The Healthy Foods That Wreck Your Diet
Besides recipes, the collection also offers information on special topics, such as how diet affects key factors involved in heart health, how to use the Nutrition Facts Label, how to make healthier meals out of those old family favorites, why fiber matters, and how to reduce salt and sodium in dishes. Check the table of contents for a listing of these topics.
If you take the time to learn what healthy foods your children do love, it will make your job easier. Print the Favorite Healthy Foods and Meals template in the Schedules and Templates section of this book and assign a sheet to each child and or husband. Write their favorite healthy foods on their assigned sheets. You may be surprised to learn that they actually enjoy quite a few healthy
You can create a desire to eat healthier treats by designating a new healthy treat as, mommy's treat. You can say something like, these are mommy's very special yummy cookies, and you can't have any, okay You can even place the cookies in a fancy cookie jar to increase the appeal. Let a couple days go by before 'reluctantly giving in' to their requests.
Each person has a Critical Carbohydrate Level for Losing (CCLL), and if you stay below that highly individual number you will lose weight. However, if you exceed that level-even with all healthy foods-your body will not switch to burning fat as the primary source of fuel. We need a way to focus on health-promoting vitanutrients that also provide blood-sugar stability and weight loss.
The guidelines discussed in this chapter can be applied to everyone throughout their lifetime. Identify when your energy needs are changing (i.e., changes in physical activity levels, pregnancy, breast feeding) and adjust your diet appropriately to maintain your health and fitness. Each individual should eat the appropriate number of servings from each food group based on their EER (refer to Chapter 1 and Table 3-2). Seek the help of a Registered Dietitian if you have any concerns about your diet or the diet of a family member. Even if you do not cook your meals or if you eat in the galley, you can make healthy food choices (see Appendix A). When eating in the galley, ask for the Healthy Navy Options menu items (available in the larger galleys and ships). Make high-fat foods the exception rather than the rule in your diet.
I advocate sticking to natural foods as much as possible, as discussed in the next section. But that doesn't mean you're restricted to a diet of plain meats, fruits, and vegetables for the rest of your life. After all, this is a cookbook, and it's filled with fantastic ideas for turning basic, natural, healthy foods into culinary delights.
*Cod, Rockfish, Perch, Sole, Flounder, Orange Roughy, etc. **Could substitute spice of choice, such as Cajun Herbed Spice mix. Combine cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in cornmeal mixture. Spray baking pan with non-stick coating. Arrange fish in pan and drizzle with oil. Bake at 450 D. 8-10 minutes or until fish flakes. WW Exchanges per serving 1 1 2 Protein, 1 4 Bread, 1 2 Fat, 23 optional calories. Nutritional analysis per serving Calories, 160 protein, 19 gm fat, 5 gm carbohydrates, 6 gm cholesterol 44 mg, sodium, 99 mg.
Individualize your personal eating plan. Try new foods. Increase the variety of foods that you like and enjoy. It will help to prevent you from going back to eating foods that you have enjoyed in the past, but which simply aren't good for you. Use controlled carb alternatives as well as the recipes provided in the recipes section of this book, or on our website at www.atkinscenter.com, or in my companion cookbook. I most strongly recommend that you develop a menu that's appealing, tasty and satisfying to you. Once you're happy with eating healthy foods, your nutritional future is almost assuredly going to be a healthy one.
It is important to maintain the right proportion of plant food (usually carbohydrates) and animal food (usually protein and fat) for your long-term health. Furthermore, doing so may in fact help you manage your weight. Vegetables and fruits tend to be more filling and have fewer calories. But if you eat oversized portions of even the most healthy foods, you are likely to gain weight. The only practical way to shed excess pounds is to eat less and exercise more.
Nutritional Analysis per serving 152 calories, 10 g. protein, 4 g. fat, 19 g. carbohydrates, 42 mg. calcium, 553 mg. sodium, 14 mg. cholesterol, 1 g. dietary fiber (excludes capers). Original recipe from Weight Watcher's Simply Light Cooking . Conversion and additional nutritional analysis by Rick Weissgerber GEnie D.WEISSGERBE Approximate nutritional analysis 210 calories per serving 30 g protein 18 g carbohydrate 2 g fat (10 of calories) 2 g fiber 53 mg cholesterol 246 mg sodium 71 of the Daily Value for vitamin B12, 46 for B6, 41 for vitamin C.
For your heart health, it's vital to know about this combination of factors that cluster together to form Syndrome X. When you're doing Atkins, you're following the very nutritional approach that corrects this entire syndrome while nourishing yourself with healthy foods.
Fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products are the foods with the highest nutrient density. These foods should be strongly emphasized in a healthy diet. In particular, someone who consumes 2,000 calories a day should try to eat the following daily