Snacking on raw vegetables instead of potato chips adding fruit to your cereal at breakfast using the salad bar when you go out for lunch or to the grocery store loading up on juice instead of a usual coffee, tea or soda. The challenge, offered by the National Cancer Institute--a branch of the National Institutes of Health--is to eat at least five servings of fruits and vegetables a day, and these are some ways consumers are rising to the occasion.
They're taking advantage of the healthful benefits of fruits and vegetables. Studies by the U.S. Department of Health and Human Services, U.S. Department of Agriculture, and the National Academy of Sciences suggest that the nutritional goodness of fruits and vegetables, with a diet that is low in fat, saturated fat and cholesterol and that contains plenty of whole-grain breads and cereals, may decrease the risk of heart disease and cancer.
Fruits and Vegetables potential to help improve the health of Americans led NCI to begin a multi-year public education campaign in 1992. Its goal is to increase consumers' awareness of the importance of fruits and vegetables and to give consumers ideas on how they can increase their intake. With its partner, the Produce for Better Health (PBH) Foundation--a nonprofit consumer education foundation funded by the produce industry--NCI has taken the "5 A Day for Better Health" message to grocery stores, classrooms, television, work sites, churches, and elsewhere.
Food labeling of fresh, frozen and canned fruits and vegetables may carry the message, too. And if you need more specific nutrition information about a particular item, you can find it in the labeling of most products, as well. The Food and Drug Administration regulates this information, which corresponds to NCI's Five A Day guidance and the government's Dietary Guidelines for Americans.
Emphasis on More
A 1991 NCI and PBH survey, which has the best available, most up-to-date information on consumers' consumption of fruits and vegetables, found that the average American consumer eats only about three servings of fruits and vegetables a day. Forty-two percent eat less than two servings a day. Compare those figures with the five to nine servings a day recommended by the Dietary Guidelines for Americans and you can see that many of us have a way to go.
A major reason to eat more fruits and vegetables is their nutritiousness. Unless baked in a pie or dripping in butter, most are low in fat and calories--except avocados, coconut and olives, all of which contain fat naturally. Many are excellent sources of the important vitamins A and C and provide ample fiber.
In addition, many fruits and vegetables, particularly dried beans and peas, are significant sources of folate, a B vitamin that can help reduce the risk of certain serious and common birth defects. (See How Folate Can Help Prevent Birth Defects in the September 1996 FDA Consumer.)
Produce has other positive qualities. Many items, such as raisins, grapes, cherry tomatoes, and bananas, can be eaten on the spot, with minimal preparation. (Fresh produce in which the peel will be eaten should be rinsed with water beforehand to remove any surface dirt and bacteria.) NCI campaign literature refers to fruits and vegetables as the "original fast food."
"They're easy to pick up and eat," said Daria Chapelsky, state coordinator for NCI's 5 A Day Program. "Just as easy as picking up fast food."
And, unlike other types of foods (such as those high in fat that many of us eat too much of), plain fruits and vegetables are items we don't need to restrict. Genda Potter, a registered dietitian for cardiac patients at Memorial Medical Center in Springfield, Ill., said that factor was a major reason she began a regular 5 A Day class for outpatients.
"I wanted to emphasize something positive," she said. "People often look on dietitians as people 'out-to-ruin-my-enjoyment-of-food.' But fruits and vegetables are foods they can add to their diet rather than something they're going to be told to take away."
No Excuses
Still, for any number of reasons, consumers often find it difficult to eat more fruits and vegetables. They may avoid them because they believe they are too expensive or take too long to prepare. These and other perceived problems became evident to NCI in 1991, when it asked members of small group studies to come up with reasons people may not want to or might be unable to eat at least five servings of fruits and vegetables a day.
Their responses led NCI to develop ideas to help consumers overcome reported difficulties in meeting the 5 A Day goal. Some of those ideas follow, along with other information from nutritionists and food safety experts to help consumers overcome any reluctance they may have to eating fruits and vegetables.
2009年12月7日
healthy diet----What to Feed Your Baby and Toddler
What to Feed Your Baby and Toddler
New to parenting? Here are the nutrition basics you need to know.
By Elizabeth M. Ward, MSWebMD Feature
Reviewed by Brunilda Nazario, MD
Feeding young children can be a perplexing process, particularly when you're new to parentingparenting.
To help guide you through the first few years of your child's life, WebMD asked several experts to give us the low-down on feeding basics for infants and toddlers. They discussed when, what, and how much to feed your child up to age 3.
When to Start Solid Foods
Your infant seems hungrier, and you're wondering whether it's time for more than breast milk or formula.
"In nearly all healthy children, 4 to 6 months is the recommended age for starting solid foods," says Ronald Kleinman, MD, professor of pediatrics at Harvard Medical School.
Age is just one criteria for judging a child's readiness, however.
"A child's motor skills and stage of development also help determine when they are ready for solid foods," says Marilyn Tanner-Blasiar, MHS, RD, a pediatric nutrition expert and spokesperson for the American Dietetic Association.
Before you offer solid foods, your baby should be capable of holding his or her head up, says Tanner-Blasiar. In addition, your infant should no longer have the "extrusion reflex", which causes babies to push anything but liquid out of their mouths. Losing that instinctive urge allows a child to more readily accept spoonfuls of infant foods.
Baby, Let's Eat!
What's on the menu for baby's first meal? Would you believe pureed meat is OK?
"Rice cereal is a customary and safe first food, but most babies can tolerate a variety of foods, including pureed meats," says Kleinman.
While meat is often reserved for older infants, there's no reason to wait.
"There is no scientific evidence that supports introducing foods in a particular order," such as rice cereal, vegetables, fruits, and finally, meat, according to Kleinman.
Pureed meats, such as beef and lamb, provide iron in a form that is highly available to your baby's body. Iron is critical to brain development, and it ferries oxygen to every body cell. The American Academy of Pediatrics (AAP) says older infants are among those most affected by iron deficiency. Infant cereals fortified with iron are another good choice for baby.
How Much Is Enough?
The first few weeks of eating solid foods is more about becoming accustomed to spoon-feeding than meeting nutrient needs. After all, your baby is learning to negotiate food that he must keep in his mouth, work toward the back, and swallow.
Tanner-Blasiar says you should expect your child to eat only one or two teaspoons at a sitting during the first week or so.
"When you begin your baby on solid foods, he is still getting the majority of his nutrition from breast milk or infant formula, so he won't eat much else," she says.
Older infants may try to feed themselves. It makes for messy meals, but self-feeding encourages the development of a child's fine motor skills. As he nears the 1-year mark, offer your baby water, breast milk or formula from a "sippy" cup to help self-feeding skills along.
Baby Knows Best
"Children are born knowing how to regulate their food intake," says Tanner-Blasiar. "It's a parent's job to respect their child's instincts."
Overfeeding encourages children to override their inborn ability to eat when hungry and stop when full, which may encourage a pattern of overeating that leads to an unhealthy weight.
Infants as young as 6 months are capable of expressing their interest in eating. How will you know he's had enough? Here are some of the telltale signs:
Swatting at the spoon
Turning his head away from the spoon
Pursing his lips tight when the spoon comes his way
Spitting out every spoonful you manage to get in his mouth
Crying.
If your child seems disinterested in solids when you first offer them, wait a few days and try again. Some children take more time than others to come around to eating from a spoon. While some are consistently poor eaters, most babies eat what they need to thrive.
"If your child is growing and developing in a way that satisfies his doctor, and he is healthy and energetic, then his intake is adequate," Kleinman says.
Toddler Time
After age 1, most children don't need infant formula for good nutrition; but continue to breastfeed for as long as you and your baby want. Now's the time for baby to give up the bottle, if he hasn't already. Children can have full-fat cow's milk or fortified soy beverages to drink from a sippy cup.
With the exception of reduced-fat milks, your child can eat nearly any food after age 1 as long as it's in a form that's safe for him, such as pureed or finely chopped. A family history of allergies makes certain foods off-limits for some toddlers. Check with your pediatrician about your child's special needs.
Toddlers tend to be erratic eaters. Growth spurts, painful teething, and illnesses all contribute to their fickleness about food. So does a general fascination with their surroundings and with their newfound physical prowess. Many times, toddlers are more interested in pulling themselves to a standing position or learning a new word than with eating. One thing's for sure: toddlers eat when they are hungry.
The Juicy Facts
Juice is perceived as healthy, and it is -- to a point. Beverages containing 100% fruit juice supply several nutrients, including healthy plant compounds called phytonutrients. Juice is not a necessary part of a child's diet, however.
The AAP suggests waiting until at least age 6 months to introduce juice to infants, and limiting juice to 6 ounces (3/4 cup) per day until age 6. Because juice is sweet and refreshing, children may come to favor it over breast milk or infant formula, which are far more nutritious.
"Plus, drinking juice can provide lots of unnecessary calories," says Tanner-Blasiar.
Food for Older Toddlers
After he or she reaches age 2, your child can have the same foods the rest of the family eats.
"It's fine for children to eat what the family eats, but you must make it healthy," says Tanner-Blasiar.
Offer your toddler meals that include a variety of healthy foods, such as whole grains, lean protein, reduced-fat dairy foods, fruits, and vegetables cut up well so your child can chew and swallow them safely. Now's the time to phase out some fat; serving reduced-fat dairy foods is one easy way.
"Fat isn't inherently bad," says Alice Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at Tufts University School of Medicine. "It's just that children don't need as many calories at this age."
Lichtenstein says that offering children a balanced diet with a minimum of saturated fat (found primarily in fatty animal foods) and partially hydrogenated fat (from processed foods) helps them develop the eating habits necessary to avoid chronic conditions such as heart disease, diabetes, and cancer later on.
Older toddlers are generally resistant to new foods -- including meats, fruits, and vegetables -- so you may fall into a rut of feeding your child the same meals over and over. Allow children to become familiar with novel foods by presenting a teaspoon or two alongside their favorites. Avoid calling attention to the new food. If at first you don't succeed, persevere.
