Food Frauds That Can Wreck Your Diet

Caesar Salad A small bowl can have almost 300-400 grams of fat just in the dressing. Food fix: Use 1 tablespoon of dressing and 2 tablespoons of tangy Parmesan cheese. Fresh Smoothies Packed with a whopping 80 grams of sugar with 350 calories or more, there is very little protein and no fresh fruit. Fruit concentrates are used instead of fresh fruit. Sorbet, ice cream, and sweeteners are no better than a milkshake. Food fix: Get a small cup and ask for fresh fruit, low-fat yogurt, milk, protein powder blended with protein for good nutrition. Energy Bars These are no more than enhanced candy bars with more calories ( 500+) and a higher price tag. The compact size leaves people unsatisfied--a few bites and they're gone. Food fix: Choose bars with 200 calories or less, some fiber, at least 5 grams of protein to help provide energy when sugar rush fades. Chicken Burrito PThese are packed with 1,000 and plenty of saturated fat, cheese, sour cream, and fat in a jumbo flour tortilla. A burrito as big as your forearm is too big a serving. Food fix: Share one or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with a tasty, low-calorie salsa. Sugar-Free Foods This is a problem if you think you have to order a large order of fries or big dessert. Just upsizing fries adds 300 calories to your meal. Eating more calories than you burn makes you gain weight. Food fix; watch your total calories. Enhanced Water Vitamins added to bottled water as well as sugar add up to as many as 125 calories. Food fix: Refrigerate tap water and to make more appealing, try packets of crystallized lemon adds flavor without added calories. 2% Milk This has more than half saturated fat of whole milk. Here's what's in a cup of milk: Whole milk--(3.25%) = 150 calories, 8 grams fat, 5 grams saturated fat. Reduced fat--(2%) = 130 calories, 5 grams fat, 3 grams saturated fat. Skim (nonfat)--80 calories, 0 grams fat, 0 grams saturated fat. Food fix: Like whole milk, blend with 2%, then with 1%, then skim, until you get used to the taste of nonfat milk. 2% Milk Latte This adds up to 580 calories, 15 grams saturated fat in a 20-ounce white chocolate mocha (which is more than a quarter pound burger with cheese.) Food fix: try a sweetened, frothy beverage for a diet splurge. Limit the damage with a nonfat (skim) milk--no whipped cream--to avoid the 130 calories and the 2/3 saturated fat. Turkey Hot Dogs The nutritional content varies according to the brand. It may say "less fat" on the label but it may have plenty of fat in each sausage. Food fix: compare nutrition labels for the lowest fat content. Some good choices available or eat a few times a year. Breakfast Muffins Altough better than donuts, they are still sugary cakes of refined flour. A store-bought muffin contains about 500 calories and 11 teaspoons of sugar. Food fix: Eat one that is no larger than 2-1/2 inches in diameter. Look for 100-calorie muffins at the store. Some brands can be a good source of whole grains and fiber. Low-Fat Granola This low-fat crunchy cereal has 10% fewer calories, but full of sugar. Low-fat label leads to overeating. A study at Cornell University found that people eat 49% more granola when they thought it was low-fat, going over 10% calorie savings. Food fix: Look for low-sugar, whole-grain cereal, sweetened with fresh fruit. Low-fat Yogurt This is a nutrition superstar that is rich in protein and calcium. Also, many yogurts have lots of added sugar. Some brands have 39 or more grams of fructose, sucrose, other sweetneners. Compare plain to fruited yogurt to see the difference in sugars that have naturally added milk and sugar on the nutrition label. Food fix: 6 ounces should be 90 - 130 calories and under 20 grams of sugar. Avoid sugary "fruit on the bottom" yogurts. Blend sweetened yogurt with plain, nonfat yogurt. Multi-Grain Products With more than one type of grain, products made from refined grains such as white flour have been stripped of fiber and many nutrients. Food fix: Look for "100% whole grain", like oats and wheat, as the first ingredients. Also choose brands with more fiber. Light Olive Oil Anything labeled "light" is enticing when watching your weight. Sometimes food may not be what you expect. LIght olive oil has the same calorie and fat content as other types. It is just has a lighter color and taste. Food fix: compare labels in the store for light foods when saving calories. Added Omega-3 Some yougurt, milk, eggs, cereal, and other foods have a boost of added omeaga-3. It may not contain omega-3 that is best for the heart--EPA or DHA. Or it may have EPA/DHA, but just smidgen, less than one bite of salmon. It may have ALA from vegetable sources, but not as potent or beneficial as DHA/EPA. Food fix: try 6 ounces salmon,which has 100 times more Omega-3 than a serving of fortified of yogurt. Vegetarians consider algae-derived Omega-3 as supplements. Iced Tea Antioxidants like iced tea don't make a health food: there is too much added sugar which turns a tall glass into a health hazard. A 20-ounce bottle has more than 200 calories and 59 grams of sugar. Food fix: skip "sweet tea" in favor of unsweetened iced tea. Try lemon or artificial sweeteners to add zing without the calories. Herbal or berry teas give a mildly sweet taste without the sugar. Microwave Popcorn "Snack" can be misleading on microwave popcorn. One brand packs 9 grams of fat in each "snack size" bag. Food fix: compare nutrition labels to get lower-fat popcorn that has no transfat. Sprinkle Parmesan cheese or low-fat salt spice blends for added flavor without a lot of fat. Iceberg Lettuce It may be big on crunch, but it has zero on vitamins and flavor. The boring taste leads people to use more dressing or toppings. Food fix: Add spinach or arugula to the mix. Cruble 2 tablespoons (100 calories) of blue cheese or feta on top. Toss with a splash of oil or vinegar to spruce flavor without the calories. Salty Toppings {rpcessed artichoke hearts, chickpeas, and olives are salt shockers lurking at the salad bar. Avoid getting too much by limiting anything that come s from a can. Pass up cured meats; instead choose beans or tuna, but not both. Food fix: try radishes, bell peppers, cucumbers, and other fresh vegetables that are low in sodium. Be sure to rinse beans to remove most of the salt. Coleslaw Cabbage is okay, but coleslaw can be a diet disaster. One popular restaurant has a small cup (4.5 ounce) with 260 calories and 21 grams of fat; 1/3 of people's daily limit due to the mayonnaise. Food fix: some place make a healthier coleslaw--just ask for nutrition information. If making at home, use a low-fat mayonnaise or nonfat yogurt. Banana Chips Deep-fried bananas have 145 calories, 9 grams of fat, and 8 grams of saturated fat--as much as a fast-food hamburger. Food fix: try a fresh banana, which is four times more food, 0 grams fat and 100 calories. Source www.webmd.com/diet/ss/slideshow-foods-that-can-wreck-you-diet.

