Healthy Eating Diet Tips
J Bowler

Some (not so) Silly Diet Tips and Why Theyre Not

At first glance some of these diet tips may seem downright silly. You may find yourself thinking, Thats couldnt possibly make
enough of a difference. Plus Id feel silly doing it. I have a response to those negative thoughts. First, the longest journey begins with a single step. And second, would you rather feel silly being overweight and unfit or doing something about it?

Diet Tip 1: Fidget

Every little movement burns calories. Twiddle your thumbs. Squeeze one of those little exercise balls while you watch TV to burn calories and tone your arms at the same time. Take that more distant parking spot. Walk wherever possible. Even if you have physical limitations, you can tailor a program to your needs. Move whatever you can, whenever and wherever you can. And just think – laughing is good exercise. Its like jogging on the inside.

Diet Tip 2: Portions and Proportions

Pay attention to portion sizes according to the eating plan you choose. Use a normal size plate dont supersize it! One plan suggests that of the plate should contain protein and the rest should be fruits and vegetables. You can weigh your food, at least until you become attuned to proper portion sizes or use some of the simple guidelines like 3 oz. of protein is about the size of your palm or a deck of playing cards or one serving of rice is the size of a tennis ball.

Diet Tip 3: Eat More Slowly

This allows your body the several minutes it takes to signal your brain that it is full.

Diet Tip 4: Substitute Low Calorie Density Foods for High

Choose foods with a low calorie density foods that have fewer calories relative to their weight. If you decrease the energy density of your diet, caloric intake will decline, says Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and co-author along with Robert Barnett of The Volumetrics Eating Plan.

Think lower cal fruits, vegetables like salad greens and broths. What these foods have in common is the magic diet ingredient, water! Water has zero calories, so the more volume represented by water, the less room there is for calories. Water also creates a feeling of fullness, helping one to eat less.

Fiber is another low calorie density food. In this category, we again find many fruits and vegetables, as well as whole grains, such as whole wheat bread or pasta, whole grain cereals and brown rice. A study at Tufts University in Boston found that increasing daily fiber intake by 14 grams resulted in a 10% decrease in total calorie intake and a weight loss averaging one pound a month. This is a very small diet change to make. Substitute about 28 calories of fiber for some high calorie density food you have been eating.

Diet Tip 5: Be Aware of What You Eat

Keep a food diary (and be brutally honest no one else needs to see it). Dont forget the spoon that you licked while putting away the leftovers or the sampling(s) you
had while adjusting the seasoning. The purpose is not only to monitor your food intake but to identify what circumstances tempt you to overeat or eat unhealthily. Keep a food diary long enough and patterns will start to emerge.

Diet Tip 6: Try New Spices and Herbs in Place of Butter and Salt

Try some new spices and herbs and cut back on the butter and salt. You might be surprised to learn the antioxidant strength of some herbs another reason to add more to your diet. When food tastes different or more flavorful, we tend to savor it more and eat more slowly.

Diet Tip 7: Add Variety

Along the same lines, The American Dietetic Association recommends increasing variety. Occasionally adding a single new food to your routine can end monotony and increase nutrition.

This year’s ADA “Get a Taste for Nutrition” campaign suggests adding a new fruit, vegetable or grain to your shopping list each week. Among its suggestions: kumquat, passion fruit and pomegranate for fruits; kohlrabi, bok choy, jicama and parsnip from the vegetable aisle; and quinoa, flaxseed, amaranth and bulgur for new grains.

This article is for informational purposes only. It does not purport to offer medical advice.

About the Author

Jean Bowler is a life long fitness freak. She was a ballet dancer and teacher, a private fitness trainer and more. Visit her site, http://www.ageless-beauty.com for advice on diet and nutrition, skin care and more.

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Healthy eating at fast food places – are you kidding me?
Mike Singh

Is it possible to eat healthfully at a fast food restaurant? The
big name chains, such as McDonald’s, Wendy’s, Burger King, and
Taco Bell want you to think so. All of these restaurants offer
some type of “healthy” alternative on the menu to entice those
who are watching their weight or simply wanting better options.
But how healthy are these options? It depends on what you order,
of course.

Aside from some options that can be quite healthy, such as
salads, other options that may seem like wise choices may not be
as great as they seem. Also avoid ordering anything in a large
size, as this quickly adds extra calories and fat. Many foods
also include extra sugars that quickly add calories.

McDonalds

Salads and salad dressings at McDonalds are quite low in
calories and fat. A salad with dressing can go as high as 500 or
more calories, but this is much lower than other choices. Salads
do not necessarily mean that the nutritional value is high,
however. Many salads are made with iceberg lettuce, which is
primarily water. However, if you’re trying to watch your weight,
and find yourself with no other options, a salad can be a good
choice. It won’t likely make you feel full, so snacking ahead of
time may be a good option to avoid other temptations while
there.