"Research shows it can take up to 20 exposures to a new food before your child tries it," Tanner-Blasiar says.
Snack Time
Toddlers have tiny tummies, so they eat small meals. Children may also skimp on eating when they're tired or ill. Healthy snacks can make up for sparse meals, as long as what you offer is nutritious. Between-meal snack foods should be extensions of the meal. Here are some healthy examples of nutrient-rich snacks for toddlers:
Whole grain crackers
Cheese
Yogurt
Fruit
Milk
Chopped hard-boiled eggs and scrambled eggs
Smoothies
Dry cereal
Well-cooked vegetables, such as sliced, peeled, sweet potatoes.
New to parenting? Here are the nutrition basics you need to know.
By Elizabeth M. Ward, MSWebMD Feature
Reviewed by Brunilda Nazario, MD
Feeding young children can be a perplexing process, particularly when you're new to parentingparenting.
To help guide you through the first few years of your child's life, WebMD asked several experts to give us the low-down on feeding basics for infants and toddlers. They discussed when, what, and how much to feed your child up to age 3.
When to Start Solid Foods
Your infant seems hungrier, and you're wondering whether it's time for more than breast milk or formula.
"In nearly all healthy children, 4 to 6 months is the recommended age for starting solid foods," says Ronald Kleinman, MD, professor of pediatrics at Harvard Medical School.
Age is just one criteria for judging a child's readiness, however.
"A child's motor skills and stage of development also help determine when they are ready for solid foods," says Marilyn Tanner-Blasiar, MHS, RD, a pediatric nutrition expert and spokesperson for the American Dietetic Association.
Before you offer solid foods, your baby should be capable of holding his or her head up, says Tanner-Blasiar. In addition, your infant should no longer have the "extrusion reflex", which causes babies to push anything but liquid out of their mouths. Losing that instinctive urge allows a child to more readily accept spoonfuls of infant foods.
Baby, Let's Eat!
What's on the menu for baby's first meal? Would you believe pureed meat is OK?
"Rice cereal is a customary and safe first food, but most babies can tolerate a variety of foods, including pureed meats," says Kleinman.
While meat is often reserved for older infants, there's no reason to wait.
"There is no scientific evidence that supports introducing foods in a particular order," such as rice cereal, vegetables, fruits, and finally, meat, according to Kleinman.
Pureed meats, such as beef and lamb, provide iron in a form that is highly available to your baby's body. Iron is critical to brain development, and it ferries oxygen to every body cell. The American Academy of Pediatrics (AAP) says older infants are among those most affected by iron deficiency. Infant cereals fortified with iron are another good choice for baby.
How Much Is Enough?
The first few weeks of eating solid foods is more about becoming accustomed to spoon-feeding than meeting nutrient needs. After all, your baby is learning to negotiate food that he must keep in his mouth, work toward the back, and swallow.
Tanner-Blasiar says you should expect your child to eat only one or two teaspoons at a sitting during the first week or so.
"When you begin your baby on solid foods, he is still getting the majority of his nutrition from breast milk or infant formula, so he won't eat much else," she says.
Older infants may try to feed themselves. It makes for messy meals, but self-feeding encourages the development of a child's fine motor skills. As he nears the 1-year mark, offer your baby water, breast milk or formula from a "sippy" cup to help self-feeding skills along.
Baby Knows Best
"Children are born knowing how to regulate their food intake," says Tanner-Blasiar. "It's a parent's job to respect their child's instincts."
Overfeeding encourages children to override their inborn ability to eat when hungry and stop when full, which may encourage a pattern of overeating that leads to an unhealthy weight.
Infants as young as 6 months are capable of expressing their interest in eating. How will you know he's had enough? Here are some of the telltale signs:
Swatting at the spoon
Turning his head away from the spoon
Pursing his lips tight when the spoon comes his way
Spitting out every spoonful you manage to get in his mouth
Crying.
If your child seems disinterested in solids when you first offer them, wait a few days and try again. Some children take more time than others to come around to eating from a spoon. While some are consistently poor eaters, most babies eat what they need to thrive.
"If your child is growing and developing in a way that satisfies his doctor, and he is healthy and energetic, then his intake is adequate," Kleinman says.
Toddler Time
After age 1, most children don't need infant formula for good nutrition; but continue to breastfeed for as long as you and your baby want. Now's the time for baby to give up the bottle, if he hasn't already. Children can have full-fat cow's milk or fortified soy beverages to drink from a sippy cup.
With the exception of reduced-fat milks, your child can eat nearly any food after age 1 as long as it's in a form that's safe for him, such as pureed or finely chopped. A family history of allergies makes certain foods off-limits for some toddlers. Check with your pediatrician about your child's special needs.
Toddlers tend to be erratic eaters. Growth spurts, painful teething, and illnesses all contribute to their fickleness about food. So does a general fascination with their surroundings and with their newfound physical prowess. Many times, toddlers are more interested in pulling themselves to a standing position or learning a new word than with eating. One thing's for sure: toddlers eat when they are hungry.
The Juicy Facts
Juice is perceived as healthy, and it is -- to a point. Beverages containing 100% fruit juice supply several nutrients, including healthy plant compounds called phytonutrients. Juice is not a necessary part of a child's diet, however.
The AAP suggests waiting until at least age 6 months to introduce juice to infants, and limiting juice to 6 ounces (3/4 cup) per day until age 6. Because juice is sweet and refreshing, children may come to favor it over breast milk or infant formula, which are far more nutritious.
"Plus, drinking juice can provide lots of unnecessary calories," says Tanner-Blasiar.
Food for Older Toddlers
After he or she reaches age 2, your child can have the same foods the rest of the family eats.
"It's fine for children to eat what the family eats, but you must make it healthy," says Tanner-Blasiar.
Offer your toddler meals that include a variety of healthy foods, such as whole grains, lean protein, reduced-fat dairy foods, fruits, and vegetables cut up well so your child can chew and swallow them safely. Now's the time to phase out some fat; serving reduced-fat dairy foods is one easy way.
"Fat isn't inherently bad," says Alice Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at Tufts University School of Medicine. "It's just that children don't need as many calories at this age."
Lichtenstein says that offering children a balanced diet with a minimum of saturated fat (found primarily in fatty animal foods) and partially hydrogenated fat (from processed foods) helps them develop the eating habits necessary to avoid chronic conditions such as heart disease, diabetes, and cancer later on.
Older toddlers are generally resistant to new foods -- including meats, fruits, and vegetables -- so you may fall into a rut of feeding your child the same meals over and over. Allow children to become familiar with novel foods by presenting a teaspoon or two alongside their favorites. Avoid calling attention to the new food. If at first you don't succeed, persevere.
"Research shows it can take up to 20 exposures to a new food before your child tries it," Tanner-Blasiar says.
Snack Time
Toddlers have tiny tummies, so they eat small meals. Children may also skimp on eating when they're tired or ill. Healthy snacks can make up for sparse meals, as long as what you offer is nutritious. Between-meal snack foods should be extensions of the meal. Here are some healthy examples of nutrient-rich snacks for toddlers:
Whole grain crackers
Cheese
Yogurt
Fruit
Milk
Chopped hard-boiled eggs and scrambled eggs
Smoothies
Dry cereal
Well-cooked vegetables, such as sliced, peeled, sweet potatoes.
healthy diet-----The Most Important Meal of the Day
The Most Important Meal of the Day
Kids Need Their Morning Meal
While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains rely heavily on the regular intake of food. When kids skip breakfast, they can end up going for as long as eighteen hours without food, and this period of semistarvation can create a lot of physical, intellectual and behavioral problems for them.
A Good Investment
If you and your kids regularly skip breakfast in the interest of saving time or getting a few more minutes of sleep, remember that eating a wholesome, nutritious morning meal will probably save you time in the long run. By recharging your brain and your body, you'll be more efficient in just about everything you do. Interestingly, studies show that kids who skip breakfast are tardy and absent from school more often than children who eat breakfast on a regular basis. Preparing a good breakfast can be as quick and easy as splashing some milk over cereal. Time invested in breakfast is much more valuable than the few extra minutes of sleep you might get by bypassing the morning meal. If you and your kids seem unable to make time for breakfast, consider enrolling your children in a school breakfast program, if possible, or pack a breakfast brown-bag the night before so that you and your kids can eat on the way to school and work.
Break the Fast to Shed the Pounds
Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast each morning than their thinner counterparts.According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. To teens, especially teenage girls, skipping breakfast may seem like a perfectly logical way to cut down on calories and lose weight. It's important for moms to educate their kids about the importance of the morning meal and the role it plays in maintaining good health and preventing obesity.
Kids Need Their Morning Meal
While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains rely heavily on the regular intake of food. When kids skip breakfast, they can end up going for as long as eighteen hours without food, and this period of semistarvation can create a lot of physical, intellectual and behavioral problems for them.
A Good Investment
If you and your kids regularly skip breakfast in the interest of saving time or getting a few more minutes of sleep, remember that eating a wholesome, nutritious morning meal will probably save you time in the long run. By recharging your brain and your body, you'll be more efficient in just about everything you do. Interestingly, studies show that kids who skip breakfast are tardy and absent from school more often than children who eat breakfast on a regular basis. Preparing a good breakfast can be as quick and easy as splashing some milk over cereal. Time invested in breakfast is much more valuable than the few extra minutes of sleep you might get by bypassing the morning meal. If you and your kids seem unable to make time for breakfast, consider enrolling your children in a school breakfast program, if possible, or pack a breakfast brown-bag the night before so that you and your kids can eat on the way to school and work.
Break the Fast to Shed the Pounds
Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast each morning than their thinner counterparts.According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. To teens, especially teenage girls, skipping breakfast may seem like a perfectly logical way to cut down on calories and lose weight. It's important for moms to educate their kids about the importance of the morning meal and the role it plays in maintaining good health and preventing obesity.
Healthy Eating---Choosing a Weight Loss Program
Choosing a Weight Loss Program
During any one year, more than half of all Americans go on a diet to lose weight. For many people, it is difficult to lose more than a few pounds, and few succeed in remaining at the reduced weight. The difficulty in losing weight and keeping it off leads many people to turn to a professional or commercial weight loss program for help. When considering joining a weight loss program, choose wisely.
