Most Americans consume too many calories and not enough nutrients, according to the latest revision to the Dietary Guidelines for Americans. In January 2005, two federal agencies--the Department of Health and Human Services and the Department of Agriculture (USDA)--released the guidelines to help adults and children ages 2 and up live healthier lives.

Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers.

Of course old habits are hard to break, and the notion of change can seem overwhelming. But it can be done with planning and a gradual approach, says Dee Sandquist, a spokeswoman for the American Dietetic Association (ADA) and manager of nutrition and diabetes at the Southwest Washington Medical Center in Vancouver, Wash.

"Some people can improve eating habits on their own, while others need a registered dietitian to guide them through the process," Sandquist says. You may need a dietitian if you are trying to lose weight or if you have a health condition such as osteoporosis, high blood pressure, high cholesterol, or diabetes.

Sandquist says that many people she counsels have been used to eating a certain way and never thought about what they were actually putting into their bodies. "Someone may tell me they drink six cans of regular soda every day," she says. "When they find out there are about nine teaspoons of sugar in one can, it puts things in perspective. Then I work with the person to cut back to three cans a day, then to two and so on, and to start replacing some of the soda with healthier options."

Others are eating a lot of food between mid-day and bedtime because they skip breakfast, Sandquist says. Another common scenario is when someone has grown up thinking that meat should be the focus of every meal. "We may start by having the person try eating two-thirds of the meat they would normally eat, and then decreasing the portion little by little," Sandquist says. Cutting portion size limits calories. So does eating lean cuts of meat and using lower-fat methods of preparation such as broiling.

Sandquist says that when people strive for more balance in their diets, they tend to enjoy mixing up their food choices. "A lot of times, they've been eating the same things over and over. So when they start trying new foods, they find out what they've been missing."

Barbara Schneeman, Ph.D., director of the Food and Drug Administration's Office of Nutritional Products, Labeling, and Dietary Supplements, encourages consumers to make smart food choices from every food group. "The Nutrition Facts label is an important tool that gives guidance for making these choices," she says. The label shows how high or low a food is in various nutrients.

Experts say that once you start using the label to compare products, you'll find there is flexibility in creating a balanced diet and enjoying a variety of foods in moderation. For example, you could eat a favorite food that's higher in fat for breakfast and have lower-fat foods for lunch and dinner. You could have a full-fat dip on a low-fat cracker. "What matters is how all the food works together," Sandquist says.

Older people are most likely to improve their eating habits, but nutrition is important for people of all ages, says Walter Willet, M.D., chairman of the nutrition department at the Harvard School of Public Health. "We know that when people have health problems or their friends become ill, these are strong motivators of change," says Willet. "The more serious the health condition, the more serious the change. We'd rather people made changes early and prevent health problems in the first place."

So what if you're feeling trapped by a diet full of fast-food burgers and cookies? You can work your way out slowly but surely. Here are tips to move your eating habits in the right direction.

Look at What You Eat Now
Write down what you eat for a few days to get a good picture of what you're taking in, suggests Cindy Moore, director of nutrition therapy at the Cleveland Clinic Foundation. "By looking at what you eat and how much you're eating, you can figure out what adjustments you need to make," she says.

Sometimes she asks patients to write down what they are feeling. Were you nervous, happy, or sad when you ate five slices of pizza in one sitting? "The very nature of writing things down in a food diary can help patients make changes," Moore says. "Someone will tell me, ‘I didn't want to have to write that I ate nine cookies, so I ate two instead.'"

Start With Small Changes
You don't have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. "If you want to eat more vegetables, then try to add one more serving by sneaking it in," Moore says. "Add bits of broccoli to something you already eat like pizza or soup. If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup."

When you think about what you need to get more of, the other things tend to fall into place, Moore says. "If you have some baby carrots with lunch or add a banana to your cereal in the morning, you're going to feel full longer." You won't need a food that's high in sugar or fat an hour later, she adds.

Also, look for healthier versions of what you like to eat. If you like luncheon meat sandwiches, try a reduced-fat version. If you like the convenience of frozen dinners, look for ones with lower sodium. If you love fast-food meals, try a salad as your side dish instead of french fries.

"Pick one or two changes to start with," Moore says. "Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more. In six to 12 months, you'll find that you've made substantial changes."

Use the Nutrition Facts Label
To make smart food choices quickly and easily, compare the Nutrition Facts labels on products. Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.

Keep saturated fat, trans fat, cholesterol, and sodium low, while keeping fiber, potassium, iron, calcium, and vitamins A and C high. Be sure to look at the serving size and the number of servings per package. The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.

The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the weight (grams, milligrams, or ounces) of each product.

Control Portion Sizes
Understanding the serving size on the Nutrition Facts label is important for controlling portions, Moore says. "Someone may have a large bottled drink, assuming it's one serving," she says. "But if you look at the label, it's actually two servings. And if you consume two servings of a product, you have to multiply all the numbers by two." When the servings go up, so do the calories, fat, sugar, and salt.

Moore also suggests dishing out a smaller amount on your plate or using smaller plates. "If you put more food in front of you, you'll eat it because it's there," she says. According to the ADA, an average serving size of meat looks like a deck of cards. An average serving size of pasta or rice is about the size of a tennis ball. Here are some other ways to limit portions: Split a meal or dessert with a friend at a restaurant, get a doggie bag for half of your meal, get in the habit of having one helping, and ask for salad dressing, butter, and sauces on the side so you can control how much you use.