Other options that seem like healthy alternatives can be
deceiving. Whether a food is fried or grilled will also have a
huge effect. But simply choosing between beef and chicken, for
example, may not be enough. The Premium Crispy Chicken Club
Sandwich has 680 calories compared to the Big Mac’s 560. The key
is to look for grilled alternatives and avoid the tempting
sides, such as fries or desserts.

Wendy’s

If you’re opting for a salad, choose wisely. Just because a menu
item includes the word “salad” does not mean it’s healthy.
Wendy’s Taco Salad, for example, comes with almost 400 calories
if you only look at the basic salad ingredients; add in the
extras that come with it, and the total is nearly 700 calories.
This is about a third of a day’s totals on a 2,000 calorie per
day diet. Even a seemingly healthy broccoli and cheese baked
potato comes with 340 calories.

If you’re hungry, it can be very difficult to avoid the
temptations of the fast food restaurant. This can be dangerous
from the sense of added fat and calories. Should you give into
temptation at Wendy’s and order a “biggie” fries, you’ll be
taking in an extra 590 calories and 28 grams of fat.

What about alternatives such as the low fat strawberry flavored
yogurt? The yogurt itself is 200 calories, and the granola
topping that comes with it is an extra 110 calories. In
comparison, an average cup of low fat yogurt from the grocery
store will have around 100 calories.

Burger King

Burger King provides an array of eating options through its
website for those who are watching carbs, fats, or calories.
Many salads listed have from between 10 and 13 grams of fat, or
90 to 117 calories from fat. Salads fall in the 400 total
calorie range. The dressings will add another 70 to 270
calories, for a total of up to almost 700 calories. Again, this
is almost a third of a day’s total caloric intake. The original
Whopper sandwich with everything on it has about the same amount
of calories. Depending on the salad and dressing chosen, the
salad option can actually have more total fat than the Whopper.
In other words, eating a “healthy” salad instead of a sandwich
may not provide you with the benefits you’re looking for.

Taco Bell

Taco Bell offers “Fresco Style” options that have fewer than ten
grams of fat per serving. This translates into the cheeses and
sauces being removed from the item. This style can reduce total
fat and caloric intake. Many items on the Fresco Style menu are
under 400 calories. The key to ordering through this method is
to know which items are available Fresco Style and which are
not. Most items offer this option, but many do not. Ask prior to
ordering.

One final word of caution when it comes to fast food: even when
the options are low fat and low calorie, many are still very
high in sodium content and low in fiber content. The total
nutritional value is an issue. Cooking methods, such as
deep-frying or leaving foods under hot lamps for extended
periods can dramatically reduce a food’s nutritional value. So
what’s the bottom line? While the occasional visit to a fast
food restaurant can be enjoyable and will not create too many
negative side affects, the idea that ‘healthy’ alternatives at
fast food chains are in fact ‘healthy’ is questionable.

About the author:

Mike Singh is a fitness instructor, who writes about health & fitness products
reviews,elliptical
trainers reviews,low carb diet
recipes online!

Tags: Author, Burger King, Calories, Chicken Club, Club Sandwich, Fast Food Restaurant, Food Chains, Food Places, food restaurant, food;, Healthy Alternatives, Healthy Eating, Iceberg Lettuce, Low Carb Diet, Mcdonalds, Mike Singh, Nutritional Value, Salad Dressings, Salads, Sugars, Taco Bell, Taco Salad, Temptations, Wendy, Wendy's, Wise Choices, Word Salad —

Healthy eating and dining out
Zaak OConan

One of the biggest challenges facing those trying to follow a healthy diet is the local restaurant. Eating out presents special challenges, such as not knowing how the food was prepared, how much fat it contains, and whether or not the healthiest ingredients were used.

Many restaurant chains, and even some fast food restaurants, have recognized the demand for healthier menu choices, and they are working hard to satisfy that demand. All too often, however, the healthy choices on a restaurant menu are limited and unappealing. It is important, therefore to pay close attention to the menu and make the healthiest choices possible.