Almost any of the commercial weight loss programs can work but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn through physical activity each day (or both).
What Should I Look for In a Weight Loss Program?
Make sure it is safe. Whether you create your own weight loss program or use a commercial one, make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals, and protein. The weight loss diet should be lower in calories (energy) only, not in essential vitamins or minerals. In general, a diet containing 1,000 to 1,200 calories a day should be selected for most women; a diet between 1,200 kcal/day and 1,600 kcal/day should be chosen for men, however speak with your doctor first.
Slow, steady weight loss. The program should be directed toward slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two. With many calorie-restricted diets, there is an initial rapid weight loss during the first 1 to 2 weeks, but this loss is largely fluid. The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal of weight loss should be expected. The rate of weight loss should be 1 pound to 2 pounds each week.
When inquiring about a commercial weight loss program, be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods. Other important questions to ask of any potential weight loss program include:
Does the staff consist of qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?
Are food choices flexible and suitable?
Are weight loss goals set by the client and/or the health professional?
What percentage of people complete the program?
What is the average weight loss among people who finish the program?
What percentage of people have problems or side effects? What are they?
If you plan to lose more than 15 pounds to 20 pounds, have any health problems, or take medication on a regular basis, your doctor should evaluate you before you start a weight loss program. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss.
Also, a doctor should be able to recommend appropriate programs and help you come up with a sensible weight loss goal. If you plan to use a very-low-calorie diet, you definitely should be examined and monitored by a doctor.
What Should I Look for In a Weight Loss Program?
Your weight loss program should include plans for weight maintenance after the weight loss phase is over. It is of little benefit to lose a large amount of weight only to regain it.
Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight loss programs. The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.
Being overweight is too often viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a lifelong effort. To be safe and effective, any weight loss program must address the long-term approach or else the program is largely a waste of money and effort.
During any one year, more than half of all Americans go on a diet to lose weight. For many people, it is difficult to lose more than a few pounds, and few succeed in remaining at the reduced weight. The difficulty in losing weight and keeping it off leads many people to turn to a professional or commercial weight loss program for help. When considering joining a weight loss program, choose wisely.
Almost any of the commercial weight loss programs can work but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn through physical activity each day (or both).
What Should I Look for In a Weight Loss Program?
Make sure it is safe. Whether you create your own weight loss program or use a commercial one, make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals, and protein. The weight loss diet should be lower in calories (energy) only, not in essential vitamins or minerals. In general, a diet containing 1,000 to 1,200 calories a day should be selected for most women; a diet between 1,200 kcal/day and 1,600 kcal/day should be chosen for men, however speak with your doctor first.
Slow, steady weight loss. The program should be directed toward slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two. With many calorie-restricted diets, there is an initial rapid weight loss during the first 1 to 2 weeks, but this loss is largely fluid. The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal of weight loss should be expected. The rate of weight loss should be 1 pound to 2 pounds each week.
When inquiring about a commercial weight loss program, be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods. Other important questions to ask of any potential weight loss program include:
Does the staff consist of qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?
Are food choices flexible and suitable?
Are weight loss goals set by the client and/or the health professional?
What percentage of people complete the program?
What is the average weight loss among people who finish the program?
What percentage of people have problems or side effects? What are they?
If you plan to lose more than 15 pounds to 20 pounds, have any health problems, or take medication on a regular basis, your doctor should evaluate you before you start a weight loss program. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss.
Also, a doctor should be able to recommend appropriate programs and help you come up with a sensible weight loss goal. If you plan to use a very-low-calorie diet, you definitely should be examined and monitored by a doctor.
What Should I Look for In a Weight Loss Program?
Your weight loss program should include plans for weight maintenance after the weight loss phase is over. It is of little benefit to lose a large amount of weight only to regain it.
Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight loss programs. The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.
Being overweight is too often viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a lifelong effort. To be safe and effective, any weight loss program must address the long-term approach or else the program is largely a waste of money and effort.
Healthy Eating & Diet——10 Everyday Super Foods
10 Everyday Super Foods
These easy-to-eat foods are packed with multiple nutrients to help you stay healthy.
By Kathleen M. Zelman, MPHWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
If only there were some kind of potion or pill that had everything you needed for weight loss and good health. Unfortunately, no such pill exists, but there is a solution -- something that not only promotes wellness and weight control but tastes good, too. These multitasking "super foods" provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals. After all, what good is a super food that is hard to find, difficult to prepare, and the kids won't eat?
Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government's 2005 Dietary Guideline, giving you nutrients that are typically missing from American diets. According to the Guidelines, Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.
Of course, experts are quick to point out, this list of top 10 super foods by no means includes all the nutritious foods that should be part of a healthy diet.
"What is ultimately the most important to good health is a dietary pattern that includes all these foods, along with a wide variety of other nutritious foods and regular physical activity," says Tufts University researcher Alice Lichtenstein, DSc.
And don't forget that portion size matters, even when it comes to healthy foods. You can take more liberties when eating simply prepared vegetables, but you should take care to eat other super foods in sensible portions.
"Foods like nuts are nutrient rich, but if you overeat them you can pack on the pounds, and that defeats the purpose," says Elisa Zied, MS, RD, author of Feed Your Family Right!
Top 10 Multitasking Super Foods
Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."
Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.
Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.
Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.
Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.
Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.
Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.
These easy-to-eat foods are packed with multiple nutrients to help you stay healthy.
By Kathleen M. Zelman, MPHWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
If only there were some kind of potion or pill that had everything you needed for weight loss and good health. Unfortunately, no such pill exists, but there is a solution -- something that not only promotes wellness and weight control but tastes good, too. These multitasking "super foods" provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals. After all, what good is a super food that is hard to find, difficult to prepare, and the kids won't eat?
Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government's 2005 Dietary Guideline, giving you nutrients that are typically missing from American diets. According to the Guidelines, Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.
Of course, experts are quick to point out, this list of top 10 super foods by no means includes all the nutritious foods that should be part of a healthy diet.
"What is ultimately the most important to good health is a dietary pattern that includes all these foods, along with a wide variety of other nutritious foods and regular physical activity," says Tufts University researcher Alice Lichtenstein, DSc.
And don't forget that portion size matters, even when it comes to healthy foods. You can take more liberties when eating simply prepared vegetables, but you should take care to eat other super foods in sensible portions.
"Foods like nuts are nutrient rich, but if you overeat them you can pack on the pounds, and that defeats the purpose," says Elisa Zied, MS, RD, author of Feed Your Family Right!
Top 10 Multitasking Super Foods
Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."
Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.
Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.
Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.
Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.
Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.
Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.
2009年12月5日
Why is an apple healthy for you?
Source: allaboutapples.com
Apples have no fat, cholesterol or sodium, and contain small amounts of potassium, which may promote heart health, help maintain healthy blood pressure and a healthy weight. Apples could protect against Alzheimer's, Parkinson's Disease, Cornell.
Bone ProtectionFrench
researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.
Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.
Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.
Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.
Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.
Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.
10 Healthy Foods Under $1
Even with rising food prices, it's possible to shop for healthy foods without spending a fortune.
By Elaine Magee, MPHWebMD Feature
Reviewed by Louise Chang, MD
Most of us don't need to hear it or read it ... we have felt it in our wallets every time we've gone to the grocery store. But just because food prices are rising doesn't mean you can't make healthy food choices.
The good news is that many foods that are good for you are also cheap. Here is our list of the top healthy foods you can find in your grocery store for under a dollar.
Prices may vary based on the store, location, and time of year.
1. Apples
Great for: Snacks, green salads, main dish salads, and fruit salads.
What's a serving? 1 large apple.
Price per serving: About $1. Apples sell for about $1.99 per pound, and an extra large crisp apple weighs about 1/2 pound.
Nutrition Info per serving: 117 calories, 5 grams fiber, 17% Daily Value for vitamin C, and 7% Daily Value for potassium.
2. Bananas
Great for: Snacks and fruit salads, yogurt parfaits, and smoothies.
What's a serving? 1 banana.
Price per serving: About 45 cents. Bananas sell for about $0.89 per pound, and a large banana weighs about 1/2 pound
Nutrition Info per serving: 121 calories, 3.5 grams fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C.
3. Baby Carrots (in bags)
Great for: Snacks, casseroles, stews, veggie platters, and side dishes.
What's a serving? About 1/2 cup or 2 ounces raw.
Price per serving: 19 cents. A 16-ounce bag costs about $1 on sale and contains about 8 servings (2 ounces each).
Nutrition Info per serving: 27 calories, 2 grams of fiber, 200% Daily Value for vitamin A, and 7% Daily Value for vitamin C.
4. Canned Beans
Great for: Green salads, casseroles, stews, and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
What's a serving? Each can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 15-ounce can for about $1 on sale.
Nutrition Info per serving: About 120 calories (for kidney beans), 7 grams protein, 6 grams fiber, and 6% Daily Value for calcium, and 10% Daily Value for iron.
5. Canned Tomatoes
Great for: Italian and Mexican recipes, chili, stew, and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What's a serving? One can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 14.5-ounce can for about $1 on sale (often less for store brands).
Nutrition Info per serving: About 25 calories, 1 gram fiber, 10% Daily Value of vitamin A, and 15% Daily Value of vitamin C.
What is a healthy breakfast
Eating healthy breakfast foods is critical to managing your weight. Here are some low fat healthy breakfast ideas to start your day with a healthy meal that will keep you energised.
Start Your Day With A Low Fat Healthy Breakfast
Starting the day with healthy breakfast foods is crucial. You've probably heard it before, but breakfast is the most important meal of the day. Unfortunately, too many of us either skip breakfast completely because we're rushing to get to work or school, or we eat the wrong foods. Traditional breakfast foods are usually too sugary, too fatty or have a high glycemic load (think about pancakes, donuts, breakfast bars, muffins, fried eggs and sausages. You get the idea!). The problem with these foods is that they cause sharp fluctuations in your blood sugar levels, resulting in carbohydrate cravings later in the day.
