Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.
There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.
One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?
Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement – once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.
Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.
What Is a Serving?
At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.
Calories, Calories From Fat and Percent Daily Values
This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.
On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.
The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.
Nutrients
Fat, Sugar, Sodium and Carbohydrate
The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.
Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.
Vitamins, Minerals and Other Information
The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.
Common Mistakes to Avoid When Reading a Food Label
Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:
-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.
-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).
-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.
Reading Label Lingo
In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.
No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)
Low fat - Contains less than 3 grams of fat per serving.
Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.
No calories or calorie free - Contains less than 5 calories per serving.
Low calories - Contains 1/3 the calories of the original version or a similar product.
Sugar free - Contains less than 1/2 gram of sugar per serving.
Reduced sugar - at least 25% less sugar per serving than the reference food.
No preservatives - Contains no preservatives (chemical or natural).
No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.
Low sodium - Contains less than 140 mgs of sodium per serving.
No salt or salt free - Contains less than 5 mgs of sodium per serving.
High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).
Good source of fiber - 2.5 g to 4.9 g. per serving.
More or added fiber - Contains at least 2.5 g more per serving than the reference food.
With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.
And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.
Monday, October 31, 2005
Wednesday, October 26, 2005
7 Easy Ways to Turbo-Charge Your Fat Burning
Whether you are trying to lose a few extra pounds, or building a sculpted body; you will need every available technique in your arsenal when you begin to fight f-a-t. If you are only using one or two tactics you may get there eventually, but you will have a long uphill battle.
Are you ready to fire up your fat burning capabilities? The basics of metabolism has everything to do with fat burning. It is the biochemical processes that take place in the body; the breakdown of nutrients in the blood after digestion, resulting in growth of new tissue, more energy, and the release of wastes.
You have billions of cells- nerve cells, muscle cells, fat cells, blood cells, and all kinds of cells. These cells burn up a lot of energy as they get their job done in a well metabolized body, but a person whose metabolism runs slow, a lot of excess fat will be stored because not enough energy is burned up. The good news is that the metabolism furnace can be turned up substantially. There are several things which affect the metabolism such as exercise, the digestion of foods, body temperature, and hormone activity. Here are seven of the easiest ways to burn fat faster.
1. The food you eat. There are several foods that actually burn fat faster than others. Spices is one food that can help you burn more calories by triggering a thermodynamic burn that can last several hours after eating.
2. The time you eat. The best time to eat the largest portion of the foods you eat for the day is before two o'clock. Make sure you never skip a meal, especially breakfast. The process of eating actually starts your burner blasting. Do not skip breakfast, and wait until mid-day to eat because if you do your metabolism will run slower all day. That means you are burning less fat, which is not what you are aiming for. You want to burn fat faster, not slower.
3. The amount of food. If you deprive yourself of food, your body goes into a survival mode and slows itself down to prepare for a possible famine. That means that fad diets are definitely out if you want to burn fat faster. But on the other hand, if you eat more calories than your body uses throughout the day, these additional calories will be stored as fat. Therefore, the secret is moderation. Try eating three small meals and two small snacks daily. It's like throwing another log on the fire whenever you eat, but remember- small amounts of food at a time. If you have too much food in the stomach at any one time, it will slow the fat burn down, totally defeating the purpose.
4. To prevent build up of fat you need to increase your daily activities. The muscles are where all the calories are burned during exercise, and the more efficient the muscles are at burning fat - the quicker weight loss can be achieved. To be an efficient fat burner you need to increase your muscle mass. The timing and various types of exercise also contribute to a turbo metabolism. When you perform any kind of activity your body burns fat and glucose. The good thing is that you do not need to exercise hard to burn fat. It's a good habit to begin exercising every morning. Do as much as you can until you reach an entire hour each day, five or six days a week.
5. Do your strength training before doing any cardiovascular work. It takes the body about 15 minutes to warm up and start burning fat. For example, if you are jogging for 45 minutes, you will only be burning fat for the last 30 minutes of your workout. Instead, try lifting weights for the first 15 minutes, which gives your body the time it needs to warm up. By the time you hit the road, you will be burning fat during the entire jogging session. PLUS - you will have built muscle too!
6. Do not do the exact same workout every day. Your body will start to get used to that exercise, and eventually it will stop burning fat calories. So if you jog one day, try a different activity the next day. Keep rotating the exercises, that way your body will stay at an optimal fat burning state. The best way to burn fat is to work out as hard as you can for as long as you can. But if you are just beginning a program, try varying the intensity from fast, to normal, to fast, to normal. This will help to build endurance, and eventually, you will be able to extend the high intensity periods until your entire workout is done at an ultimate fat burning speed. The fat burning equation is simple. The more muscle tone you have, the more calories you will burn even when you are not active.
