American Heart Association No-Fad Diet, 2nd Edition: A Personal Plan for Healthy Weight Loss

Lasting weight loss doesn’t come from following extreme diets or quick-fix fads. Being able to lose weight and keep it off comes from choosing the lifestyle habits that make sense for you in the long term. If, like millions of other Americans, you are struggling to lose weight, this second edition of the American Heart Association No-Fad Diet will show you how to find just the right combination of attitude, eating, and exercise to achieve your goals in an effective and healthy way.

Updated with the latest information on nutrition science and weight management, No-Fad Diet leads you through an assessment of your current eating and exercise habits and then helps you create a personalized program to fit your weight-loss needs and your lifestyle, instead of you having to follow a one-size-fits-all approach to dieting.

This new edition also offers nearly 200 delicious, low-calorie recipes, including 50 brand-new dishes. You can lose weight while enjoying:

- Lemon-Ginger Trail Mix
- Creamy Broccoli Soup with Sour Cream and Cheddar
- Taco Salad with Avocado Dressing
- Tuna Lettuce Wraps with Asian Sauce
- Cheesy Chicken and Quinoa Stir-Fry
- Grilled Sirloin Kebabs with Creamy Herb Dipping Sauce
- Moussaka-Style Eggplant Casserole
- Slow-Cooker Black Bean Chili
- Mango-Berry Sweet Cream Tarts


A practical, hands-on guidebook, No-Fad Diet includes two weeks of sample menus for three different calorie levels, guidelines for meal planning, useful tips on food shopping and dining out, and an improved and expanded toolkit section to help you both create your personalized plan and ensure that you’ll stay on track to reach your goals. 

If you’re fed up with fads and want a realistic approach for a lifetime of effective weight control and good health, No-Fad Diet is the book for you.

Wild Rice and Chicken Chowder
Serves 4; 1 ½ cups per serving

This hearty soup will fill you up and warm you up on a cold winter day.

Ingredients
1 teaspoon canola or corn oil
8 ounces chicken tenders or boneless, skinless chicken breasts, all visible fat discarded, cut into 1/2-inch cubes
1 medium carrot, sliced crosswise
1/2 medium onion, thinly sliced
3 cups fat-free, low-sodium chicken broth
½ 6- to 7-ounce box quick-cooking white and wild rice, seasoning packet discarded
½ teaspoon dried thyme, crumbled
¼ teaspoon dried sage
¼ teaspoon salt
1⁄8 teaspoon pepper
8 ounces broccoli florets
½ cup fat-free half-and-half
¼ cup shredded or grated Parmesan cheese

Instructions
In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 4 minutes, or until browned, stirring occasionally.

Stir in the carrot and onion. Cook for 2 to 3 minutes, or until they are tender-crisp, stirring occasionally.

Pour in the broth. Bring to a simmer. Stir in the rice, thyme, sage, salt, and pepper. Return to a simmer. Reduce the heat and simmer, covered, for 20 minutes, stirring occasionally.

Stir in the broccoli. Simmer, covered, for 5 minutes, or until the broccoli and rice are tender.

Stir in the half-and-half and Parmesan. Cook over low heat for 1 to 2 minutes, or until the Parmesan is melted, stirring occasionally.

Nutrition Information
per serving
calories 243
total fat 3.5 g
saturated fat 1.0 g
trans fat 0.0 gbr/> polyunsaturated fat 0.5 g
monounsaturated fat 1.5 g
cholesterol 37 mg
sodium 377 mg
carbohydrates 31 g
fiber 3 g
sugars 5 g
protein 23 g

Dietary Exchanges
1 ½ starch, 2 vegetable, 2 very lean meat