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100
Smartest Diet Tips
How Can I Reap Added Health Benefits from
My Dieting?
85. Fat-free isn't always your best bet. Research has found that
none of the lycopene or alpha- or beta-carotene that fight cancer
and heart disease is absorbed from salads with fat-free dressing.
Only slightly more is absorbed with reduced-fat dressing; the most
is absorbed with full-fat dressing. But remember, use your dressing
in moderate amounts.
86. Skipping breakfast will leave you tired and craving naughty
foods by midmorning. To fill up healthfully and tastefully, try this
sweet, fruity breakfast full of antioxidants. In a blender, process
1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no
added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until
mixture is milkshake consistency. Makes one 2-cup serving; 348
calories and 1.5 fat grams.
87. If you're famished by 4 p.m. and have no alternative but an
office vending machine, reach for the nuts--. The same goes if your
only choices are what's available in the hotel minibar.
88. Next time you're feeling wiped out in late afternoon, forgo that
cup of coffee and reach for a cup of yogurt instead. The combination
of protein, carbohydrate, and fat in an 8-ounce serving of low-fat
yogurt will give you a sense of fullness and well-being that coffee
can't match, as well as some vital nutrients. If you haven't eaten
in 3 to 4 hours, your blood glucose levels are probably dropping, so
eating a small amount of nutrient-rich food will give your brain and
your body a boost.
89. Making just a few changes to your pantry shelves can get you a
lot closer to your weight loss goals. Here's what to do: If you use
corn and peanut oil, replace it with olive oil. Same goes for
breads--go for whole wheat. Trade in those fatty cold cuts like
salami and bologna and replace them canned tuna, sliced turkey
breast, and lean roast beef. Change from drinking whole milk to
fat-free milk or low-fat soy milk. This is hard for a lot of people
so try transitioning down to 2 percent and then 1 percent before you
go fat-free.
90. Nothing's less appetizing than a crisper drawer full of mushy
vegetables. Frozen vegetables store much better, plus they may have
greater nutritional value than fresh. Food suppliers typically
freeze veggies just a few hours after harvest, locking in the
nutrients. Fresh veggies, on the other hand, often spend days in the
back of a truck before they reach your supermarket.
91. Worried about the trans-fat content in your peanut butter? Good
news: In a test done on Skippy, JIF, Peter Pan, and a supermarket
brand, the levels of trans fats per 2-tablespoon serving were far
lower than 0.5 gram--low enough that under proposed laws, the brands
can legally claim zero trans fats on the label. They also contained
only 1 gram more sugar than natural brands--not a significant
difference.
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