4 Reasons Why You Should Eat a Good Breakfast

You might be skipping breakfast because you are in a hurry or you think that it is a way to lose weight. . But skipping breakfast is not the solution. In fact, there are some pretty good reasons why you should eat a good breakfast everyday. 

Here are 4 good reasons:

1. The first reason is that after a long night of fasting, during sleep, your body would have used up the fuel and a good bit of the nutrients that you consumed during the day. A good breakfast will replenish the nutrient levels in your cells to give you the energy and mental clarity you need for optimum performance.
2. Breakfast can provide one-fifth to one-third of your daily nutritional needs. Going without a good breakfast increases the chance that you might consume a lot of empty calories during the day without a matching allowance of vitamins, minerals and other important dietary substances.
3. Breakfast is an opportunity to get milk or other dairy products, including cheese and yogurt, which can help to meet your calcium needs. Keep in mind that calcium is needed to build strong bones. Skipping breakfast may make it harder to get the calcium you need during the rest of the day and put you are risk for osteoporosis.
4. Breakfast will keep you from getting ravenously hungry in the middle of the morning and stuffing yourself with high-calorie junk food.

How to Avoid Unhealthy Weight Gain This Holiday Season

It is important to set a limit on how calories if you are trying to lose weight. That means cutting back or cutting out foods that are high in fats and sugar.

You don’t have to count calories, although it is a good idea to do so. This will allow you to learn where most of the calories in your diet are coming from. Having this knowledge will allow you to make better choices at home and when dining out.

If you don’t know how many calories are in the foods you eat, you are likely to overeat and become frustrated when you don’t lose weight. On the other hand, if you know that you have consumed excess calories, you can avoid gaining too much weight by taking immediate steps to burn the excess calories. That means getting up and getting exercising more. Better yet, just don't overeat.

As you know, the holidays can be rather stressful and stress itself can lead to weight gain. Two common causes of weight gain during stress are increased production of cortisol, the stress hormone, and depression, which could lead to overeating.

With the holidays upon us, you need to have a plan to counteract the challenges that the holidays bring. Stress, depression, office parties, and an abundance of food, drink and sweets at this time can really make it difficult to control your weight. But if you have a plan, you can beat the odds.

 A good place to start is by creating a plan. You can find lots of useful articles on this blog as well as at www.dailydietguide.com, and at www.eatright.org. The U.S. Department of Agriculture website and U.S. Centers for Disease Control and Prevention also provide practical information for diet planning and weight loss. In addition, a registered dietitian can help you devise a diet and weight loss or weight management program that is just right for you. 

Don't wait until you've started packing on the pounds this holiday season. Get started on a healthy weight management program now.

Help Your Child to Eat Right

Help Your Child Eat Right

America’s children are eating all the wrong foods and not enough of the right ones. These food habits are causing an explosive increase in the rate of childhood obesity.

The Wrong Foods

I think it is obvious to just about everyone what the wrong foods are. They are cheap, full sugar, fat and salt, and calories. They are packaged for convenience. And they “taste good.”  So, it is not surprising that parents and children would reach for these types of foods. They are not called junk food for nothing.

Junk Food

You won’t find any warning on food packages telling you that the junk foods you are feeding your child could cause him to gain an excessive amount of weight, that one day he could develop diabetes, heart disease or other serious health problem as a result of eating those foods. You won’t find any advice to limit the amount of junk food you feed your child. And you won’t find any advice on any of the packages suggesting that you buy some fresh fruits, vegetables, nuts and other nutritious foods for your child instead of the junk food. So, you don’t think twice about the damage that those foods may be causing.

A Better Way

On the other hand, the 2010 Dietary Guidelines for Americans offer some pretty good advice that you might want to pay attention to:

• Eat more fruits and vegetables.
• Watch those portions.
• Cut the fat.
• Cut the sugar.
• Cut the salt.
• Move more.

Keep these basics in mind the next time you go shopping. To be sure that you are not filling up your shopping cart with junk food, read the label of packaged foods. Better yet, buy fresh. This will help to ensure that your children are getting the nutrients they need for good health without the fattening calories.

Choose Unsaturated fats for A Healthy Heart

You’ve been warned about eating too much fat. That is because fats are high in calories, which could cause you to gain unwanted weight. Compared to carbohydrates and protein, which provide 4 calories per gram, fat contains 9 calories per gram. That’s more than twice as many calories as carbohydrtes or protein.

The other problem with fat is that most commonly eaten foods that are high in fat are either fried foods or baked goods that are made with white flower. These foods are usually low in fiber and other essential nutrients. So, you get a lot of calories but little nutritional value.