Start Your Day The Right Way
Have a healthy breakfast to replenish your body's energy supply on waking up.
Keep your blood sugar levels stable with healthy breakfast foods.
Don't skip breakfast, or you will end up binge eating during the day.
Instead of empty calories, have nutritious breakfast which includes proteins, low fat dairy, wholegrains, fruits and vegetables.
Low Glycemic Load carbohydrates for breakfast will break down into sugar slowly and will keep you satisfied until mid morning.
Protein for breakfast will keep your hunger at bay.
Make time for breakfast. Get up 15 minutes earlier - it's well worth the effort!
10 Healthy Breakfast Foods
Healthy breakfast foods are broken down slowly into sugar and therefore keep blood sugar levels stable. The inclusion of protein at breakfast will also keep you feelinf full for longer. Use this list of healthy breakfast foods as a starting point, and add your own combinations and variations as you adopt healthier habits.
Cereal. Have a bowl of high fiber, whole grain cereal, with low fat milk. Add some freshly chopped fruit to it if you like. Bran cereals are high in fiber and will help you feel fuller for longer. Fruits such as kiwi fruit, apples or berries add a fresh, sharp taste to cereals.
Eggs. Have an egg for breakfast - poached, boiled or scrambled for a high protein meal. If you have the time, make an omelette, with fresh vegetables such as zuchinni, mushrooms and tomatoes.
Oats. instant oat porridge is an excellent quick way to have a healthy breakfast. Instant oats come in a variety of flavours, and can be jazzed up with flaxseeds, berries, nuts and honey for a delicious breakfast ready in five minutes.
Whole Grain Toast. 2 slices of toast spread with low fat dairy spread or cottage cheese makes for a simple way to start the day. If you have sweet tooth, you can have honey or jam with your toast. Have some sliced grapefruit on the side.
Smoked Fish. Try some smoked salmon or cod with a slice of whole grain toast, or a wholegrain roll. Add some grilled tomatoes or cottage cheese for flavour. The high protein content and healthy fats in this meal will keep your appetite under control.
Yoghurt. A huge range and variety of low fat yoghurts are available today for an easy and healthy breakfast. Add your favourite fruit to a bowl of yoghurt, or add yoghurt to your cereal for a healthy and tasty way to get the calcium your bones need. Yoghurt also help with weight loss.
Fruit Smoothie. A simple, fast and nutritous way to start the day is to make your own fruit smoothie, by blending non fat milk with two of your favourite fruits. Try a mix of frozen raspberries and banana, or orange juice and blackberries for example.
Protein Shake. For an instant and filling breakfast, have a protein shake. Add fruit or yoghurt to your shake for extra flavour.
Muffins. While most ready made muffins are high in fat and calories, you can bake your own muffins on the weekend, with wholemeal or bran flour for a healthy breakfast treat.
Baked Beans. These are high in protein and low in glycemic load, and are a fantastic way to start the day. Have baked beans on whole grain toast for a healthy and filling breakfast.
10 Tasty, Easy and Healthy Breakfast Ideas
You get up in the morning, you rush to get ready for work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you’re lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up.
Unfortunately, when it comes to being healthy, none of these options is a great way to start your day.
Several readers asked about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options.
The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice.
The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:
Too sugary or carb-filled. Pancakes, waffles, toast, donuts, pastries, scones, bagels, pies, sugar cereals, breakfast bars, muffins (which, let’s face it, are usually just cake). I’m not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day.
Too fatty. Fried eggs, sausages, bacon, cream cheese on your bagels, cheesy omelets, Egg McMuffins, Sausage McMuffins, hash browns, anything English or Scottish.
What does that leave us with? Actually, there are a lot of options. The 10 below are just a few ideas, but I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.
But how do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have a nice cup of tea or coffee with your breakfast, relaxing before the rush of the day starts.
Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!
Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.
Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.
Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.
Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.
Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.
Eggs with peppers. I’m not a fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. Goes well with whole-wheat toast.
Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.
Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (basically, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link doesn’t mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.
—
Read more about simple productivity, focus and getting great things done in my book, The Power of Less.
Unfortunately, when it comes to being healthy, none of these options is a great way to start your day.
Several readers asked about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options.
The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice.
The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:
Too sugary or carb-filled. Pancakes, waffles, toast, donuts, pastries, scones, bagels, pies, sugar cereals, breakfast bars, muffins (which, let’s face it, are usually just cake). I’m not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day.
Too fatty. Fried eggs, sausages, bacon, cream cheese on your bagels, cheesy omelets, Egg McMuffins, Sausage McMuffins, hash browns, anything English or Scottish.
What does that leave us with? Actually, there are a lot of options. The 10 below are just a few ideas, but I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.
But how do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have a nice cup of tea or coffee with your breakfast, relaxing before the rush of the day starts.
Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!
Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.
Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.
Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.
Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.
Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.
Eggs with peppers. I’m not a fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. Goes well with whole-wheat toast.
Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.
Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (basically, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link doesn’t mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.
—
Read more about simple productivity, focus and getting great things done in my book, The Power of Less.
Top 10 Tips for Tasty and Healthy Meals
By Sharon Zeiler, BSc, MBA, RD, Senior Manager, Nutrition Initiatives and Strategies, Canadian Diabetes Association
Preparing food that both tastes good and is good for you is not a magic trick. A few simple meal planning and preparation tips will help you to produce healthy, delicious food that your family will love.
Take a few minutes each week to plan your menus. This will allow you the time to schedule a quick and easy meal on Wednesday when Jimmy plays hockey and a late dinner on Thursday because of a parent-teacher interview. As well, you will be able to try a new recipe or ensure that a favourite is served more often.
Cruise the grocery store with a list. A grocery list will ensure that you bring home everything you need to prepare the tasty and nutritious meals you planned—and help you to not load up on unneeded items, whether its chips or an extra bottle of ketchup. This simple trick list will usually save you money by helping you to avoid impulse buys and ensure that you have everything your family needs on hand.
Choose seasonal produce and pick the brightest colours that you can. Buying fruits and vegetables in season lets you enjoy peak flavour at modest cost. Buy asparagus in the spring, peaches in the late summer, and apples in the fall. When the price of fresh produce is high, frozen fruit and vegetables are usually an economical choice. Canned fruit and vegetables are another alternative, but be aware of the sugary syrups and higher salt content. Fruits and vegetables provide lots of vitamins and minerals to keep you healthy at a very modest calorie cost. In general, the darker the colour, the higher the nutrients (think bright red peppers, or dark green broccoli).
Equip your kitchen for low fat food preparation . This needn’t be expensive and you can gather the pieces one at a time. A steamer for vegetables helps retain their flavour and nutrients without added fat; a pan with rack allows the fat to drip away from meat to help you achieve low fat, flavourful cooking. Sharp knives allow you to remove the fat easily and slice meat thinly; non-stick cookware lets you to brown or saute without added fats or oils.
Use cooking methods that do not add extra fat to the dish . Steamed vegetables are especially flavourful when herbs are added to the steaming liquid. Broiled or grilled meats are lower in fat and develop a rich golden colour that adds visual and taste appeal. Baking, especially in a pan with a rack is another low fat cooking method. The microwave allows you to prepare food quickly without added fat. Barbecuing is another lower calorie cooking method.
Reduce or eliminate high fat ingredients from your favourite recipes . Using a non-stick pan means that you can sauté without added fat. Adding tofu, bulgur, or brown rice to casseroles means that you can cut down on the amount of meat that you are using. Using smaller amounts of stronger cheeses decreases the amount of milder cheese needed without sacrificing the flavour. Chilling a soup or stew will allow the fat to rise to the top and congeal for easy removal.
Learn to use spices and herbs to kick up the flavour. . Parsley, sage, rosemary, and thyme are classic herbs that you will savour. Cinnamon, cloves, nutmeg will add a new taste to traditional dishes. Many cookbooks offer advice on using spices and herbs and many recipes on the internet will introduce new tastes.
Go vegetarian for a night . Canada is a multi-cultural country and many cultures feature a wide variety of meatless dishes. Try tofu in a stirfry, or vegetarian chili; try Indian style dahl (lentils) or marinated bean salads; use lentils and kidney beans in your favourite soups. Your creativity will help you to see lots of possibilities.
To keep control of your portions, think of the “space on your plate ”. A well balanced plate will consist of ¼ protein (eg chicken or fish), ¼ starch (eg. rice, pasta, couscous) and ½ vegetables. Add milk to drink and fresh fruit for dessert and you are well nourished at a moderate calorie expense.
Double check your serving size . Most of us are victims of the supersize phenomenon. Research shows that people who are presented with larger containers of food eat more than those consuming snacks from smaller containers. Make this work for you. Eat your dinner on the smaller luncheon plate—your serving will look larger. As well, if you want to “splurge” on some treat, as we all do at some time, think in terms of a single size container: not a whole chocolate bar, but the mini size, not a 200g bag of potato chips, but a 43 g size. This will give you the indulgence of a treat that you want, but allow you to stop while the calorie count is still low.
Preparing food that both tastes good and is good for you is not a magic trick. A few simple meal planning and preparation tips will help you to produce healthy, delicious food that your family will love.
Take a few minutes each week to plan your menus. This will allow you the time to schedule a quick and easy meal on Wednesday when Jimmy plays hockey and a late dinner on Thursday because of a parent-teacher interview. As well, you will be able to try a new recipe or ensure that a favourite is served more often.
Cruise the grocery store with a list. A grocery list will ensure that you bring home everything you need to prepare the tasty and nutritious meals you planned—and help you to not load up on unneeded items, whether its chips or an extra bottle of ketchup. This simple trick list will usually save you money by helping you to avoid impulse buys and ensure that you have everything your family needs on hand.
