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Health and Diet Articles
Diet: Keeping a Food Diary Print E-mail

The information you record in your food diary will help you and your family doctor design an eating program to meet your special needs. These instructions will help you get the most out of your food diary. Generally, food diaries are meant to be used for a whole week, but studies have shown that even keeping track of what you eat for 1 day can help you make changes in your diet.

How much:
In this space indicate the amount of the particular food item you ate. Estimate the size (2" X 1" X 1"), the volume (1/2 cup), the weight (2 ounces) and/or the number of items (12) of that type of food.

 

 

 


 

 

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Alternatives to Fad Diets Print E-mail

Has your belt moved a notch when you weren't looking? Have all your clothes suddenly "shrunk?" Are you 10-15 pounds heavier than you'd like to be?

You're not alone if this describes you – and like many Americans anxious to look their best, you are probably desperate to try just about anything to shrink your waistline – fast.

Here is the bad news. There are a lot of fad diets in circulation that promise rapid weight loss, frequently by overemphasizing one particular food or type of food. Sometimes these unhealthy diets are even rumored to come from the American Heart Association. For example, last year a "cabbage soup" diet, which recommended a very limited menu, was erroneously promoted as being endorsed by the association.

 


 

"Many fad diets, like the cabbage soup diet, take advantage of people's desire for instant results by creating the myth that certain foods – in this case cabbage - have magical weight loss properties," says Robert H. Eckel, M.D., a member of the American Heart Association's Nutrition Committee and professor of medicine and physiology at the University of Colorado Health Sciences Center in Denver.

"Diets that overemphasize one particular food or food group are usually grossly unbalanced nutritionally and leave out a major component of any weight loss or maintenance plan, which is exercise." says Dr. Eckel.

 

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Healthy Food Shopping Print E-mail

The new National Heart, Lung, and Blood Institute Obesity Guidelines say that you can reduce the time you spend cooking healthy by using a shopping list and keeping a well-stocked kitchen. Read the labels as you shop and pay attention to serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie ones.
So, shop for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics like the following:
 

Fat free or low fat milk, yogurt, cheese, and cottage cheese
Light or diet margarine
Eggs/Egg substitutes
 

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Sandwich breads, bagels, pita bread, English muffins
Soft corn tortillas, low fat flour tortillas
Low fat, low sodium crackers
Plain cereal, dry or cooked
Rice, pasta
 

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White meat chicken or turkey (remove skin)
Fish and shellfish (not battered)
Beef: round, sirloin, chuck arm, loin and extra lean ground beef
Pork: leg, shoulder, tenderloin
Dry beans and peas
 

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Fresh, frozen, canned fruits in light syrup or juice
Fresh, frozen, or no salt added canned vegetables
   

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Low fat or nonfat salad dressings
Mustard and catsup
Jam, jelly, or honey
Herbs and spices
Salsa
 




Source: The National Heart, Lung, and Blood Institute in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.
 
Eating Healthy with Ethnic Food Print E-mail

The new National Heart, Lung, and Blood Institute Obesity Guidelines recommend trying different ethnic cuisines to give yourself a taste treat while counting calories and fat. Many ethnic cuisines offer lots of low fat, low calorie choices.
So if you want to eat healthy and still have lots of different choices, take a taste adventure with ethnic foods. Here's a sample of healthy food choices (lower in calories and fat) and terms to look for when making your selection:

 

 

 

 

 

Chinese

Steamed
Jum (poached)
Kow (roasted)
Shu (barbecued)
Steamed rice
Dishes without MSG added
 

Italian

Red sauces
Primavera (no cream)
Piccata (lemon)
Sun-dried tomatoes
Crushed tomatoes
Lightly sauteed
Grilled
 

 Mexican

Spicy chicken
Rice & black beans
Salsa or Picante
Soft corn tortillas
 

  
 
Eating Healthy while Dinning Out Print E-mail

The new National Heart, Lung, and Blood Institute Obesity Guidelines say that whether or not you're trying to lose weight, you can eat healthy when dining out, if you know how.

So, if you're treating yourself to a meal out, here are some tips to help make it a dining experience that is both tasty and good for you.


 

 

ASK!

Will the restaurant:
  • Serve margarine rather than butter with the meal?
  • Serve fat free (skim) milk rather than whole milk or cream?
  • Trim visible fat from poultry or meat?
  • Leave all butter, gravy or sauces off a dish?
  • Serve salad dressing on the side?
  • Accommodate special requests?
  • Use less cooking oil when cooking?

 

ACT!

Select foods which are:
  • Steamed
  • Garden fresh
  • Broiled
  • Baked
  • Roasted
  • Poached
  • Lightly sauteed or stir-fried
 
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