Daawat.Com.....Resources...Tips & Tricks...Diet

Tips For Diet:

Dining Out: If you dine at fast food establishments often, the following tips may help to keep your diet balanced and healthy; bring foods from home to consume in addition to those you purchase. For example, if you buy a fast food burger or sandwich, complement it with a piece of fresh fruit and raw veggies brought from home. Adding fruits and vegetables to your lunches increases you fiber intake and helps to balance fats from fast foods.
Red Meat: There is no reason to eliminate red meat from your diet completely. Red meat is an excellent source of protein, zinc and iron. Choose red meats in moderation (a serving size is 3 ounces or about the size of a deck or cards), and choose leaner cuts such as sirloin, round and chuck for lower levels of fat and cholesterol.
Kale: Do you usually leave the kale garnish on your plate when dining out? Next time - snag it. Kale, with its cabbage-like taste, is a great source of several nutrients, including beta-carotene, vitamin C, fiber and calcium.
Nuts anybody? Looking for a great source of monounsaturated fats, the type known to be protective against heart disease? Try almonds, cashews, pecans, pistachios and filberts or hazelnuts. Each derives more than 40% of the calories from monounsaturated fats and is a good source of protein and other nutrients. Remember to watch portion sizes to prevent excess intakes of fat and calories. One portion of nuts is one ounce, or about the size of a golf ball.
Pasta: Did you ever wonder how much dry pasta to cook to end up with a reasonable portion size of cooked pasta? Try this rule of thumb; 2 ounces of dried spaghetti makes about 1 cup of cooked spaghetti. 1/2 cup of dried elbow pasta makes about 1 cup of cooked elbow pasta. 3 ounces of fresh pasta makes about 1 cup of cooked pasta. When you have leftover pasta, add it to a vegetable or chicken broth along with chopped vegetables for a delicious 'leftover soup'.
Fruit Pops: For a refreshing treat, make frozen fruit pops. Place berries, such as blueberries, raspberries and chopped strawberries in a small cup with cranberry or pineapple juice. Add a wooden Popsicle stick and freeze. After freezing, run warm water over the cup to release fruit pop and enjoy!
Cookies: Did you know that the average American consumes about 11 pounds of cookies per year? One way to cut back on your cookie consumption may be to keep cookies in the freezer. You may be less likely to overindulge in cookies if they are out of sight rather than in your pantry.
Fish anyone? A 3 oz. portion of Orange Roughy supplies only 80 calories, 1 gram of total fat and no saturated fat. Top it with salsa and bake for a quick and healthy entr�e. Don't forget to balance your plate with fiber rich grains and vegetables.
Peanut butter: Do you enjoy peanut butter but worry about the fat content? Extend it! Before spreading peanut butter on fresh apple slices, mix it with dry oatmeal, crisp rice cereal or dry flake cereal. The cereal will add crunch and flavor and reduce the percentage of fat per serving.
Fake it! Did you know that a 3.5 oz. veggie burger has about 57% fewer calories and 82% less fat than a 3.5 oz. hamburger made with extra lean ground beef? In addition, veggie versions often contain dietary fiber and provide no cholesterol. Look for soy based veggie burgers and dress them up with sliced onions, tomatoes, greens and spicy mustard!
Calcium: Milk isn't just for kids. Even after you have stopped growing in height, your bones continue to grow in strength (until about age 35). Inadequate calcium intake can inhibit bone density development in young adults. Feed your bones by consuming skim milk, yogurt and moderate portions of cheese each day.
Fast Food: Did you know that a plain fast food hamburger is usually a better bet nutritionally than a chicken sandwich? One plain patty with no cheese provides about 270 calories and 9 grams of fat. A fried chicken sandwich has almost 500 calories and 30 grams of fat! When dining out, look for plain items, such as burgers - hold the cheese and sauces, or opt for grilled (not fried) chicken sandwiches with mustard instead of a rich sauce or mayo. Many fast food establishments now offer grilled chicken salads as well. Watch out for cheese, croutons and creamy dressing, however.
Chocolate: Although chocolate is high in fat, more than half its fat is composed of stearic acid, a type of fat which is not known to raise cholesterol. In addition, eating sugary candy when you really want chocolate can leave you feeling unsatisfied, which can lead to overeating calories from sugar. If you love chocolate, don't cut it out completely. Consume chocolate in moderation in addition to plenty of healthy, high fiber foods.
Tempe: Tempe is a meat substitute made from fermented soybeans or soybeans and other grains, such as rice or barley. Tempe can usually be found in the freezer section of your grocery store. You can use Tempe in place of meat in stews, casseroles, stir-frys, sandwiches or kabobs. Marinated or barbecued Tempe makes a great main dish and is a good source of many essential nutrients as well as fiber.
