Improve Your Nutrition One Day at a Time

[Gena Brown]

Lifestyle Changes - No More Dieting!
By Shereen Jegtvig, About.com

What Is the Best Way to 'Diet?'
First, get the word "diet" out of your brain. You want to make a lifestyle change that will allow you to maintain a healthy weight by eating nutrient-dense foods from all of the food groups in the amounts that are right for your body without completely eliminating anything.

Second, slow down and give yourself enough time to really change the way you eat. You didn't gain 30 pounds in a month so don't expect to lose it so quickly. Start by determining how many calories you need each day to reach and maintain a healthy weight. Keep track of everything you eat and drink with a food diary for a few months until eating healthy foods becomes a way of life.

Third, allow room for small treats. Most of us get cravings for foods that aren't good for us but taste yummy and the longer you fight a craving the worse it gets until you finally bury your face right in a bag of greasy potato chips.

Eating should be pleasurable as well as nutritious, so go ahead and indulge a little (before the cravings turn to monsters). The USDA food pyramid allows you to have about 100 calories discretionary calories every day so you can still enjoy a handful of chips or half a candy bar or a small cookie. The key is not to let the handful of chips into a big bag of chips.

You will reach and maintain your healthy weight without fad diets when you change your lifestyle to include more nutrient-dense foods, just a few treats and plenty of physical exercise. Skip the fad diets. Here are some tips for eating healthy for a lifetime:

* Choose the right number of calories to maintain a healthy weight or lose weight slowly
* Eat food groups from all of the food groups everyday
* Pay extra attention to eating fruits and vegetables, they are the key to good health
* Choose whole grains instead of processed white breads and cereals
* Enjoy lean meats, poultry and fish, but watch your portion sizes
* Get enough calcium with low-fat dairy products, supplements or calcium-fortified foods
* Cook with heart-healthy canola and olive oils
* Allow yourself room for the occasional treat, but:
* Don't make a habit of eating lots of sugar, sodium and bad fats
* Don't skip breakfast, people who eat breakfast tend to stay at a healthy weight
* Snack on fresh fruits and a few nuts instead of a candy bar
* Keep a food diary for a few months until you get used to choosing healthy foods all of the time
* Don't forget about exercise -– physical activity burns calories and builds muscle

Sources:

Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, et.al., "Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet." N Engl J Med. 2008 Jul 17;359(3):229-41.

Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. "Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial." JAMA. 2007 Mar 7;297(9):969-77.

"Weight cycling. National Task Force on the Prevention and Treatment of Obesity." JAMA. 1994 Oct 19;272(15):1196-202.

Health-e-Weight for Women, Nutrition Basics. "Fad Diets: What You May Be Missing." Brigham and Women’s Hospital. Updated 2/11/2008.

[Gena Brown]

How to Get More Fruit in Your Diet
by the Editors of Easy Home Cooking Magazine

Every season has its culinary highlights, but summer offers the widest variety of fresh fruit. The bounty ranges from lush, ripe peaches and plump berries to refreshing melons and grapes. There isn't a taste bud on the planet that won't enjoy some type of fresh fruit. Unfortunately, people who are newly diagnosed with diabetes are often afraid to eat it.

The good news: Whether you have type 1 or type 2 diabetes, there's nothing that should stop you from fitting fresh summer fruits into your eating plan. Not only are fruits delicious -- they're low in fat and calories, packed with vitamins and minerals, and they can satisfy your sweet tooth. Many types of fruits even make easy, portable snacks. The key is to be strategic about eating fruit.

Rule #1: Opt for pieces of fruit instead of fruit juice.

In its natural, fresh state, fruit does contain sugar. However, the amount of sugar in most fresh fruit is relatively small, especially when compared to fruit juices. As an added benefit, the sugar in most fresh fruits comes "wrapped" in fiber, which lessens its effect on your blood glucose.

Rule #2: Choose proper portions.