Control Calories and Get the Most Nutrients
You want to stay within your daily calorie needs, especially if you're trying to lose weight, says Eric Hentges, Ph.D., director of the USDA Center for Nutrition Policy and Promotion. "But you also want to get the most nutrients out of the calories, which means picking nutritionally rich foods," he says. Children and adults should pay particular attention to getting adequate calcium, potassium, fiber, magnesium, and vitamins A, C, and E.

According to the Dietary Guidelines, there is room for what's known as a discretionary calorie allowance. This is for when people meet their recommended nutrient intake without using all their calories. Hentges compares the idea to a household budget. "You know you have to pay all the bills and then you can use the leftover money for other things," he says. "The discretionary calorie allowance gives you some flexibility to have foods and beverages with added fats and sugars, but you still want to make sure you're getting the nutrients you need."

For example, a 2,000-calorie diet has about 250 discretionary calories, according to the Dietary Guidelines.Know Your Fats
Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K. But fat also has nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you eat too much fat every day, you may get more calories than your body needs, and too many calories can contribute to weight gain.

Too much saturated fat, trans fat, and cholesterol in the diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart disease. "Consumers should lower all three, not just one or the other," says Schneeman. Saturated fat is found mainly in foods from animals. Major sources of saturated fats are cheese, beef, and milk. Trans fat results when manufacturers add hydrogen to vegetable oil to increase the food's shelf life and flavor. Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, and other snack foods. Cholesterol is a fat-like substance in foods from animal sources such as meat, poultry, egg yolks, milk, and milk products.

Most of your fats should come from polyunsaturated and monounsaturated fatty acids, such as those that occur in fish, nuts, soybean, corn, canola, olive, and other vegetable oils. This type of fat does not raise the risk of heart disease and may be beneficial when consumed in moderation.Make Choices That Are Lean, Low-fat, or Fat-free
When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fat-free. Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off.

If you frequently drink whole milk, switch to 1 percent milk or skim milk. Many people don't taste a difference. Some mix whole milk with lower-fat milk for a while so the taste buds can adjust. This doesn't mean you can never eat or drink the full-fat versions, Schneeman says. "That's where the discretionary calories come in."Other tips to reduce saturated fat include cooking with non-stick sprays and using olive, safflower, or canola oils instead of lard or butter. Eat more fish, which is usually lower in saturated fat than meat. Bake, grill, and broil food instead of frying it because more fat is absorbed into the food when frying. You could also try more meatless entrees like veggie burgers and add flavor to food with low-fat beans instead of butter.

Focus on Fruit
The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet. Fruit intake and recommended amounts of other food groups vary at different calorie levels. An example of two cups of fruit includes: one small banana, one large orange, and one-fourth cup of dried apricots or peaches.

Eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices. "The whole fruit has more fiber, it's more filling, and it's naturally sweet," says Marilyn Tanner, a pediatric dietitian at the Washington University School of Medicine in St. Louis. Still, some juices, such as orange and prune, are a good source of potassium.

Ways to incorporate fruit in your diet include adding it to your cereal, eating it as a snack with low-fat yogurt or a low-fat dip, or making a fruit smoothie for dessert by mixing low-fat milk with fresh or frozen fruit such as strawberries or peaches. Also, your family is more likely to eat fruit if you put it out on the kitchen table.

Eat Your Veggies
The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day.

Tanner suggests adding vegetables to foods such as meatloaf, lasagna, omelettes, stir-fry dishes, and casseroles. Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches. "Involve kids by letting them help pick vegetables in different colors when you're shopping," Tanner suggests. Get a variety of dark green vegetables such as broccoli, spinach, and greens; orange and deep yellow vegetables such as carrots, winter squash, and sweet potatoes; starchy vegetables like corn; legumes, such as dry beans, peas, chickpeas, pinto beans, kidney beans, and tofu; and other vegetables, such as tomatoes and onions.

"Look for ways to make it convenient," Tanner says. "You can buy salad in a bag. Or buy a vegetable tray from the grocery store and put it in the refrigerator. Everything's already cut up and you can just reach in and eat it throughout the week."

Make Half Your Grains Whole
Like fruits and vegetables, whole grains are a good source of vitamins, minerals, and fiber. The Dietary Guidelines recommend at least three ounces of whole grains per day. One slice of bread, one cup of breakfast cereal, or one-half cup of cooked rice or pasta are each equivalent to about one ounce. Tanner suggests baked whole-grain corn tortilla chips or whole-grain cereal with low-fat milk as good snacks.

In general, at least half the grains you consume should come from whole grains. For many, but not all, whole grain products, the words "whole" or "whole grain" will appear before the grain ingredient's name. The whole grain must be the first ingredient listed in the ingredients list on the food package. The following are some whole grains: whole wheat, whole oats or oatmeal, whole-grain corn, popcorn, wild rice, brown rice, buckwheat, whole rye, bulgur or cracked wheat, whole-grain barley, and millet. Whole-grain foods cannot necessarily be identified by their color or by names such as brown bread, nine-grain bread, hearty grains bread, or mixed grain bread.

Lower Sodium and Increase Potassium
Higher salt intake is linked to higher blood pressure, which can raise the risk of stroke, heart disease, and kidney disease. The Dietary Guidelines recommend that people consume less than 2,300 milligrams of sodium per day (approximately one teaspoon of salt). There are other recommendations for certain populations that tend to be more sensitive to salt. For example, people with high blood pressure, blacks, and middle-aged and older adults should consume no more than 1,500 milligrams of sodium each day.

