realize and maintain a healthful weight, additionally to getting many exercise for fitness and to burn off excess calories, it is vital to eat a good range of foods to urge a balanced assortment of nutrients.

A calorie-smart diet consists of nutrient-dense foods which supply an honest number of essential nutrients compared to their calorie counts. Nutrient-dense foods include whole-grain foods; vegetables; fruits; lean meat, poultry, fish and seafood, eggs and cooked dry beans; and skim or milk foods. For balanced, diet-wise eating, simply choose a whole-grain food, a veggie or two, a fruit, a lean protein source and a milk food for every meal. Also confine mind that research has shown that including animal protein foods during a weight-loss diet helps to preserve lean muscle tissue while fat is lost.

Eggs are one among the very best quality protein sources and also supply varying amounts of various other nutrients, all for less than 75 calories per Large egg. additionally to being quick and straightforward to organize , nutrient-dense eggs go alright with the whole-grain foods, veggies and fruits that you simply need. for instance , an Open-Faced Spinach Omelet Sandwich may be a flavorful, well-balanced combo that needs only a serving of fruit and milk to form a hearty, healthful meal any time of day.

Open-Faced Spinach Omelet Sandwich

(4 servings)

Cooking spray

4 cups fresh whole baby spinach leaves or chopped large spinach leaves (about 6 oz.)

1 tablespoon water

4 eggs

1/2 cup low-fat (1%) pot cheese 

2 teaspoons Italian seasoning, crushed

1 (8- to 9-inch) plain, tomato or herb-seasoned focaccia bread, split crosswise (about 5 oz.)

4 tomato slices

Evenly coat 10-inch omelette pan or skillet with spray. Add spinach and water. Cover. Cook over medium heat until spinach is wilted, about 1 minute. Pour out liquid, if necessary. In medium bowl, beat together eggs, cheese and seasoning until blended. Pour over spinach mixture. Gently stir to evenly distribute mixture in pan. Cover. Cook over medium heat until egg mixture is nearly set, about 4 to five minutes. Remove from heat. Let stand, covered, until egg mixture is totally set, about 2 to three minutes. With turner or spatula, slide frittata from pan onto bottom half bread. Top with tomato slices and top half bread. To serve, dig wedges.

Nutrition information per serving of 1/4 recipe using baby spinach and plain focaccia bread: 217 calories, 8 gm total fat, 216 mg cholesterol, 448 mg sodium, 121 mg potassium, 23 gm carbohydrate, 15 gm protein and 10% or more of the RDI for vitamins A, B12 and C, riboflavin, calcium, iron, phosphorus, dietary fiber