Vegetarian Meals - Low fat? Are vegetarian meals always low in fat? Not necessarily. Some vegetarian meals may contain high fat cheeses or sauces. Others may contain vegetable oils, nuts, seeds, coconut, avocado or full-fat soy ingredients. Some vegetarian foods may even be fried in vegetable oil. When choosing a vegetarian entr�e, ask about the ingredients and method of preparation.
Dining Out: When dining out, remember the budget rule. If you 'spend' some of your fat budget on French fries, 'save' by choosing low-fat complements such as a grilled chicken sandwich (hold the sauce and cheese), and juice or skim milk. Spending too much of your fat budget in one meal can lead to an overall high fat intake.
Fluids: Are you drinking enough fluids? A good indicator is the color of your urine. Light, pale urine indicates good hydration whereas dark urine indicates poor hydration. Make it a habit to drink 8-10 glasses (8 fluid oz) of water each day. Avoid excess intake of caffeine and alcohol to ensure proper hydration as these substances promote fluid loss.
Cruciferous vegetables: Cruciferous veggies including kale, cauliflower, broccoli, & brussels spouts have been linked to lowering cancers, preventing cataracts, fighting heart disease and regulating blood pressure. Try to include this group of veggies in your diet about 2-3 times per week, raw or lightly cooked.
Baby carrots: Did you know that baby carrots are actually regular carrots that have been harvested early, peeled, and shaved down to their small size? Although they are not generally as nutrient dense as regular carrots, they are a good choice for those who desire a quick & convenient snack or meal accompaniment.
Mock Sour Cream: Try this recipe for a sour cream substitute! Blend 1-cup low fat cottage cheese, 1/4 cup buttermilk and 1/2 tsp. lemon juice in a blender until smooth. Makes 16 servings with only 14 calories and 0.3 grams of fat! Use as a topping for baked potatoes, gazpacho and low fat tacos.
Cereal idea: You want a high fiber cereal but can't stomach the taste? Try this compromise. Mix a high fiber cereal, such as All Bran with another healthy, but sweeter choice such as Honey Nut Cheerios. One-fourth cup of All Bran with extra fiber and 3/4 cup of Honey Nut Cheerios will provide about 7 grams of dietary fiber and about 130 calories. Don't forget to drink plenty of water along with any high fiber meal or snack.
Pasta sauce: Did you know that some jarred pasta sauces contain up to 32 grams of fat per serving! Use the Nutrition Label to compare brands. Look for tomato-based sauces vs. cheese-based sauces. Choose a brand with fewer ingredients, and opt for one with 3 grams of fat per serving or less.
Frozen fruit: Frozen fruit makes a great addition to a warm breakfast. Choose a frozen fruit with no added ingredients. Warm in the microwave just a few minutes and top your whole grain waffle, oatmeal, or even toast instead of using butter or syrup. Great choices include: blueberries, strawberries and mixed raspberries!
No skipping: Did you know that 28% of Americans report regularly skipping meals? Doing so can lead to overeating later in the day or evening, low blood sugar, moodiness, fatigue and even weight gain. Keep healthy snacks on hand if there is a chance you may miss a meal and avoid letting more than 5 hours go by without eating something.
Safe BBQ: For a safer barbecue, use the following tips to prevent food borne illness; never place cooked meats on the plate used to transport raw meat. Do not use the same knife or utensil for uncooked meat on vegetables that will not be cooked. Do not 'double dip' (taste a food with a utensil and return it to the food). Store leftovers in the freezer or refrigerator immediately. Eat leftovers within a few days or discard.
Napkin Test: A good way to determine how fatty a food is to apply the napkin test. Place the food onto a napkin or paper towel. If it leaves a grease mark, it probably contains a significant amount of fat. This method is especially useful to 'test' baked goods, such as muffins and cookies. You can also use napkins to blot off excess grease from foods such as pizza. The more oil the napkin absorbs, the less you ingest.
Frozen Yogurt: Don't count frozen yogurt as a dairy source. Although frozen yogurts vary in content, most are very high in calories and supply little amounts of protein, vitamins and minerals. Some brands of frozen yogurt, though fat free, contain 100 calories per half cup serving. Opt for nutrient rich regular yogurt as a treat or snack more often and consume frozen yogurt in moderation.
Balance: Did you know that Americans eat 18% more vegetables today than they did in 1970? However, we also eat 20% more total fat and 20% more sugar! To improve your nutrient balance, opt for veggies cooked without added fats and decrease sugar consumption by choosing water over sodas and sugary drinks.