Raising Fit Kids: Healthy Nutrition, Exercise, and Weight

For Kids, Healthy Habits Means Healthy Weights Kids don't need fad diets, radical weight-loss plans, or extreme workouts. With the right habits, you can keep a child a healthy weight, or help them slim down if they have extra pounds. Healthy Habit 1: Eat Dinner as a Family If you cook at home, you can control the menu and make it easier for everyone to eat healthy. Kids who eat on their own, especially in front of the TV, might not pay attention to what or how much they're eating, making it easier to overeat. If kids dislike certain foods, keep serving it--they may like it in time. Healthy Habit 2: Switch Off Screens Kids who spend too much time watching TV, playing video games, or zoning out with a smartphone, the odds are they are doing that instead of something healthy, like being active or getting enough sleep. Don't focus on what kids can't do, but instead on what they can. Make a list of such things like dance to music, play on a backyard playset, ride bikes, or help cook dinner--make it a habit for yourself as well to be a role model. Healthy Habit 3: Use Pedometers to Get Everyone Moving Inspire the whole family to get out as an incentive for kids to exercise. The idea is to give each family member a pedometer or activity tracker. Healthy Habit 4: Make Smart Sacks an Easy Choice Stock refrigerator with healthy snacking options to avoid kids eating unhealthy snacks. Keep portions of cut-up veggies, trail mix, or cheese and crackers as healthy snack options. Healthy Habit 5: Make Time for ZZZ's Kids who are tired, moody, or cranky, make for harder food choices like exercising and choosing water over soda. Bedtime makes it harder for teens as the body clock resets at puberty, making them more wired to stay up late. It is important to keep sleep a priority by encouraging everyone to stick to a bedtime routine, especially on weekends. Healthy Habit 6: Be Consistent Stick to a plan to encourage healthy habits about exercise and bedtime. Kids are most likely to accept rules: hesitation will make them argue and push back. Persistence helps them embrace healthy habits that will benefit for the rest of their lives. Source www.webmd.com/parenting/raising-fit-kids.