If you chug down a 12- to 16-ounce container of juice, you may not realize you've had 3 to 4 fruit exchanges and many more calories than you wanted. With pieces of fruit, portion control is easier. Keep in mind that an "average" apple or pear in the supermarket today is oversized compared to fruits a few years ago and can top 100 calories. Cut large fruits in half, or count a whole piece as 2 fruit exchanges.

Rule #3: Aim for a wide variety of fruit choices.

Eating different types of fruits provides your body with benefits from the broadest range of nutrients. Some of the best, lowest-sugar fruit choices include melons such as cantaloupe, honeydew, and watermelon; berries such as strawberries, raspberries, black*berries, and blueberries; and grapefruit, apricots, peaches, pears, oranges, plums, and mango's.

[Gena Brown]

Selecting Healthy Frozen Meals
by Emilie Sennebogen

Quick meal options are a necessity for today's busy lifestyles. Frozen meals are a great way to grab a quick bite, and they've come a long way from the TV dinner days of meatloaf covered in foil. General guidelines for selecting frozen meals are to look for foods that are low in calories and fat grams, especially saturated and trans fats. A good rule of thumb is no more than three grams of fat per 100 calories. Frozen meals should also contain at least two to three grams of fiber per serving. Frozen meals come in portions, which helps eliminate the temptation to overeat, but it's important to note what the portions are when assessing the nutritional value. If the meal seems low in fat and calories for its contents, the manufacturer may have skimped on portions, which will likely leave you feeling unsatisfied. To get you going in the right direction, here are five healthy frozen meals.

Desserts

It's always tempting to indulge in something sweet after a good meal, but most desserts in the freezer aisle are loaded with sugar and fat. If you have a craving for ice cream, look for low-fat frozen yogurt options instead. Fruit juice bars tend to be lower in calories and in sugar, so they're a good alternative to ice cream sandwiches. Just be sure to look for fruit bars that are made from real fruit. Sorbet and sherbert are low in fat but still contain sugar, which means they pack some calories. Consider frozen fruit as a great substitute for desserts containing sugar. Frozen blueberries taste like sorbet but contain antioxidants and no added sugar.

Meat

Frozen meat dishes aren't typically the best thing to buy if you're looking to eat healthy. But if you're set on a frozen meal containing some kind of meat protein, there are some things you can look for on the healthier side. One rule of thumb to always follow is to steer clear of stroganoffs and casserole dishes that come floating in heavy cream sauces and gravies. You should also look for meat dishes that have vegetables as sides. Watch out for anything that contains ham and bacon, especially in breakfast foods. These dishes tend to be higher in calories, sodium and saturated fat. Just like with the non-frozen varieties, poultry and seafood meals will contain less fat than most red meats and pork. Look for turkey and chicken based meals. In the end, the best thing to do is to carefully read the labels and look out for fat, sodium and caloric content.

Pasta

Pasta has gotten a bad name because of its carbohydrate content, but it's really the accompanying cream sauces that typically make pasta something to watch out for. So while a serving of linguini isn't the worst thing, that decadent sauce of butter and vodka cream sauce is where you load up on calories and fat. Marinara sauce is a much healthier option to top your pasta with. Look for dishes with whole grains and a surplus of complementary vegetables. The good news about frozen pasta meals is that you won't over eat. Pasta is all about moderation, and most frozen dinners containing pasta serve modest sized portions.

Fish

Seafood is always a good protein choice in a frozen meal. One reason is because it's the best dietary source of the omega-3 fats, which lower your risk for heart disease and possibly bone loss, depression, memory loss and more. The trick with frozen seafood is to avoid the fried stuff. Those fish sticks you're baking in the oven were deep fried long before they landed in your kitchen, so don't fool yourself into thinking they're low in fat. And don't forget about shellfish --some studies have shown that eating shrimp can actually help to lower your cholesterol and it's also low in mercury. Eating fish can help you avoid stroke and high blood pressure as well, so look for frozen meals containing baked fish or boiled shrimp.