Clearly, controlling your fat intake is essential to controlling your weight. That does not mean that you have to avoid fats. In fact, according to the U.S. Department of Agriculture and the Centers for Disease Control and Prevention, you should get 25 to 35 percent of your calories from fats.

But not all fats are created equal. There are trans fats, saturated fats, monounsaturated fats and polyunsaturated fats.

Trans fats are the worse fats because they can damage your heart and blood vessels. Saturated fats are also bad, though not as bad as trans fats.

On the other hand, monounsaturated fats and polyunsaturated fats are good for you. They help to keep your total and LDL cholesterol and triglyceride levels down. Keeping your cholesterol and triglyceride levels down is important because high levels can lead to cardiovascular disease, resulting in a heart attack or stroke.

Choose your fats wisely. It will do your heart good.

_____________________
Have you read the Daily Diet Guide?

Eating Vegetables Can Help You Lose Weight

Overview

Vegetables are the ideal diet food. They are low in calories but packed vitamins, minerals and other powerful, health-promoting compounds. Beyond the well-known nutrients that vegetables provide, they are also loaded with thousands of functional compounds that offer unique disease-fightting, health benefits.

How Much Vegetables Should You Eat?

According to the US Centers for Disease Control (CDC) and the USDA, a good rule of thumb is to eat a minimum of 2 to 3 servings of vegetables daily, assuming that you are also eating 2 to 3 servings of fruits. In effect, your total fruit and vegetable intake should total at least 5 servings.

Of course, on a low-calorie diet, you will eat more vegetables in place of other starchy and high fat foods. In some cases, you might consume as much as 9 or more servings of vegetables, which, although bulky and filling, would provide relatively few calories. With most vegetables providing under 35 calories per serving, you could easily eat 9 servings for under 350 calories.

According to a number of government studies, most Americans are not meeting the recommended 2 to 3 servings of vegetables or combined 5 servings of fruits and vegetables. Rather than consuming these nutrient-dense foods, we are consuming calorie-dense, nutrient-poor foods, which are contributing to the growing obesity epidemic in this country. 

Obviously, if you want to lose weight, it makes good sense to eat more vegetables and less of the more starchy, high-calorie foods that have become the mainstay of the American diet.

Benefits of Eating Vegetables to Lose Weight:

• Vegetables are low in calories. That means you can eat more for less calories. 
• Vegetables are high in fiber, which helps to fill you up and reduce your total energy intake.
• Vegetables are highly nutritious. No other group of food provide the concentration of vitamins, minerals and other phytonutrients for so few calories.
• You can mix and match to create a wide variety of meals and snacks everyday; vegetables come in a wide array of colors, textures and flavors to tease your taste buds.
• Vegetables can be prepared quickly and with little effort, so, even if you don't want to spend much time in the kitchen you can still enjoy a tasty and nutritious meal without ruining your diet. Just wash and eat them raw or steam lightly for a quick bite.
• Vegetables are so versatile, you can toss them in almost any dish to make a casserole, soup, salad, sandwich or even dessert.
• You can take vegetables anywhere, anytime and in any climate without too much worry about hazardous temperatures, as most vegetables keep well at a wide range of temperatures. (Of course, you still need to pay attention to basic sanitation rules.)

Vegetables to Choose From:

• Green beans
• Spinach
• Kale
• Collard greens
• Lettuce
• Broccoli
• Cabbage
• Cauliflower
• Mushrooms
• Onion
• Celery
• Red bell pepper
• Tomatoes
• Beets
• Cucumbers
• Sweet potato
• Pumpkin
• Squash
• Okra
• Edamame
• Sweet peas

Summary

A diet that consists of an abundance of vegetables will provide you with lots of fiber, fill you up and reduce hunger so that you are less likely to overeat. As a result, you stand a better chance of losing weight than you would on the typical American diet that is loaded with refined carbohydrates and fatty meats, and other low-nutrient, high-calorie foods.

Resources

MyPyramid Food Intake Patterns
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/CDC_5-A-Day.pdf

Updated: November 5, 2010

Don't Let Alcohol Ruin Your Diet

Overview

Alcohol is a source of added calories that may be easily overlooked by dieters. But if you are trying to lose weight, you should know that unrestrained drinking could ruin your diet. Here are a few things to keep in mind:

Calories from Alcohol

Alcohol is a source of energy, which means excessive intake could contribute to unwanted weight gain. Alcohol provides 7 calories per gram. In contrast, carbohydrates (sugar and starch) provide 4 calories per gram and fat provides 9 calories per gram.