Veggies: Did you know that French fries and potato chips account for 25% of the 'veggies' Americans consume each day? Only 10% of our veggie choices are dark green in color. Strive to consume at least one dark green or bright colored (red, orange, yellow) veggie with dinner each day.
Blueberries: Blueberries are known as an excellent source of phyto chemicals, nutrients thought to play a role in fighting cancers and chronic disease. 1 cup of fresh blueberries contains only 87 calories, no fat and 1/3 of the vitamin C you need per day. They are also a good source of fiber. Throw a handful into a baggie as a snack, or top your whole grain cereal, waffles or yogurt for a delicious addition to breakfast.
Good Pasta: Pasta, particularly the whole-wheat version can be a great source of complex carbohydrates, several vitamins and dietary fiber. To avoid losing nutrients from cooked pasta, don't rinse it. Doing so decreases its nutritional value.
Fruit cubes: Fill ice cube trays with a clear 100% juice, such as white grape juice or apple juice and add fresh berries. Blueberries, sliced strawberries and raspberries work well. Freeze and use fruit cubes in sparkling water, seltzer or iced tea. A great way to freshen up your drink & add important nutrients.
Dining Out: When dining out, ask questions about how entrees and side dishes are prepared. Knowing the lingo of food preparation can help you to avoid high fat, high calorie items. Menu subscriptions that indicate high fats meals may include; au gratin, Alfredo, carbonara, tempura, croquette, b�arnaise, creamed and parmigiana. Look for the words grilled, baked, broiled, marinara, and steamed.
Illness and Eating: Should you feed a fever and starve a cold? Absolutely not. When you are ill, you need energy and nutrients to recover. Never restrict your intake when you have a cold. Drink plenty of fluids and choose small servings of nutrient dense foods throughout the day.
Oatmeal: For a healthy addition to your breakfast, add one ounce of dry oatmeal to your cereal, top with skim milk and fruit. This amount of oatmeal contains 3.5 grams of soluble fiber (thought to reduce blood cholesterol) and is a good source of many nutrients, including iron.
Eat Breakfast! Need a quick, healthy breakfast? Try instant oatmeal. It's low in fat, high in fiber and packed with nutrients. Grab a glass of skim milk, and a piece of fruit and you've got a balanced, nutritious meal.
Edible Flowers: Fresh flowers can make a beautiful garnish to any dessert, salad or meal. Not all flowers are edible, though, and those, which are, must be obtained from a safe source. Experts recommend purchasing edible flowers from a gourmet shop or a source that can verify that the flowers have not been sprayed with pesticides or exposed to other chemicals. In addition, flowers should comprise a small portion of the meal as they may have a laxative effect. Some edible flowers include: nasturtiums, geraniums, lavender, marigolds, pansies, roses and violets.
Coconut: Did you know that coconut is one of the few plant foods containing a significant amount of saturated fat? 76% of the calories in coconut come from saturated fat, the type of fat known to clog arteries and raise blood cholesterol. In addition, coconut is high in calories, about 100 calories per ounce. Experts recommend consuming coconut in moderation and balancing it with low-fat food choices such as fruit, lean fish and grains.
Reducing Fat: Looking for a good way to reduce the fat content of soups and stews? Try refrigerating overnight. Much of the fat will rise to the top of the cooled mixture and can be removed with a slotted spoon.
Popcorn: Did you know that the average American consumes 64 quarts of popcorn each year? For a healthy at home snack, choose low fat microwaved popcorn. Some varieties provide as few as 250 calorie per bag (popped), 0 grams of fat and as much as 8 grams of dietary fiber.
Dry mouth: If you are taking a medication that induces dry mouth, chew sugarless gum to increase the flow of saliva, avoid salty foods, choose moist foods or dry foods that have been soaked in liquids, avoid spicy or acidic foods, and incorporate more cold foods into your diet.
Fat - Percentage of Calories: Did you ever wonder how to calculate the "percentage of calories from fat" on a nutrition label? Nutrition labels always provide the number of calories per serving and the calories from fat per serving. To get the answer, simply take the calories from fat per serving and divide this by the total calories per serving. Let's say a cup of 2% milk provides 150 calories and 45 calories from fat. The percentage would equal 45 divided by 150, or 30%.
Whole Grains: Why choose whole grain bread vs. white? Although iron, niacin, thiamin and riboflavin are added back to refined grains, a significant amount of 12 other nutrients are lost, including vitamin E, fiber, zinc, potassium and magnesium. Look for the words 'whole grain' or '100% whole wheat' on food labels to get the most from your grains.