Choose seasonal produce and pick the brightest colours that you can. Buying fruits and vegetables in season lets you enjoy peak flavour at modest cost. Buy asparagus in the spring, peaches in the late summer, and apples in the fall. When the price of fresh produce is high, frozen fruit and vegetables are usually an economical choice. Canned fruit and vegetables are another alternative, but be aware of the sugary syrups and higher salt content. Fruits and vegetables provide lots of vitamins and minerals to keep you healthy at a very modest calorie cost. In general, the darker the colour, the higher the nutrients (think bright red peppers, or dark green broccoli).
Equip your kitchen for low fat food preparation . This needn’t be expensive and you can gather the pieces one at a time. A steamer for vegetables helps retain their flavour and nutrients without added fat; a pan with rack allows the fat to drip away from meat to help you achieve low fat, flavourful cooking. Sharp knives allow you to remove the fat easily and slice meat thinly; non-stick cookware lets you to brown or saute without added fats or oils.
Use cooking methods that do not add extra fat to the dish . Steamed vegetables are especially flavourful when herbs are added to the steaming liquid. Broiled or grilled meats are lower in fat and develop a rich golden colour that adds visual and taste appeal. Baking, especially in a pan with a rack is another low fat cooking method. The microwave allows you to prepare food quickly without added fat. Barbecuing is another lower calorie cooking method.
Reduce or eliminate high fat ingredients from your favourite recipes . Using a non-stick pan means that you can sauté without added fat. Adding tofu, bulgur, or brown rice to casseroles means that you can cut down on the amount of meat that you are using. Using smaller amounts of stronger cheeses decreases the amount of milder cheese needed without sacrificing the flavour. Chilling a soup or stew will allow the fat to rise to the top and congeal for easy removal.
Learn to use spices and herbs to kick up the flavour. . Parsley, sage, rosemary, and thyme are classic herbs that you will savour. Cinnamon, cloves, nutmeg will add a new taste to traditional dishes. Many cookbooks offer advice on using spices and herbs and many recipes on the internet will introduce new tastes.
Go vegetarian for a night . Canada is a multi-cultural country and many cultures feature a wide variety of meatless dishes. Try tofu in a stirfry, or vegetarian chili; try Indian style dahl (lentils) or marinated bean salads; use lentils and kidney beans in your favourite soups. Your creativity will help you to see lots of possibilities.
To keep control of your portions, think of the “space on your plate ”. A well balanced plate will consist of ¼ protein (eg chicken or fish), ¼ starch (eg. rice, pasta, couscous) and ½ vegetables. Add milk to drink and fresh fruit for dessert and you are well nourished at a moderate calorie expense.
Double check your serving size . Most of us are victims of the supersize phenomenon. Research shows that people who are presented with larger containers of food eat more than those consuming snacks from smaller containers. Make this work for you. Eat your dinner on the smaller luncheon plate—your serving will look larger. As well, if you want to “splurge” on some treat, as we all do at some time, think in terms of a single size container: not a whole chocolate bar, but the mini size, not a 200g bag of potato chips, but a 43 g size. This will give you the indulgence of a treat that you want, but allow you to stop while the calorie count is still low.
2009年12月4日
Make Healthy Eating a Habit
Make Healthy Eating a Habit
Alice Henneman, MS, RD, Extension Educator ahenneman1@unl.edu
University of Nebraska Cooperative Extension - Lancaster County
The perennial best-selling book by Stephen Covey is titled "The Seven Habits of Highly Effective People" -- NOT "The Seven OCCASIONAL BEHAVIORS of Highly Effective People."
Habit has been defined as "something which you do often and regularly, sometimes without knowing that you are doing it." <dictionary.cambridge.org>
The philosopher Aristotle (384-322 BC) said "We are what we repeatedly do. Excellence, then, is not an act, but a habit."
Congressman and Olympic medalist Jim Ryun puts it this way: "Motivation is what gets you started. Habit is what keeps you going."
"By determining when, where and how a behavior will occur, we no longer have to think much about getting it done," according to best-selling authors Jim Loehr and Tony Schwartz in The Power of Full Engagement. Loehr and Schwartz give several examples where people who made a specific plan followed through, unlike those who failed to plan.
Many of us know what foods we SHOULD eat, but haven't formed a habit of eating them. Here are seven possible healthy eating habits and some tips to help you develop them.
1. Divide & Conquer
Whenever possible, make it a practice to divide a large portion at a restaurant in half BEFORE you start eating. You'll halve BOTH the calories and the cost of your meal!
Think "planned-overs" rather than "left-overs." Some people even make it a practice to ask for a "doggie bag" at the beginning rather than end of the meal. They remove half their food immediately so it's out-of-sight and remains out of their mouth!
NOTE: To handle take-home food safely, TWO hours from the time of serving is the maximum time perishable foods should be at room temperature, ONE hour if it's 90 degrees F or above. For best quality and safety, eat take-home foods in a day or two or freeze them for longer storage.
ACTION PLAN: Try this the next time you're served a large portion when eating out.
2. Keep Track to Stay on Track
A bite here, a taste there and the calories mount. To stay on track, keep track of those tiny tastes. A simple way to do this is with a golf stroke counter. You can purchase one in sports stores and golf shops for under $5.
Attach it to your belt or put it in your pocket and keep count of each time you eat something between your planned meals and snacks. Continue to keep count daily until you've formed new habits and brought your "score" to a level you consider "par."
ACTION PLAN: If you like this idea, record in your calendar/planner right now when you'll purchase a counter.
3. Think 7'S When Grocery-Shopping
If you run short on food by the end of the week and making a complete grocery list just isn't for you, think in 7's. For example, if you need meats for 7 meals, write "7 meats." If you need 3 fruits a day for snacks and meals, write "21 fruits." Then pick up what appeals to you when at the store.
ACTION PLAN: Put a big "7" where you'll see it before your next trip to the grocery store. For example, place a reminder on your refrigerator door.
4. Develop a CAN-do" Cupboard Plan
There's a limit to how long you can keep fresh foods and to how much space you have for frozen foods. Assure you always have nutritious foods on hand by starting the habit of keeping your cupboard stocked with some canned foods.
Canned foods can be as healthy for you as other forms of foods. According to the American Dietetic Association, <www.eatright.org/nfs/nfs0601.html> "The nutrients in canned fruits and vegetables are sealed in because the fruits and vegetables are harvested at the peak of quality and usually canned within a few hours after they're picked." Also "... studies show that recipes using canned ingredients are similar in nutritional value and taste appeal to the same recipes made with fresh or frozen ingredients."
Here are two quick and nutritious ideas from a can of peaches. For more canned food recipes, check www.mealtime.org
Just Peachy Parfait
1 can of peaches in a light or extra-light syrupDash of nutmeg or cinnamonLow-fat or fat-free vanilla ice cream or frozen yogurtSprig of mint or fresh strawberry (optional
Drain canned peaches.
Make a peach sauce by pureeing the peaches in your regular blender or with a handheld immersion blender -- adding a dash of cinnamon or nutmeg -- until fairly smooth. Leave a few small chunks for texture. Taste, and add more cinnamon or nutmeg, if desired. Freshly grated nutmeg is especially nice!
Layer with ice cream or frozen yogurt in a pretty glass for a special touch. For added color, top with a sprig of mint or fruit of a contrasting color, such as a strawberry.
Enjoy!
If you have extra peach sauce, try making peach smoothies by freezing the sauce for later use (see following smoothie recipe). Freeze the sauce in ice cube trays for about 2 hours or until frozen. Remove from tray and transfer to a plastic freezer bag. Squeeze as much air out of the bag as possible. The quality of food declines faster when excess air is left in the package. Label the bag with the type of food and date frozen. Plan to use within about 8 months.
COOK'S TIPS
Eating peaches canned in an extra heavy syrup can give you more calories from the syrup than from the peaches! Choose a light or extra light syrup for guilt-free AND good-tasting eating.
Try using other canned fruits, such as apricots, for quick fruit sauces.
Just Peachy Smoothie
COOK'S COMMENT: Use leftover frozen peach sauce cubes from the "Just Peachy Parfait" recipe above or follow the directions below for freezing fruit sauce for smoothies.
Frozen peach cubes (recipe below)Non-fat or fat-free yogurt: vanilla or any flavor you would enjoy with peachesSprig of mint or fresh strawberry (optional)
Frozen Peach Cubes
Smoothie
For each smoothie, place 6 to 8 ounces of yogurt in your blender. Add 3 or more frozen peach cubes, depending on size of cubes and how thick you want your smoothie. Blend until smooth. For added color, top with a sprig of mint or fruit of a contrasting color, such as a strawberry.
COOK'S TIPS
As a variation, make smaller smoothies and serve them as a dessert "drink." As an extra goody, pass a plate of small, luscious chocolates as an accompaniment.
If you have a larger blender jar that is fairly wide at the bottom, you may find it harder to blend single-serving smoothies but will be successful making bigger batches. A blender that is wider at the bottom will send food out toward the sides rather than up and then down toward the center and the blades. The new "smoothie" blenders on the market are narrow on the bottom.
ACTION PLAN: If this is an idea you like, you CAN do it. Record "buy canned food" in your calendar/planner on the next day you plan to buy groceries.
5. The 100-calorie Snack Attack Plan
"... often for snacks, people only need 100 calories to help control hunger. Only they're reaching for a candy bar or a bag of chips that in a small amount may be giving them more calories than they need. And it's not in a very big portion so it's not very satisfying," according to Dr. Barbara Rolls, author of The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories.
ACTION PLAN: Keep this list somewhere, such as in your car, wallet or handbag, so it's always available when you shop. Put it there today.
6. Use Your Feet More So You Can Eat More
The more you exercise, the more you can eat. And the easier it is to meet your nutrient needs when your diet is less limited.
Build in opportunities to walk more. Buy a pedometer and track your steps -- try to build up to 10,000 or more a day. Here are some ways to add more steps to your day without starting an "official" walking program:
Use the bathroom farthest from your office at work. Use a bathroom on a different floor at home. Likewise, do the same when you're away at conferences and meetings.
Put on a backpack and walk for errands of about 1-mile away or less. For example, walk to buy an item from a nearby shopping center or to pick up your medications from the pharmacy.