7. Inhaling and exhaling through your nose, rather than your mouth also helps to stabilize your heart rate, and increase your endurance. Of course you know this means turbo charged fat burning.
With these seven tips, you should be well on your way to burning fat at an optimal level. If you stick with these techniques, and make them a part of your day - your body will amaze you in a few weeks.
Are you ready to fire up your fat burning capabilities? The basics of metabolism has everything to do with fat burning. It is the biochemical processes that take place in the body; the breakdown of nutrients in the blood after digestion, resulting in growth of new tissue, more energy, and the release of wastes.
You have billions of cells- nerve cells, muscle cells, fat cells, blood cells, and all kinds of cells. These cells burn up a lot of energy as they get their job done in a well metabolized body, but a person whose metabolism runs slow, a lot of excess fat will be stored because not enough energy is burned up. The good news is that the metabolism furnace can be turned up substantially. There are several things which affect the metabolism such as exercise, the digestion of foods, body temperature, and hormone activity. Here are seven of the easiest ways to burn fat faster.
1. The food you eat. There are several foods that actually burn fat faster than others. Spices is one food that can help you burn more calories by triggering a thermodynamic burn that can last several hours after eating.
2. The time you eat. The best time to eat the largest portion of the foods you eat for the day is before two o'clock. Make sure you never skip a meal, especially breakfast. The process of eating actually starts your burner blasting. Do not skip breakfast, and wait until mid-day to eat because if you do your metabolism will run slower all day. That means you are burning less fat, which is not what you are aiming for. You want to burn fat faster, not slower.
3. The amount of food. If you deprive yourself of food, your body goes into a survival mode and slows itself down to prepare for a possible famine. That means that fad diets are definitely out if you want to burn fat faster. But on the other hand, if you eat more calories than your body uses throughout the day, these additional calories will be stored as fat. Therefore, the secret is moderation. Try eating three small meals and two small snacks daily. It's like throwing another log on the fire whenever you eat, but remember- small amounts of food at a time. If you have too much food in the stomach at any one time, it will slow the fat burn down, totally defeating the purpose.
4. To prevent build up of fat you need to increase your daily activities. The muscles are where all the calories are burned during exercise, and the more efficient the muscles are at burning fat - the quicker weight loss can be achieved. To be an efficient fat burner you need to increase your muscle mass. The timing and various types of exercise also contribute to a turbo metabolism. When you perform any kind of activity your body burns fat and glucose. The good thing is that you do not need to exercise hard to burn fat. It's a good habit to begin exercising every morning. Do as much as you can until you reach an entire hour each day, five or six days a week.
5. Do your strength training before doing any cardiovascular work. It takes the body about 15 minutes to warm up and start burning fat. For example, if you are jogging for 45 minutes, you will only be burning fat for the last 30 minutes of your workout. Instead, try lifting weights for the first 15 minutes, which gives your body the time it needs to warm up. By the time you hit the road, you will be burning fat during the entire jogging session. PLUS - you will have built muscle too!
6. Do not do the exact same workout every day. Your body will start to get used to that exercise, and eventually it will stop burning fat calories. So if you jog one day, try a different activity the next day. Keep rotating the exercises, that way your body will stay at an optimal fat burning state. The best way to burn fat is to work out as hard as you can for as long as you can. But if you are just beginning a program, try varying the intensity from fast, to normal, to fast, to normal. This will help to build endurance, and eventually, you will be able to extend the high intensity periods until your entire workout is done at an ultimate fat burning speed. The fat burning equation is simple. The more muscle tone you have, the more calories you will burn even when you are not active.
7. Inhaling and exhaling through your nose, rather than your mouth also helps to stabilize your heart rate, and increase your endurance. Of course you know this means turbo charged fat burning.
With these seven tips, you should be well on your way to burning fat at an optimal level. If you stick with these techniques, and make them a part of your day - your body will amaze you in a few weeks.
Monday, October 17, 2005
Are you a Weight Watcher?
The decision to lose weight is not one that many people make lightly - excuse the pun. Often, it has been flitting around in the mind for years. It may even have been reached, acted on and abandoned as another fad diet bit the dust. Then, a rogue photograph appears depicting you doing your best whale impression, or you are unexpectedly required to move quickly (perhaps during a fire drill at work, where everyone sees you panting), and almost expire from the effort. Shamed into action you decide once again that another attempt to shed weight will be worthwhile.
The good news is that you needn't do it on your own. A huge range of weight-loss programs exist today - from independent, locally run clubs to the multi-national organizations- all offering weight-loss plans to suit individual needs and budgets.
Arguably, one of the most successful of the large organizations is WeightWatchers. Founded in a New York apartment over 40 years ago by Jane Nedetch, the small support group for friends has grown into the vastly successful international company that it is today. By combining a program of healthy eating and exercise with group support, WeightWatchers developed a 'partnership' approach to dieting which has since been emulated by many other weight-loss organizations world wide.