Most of the sodium people eat comes from processed foods. Use the Nutrition Facts label on food products: 5%DV or less for sodium means the food is low in sodium and 20%DV or more means it's high. Compare similar products and choose the option with a lower amount of sodium. Most people won't notice a taste difference. Consistently consuming lower-salt products will help taste buds adapt, and you will enjoy these foods as much or more than higher-salt options.

Prepare foods with little salt. The DASH (Dietary Approaches to Stop Hypertension) eating plan from the National Heart, Lung, and Blood Institute recommends giving flavor to food with herbs, spices, lemon, lime, vinegar, and salt-free seasoning blends. Consult with your physician before using salt substitutes because their main ingredient, potassium chloride, can be harmful to some people with certain medical conditions.

Also, increase potassium-rich foods such as sweet potatoes, orange juice, bananas, spinach, winter squash, cantaloupe, and tomato puree. Potassium counteracts some of sodium's effect on blood pressure.

Limit Added Sugars
The Dietary Guidelines recommend choosing and preparing food and beverages with little added sugars. Added sugars are sugars and syrups added to foods and beverages in processing or preparation, not the naturally occurring sugars in fruits or milk. Major sources of added sugars in the American diet include regular soft drinks, candy, cake, cookies, pies, and fruit drinks. In the ingredients list on food products, sugar may be listed as brown sugar, corn syrup, glucose, sucrose, honey, or molasses. Be sure to check the sugar in low-fat and fat-free products, which sometimes contain a lot of sugar, Tanner says.

Instead of drinking regular soda and sugary fruit drinks, try diet soda, low-fat or fat-free milk, water, flavored water, or 100 percent fruit juice.

For snacks and desserts, try fruit. "People are often pleasantly surprised that fruit is great for satisfying a sweet tooth," Tanner says. "And if ice cream is calling your name, don't have it in the freezer. Make it harder to get by having to go out for it. Then it can be an occasional treat."

Smart Snacks
Unsalted pretzels
Applesauce
Low-fat yogurt with fruit
Unbuttered and unsalted popcorn
Broccoli, carrots, or cherry tomatoes with dip or low-fat yogurt
Grapes
Apple slices with peanut butter
Raisins
Nuts
Graham crackers
Gingersnap cookies
Low- or reduced-fat string cheese
Baked whole-grain tortilla chips with salsa
Whole-grain cereal with low-fat milk

Exercise Made Easy
The 2005 Dietary Guidelines recommend finding your balance between food and physical activity. Consuming more calories than you expend leads to weight gain. More than half of all Americans don't get the recommended amount of physical activity. To reduce the risk of chronic disease in adulthood, engage in at least 30 minutes of moderate activity a day on most days of the week. Children and adolescents should engage in at least 60 minutes a day on most, and preferably all, days of the week.

To manage body weight and prevent gradual weight gain, people should exercise about 60 minutes at a moderate to vigorous intensity on most days of the week, while not exceeding recommendations for caloric intake. Sixty to 90 minutes may be needed to maintain weight loss.

The more vigorous the activity and the longer the duration, the more health benefits you'll get. But every little bit counts. Here are some examples of easy ways to work exercise into your day:

Take a 10-minute walk after breakfast, lunch, and dinner to reach the goal of 30 minutes per day.
Park your car in the farthest spot when you run errands.
Take a family walk after dinner.
Walk your dog.
Do yard work.
Wash your car by hand.
Pace the sidelines at kids' athletic games.
Ask a friend to exercise with you.
Run around and play with your children for 30 minutes a day.
Walk briskly at the mall.
Take the stairs instead of the elevator.

Eating Healthy on a Budget
By: Fanny M

For many people, a limited food budget can be a real roadblock to healthy eating. It is an unfortunate fact of life that some of the lowest priced foods, from fast food value menus to cheap potato chips, are also some of the least healthy. It is possible, however, to create excellent tasting, nutritious meals, even on a tight budget.

The key to planning and creating healthy meals on a limited budget is good forward planning and solid nutritional knowledge.

Step 1 – The shopping list
Anyone who has visited a supermarket lately knows how dangerous it is to enter the store without a shopping list in hand. Shopping without a sense of what you need – and don’t need – opens you up to all manner of temptation, and most of those tempting foods are not nutritious.

In addition, picking up all those extra items can easily blow your food budget and leave you without the funds to plan those healthy, nutritious meals. A good trick is to keep a note pad near the table or refrigerator. Having the notepad within easy reach makes it easy to keep track of the foods you need to stock up on.

Step 2 – Watch those flyers
Most major food store chains publish weekly sales ads, usually as inserts in the local newspaper. Keeping track of these sales, and taking advantage of the low prices to stock up, is a great way to gather a cupboard full of healthy food. Once the pantry is full of fruits, vegetables and other healthy fare, it will be much easier to create healthy recipes the entire family will love. In addition, locally grown, in season fruits and vegetables are usually more of a bargain than out of season or shipped fruits and vegetables.

Step 3 – Stock up on staples
Essential staple foods, such as flour, rice, and pasta are frequently put on sale as loss leaders at major groceries. Stocking up on these essentials when prices are low is a great way to stretch any food budget.

Step 4 – Never shop when you are hungry
The old advice to never shop when you are hungry is definitely true. Shopping when you are hungry is a sure way to give into temptation, bust the food budget, and stock up on all the wrong foods.