Vegetarian

Frozen vegetables actually have a lot of nutritional content, sometimes even more than what's available fresh at the supermarket. This is because vegetables are frozen at the peak of their ripeness. Packages marked with the USDA "U.S. Fancy" shield designates vegetables that had the best size, shape and color, which means they also have more nutritional content than lower grades like U.S. No. 1. Frozen vegetables are best eaten soon after you buy them, because they will eventually lose nutrients sitting in the freezer. Steamer bowls are great choices when looking for vegetarian meals because they typically contain more vegetables than regular frozen entrees. Even pizza with vegetables is a healthier choice than meat pizza, because it contains up to 100 fewer calories per slice, as well as considerably less fat and saturated fat

[Gena Brown]

Calories and Fat in 36 Fast Foods
by the Editors of Publications International, Ltd.

Most health and fitness experts, as well as the United States Department of Agriculture (USDA), agree that the recommended daily caloric intake varies from person to person, depending on an individual's age, gender, and activity level.

But on average, experts recommend a 2,000-calorie diet with about 60 to 65 grams of fat per day.

If you are working on losing weight, your calorie needs may be considerably lower then the average calorie allowance. This is were choosing a fast food meal more then once a week can have a significant effect on your over all calorie intake and reduce the effectiveness of your weight loss efforts.

So, as you can see, some of the fast-food items on the following list contain half or nearly all of your daily calories. Could this be the reason you are not losing weight?

Calories and Fat in 36 Popular Fast Foods

1. Deluxe Breakfast Biscuit (McDonald's): 1,320cal, 63g

2. Double Whopper with Cheese (Burger King): 990cal, 64g

3. Chocolate Shake (large, 22 ounces, Burger King): 950cal, 29g

4. Roast Turkey, Ranch & Bacon Sandwich (Arby's): 834cal, 38g

5. Baconator (Wendy's): 830cal, 51g

6. Onion Petals (large, Arby's): 828cal, 57g

7. TenderCrisp Chicken Sandwich (Burger King): 780cal, 43g

8. Nachos Bell Grande (Taco Bell): 770cal, 44g

9. Grilled Stuft Burrito (beef, Taco Bell): 680cal, 30g

10. Pepperoni Personal Pan Pizza (Pizza Hut): 640cal, 29g

11. Curly Fries (large, Arby's): 631cal, 37g

12. Chicken Club Sandwich (Wendy's) 610cal, 31g

13. French Fries (large, McDonald's): 570cal, 30g

14. Meatball Marinara (6-inch wheat sub, Subway): 560cal, 24g

15. Big Mac (McDonald's): 540cal, 29g

16. Tuna (6-inch wheat sub, Subway): 530cal 31g

17. Meat Lovers Hand-Tossed Pizza (1 slice, Pizza Hut): 490cal, 27g

18. Sausage, Egg, and Cheese Croissan'wich (Burger King): 470cal, 32g

19. Beef 'n' Cheddar Sandwich (Arby's): 445cal, 21g

20. Extra Crispy Chicken Breast (KFC): 440cal, 27g

21. Supreme Pan Pizza (1 slice, Pizza Hut): 440cal, 23g

22. Sweet & Spicy Wings (5, boneless, KFC): 440cal, 19g

23. Cheesy Tots (large, 12 pieces, Burger King): 430cal, 24g

24. Mozzarella Sticks (4 pieces, Arby's): 426cal, 28g

25. Burrito Supreme (beef, Taco Bell): 410cal, 17g

26. Cold Cut Combo (6-inch wheat sub, Subway): 410cal, 17g

27. Vanilla Frosty (medium, Wendy's): 410cal, 10g

28. Pepperoni Stuffed Crust Pizza (1 slice, Pizza Hut): 390cal, 19g

29. Asian Salad with Crispy Chicken (McDonald's): 380cal, 17g

30. Glazed Kreme Filled Doughnut (Krispy Kreme): 340cal, 20g

31. Original Recipe Thigh (KFC): 330cal, 24g

32. KFC Snacker (KFC): 320cal, 16g

33. Regular Roast Beef Sandwich (Arby's): 320cal, 14g

34. Hershey's Sundae Pie (Burger King): 310cal, 19g

35. Oven Roasted Chicken Breast (6-inch wheat sub, Subway): 310cal, 5g

36. Coca-Cola Classic (large, 32 ounces, McDonald's): 310cal, 0g

[Gena Brown]