How does WeightWatchers operate?
Membership:
After locating a local meeting venue via the internet or the local press, members can join the organization for a fee of around $25-$30. This membership fee is often waived during special promotion months, which are generally advertised in the media.
A weekly fee of around $10-$15 is paid at each meeting, although monthly and three-monthly packages can be bought in advance at a discounted rate. Membership lapses if a member fails to attend meetings for four weeks. Members must pay for a missed meeting but if they have missed more than two, they need only pay for the first week missed and for the current week. Each member is allowed to miss two meetings in the course of the year without having to pay.
When a member has reached an agreed 'goal' weight and maintained it (within two lbs or one kilo) for six weeks, he or she becomes a Life member and may attend future meetings free of charge, provided the goal weight is maintained and at least one meeting is attended each month.
Online membership is now available for those who cannot attend meetings or who live in a rural area. A monthly online membership costs around $44.
The Points System:
The dietary part of the WeightWatchers program works on a 'points' system. Every food is allocated a point value according to its fat and sugar content. For example, an apple may be valued at one point, while a sausage may be valued at five. Most vegetables and salad ingredients are 'free' and can be eaten without penalty. Members are given a daily point allocation of around 18-22 points, depending on their current weight. No food is forbidden, as long as the point value is factored into the daily point consumption. Points may be saved for later in a week to allow members to eat out.
Various exercises are also given a point value. Bonus points gained by being active, allow the member to save for later in the week, or may be spent on an extra treat to the value of the bonus on that day.
There are ceilings on the number of points which can be saved or earned in any one week to prevent binge eating, starving and excessive exercising.
All members receive a points-value guide to the basic foods in Week One of the program.
The Meetings:
On joining WeightWatchers, the member's height and current weight are recorded in the 'passport' document, which holds each member's personal details for the duration of the program. The member retains the passport and only has to produce it when being weighed. A general goal weight is then set in consultation with the group leader, based on healthy weight to height ratios. A more specific goal can be set later when the member's weight lies within this ratio.
The member receives the Week One support materials which included a weekly brochure containing a tracker (for recording food intake, exercise and points) a possible weekly menu, some words on the topic of the week and a Quickstart DVD ( a support DVD to be used during the first six weeks of the program).
The member then attends the weekly meeting during which the leader delivers a talk on the week's topic and members are invited to share their experiences, questions and advice.
Why is WeightWatchers so popular?
Many devotees of the organization will answer this in just one word: Flexibility.
The weight-loss plan which runs for 24 weeks can be tailored to meet a wide range of needs. The points system allows for total flexibility of menu. No food is forbidden or compulsory and the menus if used are written with busy lifestyles in mind.
Meetings are also flexible; with members being able to attend meetings at other venues should they find themselves unable to get to their usual meeting. Members are also free to choose the level of their involvement at these meetings. While some need the group support each week, many people opt to just 'weigh-in' then leave. Either is acceptable.
In addition, WeightWatchers offers a wide range of support materials: a points value guide to specific brands of foods, a Supermarket guide, the Eating-Out guide, a monthly WeightWatchers' magazine, WeightWatchers' own food products, cookbooks and scales.
Like any weight-loss program, the WeightWatchers system does have some drawbacks. As it is run at a local level by leaders who have previously lost weight on the program, and current members who volunteer, the effectiveness of the support group is dependent on individual personalities. If a new member has trouble fitting in with the existing group, he or she may choose not to return.
Some people may also argue that the points' system approach to weight control is a short term method and just one of many weight-loss options, although none of these other options are promoted to members.
Finally, for many people the weekly fee is too expensive, especially if the member does not like to attend the meetings. It does seem extravagant to spend $15 each week just to step on a pair of scales.
Regardless of these criticisms, people are still flocking to join WeightWatchers and many similar weight-loss organizations across the globe. In today's world, weight-loss needs to be less about vanity and more about health and well being, with all the benefits of looking good 'thrown in'.
Weight Watchers offers a practical, accessible and structured way forward to a fit, healthy lifestyle.
The good news is that you needn't do it on your own. A huge range of weight-loss programs exist today - from independent, locally run clubs to the multi-national organizations- all offering weight-loss plans to suit individual needs and budgets.
Arguably, one of the most successful of the large organizations is WeightWatchers. Founded in a New York apartment over 40 years ago by Jane Nedetch, the small support group for friends has grown into the vastly successful international company that it is today. By combining a program of healthy eating and exercise with group support, WeightWatchers developed a 'partnership' approach to dieting which has since been emulated by many other weight-loss organizations world wide.
How does WeightWatchers operate?
Membership:
After locating a local meeting venue via the internet or the local press, members can join the organization for a fee of around $25-$30. This membership fee is often waived during special promotion months, which are generally advertised in the media.