Step 5 – Become a label guru
Nutritional labels contain a wealth of information, but it is up to each shopper to read those labels and understand what they mean. Nutritional labels contain complete information on not just calories and fats, but the amounts of various essential vitamins and minerals as well. It is important to know how to read labels in order to get the best nutritional bang for your food bucks.

Step 6 – Pay close attention to package sizes
Just because two cans look alike it does not mean they are. Packaging can be deceptive, so get in the habit of comparing weights when shopping for canned fruits, vegetables and other items. Also take advantage of the lower prices available on store brand and generic products.

Step 7 – Use coupons, but do it wisely
Manufacturers coupons can be a great deal when used on products you already buy. Buying something simply because you have a coupon, however, is typically not a good idea.

Step 8 – Replace meat with beans and other less costly substitutes
Eating less meat and more beans and lentils is a good way to save money on your food budget while still getting the protein you and your family need. Try experimenting with some vegetarian recipes for interesting ways to use these non meat alternatives.

In addition to the tips listed above, there are several ways that smart shoppers keep their food budgets at a minimum while preparing delicious, nutritious meals for their family every day.

One trick is to keep the refrigerator and the pantry well stocked with staple foods. Keeping a good supply of staples on hand will avoid unnecessary trips to the store and also avoid the need to buy such products when they are not on sale. When staples such as bread, flour, peanut butter, canned vegetables, etc. are on sale, be sure to stock up.

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The Importance of Antioxidants in Your Diet
By: Fanny M

Everyone has heard the news about antioxidants and their importance to good health and proper nutrition. It seems the more scientists learn about antioxidants, the more their value and potential increases. Antioxidants have shown promise in everything from preventing heart disease to slowing the degeneration of the eyes and brain.

Antioxidants work in a fairly straightforward way. What makes them so effective is their ability to neutralize a group of highly reactive, highly destructive compounds known as free radicals.

The production of free radicals is a normal bodily process, and it is part of the process of breathing and living. Free radicals are normally neutralized by the body’s natural defense system, rendering them harmless. However, anything that weakens the body’s natural defenses weakens its ability to fight off these free radicals. Those weakening agents include environmental pollution, excess UV radiation and even excessive consumption of alcohol.

When free radicals are not properly neutralized, the body is left open to damage. Free radicals can damage the structure and function of cells in the body, and recent evidence suggest that free radicals contribute to the aging process and may play a role in a great many illnesses, including cancer and heart disease.

While vitamin supplements containing antioxidants such as vitamin C can be important, there is no substitute for a healthy diet. It is estimated that foods contain more than 4,000 compounds that have antioxidant qualities. Eating a healthy diet is the only way to take advantage of these antioxidant properties. In addition to the well known antioxidants like vitamin C and vitamin E, healthy foods like fruits, vegetables and whole grains also contain lots of lesser antioxidants. Scientists are only now discovering the important role these lesser known antioxidants have in keeping the body healthy.

Let’s examine some of the dietary sources for the major antioxidant vitamins.

Vitamin C
Vitamin C is probably the most studied of all the antioxidant vitamins. Also known as ascorbic acid, vitamin C is a water soluble vitamin found in all bodily fluids, and it is thought to be one of body’s first lines of defense against infection and disease. Since vitamin C is a water soluble vitamin, it is not stored and must be consumed in adequate quantities every day. Good dietary sources of vitamin C include citrus fruits such as oranges and grapefruits, green peppers, broccoli and other green leafy vegetables, strawberries, cabbage and potatoes.

Vitamin E
Vitamin E is a fat soluble vitamin that is stored in the liver and other tissues. Vitamin E has been studied for its effects on everything from delaying the aging process to healing a sunburn. While vitamin E is not a miracle worker, it is an important antioxidant, and it is important that the diet contain sufficient amounts of vitamin E. Good dietary sources of this important nutrient include wheat germ, nuts, seeds, whole grains, vegetable oil, fish liver oil and green leafy veggies.

Beta-carotene
Beta-carotene is the nutrient that gives flamingos their distinctive pink color (they get it from the shrimp they eat). In the human world, beta-carotene is the most widely studied of over 600 carotenoids that have thus far been discovered. The role of beta-carotene in nature is to protect the skins of dark green, yellow and orange fruits from the damaging effects of solar radiation. Scientists believe that beta-carotene plays a similar protective role in the human body. Sources of beta-carotene in the diet include such foods as carrots, squash, sweet potatoes, broccoli, tomatoes, collard greens, kale, cantaloupe, peaches and apricots.

Selenium
Selenium is one of the most important minerals in a healthy diet, and it has been studied for its ability to prevent cell damage. Scientists see this ability to protect cells from damage as possibly important in the prevention of cancer, and selenium is being studied for possible cancer preventative properties. It is important to get the selenium you need from your diet, since large doses of selenium supplements can be toxic. Fortunately, selenium is easily found in a healthy diet. Good sources of dietary selenium include fish and shellfish, red meat, whole grains, poultry and eggs, and garlic. Vegetables grown in selenium rich soils are also good sources of dietary selenium.

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The Simple Guide to Good Nutrition
By: Ryan Cote

Good nutrition is critical to a healthy lifestyle, yet there is so much information out there, most people do not have a clear understanding as to what they should and should not be eating. This article will simplify things.

First off, no more will you eat three big meals during the course of the day. To optimize your metabolism and your digestive system, break the day down with five to six small and nutritious meals. We will cover what these meals should be in a second.

