Nutrition Tips

Issue 107
Balancing the Basics
A well-balanced diet is defined as follows: The intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for maintenance of body cells, tissues, and organs, and to support normal growth and development. Balanced simply means that a diet adequately meets your nutritional needs while not providing any nutrients in excess. A balanced diet provides optimal protein and complex carbohydrates while containing only moderate amounts of sodium, fats, and simple sugars.
An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.
See also: Cleaning Up Your Diet

Issue 108
Fats
Some fats -- in moderation -- are actually good for you. Monounsaturated fats, like those found in olive oil, can be heart-healthy. Some groups of people who get up to 40-percent of their calories from monounsaturated fats have very low rates heart disease. Another healthy fat is the one found in some fish (e.g., salmon, tuna), flaxseed and walnuts. This is, of course, omega-3's fatty acid. Saturated fats and trans fatty acids, on the other hand, need to be kept to a minimum. Saturated fats are found in animal products. Trans fatty acids are found in hydrogenated vegetable oils like those used in shortening and many store-bought baked goods.

Issue 109
Fight Cholesterol With Phytosterols
You know it is important to eat plenty of fruits, vegetables and grains to stay healthy and help keep your blood glucose and LDL levels in check. These foods are generally high in fiber, low in saturated fat and have no cholesterol. But did you also know that many plants contain cholesterol-like compounds that can help lower LDL levels? Phytosterols are found naturally in cereal grains, vegetable oils and seeds, and have a chemical structure similar to the cholesterol found in animal fats. But unlike cholesterol, which raises blood cholesterol levels, the structure of phytosterols is just different enough to have the opposite effect! In fact, because they are very poorly absorbed, they appear to act as a natural "cholesterol-blocker". Both the National Cholesterol Education Program and the American Diabetes Association have recommended that people who are at risk for heart disease add these plant compounds to improve the effectiveness of a cholesterol-lowering diet.

Issue 110
Fructose Intolerance
Lactose intolerance causes various gastrointestinal complaints in millions of Americans. New research suggests that another sugar, fructose - found in honey, fruits and some soft drinks - can cause similar cramping, flatulence, diarrhea and bloating. Persons who do not digest fructose normally exhale high levels of hydrogen that can be detected in a breath test. If you suspect fructose intolerance, ask your doctor for a breath analysis.

Issue 111
Spinach
Okay, we all know spinach is really good for us - - but do we all eat it? Well, if you said "nope", you're not alone. What to do when you simply don't like the taste of something healthy? Well, hopefully the following suggestions will help you incorporate some of this nutrition packed vegetable into your diet.

• First thing to do, is pick up a box or two of frozen spinach to keep in your freezer so you have it handy at all times.
• Add thawed, chopped spinach to spaghetti sauce, salsa, soup, etc. Chances are you won't taste it, but you will reap the nutritional rewards.
• Add a slice to your grilled cheese sandwich, or roll in a whole-wheat tortilla with cheese.
• Add one-half of a box of frozen, thawed spinach to your favorite hamburger helper.

Issue 112
Eggs!
Eggs are back on the diet "okay" list! Eggs are one of the cheapest, yet nutritious, foods around. It's extraordinary when you think what just one egg has to offer. The nutritional aspect of one egg is phenomenal. One egg provides substantial amounts of vitamins and minerals like vitamin A and B12, folate, thiamin, phosphorus, and zinc. Additionally, the protein content found in one egg is of better quality than that of milk, meat, and fish. One egg provides an astonishing six grams of protein! Because eggs are soft and easy to chew, they're a good substitute for meat and other hard-to-chew sources of protein. The only drawback to the incredible egg is that it is high in cholesterol. The egg yolk contains approximately 215 milligrams of cholesterol.

Issue 113
Going Light With Chicken
Choose chicken to help you reduce the fat in your diet. White chicken meat is a great source of lean protein, provides B vitamins and other essential nutrients your body needs and is lower in saturated fat than many meats. To help reduce fat when fixing chicken, the American Dietetic Association offers these suggestions:

• Prepare boneless skinless chicken breasts or thighs using low-fat cooking methods like stir-frying and grilling.
• Roast, bake, oven-fry or grill chicken pieces - preferably on a rack - to allow fat to drip off during cooking.
• Instead of adding oil when cooking, use a nonstick pan or cooking spray to prevent sticking.
• Remove the skin from chicken after cooking instead of before. A thin membrane between the skin and the flesh of chicken holds moisture in the meat while it cooks, yet it keeps fat out. The results is juicy chicken with less fat.

