shc0006's blog

Breakfast can add fiber and whole grains to your diet.

Whole foods, such as whole grains, contain fiber and depending on the food and nature of the fiber can promote cholesterol lowering, satiety and regularity. Many studies indicate that breakfast consumers on average have higher fiber intakes than breakfast skippers (1, 2, 3). In addition, 36% of whole grain consumption takes place at breakfast. (4).

Breakfast improves nutritional quality.

June is Men’s Health Month! Below are tips to help men maximize nutritional health in June and all year long!

• Eat moderate amounts of a variety of foods. MyPyramid.gov offers great tools for selecting foods and portion sizes that are appropriate!
• Choose a diet low in fat, saturated fat and cholesterol by choosing low-fat or nonfat milk and milk products, lean meat, fish, skinless poultry, fruits, vegetables, whole grains and foods that are baked, broiled, steamed or roasted.

Which food in each pair offers the best nutritional package?

1 cup blackberries or 1 cup grapes

62 calories 110 calories
7.4 grams fiber 0.3 grams fiber
31 milligrams vitamin C 17 milligrams vitamin C

Whether it's protein to help build and repair the muscle tissue of active bodies or vitamin A to help maintain healthy skin, dairy products are a natural nutrient powerhouse. In addition to their great taste, research shows dairy may also help to reduce the risk of several diseases including:

High Blood Pressure

June is National Dairy Month, a 30-day reminder to make sure you’re eating and drinking the dairy products you need.

MyPyramid.gov recommends that most adults consume three cups of milk per day for calcium and vitamin D to build strong, healthy bones and help prevent a decrease in bone mass. Milk keeps your tooth enamel strong, too.

Be creative! You don’t have to just drink your milk. Eat products that are made with milk to get the same benefits. Incorporate low-fat dairy products into every meal and you’ll see it’s not hard to reach your recommended amount.

Summer cherries offer variety to any fruit bowl or platter, and are sweet and full of nutrition. One cup of cherries provides about 90 calories, 10 percent of the daily value for vitamin C, and three grams of fiber.

In addition, cherries are rich in antioxidants and contain phytochemicals that can help lower cholesterol levels.

Hydration
How Much Should You Drink?

The human body is made up of 50 to 75 percent water, or about 10 to 12 gallons, so maintaining your body’s water supply is crucial for proper function. According to the American Dietetic Association’s Complete Food and Nutrition Guide, the average adult loses about two and a half quarts or about 10 cups of water daily. To maintain your body’s fluid balance, you need to replace it each day. Fluids are provided through the foods and water we consume.

To estimate your fluid needs:
1. Calculate weight in kilograms (weight in pounds divided by 2.2)

Are You Burning as Many Calories as You Think?
Physical activity is important to maintaining good health and also helps burn calories. Any safe and effective weight-management program has to include physical activity along with diet modification.
It’s easy to burn calories as part of your daily routine. Aim for 30 minutes of aerobic activity most days of the week, working your way up to 60 minutes a day.
You need to burn off 3,500 calories to lose one pound. For a 170-pound person:
• An hour of jogging burns 540 calories.
• An hour of aerobic dance burns 460 calories.

Don’t Lose Your Vegetables’ Vitamins

Water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. Keep your vitamins from escaping:

Cook vegetables in a small amount of water, just enough to keep the pan from scorching.

Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.

Cooler temperatures help preserve vitamins; store produce in the refrigerator.

Cut vegetables close to cooking and serving time to decrease the amount of surface exposed to air.

http://www.washingtonpost.com/wp-dyn/content/article/2009/04/26/AR200904...

DESSERTS

LUNCH/DINNER
13.   Make your sandwich with light whole wheat bread.
14.   Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions instead of adding meat.

To stop weight gain, most Americans need to do just 2 simple things:
·         Increase activity – adding up to 2000 steps each day
·         Eat 200 fewer calories / day