When you clog your system with three big meals, your metabolism slows down and your digestive system cannot handle all the food. As a result, you end up with partially-digested food and, for most people, a tired and fatigued feeling.

You want to make sure you eat within one hour of waking up. In other words, do not skip breakfast! If you take away just one thing from this article, let it be that you should eat a big and nutritious meal within one hour of waking up. Furthermore, do not eat within two hours of going to bed. The last thing you want is food sitting in your stomach when your metabolism is at its slowest.

Most people know which foods they should stay away from. The obvious ones include desserts, high-fat meals, candy, fast food and fried food. In fact, most people will feel a big difference simply by staying away from these kinds of foods. The not-so-obvious ones include:

1. Pasta (with the exception being wheat pasta) 2. Fat-free foods (because they are filled with sugar and chemicals) 3. Most frozen meals (because of all the preservatives) 4. Processed meats like fake cold cuts (because of all the preservatives and chemicals) 5. Soda and juices (because of the sugar) 6. Creamy meals (because of the fat)

Furthermore, start getting in the habit of reading the ingredients of the food you buy. If sugar is one of the first three ingredients listed, do not buy it. And if you see hydrogenated oils listed anywhere in the list of ingredients, stay far away. These kinds of fats, called Trans fats, wreck havoc on your body.

As far as what to eat, buying anything at the grocery from the following list is a straight path to better health. These foods include:

1. Fruits like bananas, berries and apples 2. Whole grains including bread and pasta 3. Oatmeal (not the microwave, sugar mix) 4. Low-fat dairy including milk and yogurt 5. Chicken, turkey and fish 6. Vegetables like spinach, squash and tomatoes 7. Olive oil and fresh garlic 8. Eggs 9. Natural peanut butter (the regular kind contains hydrogenated oils) 10. Beans and legumes 11. Almonds and other nuts 12. Water

Simply focus on staying away from the foods you should not eat and buy more of the foods listed above. You will find that the longer you make an effort to do this, the more will power you will slowly develop.

Obviously sometimes you are going to slip, but this is not about perfection. Make a conscious effort to improve your eating habits and you will notice a huge difference in how you look and feel. After all, you are what you eat.

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Understanding fats and carbs

Fats and carbohydrates are two building blocks of a healthy diet, but many people do not understand their role in proper nutrition. While the daily intake of fats and oils should be limited, these elements are still a vital part of the diet. The key is to make smart choices when it comes to fats and oils. That means substituting saturated fats with unsaturated fats, and using healthier, lighter oils in cooking.

Let’s look at the role fats and oils play in the diet. Fats are necessary for supplying energy to the body. In addition, fats supply essential fatty acids and act as carriers for fat soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the carotenoids. In addition, fats have an important role to play as building blocks for various tissues and membranes, and they also play a key role in regulating numerous bodily functions.

Dietary fat is available from a variety of plant and animal sources, and most diets do contain adequate amounts of fat. Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous. Extreme low fat diets should only be undertaking with a doctor’s approval and oversight.

The type and amount of fat in the diet makes all the difference. A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke and other associated diseases. In addition, many long term chronic problems, such as obesity, are associated with high levels of dietary fats.

The greatest risk of complications from excessive fat intake appears to lie with saturated fats and trans fats (fats that are solid at room temperature). One of the best ways to keep levels of saturated fat low is to limit the amount of animal fats that are consumed. These animal based fats include meats like bacon and sausage, as well as butter and ice cream. Dietary cholesterol can be limited by watching the consumption of eggs, organ meats and other foods high in cholesterol.

Food labels do make the complicated process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that contain them. In general, trans fats are found mainly in processed foods.

Some fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating. Examples of these fats include canola oil and olive oil. Cooking with these lighter oils can be a big step toward a healthier diet. Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.

Many types of fish have also been found to be sources of good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3’s have been found to promote good health, and they may even lower cholesterol levels.

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products. It is important to choose carbohydrates carefully, however, since not all are equally healthy.

When choosing breads and cereal, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties. It is also important to limit the intake of sugars, such as soda, candy and highly processed baked goods. Consuming large amounts of such high calorie, low nutrient foods, can make it very difficult to stay on a healthy diet without gaining weight.

Most Americans tend to have too much of certain elements in their diet. Sugar is one such element and salt is the other. While a basic level of sodium in the form of salt is important to proper nutrition, most people consume too much salt in their daily diet. Excess salt consumption can lead to water retention, high blood pressure and other complications. Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet.

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Making Smart Choices

A big part of enjoying healthier eating is buying healthier foods, and that means making smart choices where it matters most – at the supermarket.  Choosing the freshest, healthiest foods is an important first step toward making healthy and delicious meals your whole family will love.

In general, most supermarkets are laid out with the healthiest, most nutritious foods around the perimeter of the store.  That is where most stores locate their produce section, their dairy section, their meat counter, and the like.  Of course, the middle aisles of the grocery store also contain nutritious foods, such as canned and frozen vegetables, whole grain cereals and more.

And of course each shelf of the grocery store also contains both good and bad choices for healthy eating.  For instance, the cereal aisle is home to both the healthy, home grain cereal, and those cereals that contain more sugar than corn.  In many cases, the difference will be obvious from the packaging, while at other times you will need to read the nutritional information carefully to ensure the food is healthy for your family.