For some great healthy chicken recipes, visit BellyBytes.com Recipes for: Quick Cooking Chicken for Taste and Ease, Healthy Chicken Thigh Recipes plus Chicken Recipes for Diabetics!
NEW!  Index of Healthy Chicken Recipes!

Issue 114
Top Ten Vitamin C Dense Foods

1. Sweet red pepper - one-half cup raw = 95mg
2. Papaya - one-half medium = 95mg
3. Orange juice from concentrate (3/4 cup) = 75mg
4. Orange (one medium) = 60mg
5. Broccoli (one-half cup cooked) = 60mg
6. Green bell pepper (one-half cup raw) = 45mg
7. Strawberries (one-half cup) 45mg
8. White grapefruit (one-half medium) = 40mg
9. Cantaloupe (one-half cup) = 35mg
10. Tomato juice (3/4 cup) = 35mg

Issue 115
Fit Your Five Into Your Daily Diet
Eating the recommended five servings of fruits and vegetables a day does not mean you have to completely change your lifestyle. Sometimes it's an easy decision - - like topping your cereal with a sliced banana or fresh berries - - that makes the difference. You may choose to sip a tall glass of orange juice at breakfast instead of coffee. Or sidestep sweet or salty snacks, like cookies or potato chips for more nutritional choices, such as carrot or celery sticks, apple or pear slices or raisins. If you're going out for lunch, check out the restaurant's salad bar. It provides an excellent opportunity for stocking up on leafy greens and lost of fresh vegetables. When eating in, soup up your sandwiches with a generous layering of sliced cucumber, tomato, green onions or lettuce. Garnishing is another way to ease more fruits into mealtime. Try dressing up ham with pineapple slices or add a wedge of melon alongside pork chops or chicken. Making simple, satisfying decisions like these is a sure-fire way to fit your five in every day.
5-A-Day Recipes!
OR
5-A-Day Appetizers!

Issue 116
See More, Eat More
The larger the serving size, the more you are likely to eat, says a new study from Pennsylvania State University. Researchers told 51 men and women in their 20's to eat as much macaroni and cheese as they wanted at a no-cost lunch. It did not matter if they were male or female or overweight or trim. When the portions (either on their plates or on a serving dish) were large (35 ounces), on average they ate about 30-percent more calories than when the portions were smaller (18 ounces). What is more, the people reported feeling no fuller after eating the big portions than the smaller ones. If you are trying to cut calories, shrink your servings. Some suggestions: Order a "small", split a dish with someone else, or stash half of what you are served in a doggie bag before you start eating.

Issue 117
Calorie Countdown
Did you know that 1,750 calories is equivalent to half a pound of body weight? That means if you want to lose half a pound of weight a week, you will need to cut back or burn up about 250 extra calories each day. That may seem like a lot, but it really isn't if you think about it like this:

• Consume 250 fewer calories
• Burn 250 more calories through physical activity
• Combine strategies by consuming 125 fewer calories from food intake and burning 125 more calories through physical activity each day.

Issue 118
THE IDEAL DIET
The list of foods you shouldn't eat seems endless sometimes. But all food isn't bad. Eating the right foods can help you fight off a disease before it gets a foothold, and beat it when it does.
To be proactive in your fight for good health, follow these simple guidelines as a prescription for healthy eating:

1. Use proportion control. Eat meals in which 15 to 20 percent is protein, 50 to 60 percent is complex carbohydrates, and 20 to 30 percent is fat.
2. Get your fiber. A high intake of insoluble fiber will reduce your risk of colon cancer and simple constipation. Fiber: A Non-Nutritional Vital Nutrient
3. Eat your vegetables. Vegetables contain beta-carotene, a substance your body uses to manufacture vitamin A. Diets high in beta-carotene will protect against most types of cancer. Easy Ways to Eat Your Vegetables!
4. Consume antioxidants. Powerful irritants called free radicals cause certain cancers. Antioxidants, such as vitamin E and vitamin C, help prevent free radical formation.
5. Eat more fish. The omega-3 fatty acids found in fish appear to be protective against heart disease. These fatty acids also improve rheumatoid arthritis.