One of the most important thing diners can do to eat healthy at restaurants is to be proactive. Diners should not be afraid to ask how a dish is prepared, or what ingredients are used in its preparation. If the server does not know, ask him or her to check with the chef. A good chef will be happy to answer such questions, and to make modifications in the recipe if needed. In addition, most restaurants will happily accommodate special needs, such as low fat or low sodium dishes. After all, the restaurant is there to serve its patrons.
Some of our favorite tips for healthy eating in restaurants include:

– One good rule of thumb to use when dining out is to order entrees that are grilled, baked or broiled. Deep fried dishes are best avoided. If you are unsure how a dish is prepared, don’t be afraid to ask.
– Portion size is just as important at the restaurant as they are at home. That means ordering the petit fillet instead of the full size steak, requesting half size portions of French fries, and maybe even forgoing that tempting dessert. Choosing leaner cuts of meat or fish is also a good way to eat healthier.
– When choosing side dishes, ask if steamed vegetables are available. Steamed veggies are an excellent, low fat, low calorie choice for many diners. Vegetables that are fried, au gratin, or prepared in cream or butter sauces are best avoided.
– When ordering salad, ask if fat free choices are available. Most restaurants have several fat free or low fat varieties of salad dressing available. If no low fat option exists, request the dressing on the side so that you can control the amount that is used.
– When ordering soup, choose broth based soups, and avoid bisques or rich soups like cream of crab or cream of broccoli. A simple vegetable soup is a delicious and low fat alternative.
– Replace high fat, high calorie French fries with healthier alternatives such as fresh fruit or an unbuttered baked potato. Most restaurants will be happy to accommodate such special requests.
– In Italian restaurants, stick with the tomato based sauces and avoid cream or heavy Alfredo sauces. A simple pesto sauce without meat is a good choice for most pasta dishes.
– When dining at oriental restaurants, go with the steamed rice and stir fried vegetable entrees. Avoid the heavy sauces and request that your meal be prepared with less oil. In addition, try to choose dishes that feature less meat and more fresh vegetables.
– Choose a light dessert of fresh fruit or sorbet. When ordering traditional desserts, order one and share it with your dining partner.

Finally, when dining at a fast food restaurant, it is important to avoid the temptation of super sizing the meal. Fast food restaurants often make their larger portions more attractive by pricing them competitively, but a big part of healthier eating is to control portion sizes. In addition, most fast food chains now offer healthier alternatives, such as salads and baked potatoes, as well as prominently displayed nutritional information.

While dining out certainly presents challenges to those trying to enjoy a healthy lifestyle, there is no reason to forgo the pleasure of an occasional meal out. By following the guidelines listed above, and by adding some creative tips of your own, you can make dining out a healthy experience as well as a pleasant one.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

Tags: Au Gratin, Author, chef, Cuts Of Meat, Diners, Entrees, Fast Food Restaurants, Fillet, Food Chains, food restaurant, Food Restaurants, food;, French Fries, good chef, Healthy Choices, Healthy Diet, Healthy Eating, less oil, Local Restaurant, Low Sodium, Menu Choices, Portion Size, Restaurant Chains, Restaurant Menu, Rule Of Thumb, Side Dishes, Size Portions, Veggies —

Healthy Dieting Tips
Elizabeth Harfleet

Effective dieting is all about changing long term eating habits
rather than cutting down excessively on food in intermittent
bursts. As well as eating a healthy and balanced diet that is
low in fat and refined sugar, there are a number of other things
that you can do to help you shift those extra pounds and ensure
that they stay gone for good.

Here are some top tips to help you do just that:

1.Avoid going shopping when you are hungry. 2.When you go
shopping write a list in advance and stick to it so that you do
not buy calorific treats.

3.Always eat breakfast containing complex carbohydrates to help
fight mid morning sugar lows

4.When you feel peckish drink a glass of water instead of
reaching for a snack; you may find that it stops you feeling
hungry.

5.Avoid going shopping when you are hungry

6.Watch fat content in prepared foods. Try not to eat food with
more than 4% fat.

7.Take some form of exercise every day. It is very easy to fit
this into your daily routine by looking for opportunities to
walk rather than drive.

8.For the best results, exercise early in the morning (ideally
before lunch). Aim to exercise for twenty to thirty minutes at
least three times a week.

9.Ask friends to give chocolates a miss on your birthday or at
Christmas. 10.Alcohol is full of calories. You can try and limit
your alcohol intake by interspersing alcoholic drinks with soft
ones on nights out.

11.Weigh yourself no more than once a week in the morning before
eating or drinking.

12.Avoid going shopping when you are hungry

13.Take a Vitamin B complex as B vitamins are used for efficient
fat metabolism.

14.Don’t set yourself unrealistic targets, they will only make
you feel depressed. Stick to the weight height guidelines set
out by the NHS.

15.Watch out for food claiming to be fat free or virtually fat
free. Although they might not contain much fat they are often
loaded with sugar.

About the author:

Elizabeth Harfleet is a nutritional therapist based in Manchester
UK

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