Read the Label
As a matter of fact, learning to read nutritional labels is one of the most important skills any health oriented shopper must learn. This government mandated labels contain a wealth of information if you know what to look for.  Not only do nutritional labels contain vital information on calorie counts, fat grams and sodium content, but they contain detailed information on the percentage of each vitamin an mineral a serving contains.

When looking at nutritional labels, however, pay careful attention to the portion size listed.  This is particularly important when looking at calories, fat grams and the amount of sodium.  For instance, a serving of juice is generally 8 ounces, while the average juice glass at your home may be 12 or even 16 ounces.  It is important to carefully look at serving size, and to do the mental calculation necessary to reflect how much of each product will actually be consumed at one sitting.

Opt for Less Processed Meats
When shopping for healthy foods, it is usually better to opt for less processed foods.  For instance, 100% fruit juice would be better than a fruit juice blend that may contain as little as 5% or 10% fruit juice.  And plain frozen vegetables would be healthier than vegetables in a butter sauce.  When shopping for meat, try to buy fresh meat whenever possible.  Frozen meat products, or those already seasoned, heat and eat products, often contain unhealthy ingredients as well as preservatives.

When it comes to dairy products, it is best to buy low fat and non fat varieties when at all possible.  The one exception to this rule is feeding babies and young children.  Their growing bodies need the fat and calories contained in whole milk products, but adults and older children are better served by low fat alternatives.

When choosing canned soups, there are a number of fat free and low sodium varieties.  Try to choose these soups for a healthier lifestyle.  Other high protein, low calorie soup choices include black bean soup, lentil soup and split pea soup.  These healthy soups are good sources of protein, fiber and folate.

Ethnic foods very healthy
Ethnic foods, such as Mexican and Chinese, can be excellent sources of healthy meals, and the traditional ways of preparing such foods are generally very healthy.  It is important to stay as authentic as possible when choosing and preparing Mexican, Asian, Middle Eastern and Italian food.  This will help guarantee both great taste and healthy eating.  For instance, traditional salsa is an excellent, low calorie, and nutritious dip, and the traditional Mexican black bean dip is usually fat free. 

Seasonings can be an excellent way to spice up healthy cooking without adding additional fat and calories.  Herbs and spices are a great way to add zest to any meal, and starting an herb garden of your own is a great way to save both time and money while providing fresh tasting, healthy meals for your family.  When buying spices in the grocery store, be especially careful about sodium content.  Read the label carefully, since the first ingredient on many bottled spices is actually salt (another great reason to start that herb garden).
 
 

High Fiber for Health 
 
 
       
 
The importance of high fiber low fat food
One of the easiest and most effective changes you can make to your diet is to eat more foods rich in fiber, and fewer foods rich in fat.   There are many reasons to boost the intake of fiber while controlling fat, including increased fitness, decreased weight and better overall health.

It is a fact that most people consume too much of what they should not – things like sugar, salt and fat, and not enough of what they should – like vegetables, fruits, and whole grains.  That means that many people are not getting sufficient fiber in their diets, and they may suffer a variety of heath effects as a result.

Of course before you can eat more fiber you need to know where that fiber comes from.  Gauging the amount of fiber in your diet is yet another reason to read nutritional labels carefully.  All packaged and processed foods in the grocery store must carry these labels, and they detail such things as fat, fiber, calories and nutrient values.  Getting familiar with these nutritional labels is a necessary first step to improving any diet.

Increasing the level of fiber in your diet
One important note about increasing the level of fiber in your diet.  While increasing fiber and decreasing fat is certainly a worthy goal, it is best to take things gradually until your body adjusts to the change.  Those accustomed to low levels of fiber often experience bloating, cramps, gas and abdominal pain when suddenly boosting the amount of fiber in their diet.  Increasing the level of fiber gradually helps to avoid these unpleasant side effects.

Most plant based foods contain at least some fiber, but some types of foods contain more than others.  The only foods that do not contain fiber are animal based products.  That means that meats, poultry, seafood, eggs, milk and dairy products do not contain any fiber.  It is important to keep that fact in mind when planning healthy meals.

High fiber sources for your diet
The foods highest in fiber, containing more than 6 grams per serving, include such healthy staples as dried beans, legumes, dried peas, dried fruits, nuts, sunflower seeds, sesame seeds and many types of berries.  These foods are excellent sources of fiber.

Not as high in fiber as those above, but still great sources of fiber are apples, pears, barley, bran muffins, lima beans, brown rice, snow peas, green peas and sweet potatoes.  Baked potatoes are also good sources of fiber, as long as the skin is consumed along with the flesh of the potato.  All these foods contain from 4 to 6 grams of fiber per serving.

Many vegetables and fruits also contain fiber
Many vegetables and fruits also contain fiber, as does rye bread, wheat bead and melons. Most of these foods contain from 2 to 4 grams of fiber, so you will need to add more of them to get the most out of their fiber content.

It is important to take fiber content into account as you do your weekly grocery shopping.  Getting into the habit of reading labels and choosing high fiber foods is the best way to make a long term commitment to healthier eating.

It is important to choose foods high in fiber during every trip to the grocery store.  When choosing bread, crackers and other baked goods, for instance, you should strive to find whole grain varieties that are rich in fiber.  Wheat and rye bread are good sources of fiber, as are bran muffins and many kinds of cereal.

Choosing cereals that are rich in fiber
Choosing cereals that are rich in fiber is a great way to increase the level of fiber intake while enjoying a delicious breakfast every morning.  Cereals that contain wheat bran and oat bran can be excellent sources of fiber.  The most important thing is to read the nutritional label and not rely simply on the claims made on the box.