Issue 119
Carbohydrates
Carbohydrates are the food fuels our bodies prefer, which is one of the reasons carbohydrates are the foundation of the Food Guide Pyramid. Approximately 55 to 60-percent of our daily calories should come from carbohydrates. The body uses carbohydrate before it uses fat. Fat does not become available to use as energy until after 20 to 30 minutes of hard aerobic exercise. That is why the easiest way to lose weight is to exercise at least 30 minutes per day. Carbohydrates come in two forms: Complex and simple. Complex carbohydrates are sometimes called "starches". Simple carbohydrates are sometimes called "sugars". Grains, including bread, pasta, crackers and cereal and starchy vegetables, such as potatoes, beans and peas are loaded with complex carbohydrates. Simple carbohydrates are found in table or "refined" sugar (sucrose), milk products, (lactose) and fruit. Refined sugar, soda and candy are considered "added sugar" in the Food Guide Pyramid. These foods provide energy, but little other nutrients. However, refined sugar is not "bad" sugar and there is no evidence that sugar causes hyperactivity or diabetes.
Related Articles:
Calm Your Nerves with Carboyhdrates
Protein vs. Carbohydrates: A Weight-Loss Choice?
Carbohydrates Verses Protein in Men

Issue 120
Health Nuts
Almonds and walnuts continue to make headlines for their health benefits, specifically their ability to lower blood cholesterol levels. But what about nuts that do not fall under the scientific spotlight? In a general sense, all nuts are high in fat (although most of it is the healthier unsaturated variety). They contain plenty of protein and small amounts of fiber and iron. On closer inspection, a few of them sport some interesting nutritional value. For example, both almonds and cashews are good sources of vitamin E, carrying about four to five times more of this antioxidant than other nuts that are rich in the mineral selenium - so rich, in fact, that scientists are studying their potential as a weapon against certain types of cancer. New studies already suggest that pecans, macadamias, and pistachios may be equally adept at lowering cholesterol levels. So, don't single out one nut to munch on.
Variety and portion control are key.
Related Reading:  Eat Peanuts!
BellyBytes.com: The Nut Case

Issue 121
Restrictive Diets
Many people find that diets that restrict certain foods and food groups lead to cravings for those forbidden foods. The craving for forbidden foods may be caused by changes in brain chemistry. If the brain thinks that food is scarce, it may signal the drive to eat. Food restriction may also affect the levels and regulation of important brain chemicals called neurotransmitters. Neurotransmitters are chemical messengers that allow nerve cells to communicate with one another. They are involved in all aspects of nerve function. Among these is serotonin. Serotonin plays a role in food cravings, especially cravings for carbohydrates, such as desserts, breads, pasta and fruit. Many functions involve the release of serotonin, including mood, sleep onset, and pain sensitivity and blood pressure regulation. Similarly, carbohydrate intake increases brain serotonin level, which may be why some people eat carbohydrate foods when they feel stressed. So what occurs when you undertake a restrictive diet? Couple very low-calorie intake with restricted access to carbohydrates and you get hunger combined with food cravings. This is why such diets rarely work - or last.
See also: Caloric Restriction

Issue 122
Grapefruit Juice and Medication
There have been many reports that taking certain drugs with grapefruit juice may interfere with their action. Here is why: There is an enzyme in the wall of the intestine called P-450 that breaks down some medications. Grapefruit juice inhibits this enzyme. As a result, the drug becomes more powerful than intended. This is especially important for patients taking a calcium channel blocker for high blood pressure. Some have complained of weakness, and dizziness, presumably due to an excessive drop in pressure. You should also avoid taking antihistamines with grapefruit juice. You may end up oversedated and develop a heart-rhythm disturbance. Statins, the cholesterol-lowering drugs, become 15 times more potent! The effect can vary, depending on the drug. To be safe, do not take any medications with grapefruit juice.
See also:  Cholesterol and Statins

