DIET TIPS
Source of Recipe
Daily Tips
List of Ingredients
Dine out daringly. Grilled chicken or salmon is a sensible choice, but wouldn’t you rather sup on sea bass or a buffalo burger for a change? As long as you’re choosing a lean, low-calorie alternative from the menu and the preparation method keeps the fat down, it’s OK to veer from the usual. Dare to be different. Just avoid dishes that are prepared in fattening sauces.
America’s favorite vegetable is the potato! Not only is it fat and cholesterol free, it’s also high in potassium and vitamin C. Potatoes can be the center of a meal or used as a side. Leave the skin on for an extra boost of vitamins, minerals and fiber. Skip the butter and sour cream. Instead load up on salsa, cottage cheese, ham, scallions or Butter Buds.
Did you know magnesium is an essential mineral that activates more than 300 enzymes in your body? Some of these enzymes are responsible for releasing energy from food sources, preventing muscle cramping, promoting growth, and protecting against heart disease, stroke, kidney stones and hypertension. Include food sources such as green leafy vegetables, fortified breads, cereals, beans, nuts, oysters and scallops.
Shop smarter. When you return home from the supermarket with a fresh stash of goodies, are you tempted to rip open every bag and have a taste? Keep just one or two snack options, say, fat-free cookies and pretzel twists, in the pantry and you won’t rack up calories from sampling each one. If there are snacks you have a hard time resisting, leave them in the store.
Picky kids? If you’re accommodating fussy eaters, you might be tempted by their differing plates. Get around it by serving “like” foods: fat-free vanilla pudding for one child and low-fat vanilla frozen yogurt for another, for example. When it comes to healthy, delicious foods, there is something for everyone. Replace chips and cookies with the healthy versions of these snacks.
There’s nothing fishy about it - certain foods can directly affect mood. Evidence suggests that regular consumption of omega-3 fatty acids, the class of fats found in seafood, can benefit a depressed mood. These fats help our arteries and hearts operate smoothly, and help to bolster the immune system. Studies now indicate they play a significant role in brain function... something to think about.
Are you giving up chocolate because of caffeine? Believe it or not, chocolate does contain caffeine, but not much. Compare chocolate with regular-brew coffee. A one-ounce milk chocolate bar contains about 5 milligrams of caffeine compared with 115 milligrams of caffeine in 5 ounces of coffee. So if caffeine is what you are avoiding, eliminate the coffee first.
Successful blood glucose control depends not so much on what you eat, but rather how much. Your body has the ability to turn ALL caloric foods into glucose. Overeat foods with low sugar content and you can still spike blood glucose levels! Mixed meals containing complex carbohydrate, protein, and fat is a better ways to maintain blood glucose control.
Eating raw seafood? High-quality, fresh seafood is important. At a restaurant, it must be sushi grade or high quality, and prepared by highly-trained chefs who know how to buy and prepare raw seafood for safety and sanitation. Individuals with impaired immune systems, liver and gastrointestinal disorders, kidney disease, cancer, diabetes, pregnant woman, etc. should not eat raw or partly-cooked fish. !
HALT! This acronym fits the four times a person is most likely to rely on food. Arm yourself with a healthy snack if you experience HUNGER between meals. ANGRY? Get it out with a brisk walk, journal, or seek comfort from your pet. LONELY? Be around people! Go to the mall or visit a friend. When TIRED, take a quick shower, go for a walk, or catch a catnap!
Tantalize your taste buds and make dinner a sight for sore eyes. Contrast color and texture in your meals. Add something red, green, yellow, and orange on your plate. Experiment with flavor combinations and contrasting food temperatures. Add to the visual appeal of the meal with various shapes… sliced carrots, pepper strips, shredded cheese, brown rice, and diced chicken.
Folate, or folic acid, is used by the body to regulate cell growth. Research shows folate may prevent birth defects, reduce the risks of cervical or colon cancer, and may decrease the incidence of heart disease. Dark green leafy vegetables, legumes, orange juice, wheat germ, fortified grains and cereals are excellent sources.
“Lettuce” live right! Romaine lettuce is a terrific source of beta-carotene, while arugula is a great source of calcium. Endive provides fiber and folate while mustard greens add tyrosine. Get vitamins A and C from bok choy, and the antioxidants lutein and zeaxthanin from spinach. Mix up these potent greens for a garden-variety style salad! The more the merrier!
An apple a day keeps the doctor away! Apples, applesauce, and apple juice contain pectin, phenolic compounds and flavonoids. Pectin may lower blood cholesterol levels because it’s a component of fiber, while phenolic compounds may act as antioxidants against LDL cholesterol (the bad kind). The flavonoids are recognized for extending the action of vitamin C. So maybe there is truth to that old saying!
