Great Article...

I found this article in the February edition of Real Simple Magazine and had to share...

 

"The No-Diet Diet:  Your New Healthy-Eating Plan"

http://www.realsimple.com/health/nutrition-diet/your-new-healthy-eating-plan-00000000051189/page3.html

 

Also check out this one...

 

"The 30 Healthiest Foods..."

http://www.realsimple.com/health/nutrition-diet/healthy-eating/the-30-healthiest-foods-00000000051152/

Just A Few Tips

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  • Always eat breakfast to jumpstart your metabolism for the day.
  
  
  • Portion control is key.
  
  
  • Eat 6 small meals-  this helps regulate your metabolism and provide steady energy throughout the day.
  
  
  • Eat slowly and stop eating before you feel overly full.  Often if we sit a few minutes we realize that we are satisfied.
  
  
  
  
  
  
  • Read the nutrition label- Check for hidden sugars, sodium, and other unhealthy ingredients.
  
  
  • Avoid processed foods when possible.
  
  
  • Aim for a colorful plate!
  
  
  
  

Dining Out

• Who doesn't love to dine or take out?  I know I do!   Here are some helpful tips when doing so...
  
  
  
  • Dishes that sound healthy may actually be the most unhealthy.  Research restaurant nutrition facts before dining- most places post these online or somewhere in the restaurant.  Many restaurants have also revamped their menus to include healthier options.
  
  
  
  

• When Possible...
  
  
  
  • Choose
    
    
    
    
    
    • Boiled, baked, grilled, broiled, steamed, poached, roasted
    
    
    • Brown rice, whole wheat pasta
    
    
    • Don’t be afraid to ask questions about how food is prepared or make special request regarding food preparation without butter or oils.
    
    
    
    
  
  
  • Avoid
    
    
    
    • Breaded, fried, buttered, batter-dipped, marinated salads, au gratin, crispy, pan fried, sauteed, scalloped, stuffed
    
    
    • Buffets
    
    
    • Dishes with lots of cheese, sour cream, mayo, creamy dressings
    
    
    
    
  
  
  
  

Condiments and Sauces

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  • Salad dressings- often loaded with fats and sugars.  Opt for low calorie/fat free/sugar free/light/etc.  When possible choose vinegar and oil or vinaigrette dressings and avoid creamier versions that are often made with unhealthy mayo.  One ladle of creamy dressing may contain approximately 300 calories.
  
  
  • Mustards may be better- these often are calorie free but offer a variety of flavor- (watch for those with mayo added)
  
  
  • Butter, oils, and sprays are loaded with saturated fats.  Choose light sprays and extra virgin olive oil for a healthier meal.
  
  
  • Choose wine, thinned, or stock based sauces.  Avoid anything that sounds creamy.
  
  
  • Adding salsa to entrees and sides is an excellent way to adding healthy flavor.
  
  
  • Choose healthy dip options such as nut butter, cottage cheese, or low fat yogurt
  
  
  
  

Think About Drinks

• 
  
  
  
  • Coffee Creamer- coffee mate sugar free is lower in calories and sugar than most others.  Just remember to measure portions!
  
  
  • Juices- while they may be beneficial, be picky!  Often loaded with sugar, processed ingredients, and unnecessary calories.  Also remember serving sizes.
  
  
  • Coffee- Who doesn’t love a yummy mocha, latte, cappuccino, frappaccino?  These are often loaded with fat and calories.  Choose skim or soy milk with sugar free flavors when able and opt for a smaller size.
  
  
  • Sodas- Recent studies suggest that adults who drink one or more sodas a day — diet or regular — had about a 50 percent higher risk of metabolic syndrome — a cluster of risk factors such as excessive fat around the waist, low levels of “good” cholesterol, high blood pressure and other symptoms.
  
  
  • Limit alcohol consumption in general and avoid cocktails made with multiple mixers or juice, these are loaded with calories.  Healthier choices include a glass of wine or diet soda/seltzer water with a splash of fresh fruit juice.
  
  
  • Green Tea- This is a very healthy option for a warm drink.  It has great metabolism boosting properties and may be purchased in a variety of flavors and with or without caffeine.
  
  
  
  

Smart Portion Size Guide

I found this on nutritionrichfoods.org and thought it was very helpful...

Comparing your portion sizes to everyday objects helps you choose the amounts that are right for you. Use the portion size guide below to gauge how much you're eating. To find your personal pyramid and the amounts from each food group that are right for you, go to MyPyramid.gov.

Fruits

• 1 medium apple or orange = a baseball


• 1/2 cup raisins = a large egg


• 1 cup 100% fruit juice = 1 small (8 oz) carton

Vegetables

• 1 cup vegetables = a baseball


• 1 cup raw, leafy vegetables = a baseball


• 1 small baked potato = a computer mouse

Grains

• 1/2 cup cooked cereal, pasta or rice = a computer mouse


• 1 cup dry cereal = a baseball


• 1 bagel = a hockey puck


• 1 tortilla = a small (7-inch) salad plate


• 1 pancake or waffle = a music CD


• 4 small cookies such as vanilla wafers = 4 casino chips

Meat & Beans

• 3 ounces cooked meat, poultry or fish = a deck of cards


• 2 tablespoons peanut butter = a golf ball


• 1/2 cup beans = a computer mouse

Milk, Cheese and Yogurt

• 1 cup milk = a small (8 oz) chug


• 1-1/2 ounces cheese = about 3 1-inch cubes


• 1 cup yogurt = an 8-ounce yogurt container