Issue 123
Vegetarian Diet - Missing Links
With careful planning, you can follow a vegetarian diet that provides all the vitamins, minerals, calories, and protein your body needs. If you don't carefully plan your meals, you can compromise some nutrients.
Listed below are the nutrients that are more likely to be at risk in vegetarian diets, along with the sources for obtaining these nutrients:

• Iron (delivers oxygen throughout the body) -- found in fish and poultry, but also in dark, leafy green vegetables, whole grains, and soy products
• Zinc (needed for growth/repair of tissues) - - found in fish and poultry, nuts and seeds, hard cheeses, whole grains, and soy products
• Calcium (needed for healthy bones and teeth)--found in milk, cheese, broccoli, almonds, legumes, and soy products
• Vitamin D (needed for healthy bones)--found in milk. With adequate sun exposure, the body can produce its own vitamin D.
• Vitamin B12 (needed for cell growth)--found in milk products and eggs. For strict vegetarians, this nutrient must be supplemented.

See also: Vegetarian and Vegan Recipes

Issue 124
Salt and Soda
If people ate less salt, they would need to drink less liquid, including soda. The more salt people consume, the more fluid their kidneys excrete and the thirstier they are. If Americans consumed no more than the recommended 2,400 milligrams of sodium a day, they would probably drink one less 12-ounce soda or other beverage daily. PepsiCo generates 66-percent of its operating profits from its Frito-Lay snacks. This industry has been pre-eminent in trying to create doubt about the relationship between salt sense, salt intake and blood pressure, presumably in the hope of protecting its soft drink sales. What to do? Cut back on salt.
See also:
Low Sodium Diet Can Decrease Blood Pressure
Sodium Diet Guidelines
Salt and Diabetics

Issue 125
Calcium and Physical Activity Matter in Mid-puberty
The American Journal of Clinical Nutrition published a recent study showing that calcium intake and physical activity levels in mid-puberty are associated with greater bone mass in early adulthood. Of the 400 female students who participated in the 10-year study, those who consumed at least 1,000 mg of calcium a day during mid-puberty had higher bone mass during adulthood.

Issue 126
The Yo-Yo Dieting Effect
Ever heard of a negative energy balance? That's what diets do to you -- they lower your caloric intake below the basal metabolic rate which creates a negative energy balance. You will lose weight, but it will be a muscle loss. Food gives you energy. When you have less energy than is required, your body think its starving and burns muscle to fuel its energy requirements. In doing so, it actually slows down its metabolism (the rate at which you are burning calories). When going through a process of starvation, the body will store whatever it can as body-fat to protect itself. It will also respond to a threat of starvation by increasing the fat-depositing enzymes which in turn store more fat.
So why do you gain weight after you've lost it? By lowering the metabolism, your body requires fewer calories. When you get off a diet, your body craves all it was missing and your calorie consumption increases and you gain back more fat than lean muscle mass. Even if you eat the same amount of calories as you did before the diet, you will not maintain your weight, because you've lost your lean muscle mass. In fact, because your caloric needs decrease, you will end up gaining weight! This explains the yo-yo dieting effect.

Issue 127
Why We Eat
We need food every day. It supplies us with energy. It also gives us the essential vitamins and minerals needed to sustain life. These three sentences briefly sum up why we eat. We can also choose to eat. Food can become a drug. It can cure depression and relieve stress, or so we are mistakenly led to beleive. In this case, food acts like a placebo to our minds, and the problem remains unanswered deeper within ourselves. Figure out when you have "snack attacks" and try to get down to the problem, instead of putting on those pounds! This is called the emotional side of eating. You need to be able to recognize, examine and cure it. A good idea would be to keep a log of why you ate and how you felt while doing so. Later you will see the pattern and it will help you uncover the reasons why you overeat.