Buy the type of carry-on luggage that makes it easy to walk in the airport when waiting to catch planes. For example, use a backpack or rolling luggage. There are many new models of rolling luggage small enough to put under your airplane seat in place of the tote bag you may be carrying.
Take the stairs instead of the elevator whenever possible.
Take a "foot" rather than a "food" break when you need some time away from your work. Walk up and down a hall, walk around the building or block, go up and down the stairs, etc.
ACTION PLAN: The next time you're on your feet today, see how far they can take you!
Stressed Is "Desserts" Spelled Backwards
Rather than "medicate" yourself with food when the day is hectic, try this idea by Thich Nhat Hanh, a Vietnamese monk and internationally acclaimed author. He suggests we use the ringing of the phone as a reminder to relax. He advises we stop whatever we're doing for a few seconds and take a deep relaxing breath during the first ring or two. And smile.
You'll feel better and, with the smile reflected in your voice, you may make the caller feel better, too! And that also may improve your mood.
ACTION PLAN: Try this the next time the phone rings today. And remember to smile.
Start Your Plan
Remember, the more specific you are about when, where and how you'll start healthy new eating habits, and the more you repeat them, the greater your success. As well-known author and speaker Ralph Waldo Emerson, said "The secret of your future is hidden in your daily routine."
Top 5 Healthy Holiday Foods
Top 5 Healthy Holiday Foods
Written by Gloria Tsang, RD
Published in Nov 2005; Updated in Nov 2006
On average, a traditional Thanksgiving or Christmas dinner can contain more than 2,000 calories. We often put our focus on what not to eat, but there are still many nutritional goodies in our traditional dinner that we should not overlook.
Pumpkin - Pumpkin is rich in Vitamin A and also provides fiber. Pumpkin seeds are high in polyunsaturated and monounsaturated fatty acids (the good fats). Pumpkin itself is quite low in calories and is a healthy holiday food. Pumpkin pie, however, becomes a high-calorie food because it's made with eggs, sugar, evaporated milk and baked in a high-fat pie crust. To make a lower-fat pumpkin pie, you may consider using an egg substitute, light cream or low-fat evaporated milk in your recipe. Go for a pie crust with the lowest amount of trans fat possible. Better yet, try a home-made pie crust recipe that is not made with shortening.
Cranberries - Cranberries are packed with Vitamin C and also provide a fair amount of dietary fiber and manganese. Cranberries also contain proanthocyanidins, a type of antioxidant that can prevent the adhesion of bacteria to the urinary tract sometimes causing urinary tract infections.
Sweet Potato - Sweet Potato is a rich source of antioxidants such as Vitamin C and beta-carotene. Similar to the banana, it is also an excellent source of potassium. If you eat the skin, you will also reap the health benefits of fiber, making the sweet potato a healthy holiday food.
Turkey - In addition to being an excellent source of protein, turkey offers the least amount of fat per serving, among all other meats, if you pass on the skin.
Green Beans - Green beans are probably one of the healthiest holiday foods out there. They are an excellent source of vitamin C, vitamin K (important in bone health) and manganese. They also contain a good amount of vitamin A, dietary fiber, potassium, folate, and iron. Green bean casserole in a traditional Thanksgiving meal is rather high in calories as it contains butter, cream of mushroom and cheese. Prepare this dish with lower-fat version of these ingredients such as fat-free cream of mushroom and light butter and you will be able to enjoy the yummy taste without the guilt!
Healthy Eating Tips for Teens
"You need to eat your breakfast," "that's enough soda," "please lose the junk food and eat some real food."
If you're a typical teenager with parents who always nag you about what you eat, how you eat, when you eat or don't eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you'll develop, be healthy, and keep your moods balanced.
Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it's probably the most difficult for many teenagers. Breakfast is even more important if you aren't eating lunch on a regular basis, and are waiting until after school or until dinner to eat.
Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.
Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.
Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.
Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.
Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called "transfatty acids" are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.
The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3's are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other "good" fats to include in your diet are found in olive oil, avocados, and grapeseed oil.
Here are some ideas for healthy, quick and easy meals:
Breakfast
Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow's milk if you prefer) in a blender with ?banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.
Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.
Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.
Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.
Fresh fruit-it's great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.
Lunch
Egg salad sandwich on whole wheat bread with lettuce and tomato
Veggie burger with all of the toppings that you would add to a regular hamburger
Tuna salad sandwich on whole grain bread or roll
Salad bar with a colorful variety of vegetables and chick peas or red kidney beans
Wrap with turkey, chicken, tofu, or cheese and vegetables
Vegetarian chili with tortilla chips
Tacos with lettuce, tomato, onions, and cheese
Black bean soup, lentil soup, vegetable soup
Veggie pizza or pizza with any of your favorite toppings
Dinner
Pasta with pesto sauce, tomato sauce, or with vegetables
Stir fry vegetables with tofu, shrimp, or chicken
Caesar salad with grilled shrimp or chicken
Broiled salmon with vegetables
Baked potato with vegetable topping or chili topping
Ravioli with meatballs and sauce
Chicken fajitas with guacamole and salsa
Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).
Make an effort to eat foods that don't come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food's sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can't pronounce the ingredients on the label, chances are the food is not your best choice nutritionally.
Along with choosing and eating more healthy foods, begin to exercise each day for at least 10 to 15 minutes, unless you already have a physically active lifestyle. Before school, jump rope for a few minutes before leaving the house to get your blood moving, you'll feel better and it will improve your ability to concentrate during the day. After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can better focus on your homework assignments. (You can purchase an exercise trampoline for about $20 at a large discount department store.)
Whatever physical activity appeals to you, make it part of your daily routine. It will lift your spirits and improve your moods. Combine the exercise with healthy, fresh foods and you'll be surprised at how much better and more energetic you'll feel. And when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well.
About the AuthorLisa Margolin, J.D., M.S., is a holistic nutritionist and co-author of ViVa's Healthy Dining Guide, a comprehensive directory of more than 2,100 vegetarian, healthy ethnic, and natural foods restaurants, and markets across the United States. For more information on
About the AuthorLisa Margolin, J.D., M.S., is a holistic nutritionist and co-author of ViVa's Healthy Dining Guide, a comprehensive directory of more than 2,100 vegetarian, healthy ethnic, and natural foods restaurants, and markets across the United States. For more information on healthy lifestyles visit www.healthybelly.com.
Source: http://www.BetterHealthUSA.com
If you're a typical teenager with parents who always nag you about what you eat, how you eat, when you eat or don't eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you'll develop, be healthy, and keep your moods balanced.
Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it's probably the most difficult for many teenagers. Breakfast is even more important if you aren't eating lunch on a regular basis, and are waiting until after school or until dinner to eat.
Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.
Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.
Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.
Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.
Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called "transfatty acids" are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.
The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3's are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other "good" fats to include in your diet are found in olive oil, avocados, and grapeseed oil.
Here are some ideas for healthy, quick and easy meals:
Breakfast
Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow's milk if you prefer) in a blender with ?banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.
Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.
Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.
Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.
Fresh fruit-it's great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.
Lunch
Egg salad sandwich on whole wheat bread with lettuce and tomato
Veggie burger with all of the toppings that you would add to a regular hamburger
Tuna salad sandwich on whole grain bread or roll
Salad bar with a colorful variety of vegetables and chick peas or red kidney beans
Wrap with turkey, chicken, tofu, or cheese and vegetables
Vegetarian chili with tortilla chips
Tacos with lettuce, tomato, onions, and cheese
Black bean soup, lentil soup, vegetable soup
Veggie pizza or pizza with any of your favorite toppings
Dinner
Pasta with pesto sauce, tomato sauce, or with vegetables
Stir fry vegetables with tofu, shrimp, or chicken
Caesar salad with grilled shrimp or chicken
Broiled salmon with vegetables
Baked potato with vegetable topping or chili topping
Ravioli with meatballs and sauce
Chicken fajitas with guacamole and salsa
Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).
Make an effort to eat foods that don't come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food's sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can't pronounce the ingredients on the label, chances are the food is not your best choice nutritionally.
Along with choosing and eating more healthy foods, begin to exercise each day for at least 10 to 15 minutes, unless you already have a physically active lifestyle. Before school, jump rope for a few minutes before leaving the house to get your blood moving, you'll feel better and it will improve your ability to concentrate during the day. After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can better focus on your homework assignments. (You can purchase an exercise trampoline for about $20 at a large discount department store.)
Whatever physical activity appeals to you, make it part of your daily routine. It will lift your spirits and improve your moods. Combine the exercise with healthy, fresh foods and you'll be surprised at how much better and more energetic you'll feel. And when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well.
About the AuthorLisa Margolin, J.D., M.S., is a holistic nutritionist and co-author of ViVa's Healthy Dining Guide, a comprehensive directory of more than 2,100 vegetarian, healthy ethnic, and natural foods restaurants, and markets across the United States. For more information on
About the AuthorLisa Margolin, J.D., M.S., is a holistic nutritionist and co-author of ViVa's Healthy Dining Guide, a comprehensive directory of more than 2,100 vegetarian, healthy ethnic, and natural foods restaurants, and markets across the United States. For more information on healthy lifestyles visit www.healthybelly.com.
Source: http://www.BetterHealthUSA.com
How Teenagers to lose weight
Are You a Teenager Who Wants to Lose Weight?
If you are a teenager and you're worried about your weight, you've come to the right place. Over the past 20 years or so, I've talked with tons of young people just like you, and helped a very high proportion of them to lose weight. I can't change your weight for you - only you can do this - but I will help you to make the right decisions that will help you to achieve the weight you want. Just as important, I'll tell you about the weight loss methods that DON'T WORK.
You Need to Trust Me
I'm not going to try and sell you something. All I'm going to do is give you the facts about how to lose weight successfully. Then it's up to you. All I ask, is that you TRUST me. I may not know the latest rap lyrics, but I do know how to lose weight (and how NOT to). So trust me.
Number 1 Rule of Teenage Weight Loss
Eat Healthily!
