dm106 build a better bowl infographic print …...choose a lean protein like grilled chicken or...
TRANSCRIPT
Bring on the beans
Here in California, burritos are a culinary staple. But we don’t always fill them with the healthiest ingredients. We asked Caitlin Jackson, a wellness education specialist with Sharp Rees-Stealy, to whip up a power-packed meal.
Black, pinto or refried beans boost fiber and protein, but skip those with added lard or oil.
Whole-wheat tortilla
Whole grains help to protect against cancer, heart disease and digestive issues.
Whole-wheat tortilla
3 grams of fiber
White flour tortilla
1 gram of fiberVS.
Burrito builder
Choose a lean protein like grilled chicken or fish, rather than fried meats, chorizo or carne asada.
Pack in the protein
Veggies add a boost of antioxidants, phytonutrients and fiber, without adding a lot of extra calories.
Pick brown rice over white to add fiber, B vitamins and minerals like magnesium.
Remember the rice
rather than fried meats, chorizo or carne asada.
Lettuce Tomatoes
Sweet potatoes Mushrooms
Bell peppers Onions
Lettuce
Mushrooms
Remember the rice
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From the expert
“Making burritos is one of my favorite ways to experiment in the kitchen. The seemingly endless combinations of ingredients make them a perfect go-to for simple, healthy meals, whether it’s breakfast, lunch or dinner.”
These tasty toppings are nutritious, too:
Red salsas are full of lycopene, which can help protect against cancer.
Finish up with flavor
— Caitlin Jackson, RDN, wellness education specialist with Sharp Rees-Stealy's Center for Health Management
Red salsaChoose a low-fat
option or use a full-fat variety sparingly.
Cheese
Use a low-fat variety in moderation for a boost
of calcium.
Sour creamAvocados contain
heart-healthy monounsaturated fat.
Guacamole
Get creative with sweet softies like mango.
FruitKick up the spice without
boosting the calories.
Hot sauce