Vitamins and Minerals from A to Z

Vitamin A There are two main types of vitamin A. One comes from animal sources of food. People need this to help see at night, make red blood cells, and fight off infections. The other is in plant foods, which help prevent eye problems related to age-related macular degeneration, and to cells all over the body. To get vitamin A, eat orange veggies and fruits like sweet potatoes, cantaloupe, spinach and other greens, dairy products, and seafood, like shrimp and salmon. However, too much vitamin A can hurt the liver. Vitamin B-12 Eating this vitamin before heading out for a day at the gym in foods like hard-boiled eggs and cereals with this vitamin, helps the body to break down food and energy. Athletes and trainers take supplements before workouts, but don't use to boost success if you're getting enough in your meals. Vitamin C It is a myth that vitamin C doesn't prevent colds like over-the-counter remedies say. If you get symptoms, drink orange or grapefruit juices to stay hydrated and feel better soon. The body needs vitamin C to help bones, skin, and muscles to grow. You can get plenty of vitamin C from bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies. Calcium Calcium, when mixed with sand, helps harden concrete. The strength creates a building block for bones and teeth. This is key to making muscles, like the heart, move. You can get calcium from milk, cheese, yogurt, other dairy foods, green vegetables like kale and broccoli. How much is needed depends on your age and sex. You should check with your doctor about taking supplements. Vitamin D Like calcium, vitamin D keeps bones strong and nerves carrying messages. It plays an important role in fighting germs. However, watch your time in the sun (10 - 15 minutes on clear days without sunscreen), but is the best source of vitamin D. You can also eat fish, like salmon, tuna, and mackerel. There is a little vitamin D in egg yolks, and you can get milk and orange juice with added vitamin D. Vitamin E Also called an antioxidant, vitamin E protects cells from damage caused by cigarette smoke, pollution, sunlight and more. Vitamin E helps cells talk to each other as well as keep the blood moving. Sunflower seeds and nuts like almonds, hazelnuts, and peanuts are good sources of vitamin E. If you have an allergy to these foods, vegetable oils like safflower and sunflower, spinach and broccoli have vitamin E too. Folic Acid If you're pregnant, folic acid is a must as it helps make DNA and prevent spina bifida and other birth defects. Asparagus, Brussel sprouts, dark leafy greens, oranges, orange juice, legumes--like beans, peas, and lentils--are rich in folic acid. The doctor can suggest supplements too. Vitamin K This vitamin is important for blood clotting and healthy bones. However, people taking Warfarin, a blood thinner, should be careful what they eat as vitamin K may react badly to the drug. A serving of leafy greens like spinach, kale, and broccoli can give you plenty of vitamin K for the day. Also, the Japanese dish--Natto, made from fermented soybeans--has even more. Iron If you have low levels of iron, the body doesn't make enough healthy red blood cells, and with them, you can't get enough oxygen to the tissues. Pregnant women and those with a heavy menstrual cycle are more likely to have anemia--a medical name for not enough iron in the blood. To keep your iron levels up, eat beans, lentils, liver, oysters and spinach. Dark chocolate with 45% cacao has iron. Magnesium This mineral plays a role in making muscles squeeze and keeps the heart beating. It also helps control blood sugar and blood pressure, makes proteins and DNA, and turns food into energy. Foods like almonds, cashews, spinach, soybeans, avocado, and whole grains contain magnesium. Potassium Bananas as well as leafy greens, are a good source of potassium, which helps your blood pressure to stay within a normal range, and helps your kidneys work. If your levels are too low or too high, it can make your heart and nervous system shut down. You should watch your salt intake as the body needs the right aomount of sodium and potassium. Eat raw cantaloupe, carrots and tomatoes to get potassium. Zinc Without zinc, you can't taste or smell, and your immune system needs it to help cuts, scrapes, and sores to heal. It can also help your sight as you age. While you can get zinc from plant sources like seasame and pumpkin seeds, chick peas (garbanzo beans), lentils, and cashews; it is easier for your body to absorb zinc if you get it from animal sources like oysters, beef, crab, lobster, and pork. Source www.webmd.com/vitamin-and-supplements/ss/slideshow-vitamins-minerals-overview.