Last year, a teenager came to me for weight loss advice. Let's call her Suzie. She said she was "desperate" to lose weight for her school Prom. She wanted to lose about 20 pounds in 4 weeks. I said: "Sorry Suzie, the most you can hope for is 8 pounds, maximum." So she went off and starved herself for 4 weeks. What happened? I learned later she lost about 7 pounds, and then developed a HUGE mass of spots. (ouch) Point is, when we stop eating, we stop giving our body the goodness it needs to stay healthy. So whatever you do, don't ignore your health. (BTW, Suzie never made it to the Prom.)
Why Healthy Eating is Better Than "Dieting"
One of the reasons that adults experience weight problems and ill-health, is because they followed drastic or unhealthy weight loss diets during their teenage years. Dieting to reduce weight is not recommended until growth (including internal physical development) has ceased, usually around the age of 18. If you are younger than this, and very overweight, your doctor can help you by putting you in contact with a dietician who will create a healthy eating plan to allow growth to continue but prevent further weight gain. Ideally, discuss this with your parents.
How "Dieting" Causes Problems For Teens
Health research shows that even a short period of very strict "dieting" during your early teens can lead to low bone density, which causes weak bones in later life. Between 12-17 years of age, up to 90 percent of adult bone mass is laid down, so this is not a time to limit your intake of calcium, vitamin D or vitamin C, all of which are essential for proper bone growth.
"Dieting" may also lead to poor intakes of folic acid and iron. Both these nutrients help to prevent anemia, a condition which leads to constant tiredness as well as impaired intellectual performance. If you lead a busy life at school, with exams, sports and so on, you can't afford to suffer from the ill-effects of anemia!
I won't bore you with the dozens of other teen health problems that are caused by "dieting." Just take my word for it - strict "dieting" won't make your weight or health any better. Instead, focus on eating healthy food and taking daily exercise. Sounds boring? Maybe, but it will help to improve your weight and health. Trust me.
What Does Healthy Eating Really Mean?
There is no single "healthy diet". As long as you eat a variety of foods, from the main food groups (fruits, vegetables, grains [rice, pasta, oats etc] lean meats, dairy, fats) you should get all the vitamins, minerals and other nutrition you need.
Does Healthy Eating Mean That Certain Foods are Off-Limits?
No. A healthy diet doesn't mean depriving yourself of higher-calorie foods, like rich ice cream, toffee popcorn, cheeseburgers and stuff. You can enjoy these and other similar foods, but in moderation, or as occasional treats.
Two Healthy Eating Habits
Here are a couple of small suggestions to improve your daily diet and help maintain a healthy weight.
Snack on Fruits to Satisfy Your Sweet Tooth
Take a snack of fresh chopped fruit with you to school. Add some walnuts or Brazil nuts for extra crunch. More Sweet Snack Suggestions
Apply the Dinner-Plate Test to Your Meals
A good way to eat a healthy meal is to make sure that half the plate contains vegetables, with the remaining half divided equally between protein (meat, eggs, beans) and carbohydrates (rice, pasta, potatoes, noodles). If eating pizza, go easy on the cheese and pepperoni, go heavy on vegetables and fruit.
If you are a teenager and you're worried about your weight, you've come to the right place. Over the past 20 years or so, I've talked with tons of young people just like you, and helped a very high proportion of them to lose weight. I can't change your weight for you - only you can do this - but I will help you to make the right decisions that will help you to achieve the weight you want. Just as important, I'll tell you about the weight loss methods that DON'T WORK.
You Need to Trust Me
I'm not going to try and sell you something. All I'm going to do is give you the facts about how to lose weight successfully. Then it's up to you. All I ask, is that you TRUST me. I may not know the latest rap lyrics, but I do know how to lose weight (and how NOT to). So trust me.
Number 1 Rule of Teenage Weight Loss
Eat Healthily!
Last year, a teenager came to me for weight loss advice. Let's call her Suzie. She said she was "desperate" to lose weight for her school Prom. She wanted to lose about 20 pounds in 4 weeks. I said: "Sorry Suzie, the most you can hope for is 8 pounds, maximum." So she went off and starved herself for 4 weeks. What happened? I learned later she lost about 7 pounds, and then developed a HUGE mass of spots. (ouch) Point is, when we stop eating, we stop giving our body the goodness it needs to stay healthy. So whatever you do, don't ignore your health. (BTW, Suzie never made it to the Prom.)
Why Healthy Eating is Better Than "Dieting"
One of the reasons that adults experience weight problems and ill-health, is because they followed drastic or unhealthy weight loss diets during their teenage years. Dieting to reduce weight is not recommended until growth (including internal physical development) has ceased, usually around the age of 18. If you are younger than this, and very overweight, your doctor can help you by putting you in contact with a dietician who will create a healthy eating plan to allow growth to continue but prevent further weight gain. Ideally, discuss this with your parents.
How "Dieting" Causes Problems For Teens
Health research shows that even a short period of very strict "dieting" during your early teens can lead to low bone density, which causes weak bones in later life. Between 12-17 years of age, up to 90 percent of adult bone mass is laid down, so this is not a time to limit your intake of calcium, vitamin D or vitamin C, all of which are essential for proper bone growth.
"Dieting" may also lead to poor intakes of folic acid and iron. Both these nutrients help to prevent anemia, a condition which leads to constant tiredness as well as impaired intellectual performance. If you lead a busy life at school, with exams, sports and so on, you can't afford to suffer from the ill-effects of anemia!
I won't bore you with the dozens of other teen health problems that are caused by "dieting." Just take my word for it - strict "dieting" won't make your weight or health any better. Instead, focus on eating healthy food and taking daily exercise. Sounds boring? Maybe, but it will help to improve your weight and health. Trust me.
What Does Healthy Eating Really Mean?
There is no single "healthy diet". As long as you eat a variety of foods, from the main food groups (fruits, vegetables, grains [rice, pasta, oats etc] lean meats, dairy, fats) you should get all the vitamins, minerals and other nutrition you need.
Does Healthy Eating Mean That Certain Foods are Off-Limits?
No. A healthy diet doesn't mean depriving yourself of higher-calorie foods, like rich ice cream, toffee popcorn, cheeseburgers and stuff. You can enjoy these and other similar foods, but in moderation, or as occasional treats.
Two Healthy Eating Habits
Here are a couple of small suggestions to improve your daily diet and help maintain a healthy weight.
Snack on Fruits to Satisfy Your Sweet Tooth
Take a snack of fresh chopped fruit with you to school. Add some walnuts or Brazil nuts for extra crunch. More Sweet Snack Suggestions
Apply the Dinner-Plate Test to Your Meals
A good way to eat a healthy meal is to make sure that half the plate contains vegetables, with the remaining half divided equally between protein (meat, eggs, beans) and carbohydrates (rice, pasta, potatoes, noodles). If eating pizza, go easy on the cheese and pepperoni, go heavy on vegetables and fruit.
How to adhere to a healthy diet
Everyone know diets are hard to stick to. Weight loss is extremely difficult when you feel like you are depriving yourself.
Instead of being a positive and exciting experience, losing weight becomes a struggle against yourself.
This is where hypnosis is so effective. Using this download, you can re-educate your unconscious mind to stop craving fatty, high-sugar foods. You can develop a healthy eating habit that feels like second nature.
When you start actually preferring healthy, low calorie food weight loss becomes so much easier.
Of course, for lasting weight loss, this needs to be part of a healthy lifestyle, but once you have got your unconscious mind on your side, things are so much easier.
Eat Healthy will not only give you deep, refreshing relaxation, but it will help you enjoy foods that are good for you, foods that help you achieve the weight you want.
2009年12月3日
5 Heart-Healthy Foods
5 Heart-Healthy Foods
Nothing matters more than taking good care of your heart. Getting regular exercise, not smoking, and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.
Where to start? Add these five "super-foods" to boost nutritional goodness while eating your way to a healthier heart.
Blueberries
Blueberries top the list as one of the most powerful disease-fighting foods. That's because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long. Boost heart health by adding them into your diet regularly. Here's how:
1. Top your whole-grain cereal with fresh or frozen blueberries to add delicious flavor, a dose of fiber, and heart-healthy antioxidants.2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried blueberries for a nutritious breakfast.3. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty fruit salad, dessert, or snack.
Recipe idea: Make an irresistible trifle by layering lady fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a batch of berries for a breakfast or dessert sauce.
Salmon
This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Americans love salmon because it is so versatile, easy to cook, and tastes great.
1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add to salads, or mix into dips or spreads.2. Smoked salmon comes in two varieties. The raw type is commonly used in appetizers and on bagels with cream cheese and capers. The dry smoked type has more of a cooked appearance. You can enjoy it the same way as the raw style, and add it to cooked dishes such as pasta.3. Salmon cooks in a matter of minutes and its delicate texture quickly absorbs and showcases the flavor of added ingredients. For example, toss chunks of salmon into a chowder of corn and potatoes, or wrap salmon with herbs and chopped onion and tomatoes in parchment or aluminum foil and grill or bake 12 minutes for a satisfying meal.
Recipe idea: Marinate salmon in a lime, onion, garlic, and soy mixture for 15 minutes before grilling for a delicious fish taco or grilled fish sandwich.
Soy Protein
This inexpensive, high-quality protein contains fiber, vitamins, and minerals -- all the ingredients for a heart-healthy meal. Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular disease and keep your heart strong and healthy. In those with high cholesterol levels,the benefits of soy foods are due to their high levels of polyunsaturated fats, fiber, vitamins, and minerals.
1. Pack a soy protein bar or a bag of soy nuts for a quick snack during the day.2. Edamame (the Japanese name for green soybeans) are snacks even kids will love! Find these nutritious nuggets in the freezer section at your supermarket. Boil them, then serve warm in the pod. Pop them out of the pod to eat plain or with a low-fat dip.3. Tofu, made of soy beans, takes on the flavor of spices and foods you cook with it. Saute cubed tofu with green and red peppers, sliced garlic, and a dash or two of curry powder. Or add tofu to soups for a healthy dose of fat-free protein.
Recipe idea: Soy milk is not just for the lactose-intolerant. Make a nutritious beverage with chocolate soy milk, a banana, and some ice for a delicious smoothie.