How do vegetarians get enough protein?
by Katie Lambert

You may have heard of the Atkins diet, a high-protein diet that started a trend and threw nutritionists and the media into something of a protein obsession. Is protein really that important? And what about vegetarians? If you're not eating meat, are you missing something important in your diet?

Proteins help make up all cells in the human body, from your hair to your blood transport molecules. A person deficient in protein can't grow, loses muscle mass and has weakened immune, heart and respiratory systems.

Proteins are organic compounds made of amino acids. The body can make some of its own amino acids -- these are called nonessential amino acids. The amino acids the body can't make on its own are called essential amino acids. People have to get these proteins from the food they eat.

If a food contains enough essential amino acids, it's called a complete protein. Meat, fish, shellfish, eggs, milk and soy products are complete proteins. If the protein in a food doesn't have all the essential acids, it's an incomplete protein. Fruits, grains and vegetables are incomplete proteins.

There are different kinds of vegetarian diets. Vegans are the strictest kind of vegetarian -- they eat only plant products. Lacto-vegetarians allow dairy products, and lacto-ovo-vegetarians allow eggs as well as dairy products. People who abstain from red meat but who still may eat chicken or fish are called semi-vegetarians or partial vegetarians.

Pick Your Protein

According to the USDA, the key to a healthy vegetarian diet is variety. In the past, some nutritionists advised a concept called complementary proteins. According to this concept, a vegetarian needs to combine different protein sources in the same meal (pairing rice with beans, for example) depending on the foods' amino acid makeup. This concept created many a headache for vegetarians -- figuring out which food contained leucine and which had the requisite lysine required a chart and some calculations. Today, nutritionists and government agencies say that it's important to vary sources of protein, but it isn't necessary to do so in the same meal.

Vegetarians on the market for non-animal protein have a huge variety of choices. Legumes like lentils and peas, whole grains, and seeds and nuts are all good sources of protein. Soy protein is just as complete as animal protein. Tofu, made from coagulated soy milk, is extremely high in protein and available in a variety of forms and flavors. TVP (textured vegetable protein) is a dried soy flour product that can be used as a meat substitute. Most “mock” meats are made from seitan, or wheat gluten, which is known for its versatility in recipes. It’s good to stick to low-fat protein sources instead of trying to replace meat with something high in fat, like cheese. A varied diet is important for everyone, not just vegetarians or vegans.

According to the American Heart Association, most Americans exceed their protein requirement [source: American Heart Association]. Meat is high in protein, but can also be in high in fats, especially saturated fat. Eating too much meat can actually lead to coronary heart disease and other diseases, like diabetes. Diets high in protein can also lead to kidney problems. Following a high-protein fad diet that eliminates or severely reduces carbohydrate intake can also leach calcium from the bones. Vegetarian or not, everyone should eat a balanced diet.

[Gena Brown]

Make Weight Loss a Family Affair
By Jennifer R. Scott, About.com Guide

Family can be a big help in your weight-loss efforts. When you become truly committed to your weight loss journey, it's perfectly reasonable -- and necessary -- to ask your loved ones to become committed with you. Here are some tips on making your weight-loss efforts a family affair:

* Enlist your family to be your official weight-loss cheerleaders. Tell them you'd appreciate a boost of encouragement every now and again. Let them know how much you relish their support when they do or say something to help keep you motivated.

* Designate certain areas of the house a "no-eating zone" and stick to it. Do regular activities, like paying bills or planning menus, at these food-free locations instead of the kitchen table (where temptation is always in reach!).