Watching movies? Popcorn is a nutritious, delicious nibble food until we add the high fat toppings! Skip the butter. Opt for air-popped or stovetop popcorn. It’s a high fiber, no fat, low calorie snack. You can sprinkle with different seasonings like cheese, garlic or even chili powder. Enjoy the feature presentation!
Go veg. If you’re looking for variety, perk up your palate with plenty of vegetables -- they won’t break the fat and calorie bank and they’ll make your meals more interesting. Not to mention the many health benefits that vegetables bring. Layer some on your sandwich, sprinkle them in soups, pile them on pizza -- there are no rules when it comes to that garden variety.
Ban the buffet. Buffets can make you feel like you just have to have a little bit of the quiche, the roast beef, the pasta salad, the chicken, the crab legs, the cherries jubilee, the cornbread, the chocolate mousse, etc. Aside from the inevitable stomachache, “tasting” each is also overeating. Limit yourself to three items or get out of line.
Love ice cream? You can still enjoy a scrumptious frozen treat. Enjoy a ½ cup low fat frozen yogurt and top with crushed pineapple for vitamin A and C, or incorporate texture with Grape Nuts or shredded wheat. Drizzle with a teaspoon of melted peanut butter for protein. You’ll have all the flavor without the sugar and fat.
If you're dealing with diabetes, osteoporosis, hypertension, celiac sprue, cancer, or any other medical condition, there may be more to deal with than just dietary changes. Address your emotional state of health by logging on to the eDiets support boards. Post your concerns, comments, or simply listen and share concerns with others. Whatever you're facing, you're not alone.
Plant foods such as legumes, nuts, and seeds are especially high in protein, while veggies and grains contain only varying amounts. Vegetarians need to assure adequate consumption of vitamin B12 and D, calcium, iron, and zinc. Vegetarian or not, your best bet is to eat a wide variety of foods to assure adequate nourishment
Afraid you’ll slip up on your meal plan because you’ve got that special occasion to go? Don’t go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie foods and focus on the social aspects of the event!
Did you know that one of the most common reasons for fatigue is mild dehydration? If you have a hard time keeping track of how many glasses of water you consume, fill a 1-liter bottle of water twice over the course of the day. Add a slice of lemon, lime, orange, or add a splash of 100% fruit juice for zest!
You don’t have to bore yourself with flavorless fish, chicken and meat. Heat things up with hot peppers and hot sauce. If you like your foods with a little kick, have these on hand for firing up everything from eggs to potatoes. Putting some heat in foods provides low-fat intensity, which eliminates the need for mayonnaise and other fattening additions.
Tickle your taste buds without fat or calories by making the most of herbs and spices. Thyme has a light, minty aroma. Parsley gives kick and color to Italian-accented dishes. Cilantro has a lively, pungent fragrance that lends itself well to salsa, and rosemary pairs well with garlic in a savory sauce. Spice it up. sprinkle chopped tarragon with dill or parsley over grilled chicken, fish, or veggies.
Bored with the same old foods? Kick it up a notch with salsa. Instead of fattening dressings and cream sauces, give this tomato-based palate-pleaser a try. Spice up everything from chicken and veggies to omelets and raw veggies. Mix with low-fat sour cream for a peppy dip for baked chips and spoon over mixed greens for a chunkier, more dramatic dressing.
The American Heart Association recommends choosing at least one food rich in vitamin A and C each day. Juicy vegetables and fruits, like citrus, strawberries, spinach, and bell peppers, contain the most vitamin C. Dark leafy greens, and dark orange fruits and vegetables provide optimal vitamin A, like broccoli, apricots, sweet potatoes, carrots, or cantaloupe. Try to consume five fruits or vegetables a day for optimum health.
Only 2 percent of adults suffer from true food allergies. The most common food allergies include reactions to milk, peanuts, eggs, soybean, fish, shellfish and wheat. If you think you have a food allergy, check with your doctor. The best place to try a food with previous confirmed allergic reactions is in the doctor's office where you can have immediate medical attention if needed.
Can’t avoid that freezer burn? It won’t make you sick, but it will make food tasteless and tough. Good meats can quickly go bad when not properly packaged. To avoid the burn, wrap food properly in aluminum foil, heavy freezer paper or plastic freezer bags. Freezer containers with tight lids can do the trick too. Be sure to get the air out before you seal.