Oatmeal
Grandma called it roughage and we need plenty of it each day. Oatmeal is one way to get it. Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. The FDA allows manufacturers of oats to make health claims about the grain on their products, suggesting that a diet high in oats can reduce the risk for heart disease. Research shows oats lower cholesterol levels, keep you regular, and may help prevent certain cancers.
1. A warm bowl of oatmeal fills the belly for hours with its high fiber content. Top it off with fruit (such as blueberries or strawberries) for added fiber, vitamins, and minerals.2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes for an added dose of fiber.3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.
Recipe idea: Make your own crunchy granola by baking three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.
Spinach
Popeye knew firsthand the value of eating spinach. Hands down, spinach is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight disease, protect against heart disease, and preserve your eyesight.
1. Keep frozen, chopped spinach in your freezer for an easy, quick addition to pizza, pasta, soups, and stews. Just defrost and squeeze the liquid from a box of chopped spinach before you toss into cooked dishes.2. Mix fresh spinach with salad greens or alone, then top with peeled and segmented Mandarin oranges or sliced strawberries, nuts, and crumbled cheese for a satisfying and delicious salad.3. Steam spinach, mix with garlic, a little olive oil, and a squeeze of lemon for a low-fat potato topper.
Recipe idea: Mix spinach with pine nuts and raisins, then stuff into winter squash and bake for a colorful, delicious main or side dish.
Nothing matters more than taking good care of your heart. Getting regular exercise, not smoking, and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.
Where to start? Add these five "super-foods" to boost nutritional goodness while eating your way to a healthier heart.
Blueberries
Blueberries top the list as one of the most powerful disease-fighting foods. That's because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long. Boost heart health by adding them into your diet regularly. Here's how:
1. Top your whole-grain cereal with fresh or frozen blueberries to add delicious flavor, a dose of fiber, and heart-healthy antioxidants.2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried blueberries for a nutritious breakfast.3. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty fruit salad, dessert, or snack.
Recipe idea: Make an irresistible trifle by layering lady fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a batch of berries for a breakfast or dessert sauce.
Salmon
This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Americans love salmon because it is so versatile, easy to cook, and tastes great.
1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add to salads, or mix into dips or spreads.2. Smoked salmon comes in two varieties. The raw type is commonly used in appetizers and on bagels with cream cheese and capers. The dry smoked type has more of a cooked appearance. You can enjoy it the same way as the raw style, and add it to cooked dishes such as pasta.3. Salmon cooks in a matter of minutes and its delicate texture quickly absorbs and showcases the flavor of added ingredients. For example, toss chunks of salmon into a chowder of corn and potatoes, or wrap salmon with herbs and chopped onion and tomatoes in parchment or aluminum foil and grill or bake 12 minutes for a satisfying meal.
Recipe idea: Marinate salmon in a lime, onion, garlic, and soy mixture for 15 minutes before grilling for a delicious fish taco or grilled fish sandwich.
Soy Protein
This inexpensive, high-quality protein contains fiber, vitamins, and minerals -- all the ingredients for a heart-healthy meal. Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular disease and keep your heart strong and healthy. In those with high cholesterol levels,the benefits of soy foods are due to their high levels of polyunsaturated fats, fiber, vitamins, and minerals.
1. Pack a soy protein bar or a bag of soy nuts for a quick snack during the day.2. Edamame (the Japanese name for green soybeans) are snacks even kids will love! Find these nutritious nuggets in the freezer section at your supermarket. Boil them, then serve warm in the pod. Pop them out of the pod to eat plain or with a low-fat dip.3. Tofu, made of soy beans, takes on the flavor of spices and foods you cook with it. Saute cubed tofu with green and red peppers, sliced garlic, and a dash or two of curry powder. Or add tofu to soups for a healthy dose of fat-free protein.
Recipe idea: Soy milk is not just for the lactose-intolerant. Make a nutritious beverage with chocolate soy milk, a banana, and some ice for a delicious smoothie.
Oatmeal
Grandma called it roughage and we need plenty of it each day. Oatmeal is one way to get it. Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. The FDA allows manufacturers of oats to make health claims about the grain on their products, suggesting that a diet high in oats can reduce the risk for heart disease. Research shows oats lower cholesterol levels, keep you regular, and may help prevent certain cancers.
1. A warm bowl of oatmeal fills the belly for hours with its high fiber content. Top it off with fruit (such as blueberries or strawberries) for added fiber, vitamins, and minerals.2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes for an added dose of fiber.3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.
Recipe idea: Make your own crunchy granola by baking three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.
Spinach
Popeye knew firsthand the value of eating spinach. Hands down, spinach is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight disease, protect against heart disease, and preserve your eyesight.
1. Keep frozen, chopped spinach in your freezer for an easy, quick addition to pizza, pasta, soups, and stews. Just defrost and squeeze the liquid from a box of chopped spinach before you toss into cooked dishes.2. Mix fresh spinach with salad greens or alone, then top with peeled and segmented Mandarin oranges or sliced strawberries, nuts, and crumbled cheese for a satisfying and delicious salad.3. Steam spinach, mix with garlic, a little olive oil, and a squeeze of lemon for a low-fat potato topper.
Recipe idea: Mix spinach with pine nuts and raisins, then stuff into winter squash and bake for a colorful, delicious main or side dish.
Healthy Foods Instead of a Diet
Healthy Foods for a Healthy Lifestyle
There are several fad diets that will lead to successful weight loss if you follow them exactly as they are designed. That doesn't mean every food that fits into a diet is a healthy food, but it does mean you have to change your eating patterns to fit the diet's rules.
Rather than worry about following a fad diet, think about your health and your lifestyle instead. Start by learning which foods are good for you.
Healthy Foods to Eat
The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.
Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.
Shop for lean meats and don't forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.
Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don't want in your body. If you love these meats, you can find healthier versions sold at health food stores.
Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.
Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.
Unhealthy Foods
Battered and deep fried foods
Sugary sodas
Processed lunch meats
Greasy snack chips
White bread and refined pasta
Most canned spaghetti and ravioli
Sugary breakfast cereals
Frozen fried chicken, fish sticks and corn dogs
Healthy Foods
Green and brightly colored vegetables
Dark leafy greens and lettuce
Fresh fruits and berries
Lean turkey and chicken
Nuts, dried fruits and healthy snacks
Whole grain breads and pasta
Healthy cooking oils like canola and olive oils
Grass fed beef and bison
Cold water oily ocean fish
Low fat milk or soy beverages
Nuts, seeds, and legumes
Assess Your Lifestyle
Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change. Consider these questions, then read on for tips to help you add healthy foods:
Do you eat because you are bored, sad, or happy?
Do you snack in front of the TV without even giving it much thought?
Are most of your meals eaten at home or in restaurants?
How often do you eat fast food?
Do you like to cook?
How often do you grocery shop?
Do you skip breakfast or lunch, then overeat later in the day?
How big are the portions you consume?
Do you crave sweets?
Are there foods you won't give up?
Healthy Foods for Snackers
If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality chocolate or your favorite treat and enjoy it, just don't buy any to bring home.
The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up nibbling while watching your shows, keep low calorie foods close by, because it is very easy to eat too much when you are entranced by your favorite drama, football game or cooking show. Eat crisp raw vegetables with your dip instead of greasy chips.
There are several fad diets that will lead to successful weight loss if you follow them exactly as they are designed. That doesn't mean every food that fits into a diet is a healthy food, but it does mean you have to change your eating patterns to fit the diet's rules.
Rather than worry about following a fad diet, think about your health and your lifestyle instead. Start by learning which foods are good for you.
Healthy Foods to Eat
The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.
Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.
Shop for lean meats and don't forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.
Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don't want in your body. If you love these meats, you can find healthier versions sold at health food stores.
Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.
Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.
Unhealthy Foods
Battered and deep fried foods
Sugary sodas
Processed lunch meats
Greasy snack chips
White bread and refined pasta
Most canned spaghetti and ravioli
Sugary breakfast cereals
Frozen fried chicken, fish sticks and corn dogs
Healthy Foods
Green and brightly colored vegetables
Dark leafy greens and lettuce
Fresh fruits and berries
Lean turkey and chicken
Nuts, dried fruits and healthy snacks
Whole grain breads and pasta
Healthy cooking oils like canola and olive oils
Grass fed beef and bison
Cold water oily ocean fish
Low fat milk or soy beverages
Nuts, seeds, and legumes
Assess Your Lifestyle
Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change. Consider these questions, then read on for tips to help you add healthy foods:
Do you eat because you are bored, sad, or happy?
Do you snack in front of the TV without even giving it much thought?
Are most of your meals eaten at home or in restaurants?
How often do you eat fast food?
Do you like to cook?
How often do you grocery shop?
Do you skip breakfast or lunch, then overeat later in the day?
How big are the portions you consume?
Do you crave sweets?
Are there foods you won't give up?
Healthy Foods for Snackers
If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality chocolate or your favorite treat and enjoy it, just don't buy any to bring home.
The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up nibbling while watching your shows, keep low calorie foods close by, because it is very easy to eat too much when you are entranced by your favorite drama, football game or cooking show. Eat crisp raw vegetables with your dip instead of greasy chips.
Healthy Fast Food Choices
Tips for Making Healthier Fast Food Choices
America has been called a "fast food nation" and for good reason. Everyday, one out of four Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.
As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants.
Learning to make healthier choices at fast food restaurants
Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.
If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.
Top tips for healthy eating at fast food restaurants
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.
GuiHealthier fast food at burger chains des can help you make healthier meal choices
Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a "sandwich", some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King's Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.
America has been called a "fast food nation" and for good reason. Everyday, one out of four Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.
As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants.
Learning to make healthier choices at fast food restaurants
Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.
If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.
Top tips for healthy eating at fast food restaurants
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.
GuiHealthier fast food at burger chains des can help you make healthier meal choices
Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a "sandwich", some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King's Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.
Healthier fast food at fried chicken chains
Although certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.
订阅：
博文 (Atom)