Foods That Help Fight Depression

TurkeyBrazil Nuts Snacks that are rich in selenium help protect the body from tiny, damaging particles--or free radicals. One study--in young people do not have enough of this nutrient in their diets, they are more likely to be depressed. Researchers are not sure if the low selenium causes depression. One Brazil nut has almost half the daily requirement of the mineral; be careful to limit how much you eat. Other foods with selenium are brown rice, lean beef, sunflower seeds, and seafood. Carrots Carrots are full of beta-carotene, but you can also get it from pumpkin, spinach, sweet potatoes and cantaloupe. Studies have linked beta-carotene to lower levels of depression. There isn't enough evidence to be sure it prevents the disorder, but it can't hurt to get more in your diet. Clams and Mussels These are a good source of the vitamin B-12. Some studies say people with low levels of B-12 are more likely to have depression. A lack of B-12 causes a shortage of S-adenosylmethionine (SAM); a mineral the brain needs to process other chemicals that affect mood. Other foods with B-12 are lean beef, milk and eggs. Coffee A jolt of caffeine can be a pick-me-up to help with motivation. If you have post-partum depression or a panic disorder, however, some studies say coffee may make the symptoms worse. Other researchers say a cup of joe can lower the risk of getting depression, but they are not sure why. Leafy Greens Leafy greens are packed with folate that tell your brain cells where to work well to protect against depression. Food manufacturers in the U.S. add the vitamin B-9 to enriched grains like pasta and rice. You can also get them from lentils, lima beans, and asparagus. Salmon Salmon and other fish like herring and tuna are high in poly-unsaturated fats. Researchers say it helps fight depression. The type of fat--Omega-3 fatty acids--help the brain cells use chemicals that can affect the mood. A few studies show people who weren't depressed had higher levels of omega-3's than those with the mood disorder. Milk A good source of vitamin D, low levels of vitamin D in the body sometimes cause depression. A Norwegian study found that people who took vitamin D supplements were less depressed a year later than those who didn't. If you don't like milk, you can boost vitamin D in your diet with enriched cereals and juices and canned fish. Caution: Alcohol Although it might take the edge of your worries, or make you feel more social, the best time to drink wine, beer or mixed drinks is in moderation. While they may make you feel better in the moment, heavy drinking makes depression symptoms worse over time because alcohol makes the brain less active. It also makes anti-depressant medications less effective. Caution: Junk Food It may be fast and filling, cut processed foods can be bad news for your mood. Scientists have studied diets that are high in sugar--simple carbohydrates and fatty foods--can affect how you feel. Many have found a link between unhealthy eats and depression. The best bet is to eat a well-balanced diet plenty of fruits, vegetables, whole grains or lean protein. Source www.webmd.com/depression/ss/slideshow-foods-fight-depression.