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Weight loss guidelines

What gets successful weight losers apart?

When you hit a weight loss plateau

How night eating correlates to weight gain

Diet and Nutrition

Dry beans: A Great source of nutrition

Nutrition Basics

Portion Size and Energy Density

The Risks of Inactivity

The Costs of Inactivity

The Protocols of a Successful workout

The Benefits of Exercises

You and Your Body

Exercise Specific Nutrition Needs

10 Energy Boosters

The Top 10 Dieting Tips

 

Foods That Could Help Your Diet May Surprise You

Many foods seem like they are healthy and good for you, but actually they are loaded with fat and calories. Some foods are very obvious, however, some can sneak past you. Here are the biggest surprises:

 

Soups:
Soup is usually thought of as a side and not necessarily rich in calories. If you have a light salad and a hearty soup with crackers, the disappointing news is that certain soups can be full of calories; some examples are New England clam chowder and cream of broccoli. Cream or milk-based soups can be high in fat. So, beware.

 

Sugar-Free Cookies:
When an unhealthy ingredient is removed from a food, people tend to think that means few or no calories. As a result, they eat as much as they want. Just because it is sugar-free does not mean it’s good for your diet. You should always check the label. A fat-free or sugar-free food can have the same number of calories as the regular one.

 

Pork:
Pork is the other white meat, right? Well, the cut and preparation are what determines the healthfulness of this meat. Depending on the cut, the pork can be low-fat (like low-calorie chicken) or high in fat as in a hot dog. Loin cuts are the leanest. If the meat is lean, adding sauce or cheese can also ruin the leanness of the cut.

 

Coffee:
As you know, coffee has no calories. The ingredients and size are what tend to ruin this calorie-free drink. Creams, sugars, and flavors, along with how much you add, are the culprits.

 

Salad Dressings:
Although salads may seem like they are very healthy, when you add salad dressing, they can become very unhealthy. Salad dressings add a lot of extra calories.

 

Breakfast Bars:
Many breakfast bars look healthy and the boxes and wrapping looks healthy, too. Don’t let this fool you! Look at the calories and ingredients. Be cautious if one of the first few ingredients is high-fructose corn syrup.

 

Dried Fruits and Granola:
Dried fruits are dense in calories because they don’t contain water. Raisins, dried apples and pineapple look healthy on the outside, but are packed with calories. Like most foods eating these foods are fine if eaten in moderation. You shouldn’t sit down and eat the entire bag. The same goes for granola, as it is rich in fat.

 

Juice and Soda Pop:
The calories add up. You have a juice in the morning, pop for lunch, and another one later as a pick-me-up in the late afternoon. That extra drink each day adds up, and you aren’t thinking about the long-term effect.

 

Low-fat/Low-cal Foods:
When low-calorie, low-fat, low-carbohydrate foods came about, consumers would see the label and eat the whole thing. “Low” does not mean “no”.

 

Nuts:
Nuts are a great source of protein and vitamins; generally they are healthy. However, they are high in fat and calories. The toughest thing, like the dried fruits and granola, is only eating one serving.
 

Source: “Diet-Busting Foods That May Surprise You.”www.webmd.com/content/Article/114/111168.htm

 

Spice Up Your Meals and Use Less Salt

 

A pinch here and a pinch there. Shaking more salt on your food doesn’t seem like much. But if you are like most Americans, you are probably getting more than the recommended 1,500 milligrams of sodium per day.

The average American adult consumes an average of 5,000 milligrams of sodium a day according to the American Dietetic Association (ADA). People should not consume more than 2,300 milligrams of sodium per day. If you have high blood pressure or another medical problem, limiting sodium in your diet may be especially important.

Why not start now to reduce the amount of salt in your diet?

 

A great way to tame your desire to salt your food is to add herbs and spices instead of salt.

The ADA suggests using other herbs and spices to enhance your meals' flavor such as:

• Allspice: stew, tomatoes, gravy
• Basil: fish, lamb, salads, soups and sauces
• Cayenne pepper: soups, casserole, cheese sauces, Baked egg dishes, barbequed poultry and lean meats
• Cinnamon: pork, breads, sweet potatoes, squash
• Cumin: chili, stew and beans
• Curry: meat, chicken and fish dishes, tomatoes, sauces and rice
• Dill: fish, chicken, vegetables, potatoes, salads and pasta
• Fennel: lean pork, squash, beets, sauces and seafood
• Garlic: lean meats, fish, poultry, soups, salads, vegetables, pasta dishes
• Lemon or lime juice: fish, poultry, salads, vegetables, sauces
• Mint: salads, potatoes, bulgur, beans
• Nutmeg: potatoes, chicken, fish, cauliflower, broccoli, cabbage dishes
• Rosemary: chicken, fish, sauces, stuffing, potatoes, peas, lima beans
• Sesame: salads, breads, chicken, vegetables

 

Remember to read the food labels carefully. Many packaged foods are high in sodium. Choose foods that are lower in sodium.

Source:  Wellness News You Can Use, February 2005, National Wellness Institute