Many people are under the assumption that cooking fresh vegetables and other fiber rich foods destroys their fiber content, but luckily this is not the case.  While it is true that overcooking certain vegetables can result in some loss of nutrients, cooking has no effect whatsoever on fiber content.  So feel free to prepare those healthy foods any way you want.
 
 On The Spot Health Tip

Citrus fruits have long been known to have many health benefits. They are excellent sources of-Vitamin C,Fiber,Folic Acid and Potassium.

Choose Lean Cuts of Meat 
 
 
       
 
Choosing the leanest cuts of meat for healthy eating

Choosing the right cuts of meat is one of the most difficult things to do when following a healthy lifestyle.  Meat can be among the most calorie and fat dense foods, and it is not always easy to spot the leanest cuts of meat in the butcher’s case.

It is important, however, to choose lean cuts of meat when cooking healthy dishes.  Even the lowest fat meal can be sabotaged by the addition of a high fat pork chop, roast or other cut of meat.

Meat in a Healthy Diet
Of course it is still possible to include meat in a healthy diet.  There are many lean cuts of meat available at the local grocery store, and meet provides much needed protein for energy and muscle development.

The key to buying the leanest cuts of meat for your healthy diet is to examine the cuts of meat carefully, and to have any additional fat trimmed.  In cases where the grocery store has its own butcher, this is a relatively easy process.  Most in store butchers are happy to show customers the various cuts of meat, and to trim the meat to their specification.

In the case of grocery stores where all the cuts of meat is prepackaged, choosing the leanest cuts is often more difficult.  Meat is often packaged to conceal the fat, so additional trimming may need to be done once the meat is purchased.

It is important, however, to trim meat carefully, no matter where it is purchased.  Trimming the extra fat off the meat you cook is very important when preparing healthy meals for yourself and your family.

Shopping for good cuts of poultry
Shopping for good cuts of poultry is much easier than finding the leanest cuts of meat.  That is because the most common poultry products, such as chicken and turkey, are naturally low fat.  There are high fat varieties of poultry, such as goose and duck, but these are not served on a regular basis in most homes.

The biggest problem poultry shoppers face is the calories and fat added by chicken and turkey skin.  Most grocery stores sell skinless varieties of chicken breast, and these can be a great time saver.  If the skinless varieties are a lot more expensive, however, it may be more cost effective to buy the cheaper cuts and remove the skin yourself.

Like poultry, most varieties of seafood are naturally low in fat.  Salmon is probably the best known exception to this rule; salmon is fatty for fish, but still much leaner than many cuts of meat.   Most varieties of fish, however, are naturally lean and very healthy.

As a matter of fact, those striving to follow a healthy diet should try to add more fish and seafood to their diet.  Fish is very high in protein, and low in fat and relatively low in calories.  This is a valuable combination for any one food.

As with many aspects of smart food shopping
As with many aspects of smart food shopping, when it comes to meat, poultry and seafood, fresher is better.  There are a number of prepackaged, ready to heat and eat, varieties of meat, seafood and chicken at the local grocery store. While these products can be fine for an occasional quick meal or snack, they should not form the basis of a healthy diet.

The reason for this is simple.  Processing meats, seafood and poultry often involves the use of unhealthy additives such as preservatives and sodium.  Check the sodium level of any processed meat products you buy, and use such products only occasionally.

While buying fresh meat, seafood and poultry products is best, it is important to handle such foods properly on their journey from the grocery store to the dinner table.  Improper food handling is responsible for the vast majority of food borne illness in the United States, and it is important to handle any raw meat, seafood or poultry product carefully.

Probably the most important part of food handling safety is making sure that foods that are not cooked, such as salads and breads, do not come into contact with raw meat, poultry or seafood.  Most food borne pathogens are killed during the cooking process, but they can easily spread to salads and other uncooked foods if care is not used.

That means scrubbing counter tops carefully with an antibacterial product, using separate cutting boards for meats and vegetables, and of course washing your hands thoroughly after handling meat, poultry or seafood products.
 
 

Low Fat Intake
For Healthier Meals 
 
 
       
 
Keeping fat low for a healthier lifestyle

Everyone has heard about the importance of keeping the level of fat in the diet to a minimum.  While some fat in the diet is necessary, most Americans eat far too many fatty foods.  Fats do play  a vital role in the diet, including in the absorption of important fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K.  These vitamins are stored in fatty tissues, and dietary fat aids in this process.

Too much fat in the diet, however has been linked to high cholesterol, heart disease and even some kinds of cancers.  Eating less fat, especially less saturated fat and trans fats, is an important part of adopting healthier eating habits. 

For this reason, it is important to use foods that are high in dietary fats as an occasional snack or treat, and not as a staple of the diet.  Many meats are high in fat, so it is important to choose lean cuts of meat whenever possible, and to trim excess fat from steaks and chops.  Even some poultry can be high in fat, and for this reason, removing the skin from chicken, and avoiding fatting dark meat, is a good practice to follow.

When planning your healthy eating lifestyle
When planning your healthy eating lifestyle, it is important to remember that fat, whether from plant or animal sources, contains more than twice the number of calories per gram as protein or carbohydrates.  Experts recommend that people limit the amount of dietary fat to no more than 30% of total calories.  Since fat is so calorie dense, simply cutting back on the number of fat grams per day can result in a significant lowering of daily calorie consumption.  That is why low fat diets are so effective as weight loss plans.