A weekly fee of around $10-$15 is paid at each meeting, although monthly and three-monthly packages can be bought in advance at a discounted rate. Membership lapses if a member fails to attend meetings for four weeks. Members must pay for a missed meeting but if they have missed more than two, they need only pay for the first week missed and for the current week. Each member is allowed to miss two meetings in the course of the year without having to pay.
When a member has reached an agreed 'goal' weight and maintained it (within two lbs or one kilo) for six weeks, he or she becomes a Life member and may attend future meetings free of charge, provided the goal weight is maintained and at least one meeting is attended each month.
Online membership is now available for those who cannot attend meetings or who live in a rural area. A monthly online membership costs around $44.
The Points System:
The dietary part of the WeightWatchers program works on a 'points' system. Every food is allocated a point value according to its fat and sugar content. For example, an apple may be valued at one point, while a sausage may be valued at five. Most vegetables and salad ingredients are 'free' and can be eaten without penalty. Members are given a daily point allocation of around 18-22 points, depending on their current weight. No food is forbidden, as long as the point value is factored into the daily point consumption. Points may be saved for later in a week to allow members to eat out.
Various exercises are also given a point value. Bonus points gained by being active, allow the member to save for later in the week, or may be spent on an extra treat to the value of the bonus on that day.
There are ceilings on the number of points which can be saved or earned in any one week to prevent binge eating, starving and excessive exercising.
All members receive a points-value guide to the basic foods in Week One of the program.
The Meetings:
On joining WeightWatchers, the member's height and current weight are recorded in the 'passport' document, which holds each member's personal details for the duration of the program. The member retains the passport and only has to produce it when being weighed. A general goal weight is then set in consultation with the group leader, based on healthy weight to height ratios. A more specific goal can be set later when the member's weight lies within this ratio.
The member receives the Week One support materials which included a weekly brochure containing a tracker (for recording food intake, exercise and points) a possible weekly menu, some words on the topic of the week and a Quickstart DVD ( a support DVD to be used during the first six weeks of the program).
The member then attends the weekly meeting during which the leader delivers a talk on the week's topic and members are invited to share their experiences, questions and advice.
Why is WeightWatchers so popular?
Many devotees of the organization will answer this in just one word: Flexibility.
The weight-loss plan which runs for 24 weeks can be tailored to meet a wide range of needs. The points system allows for total flexibility of menu. No food is forbidden or compulsory and the menus if used are written with busy lifestyles in mind.
Meetings are also flexible; with members being able to attend meetings at other venues should they find themselves unable to get to their usual meeting. Members are also free to choose the level of their involvement at these meetings. While some need the group support each week, many people opt to just 'weigh-in' then leave. Either is acceptable.
In addition, WeightWatchers offers a wide range of support materials: a points value guide to specific brands of foods, a Supermarket guide, the Eating-Out guide, a monthly WeightWatchers' magazine, WeightWatchers' own food products, cookbooks and scales.
Like any weight-loss program, the WeightWatchers system does have some drawbacks. As it is run at a local level by leaders who have previously lost weight on the program, and current members who volunteer, the effectiveness of the support group is dependent on individual personalities. If a new member has trouble fitting in with the existing group, he or she may choose not to return.
Some people may also argue that the points' system approach to weight control is a short term method and just one of many weight-loss options, although none of these other options are promoted to members.
Finally, for many people the weekly fee is too expensive, especially if the member does not like to attend the meetings. It does seem extravagant to spend $15 each week just to step on a pair of scales.
Regardless of these criticisms, people are still flocking to join WeightWatchers and many similar weight-loss organizations across the globe. In today's world, weight-loss needs to be less about vanity and more about health and well being, with all the benefits of looking good 'thrown in'.
Weight Watchers offers a practical, accessible and structured way forward to a fit, healthy lifestyle.
Wednesday, October 05, 2005
Restaurant Dining for the Healthy Eater
Here's food for thought! Did you know the average restaurant meal has over 1,000 calories? That's enough to blow any healthy eating plan. Fortunately, by following a few simple guidelines, you can dine out without having to sacrifice good taste and nutrition.
1. Avoid ordering an appetizer. It's a little known fact that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.
2. Say "yes" to salad. Salad is a healthy eater's best friend. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.
3. Make the right entree selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you'll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.
4. Think about what you're drinking with your meal. By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You'll be glad you did when you consider the calorie savings.
5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.
6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overindulge.
By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!
1. Avoid ordering an appetizer. It's a little known fact that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.
2. Say "yes" to salad. Salad is a healthy eater's best friend. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.
3. Make the right entree selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you'll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.
4. Think about what you're drinking with your meal. By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You'll be glad you did when you consider the calorie savings.
5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.
6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overindulge.
By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!
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