No one nutrient can prevent cancer. However, the American Institute for Cancer Research believes that we could lower worldwide cancer rates by 30-40 percent by adopting a diet high in whole grains, fresh fruits and vegetables, and coupling it with regular exercise. Your eDiets meal plan provides just this kind of diet so your waistline and your health will benefit!
The first mechanical process of pressing olives yields the robust “virgin” olive oil. Virgin olive oil is best used in recipes that require minimal heating, as in dressings, marinades, or dips. To maintain flavor and freshness, store it away from direct sunlight. And remember, though it contains heart-healthy fats, it still has 45 calories per teaspoon. A small amount goes a long way.
Invest in a kitchen scale, measuring cups and spoons. These tools will help ensure that you’re not overeating. Portion control is critical when it comes to losing or maintaining weight. Learn how to estimate how much you should be eating by accurately measuring your food and before long, you’ll be able to “eyeball” the amount you need.
Diabetes is a non-negotiable condition. That means your options are limited if you have diabetes or are predisposed to the disease -- it's essential to adopt good behaviors in order to improve your condition or lower your risk of developing diabetes. Maintain or achieve a healthy weight by following a sensible diet and getting daily physical. When motivation lags, think of your health.
Just say no! It's a skill that can come in handy when others offer tempting treats or try to sabotage your weight loss goals. For some, it's politically, culturally, ethically, or socially impolite to refuse food. Practice tactful, friendly ways to say no, like “No, thanks. I’m working on achieving a healthier lifestyle and improving my eating habits."
Don’t blame the birthday cake! Research shows that sugar does not cause hyperactivity. Kids who were given high levels of sugar failed to show hyperactivity. In fact, it may be the opposite. Studies have shown that sugar (carbohydrates) may have a calming effect. The effect may go unnoticed because of other influences. It may just be the party atmosphere that rev up the kids.
Which sounds more appealing: dried plums or prunes? Manufacturers have taken to calling the tasty prune (which had acquired an indisputable reputation as a digestive cure), the dried plum. It’s a terrific source of both soluble and insoluble fiber, magnesium, potassium, and antioxidants. Whatever you call them, they make a terrific on-the-go snack, mix-in for yogurt, or salad extra!
Vinegar, that tangy, low-calorie seasoning for salads and marinades, also cuts grease, removes stains and lifts mineral deposits! Contrary to some popular advertisements, it’s not a miracle weight-loss potion. It’s actually the opposite. The acidic effects of vinegar may help break down dietary fat, making it more readily absorbable.
Although there are no symptoms, “pre-diabetes” will likely develop into diabetes if it's not kept in check. The term has been adopted by the American Diabetes Association in conjunction with the National Institutes of Health and is indicated by fasting blood glucose of 126 or above. Eat a well-balanced diet and get a moderate amount of exercise to prevent disease.
Time your eating and activity patterns correctly. Don’t go all day without eating or you’ll be more like to binge on unhealthy foods when you do finally eat. If most of your physical activity takes place during the day, make breakfast and lunch your larger meals. Enjoy small, healthy snacks in between meals. Keep things light and lean in the evenings. Remember, food is fuel. Use the energy when you need it most.
Don’t drain that water! It can contain a good source of B vitamins! Steaming or microwaving vegetables is one of the best ways to retain the water-soluble B-complex and C vitamins. These preparation methods require very little liquid so fewer vitamins are leached out during the cooking process. If you boil vegetables, save the water for another part of the recipe… you’ll save the leached out nutrients.
Weight loss won’t last if you fast! The body, especially the brain, requires a steady supply of glucose (energy from carbohydrates) in order to function properly. Glucose is stored in the muscles and liver as “glycogen,” and for every gram of glycogen stored, there are three grams of water. So when glycogen stores are diminished during a fast, water is lost, not pounds.
Are you relying too heavily on that multivitamin supplement? The best way to get vitamins and minerals is through food, not pills. Try swapping your favorite junk food snack for a piece of fresh seasonal fruit, like a Fiji apple or an Anjou pear, or munch a serving of baby carrots and cucumber spears with hummus.
Obesity rates have nearly doubled in the past 10 years, according to a study conducted by the Managed Care Center of UCLA. The study found that obesity-related health complications include diabetes, arthritis, heart disease, stroke and certain cancers. In addition, an individual’s healthcare costs raised 36% and medication expenses by 77%. Obesity is costly to your health!
Back to school! If this means a return to a more hectic schedule don't let your desire to lose weight become your last priority. Write down what you need to do to reach your goals along with the rest of the tasks on your "to do" list. Schedule your daily walk, your trip to the grocery store and some time for yourself to log on to eDiets for a chat session.