Some fats are worse than others – there are both saturated and unsaturated varieties of fats.  Unsaturated fats further break down into monounsaturated and polyunsaturated varieties.  In general, unsaturated fats are healthier than saturated fats.  Saturated fats have been shown to raise levels of cholesterol in the blood more than unsaturated fat.  Reducing the level of saturated fats to fewer than 10 percent of daily calories is a proven way to lower levels of cholesterol in the blood.

Meat, milk, dairy products and eggs are the main sources of saturated fats in most diets.  In addition, many baked goods are also rich in saturated fats, since they are often cooked in fatty oils and contain eggs and other fatty ingredients.

Choose the Heatlhiest Fats
When cooking with oils, it is important to choose the healthiest ones.  Olive oil and canola oil both use unsaturated fats, and they tend to be very useful in healthy cooking.  There are even such things as good fats.  In particular, omega-3 oils found in fish are good sources of these fats.  Omega-3 oils have been shown to have a protective effect on the heart, and in lowering blood cholesterol levels.

Listed below are some of our favorite tips for keeping dietary fat and cholesterol as low as possible:

 Use fatty cooking oils sparingly
 Make fatting foods an occasional treat, not an everyday source of nutrition
 Pay close attention to the nutritional labels on packaged foods and meats.  These labels provide valuable information on fat content, calorie content and nutritional quality
 Eat a diet rich in low fat foods like whole grains, fruits and vegetables
Choose low fat varieties of your favorite foods whenever possible.  There are excellent nonfat varieties of milk, dairy products, baked goods, and more
Choose lean cuts of meat whenever possible, and trim additional fat before cooking and serving

Cutting fat is not easy, but the many benefits of a low fat diet make it a very worthwhile change.  There are few dietary changes that impart as many health benefits as does cutting the fat from your diet.  A few changes here and there can add up to a huge change and make a real difference in your health.
 
 

Enjoy a variety of vegetables for healthy living 
 
 
       
 
Eating Healthy is Important
Eating healthy is important for everyone, and one of the most important keys to eating a better diet is eating more fruits and vegetables.  Many people are unsure how to use vegetables more effectively as part of their diet, but it may be easier than you think to provide yourself and your family with healthy, nutritious meals at a great prices.

Create Healthy Meals
One way to create wonderful meals that are healthier than ever is to take a stroll through the produce section of your local grocery store.  Most major grocery store chains have huge produce sections, containing a wonderful variety of fruits and vegetables from all corners of the world.

Trying a variety of different fruits and vegetables is a great way to keep your meals interesting and exciting in addition to nutritious.  It is all too easy to become bored when trying to follow a healthy diet, and boredom can lead people to abandon their healthy habits.  Avoiding diet burnout is important to the long term survival of even the most sensible eating plan.

Try New Veggies
So if you’ve never had vegetables like collard greens, asparagus or kale before, why not give them a try.  Not only can trying new things allow you to make great new discoveries, but it can increase your level of fitness as well.  Leafy green vegetables like spinach, broccoli and kale are rich sources of many important vitamins, minerals and other micro nutrients.

Another great way to increase the variety of vegetables you enjoy is to combine fresh, frozen and canned vegetables.  While fresh vegetables are generally better and healthier, frozen and canned vegetables can be great alternatives for when the fresh varieties are out of season.

One of the best things about fresh fruits and vegetables is the great variety of flavors, colors and textures available.  Eating a variety of different colored vegetables and fruits does much more than provide much needed variety.  It also provides a great variety of nutrients. 

For instance, yellow and orange fruits and vegetables tend to be very high in beta carotene, while green leafy vegetables are often great sources of calcium and other important nutrients.  So why not spice up your plain old green salad with a splash of color in the form of yellow peppers or orange carrot slices?

No Vitamin Can Replace a Healthy Diet
Many people wrongly think that they can make up for a crappy diet by using vitamin and mineral supplements.  This mistaken belief is apparently very widespread, since sales of these supplements continue to break records.  When considering vitamin and mineral supplements, however, it is important to remember that foods contain many different minerals, trace elements and other micro nutrients.

That means that for every nutrient that has been discovered and synthesized, there may be ten, twenty or more of these micro nutrients that have yet to be fully understood.  That is why no vitamin supplement, no matter how complete, can truly replace a healthy, balanced diet.

In addition, vitamin and mineral supplements are quite a bit more expensive than a good selection of vegetables and fruits, and not nearly as tasty. 

Educate Yourself for a Healthy Lifestyle
When changing your diet and eating for a healthier lifestyle, it is important to educate yourself about eating right, and go choose the right fruits and vegetables for your tastes.  After all, the best diet is the one you can follow for the rest of your life.

One of the best ways to start eating a healthy diet is to choose the freshest fruits and vegetables.  Not only do fresh fruits and vegetables taste better, but they are less expensive and more nutritious as well.  Choosing a variety of in season fruits and vegetables every week is a great way to enjoy healthy and varied meals.

Of course your favorite fruits and vegetables will not always be in season, so it will sometimes be necessary to supplement those fresh fruits and vegetables with canned and frozen varieties.  When choosing canned fruits, try to avoid those packed in syrup; choose canned fruits packed in fruit juice or water instead.  They will be healthier and contain less sugar.

Adding fresh fruit, such as apple slices, mandarin oranges, nectarines and the like is a great way to make plain salads more interesting and more delicious.  Combining fruits and vegetables is a great way to enhance your nutrition as well.