Issue 128
Lean Toward Beef
Looking to eat lean? Turn to beef! America's beef producers are launching a new advertising campaign aimed at persuading consumers to make a move toward beef and away from, say, chicken. The ads point up information from the U.S. Department of Agriculture's database listing nutrient compositions for foods. According to the site: Six of beef's leanest cuts have, on average per 3-ounce serving, just one more gram of saturated fat but eight times more vitamin B12, six times more zinc and three times more iron than chicken's leanest cut: Skinless chicken breast. Those cuts are eye round roast, top round steak, top sirloin steak, and boneless shoulder pot roast, round tip roast and shoulder steak.
See also: BellyBytes.com: Healthy Beef Recipes

Issue 129
What a Single Binge Does
Scientists have found that even one high-fat meal can cause your arteries to stiffen, upping your risk for cardiovascular disease. In the study, volunteers ate a meal that contained about as much fat as a fast food burger, a shake and fries. Just three hours later, their arteries were actually 25 percent less elastic. Even worse: The effect lasts at least six hours. Most fast food chains post nutritional information online, so check out the statistics before you drive through.

Issue 130
Maintaining an adequate level of fluids in your diet is important.
The water in your body regulates temperature, removes waste, carries nutrients and oxygen to the cells, helps moisturize the skin, cushions and lubricates joints and helps promote regularity. Most experts agree that we should try to consume eight 8-ounce glasses of water daily. However, your needs can increase depending on your age and level of physical activity. The important thing to remember is that adequate hydration is an important part of a healthy lifestyle.

Issue 131
Herbs- They Offer a Lot More Than Flavor!
Use herbs in your diet in place of sugar, salt or fat to help provide a health benefit, especially for people with diabetes. Herbs such as rosemary, parsley, tarragon, basil, thyme and dill are plants that contain phytochemicals and are currently being studied for cancer-fighting potential similar to ingredients found in fruits, vegetables and whole grains. In addition, some herbs may contain antioxidants. Oregano and rosemary are herbs known to be high in antioxidants. Rosemary has also been used as a natural food preservative to help keep fats, oils and meat products from going rancid. Other herbs with antioxidant properties include basil, marjoram, sage, thyme, spearmint and peppermint.
Easy Ways to Add Herbs to Foods You Eat

• Sprinkle pizza with oregano, basil, marjoram, thyme or parsley
• Add a mixture of herbs (oregano, basil, and marjoram) to marinara sauce
• Steam fresh vegetables with rosemary
• Add chopped mint to fresh fruit
• Mix herbs into a favorite casserole or salad for extra flavor
• Make herbal teas using spearmint or peppermint
• Top seafood with dill and parsley.

See also:
Herb Blend Recipes
Compliment Your Cooking with Herbs and Spices

Issue 132
Changing Your Diet
Are you having trouble making healthy changes in your diet? If so, the Journal of American Dietetic Association recommends that people wanting to add fruits and vegetables to their diet use the "Stages of Change" model. Find your stage and you'll learn what to do.
Here are the stages:

1. Pre-contemplation: Don't go to the produce department yet. Instead, learn about the benefits of healthy eating.
2. Contemplation: To move forward, the "pros" of diet change need to outweigh the "cons". Think of the reasons you don't want to change your diet, then find ways around those barriers such as new menu ideas, foods that do not need much preparation time, etc.
3. Preparation: You intend to change within the next month. Set small, achievable goals, such as eating a piece of fruit at lunch instead of a cookie.
4. Action: You're eating more fruits and vegetables. Try to get support from other healthy eaters. Make your environment conducive to healthy eating by stocking easy to grab healthy snacks.
5. Maintenance: You've kept up the change for six months. Now work out the kinks. If you made diet mistakes, figure out how to avoid them next time.

Issue 133
Delicious and Worry Free Grilling
Buy the right burger and bring back the barbecue! If you feel the need to give up the tangy pleasure of grilled food for fear of carcinogens, you've missed the point. It is true that grilling meat creates cancer-causing chemicals called heterocyclic amines. However, grilling is not the problem, the meat juices sizzling on open heat is what causes these carcinogenic culprits. A safe alternative is vegetable burgers instead of beef burgers. No meat, no meat juices! Here are three of the best of the best on the market:

• Morningstar Farms Spicy Black Bean
• Gardenburger Savory Mushroom
• Boca Burgers Roasted Garlic