Overeating

Alcohol may impair your judgment, which could lead to overeating. So, whether you are enjoying a TGIF social hour with friends, having dinner and cocktails with your coworkers, or sipping a drink at home to relax after a stressful day, you need to be mindful of how much you drink. After a few drinks, those peanuts, pretzels and hors d’oeuvres, or that quart of ice cream in the freezer could begin to look awfully tempting.

Weight Control
There are limited studies that look at the relationship between alcohol consumption, food intake and weight gain. One study that looked at a group of college students found that binge drinking was associated with poor diets, unhealthy weight control and sedentary behavior. The results of another study are more perplexing. The results of this study, which involved over 49,000 women and spanned a period of 12.9 years, showed that women who reported light to moderate alcohol consumption gained less weight and had a lower risk of becoming overweight or obese than nondrinkers. There could be a number of confounding factors that might explain these results, including the fact that this study was based on self-reported data.

What You Can Do to Lose Weight

If you must drink, here a few things that you can do to limit the number of calories you get from alcohol:

• Switch to drinks that have fewer calories
• Stretch your drink with non-caloric mixers, like sparkling water
• Drink less often
• Drink slowly to reduce the number of drinks you consume
• If possible, spend more time in conversation and less time at the bar
• Be prepared to say "No thanks" when offered another drink

Resources

Alcohol use, eating patterns, and weight behaviors 2009 May-June – PubMed result

Alcohol consumption, weight gain, and risk of …[Arch Intern Med. 2010] – PubMed result

Health Dangers of Cheap Snacks

Overview

Snack foods, often referred to as junk food, are everywhere. They are cheap, require no time or skill to prepare, and can be eaten anywhere, anytime - no cleanup required.

Unfortunately, what is cheap could be dear. That is certainly the case when it comes to filling up on cheap snacks. These foods are generally made with a hodgepodge of cheap, synthetic ingredients, artificial coloring, preservatives and binders. And of course, you get loads of calories from cheap fats and sugars. Then there is the salt - lots of it. All of this spells danger.

Snacking Dangers

While it is possible to eat healthy snacks, most people aren't choosing the right snack foods. Instead, they are opting for the wrong foods - filled with saturated fat, trans fat, sugar, high fructose corn syrup and refined flour. You should try to substitute healthier alternatives for these high-calorie snacks.

Here is a partial list of snack foods that could spell danger. Try to avoid or at least limit these foods:

Sodas. Sodas (soft drinks), are loaded with sugar. High fructose corn syrup is the sweetener used most often in these drinks. Sodas containing high fructose corn syrup may satisfy your taste buds but can wreak havoc on your weight and your health.

Cakes and pastries. Cakes and pastries are made from the terrible 3’s – saturated or trans fat, refined flour and sugar. Each bite takes you one step closer to gaining another pound and creating a chronicle of chronic diseases.

Candy/Confectionaries. Candy usually refers to sweets that are nothing more than solidified sugar. Eating excessive amounts of sugar puts you at risk for obesity. It can also lead to inflammation in your cells and lead to a number of chronic diseases.

Fast-food burgers, hot dogs, sausages and other cured meats. You might think that it is okay to eat fast-food burgers and other cured meats on a regular basis because they provide some protein. But keep in mind that these types of foods are also high in saturated fats and usually contain excessive amounts of salt/sodium, as well. You face the risk of gaining too much weight and developing high blood pressure and heart disease if you snack on these foods too often.

French fries, chips, and other deep-fried snacks. French fries, chips and other deep-fried snacks tend to be loaded with excessive amounts of calories from fat, along with high levels of sodium. Snacking on these foods too often can lead to obesity, high blood pressure and heart disease. Baked chips may be a healthy alternative to fried snacks, as they are likely to have less fat and salt. If you are buying packaged snacks, read the label to be sure.

Summary

This is just a taste of foods that are heavily consumed as snacks in the US. Unfortunately, these foods provide a lot of calories, sugars, unhealthy fats and sodium but offer little in the way of the vital nutrients that your body needs for optimum functioning. This can lead to unhealthy weight gain, diabetes and other dangerous health conditions.

What Can You Do?

Avoid snacks that are high in calories, unhealthy fats, large amounts of sugar and excessive salt. Opt instead for foods that are loaded with a wide variety of fiber and essential nutrients. And quench your thirst with a refreshing glass of water instead of sodas or other sweetened drinks.

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.