* Make a weight chart and put it in a centralized location so everyone can see your excellent progress. Celebrate together when you reach a milestone.

* Save a "rainy day" fund by putting away a certain amount of money for every pound you lose. Use the cash for a family activity that everyone enjoys so they feel rewarded for your success, too.

* Have a family meeting about the guidelines of your diet. Discuss how everyone can help you meet your goals. Try to pin-point problem areas before they arise: For example, if you always go the the ice cream shop on the weekends, call ahead or check the menu online so you can locate calorie-smart choices. Or, if your kids have a bake sale coming up, look for a new low-calorie dessert recipe.

* Clean out the cupboards and designate one shelf as just yours. Put all your specialty or diet items within easy reach. It will be your "safe" shelf. Make a rule that all the junk food must be stored somewhere else.

* Don't be shy! Share your success. When you hit a target, let everyone know it. Let them see how enthusiastic and happy you are to accomplish your goals. By sharing in your joy, they will see how important this is to you and will be even more likely to support you in your weight-loss efforts.

* Make a family get-together more diet-friendly by preparing dishes that are on your diet plan. If nothing else in the host's spread is acceptable, you'll have a "back-up" meal and you may introduce your family to new, healthier dishes they will enjoy.

* Plan family meals well ahead of time so you know your menu includes something for the little ones or your finicky spouse in case they don't enjoy your "rabbit food" or new recipes. It also helps to do things to make weeknight meals easier so you don't reach for the phone to order a pizza or stop by for fast food because you are too busy (or tired) to cook.

* Ask them to keep temptation at bay by not offering you foods that are not on your diet, even if it is a food that was formerly a favorite of yours.

[Gena Brown]

The Weight-Loss Saboteur
By Jennifer R. Scott, About.com

Friends, Family and Weight Loss
The weight-loss saboteur is a tough problem to deal with. You will probably encounter one among your friends and family. This person typically doesn't even realize what they're doing, but they do or say things that cause your weight-loss efforts to fail.

Understanding the Saboteur
It's hard to accept that someone you care about may be a roadblock along your weight-loss journey. But it's best to be prepared for the frustrating interference of loved ones who don't approve of -- or understand -- your desire to lose weight. Most of us will at some point have someone in our lives who will try to sabotage weight-loss efforts, whether they do so knowingly or unknowingly. Usually these people have ulterior motives for hoping you stay overweight. Often it boils down to plain, old-fashioned insecurity.

If you encounter this situation, you'll probably find yourself grasping for the reasons why. One common cause is a sense of alienation: Friends who also have a weight problem may think you will "leave them behind" if you lose your excess pounds.

For example, your girlfriend may think your new lifestyle will put an end to your regular weekend food court tour. In this instance, you could tell her you will enjoy your trip to the mall together, but you want to spend it window shopping instead. Changing your lifestyle doesn't mean losing your time together ... but you just want to spend it burning calories instead of racking them up!

New Priorities
Anyone who truly loves you wants what's best for you. Once you've reached an unhealthy weight, and you finally feel ready to change, losing those excess pounds safely and steadily should become priority number one for everyone involved. Eventually most of the people on the sidelines will realize what you're doing is a good thing ... even if it does seem to throw off your social life or "normal" family activities. Do your best to get those around you to trade in their old habits for healthier ones with you so you can still be together (And everyone else will benefit from those healthier habits, too!).

Accepting the Inevitable
Believe it or not, losing weight can actually cause friendships to end. Some folks may never come around to accepting your new way of life. They may never understand that you are leaving a defective lifestyle behind for a better future and that doesn't have to mean leaving them behind, too. But sometimes, despite your best efforts, things fall apart. And you probably won't understand the reason why they have, even if you can get the saboteur to admit to a motivation.

Losing weight is hard enough in and of itself; you don't need anyone in your life making it even more difficult. If someone like this is hampering your weight-loss success, you must make your own well-being first priority. As difficult as it sounds, you may find your only choice is to distance yourself from this person for the time being.