Even if you’re vegetarian, the primary weight loss principles still hold true -- calories in and calories burned. To lose weight, you need to burn more calories than you take in. If you eat dairy products, choose lower fat sources such as reduced fat cheeses and fat-free milk products. Avoid fried foods and foods drowning in fat. Last but not least, always watch your portion sizes.
Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.
Holidays are a time for celebrations, which generally take place around meals and food! No need to deprive yourself at a barbecue or picnic. Do, however, fill up on the healthiest fare first -- lots of salad and fresh veggies -- then savor “just one” of your favorite goodies! You’ll be less likely to overeat and consume unnecessary fat and calories if you plan ahead and decide what you’re going to eat before the party.
Look for situations to be active. Park as far from the store as you can (when safe) rather than looking for the closest parking spot. Use the stairs rather than the elevator. Rely on a rake rather than a blower, etc. Get off the bus one stop further away. Look for the hard way to do things! Make your life an active one.
Downsize. On occasions when you indulge in a higher-calorie snack, avoid eating out of the bag or box, since you can’t keep track of how much you are eating. Instead, measure out a serving size, put it in a bowl or plate and bring only that amount with you to watch TV. Promise yourself you won’t return to the kitchen for seconds.
Don’t go nuts when you're eating nuts! They’re a terrific source of protein and full of the "good," unsaturated fats, but the calories can add up quickly. Keep your eye on portion sizes. An ounce of walnuts (about a handful) packs 192 calories and 19 grams of fat. For taste, sprinkle some on salads, vegetable dishes, pasta, or rice.
Tune into TV. Haul that treadmill or exercise bike out of the basement and put it smack dab in front of your television set. Or go for a more portable alternative and jump rope or lift light hand weights while you watch. Besides being too busy to eat, you may find that you’re exercising for longer periods when you’re distracted by the television.
Afraid you’ll slip up on your meal plan because you’ve got that special occasion to go to? Don’t go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie foods and focus on the social aspects of the event!
Stretching boosts muscle temperature, making it more pliable. It also increases blood circulation providing a better supply of oxygen and nutrients to the working and injured muscles. Stretching after exercise (as opposed to resting) will speed up the removal of unwanted waste products, thus reducing soreness and stiffness.
Do you know the proper portion? Consider that one portion size is ½ of a 3 oz. potato, ½ of a 3 oz. bagel, and ½ cup of cooked pasta! The portion size you typically get dining out is 3-4 times this amount. Learn to “eyeball” what these portion sizes look like on a plate. Skip the high fat toppings and spice it up with fresh herbs and seasonings!
Purchasing prepared foods can save time, but often cost a bit more. Food preparation can be fun. Cutting vegetables, shredding cheese, mincing garlic, and cleaning produce yourself can not only save you money, but allows you to be creative. Involve the family in the meal preparation – a great opportunity to get them involved.
If you suffer from heartburn, there are some foods to avoid. Foods themselves don’t necessarily cause heartburn, but they can aggravate the condition by stimulating acid production. Avoid citrus fruits and high fat or seasoned foods. Antacids can help this uncomfortable feeling. Consult your doctor about the best type for you.
The food label is a secret weapon for healthy eating. Use this tool to your advantage. It can tell you a lot about a food and its contents. Familiarize yourself with this tool and look for items displaying the heart check mark from the American Heart Association (AHA). This red heart with a check mark through it indicates this item meets the AHA criteria for saturated fat and cholesterol.
Realize that there will never be a better time to lose weight. Unless you're nearing retirement or about to send the kids out into the world, your life will probably only get busier with time. That said, don't put off weight loss. If you really want to lose weight, it will take some time and planning. There is no magic pill that will melt away pounds. The extra care it takes to make meals healthier will be worth it, we assure you.
Energy bars are often packed with calories. Originally these bars were designed for high endurance athletes. In today’s market, they are available to everyone for workouts, meal replacements or snacks. Be careful, though. Some bars contain as much sugar and calories as a candy bar, minus the yummy flavor!
You are in control when you take responsibility for your actions, both good and bad. Blaming forces outside of yourself (“the chocolate is tempting me”, “the fridge is calling me”…) is shifting the responsibility for your actions. Accept responsibility and embrace healthy living as your lifestyle.
Note hunger as your body’s way of letting you know the gas tank is low! Consider how varying degrees of hunger feel. Does your hunger progress from the sensation of stomach pangs to a touch of lightheadedness? Gone ignored, the sensation grows until it is no longer easy to make healthy food choices. Eat when you’re hungry, so you don’t get to the point you want to eat everything in sight.
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