(ARA) – If you’re trying to lose weight, it’s likely that you’ve heard or read about foods and behaviors that will derail your diet efforts. Whether it’s a chat with your friend or a blog on the Web, dieters face dilemmas about what are the best and worst choices when trying to cut calories and trim the waist. Instead of listening to gossip, take the advice of a registered dietician who can help you solve the five top diet dilemmas.

Seventy percent of Americans say they are concerned about their weight and 53 percent report they are actively trying to lose weight, according to the International Food Information Council Foundation. Registered dietitian Dr. Jenna A. Bell-Wilson, is co-author of “Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel your Active Life.” She provides solid, science-based information to help you achieve your weight-loss goals.

Diet Dilemma 1: Will low-calorie sweeteners make me fat or eat more?

The nutrition experts have spoken and the news is good for those looking for a sweet, but low-cal alternative to sugar – low calorie sweeteners, such as aspartame, do not get in the way of weight loss.The American Dietetic Association performed an in-depth review of the science using the systematic and rigorous “evidence analysis” approach to answer these burning questions: Does aspartame affect energy balance (weight loss)? And will aspartame make you eat more? After going through the relevant data with a fine-toothed comb, the esteemed team of registered dietitians and scientists determined that the answer is no to both, with the strength of the evidence receiving the highest mark, a Grade 1. What this means to weight loss-seekers and aspartame enthusiasts: sweet relief.

Diet Dilemma 2: If I eat in the evening, will it make me gain more weight?

“When we eat has a less to do with weight gain than how much we eat,” advises Bell-Wilson. She reminds clients to avoid a top-heavy meal plan by spreading calories out throughout the day to avoid overeating at dinner and in the evening. “We often blame weight gain on late-day eating, but really, weight gain can occur if our evening nosh is on high calorie foods that push us over our total calorie needs for the day,” she adds. Watch out for those late-night “trigger” moments – TV watching or chatting on the phone – to avoid munching on calories that you don’t need.

Diet Dilemma 3: Will specific foods help me burn fat?

The act of chewing, digesting and absorbing does use calories – it’s called dietary thermogenesis – but it’s not affected by specific foods like crunchy celery or tangy grapefruit. You can do something specific to burn fat, however. “Exercise and build muscle,” says Bell-Wilson. “The best way to burn fat is to exercise and when we have a greater amount of muscle mass, we become calorie (fat) burning machines.” So worry less about the work of chewing and expend more calories by taking a walk or lifting weights.

Diet Dilemma 4: Low/no fat = no calories. Right?

While low fat diets can help us lower our total calorie intake, and if we lower our saturated fat intake, can be good for our heart health, low or no fat does not equal no calories. “Read the food labels,” urges Bell-Wilson, “no or low fat doesn’t always mean low calories – especially if the manufacturers compensated for the fat reduction by increasing the sugar content.” In addition, Bell-Wilson notes that some types of fats are good for us – polyunsaturated and monounsaturated – which are found in avocados, nuts, seeds, vegetable oil spreads and some fish. “Lowering the fat in our diet, especially the bad [saturated] fat from butter or fatty cuts of meat, can be a way to reduce calories and benefit our heart health,” says Bell-Wilson, “but reading the label will reveal if it’s really a nutrient dense, low-calorie option for weight loss or a high-calorie food in disguise.”

Diet Dilemma 5: Will a crash diet or fast jump start my weight loss?

“The goal is to find a weight loss approach that is good for your health and can be sustained over time,” recommends Bell-Wilson. A quick fix or sudden fast will only put you at risk for nutrient deficiencies and can’t be maintained long term. “Eat a varied, calorie-controlled, plant-based diet” Bell-Wilson says. “And for weight loss success, incorporate physical activity on a daily basis.”

Have more diet dilemmas or need more support? Find your own registered dietitian from the American Dietetic Association www.eatright.org or from the Sports, Dietetics and Wellness Nutrition Dietetic Practice Group at www.scandpg.org.

Courtesy of ARAcontent

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At some point during the day — and often, multiple points — most people crave a snack. It’s easy to grab a snack that’s gratifying but high in fat, calories, cholesterol or sodium — and low on nutritional value.

The desire for healthy snacks (or at least less unhealthy snacks) is not a new one. What is new, however, is the emerging mindset that packing more for the punch, or doing more with less, can allow people to have their snacks and eat them, too. With a few lifestyle adjustments, the 3 p.m. snack — or the mid-morning or late night snack, for that matter — can continue.

Get Dense

To gain more from your snacking experience, go for nutrient-dense snacks that are enhanced with a greater amount of better-for-you ingredients. If you have an extra apple or some celery stalks on hand, take advantage of built-in nutrients and pull them out of the refrigerator.

If you are in the mood for a bag of munchies to satisfy your cravings, remember that today’s bagged snacks come in a wide range of better-for-you varieties. Snyder’s of Hanover, for instance, offers products like multigrain pretzels, chips, and puffs, and recently developed a dedicated EatSmart line of better-for-you snacks that fall into the nutrient-dense category.

Indeed, beyond traditional salty snacks made with whole grains, many bagged snacks today are made with non-traditional snack food ingredients. You can actually increase your intake of vegetables with products like vegetable-based crisps. EatSmart Veggie Crisps and Soy Crisps, for example, are made from real potatoes, tomatoes, spinach and soy.

Make Bold Choices

Nutritionists and foodies alike can attest to the fact that eating more flavorful food lends a certain satisfaction to the eating experience. Those who eat boldly flavored snacks may be less likely to over-consume and can take their time to enjoy how the food tastes.

Recognizing that bold flavors enhance the eating experience, manufacturers are responding with more intense and gourmet flavor profiles for snacks, such as pesto, parmesan, chipotle peppers and fire-roasted tomatoes, among many others.

A quick glance at a supermarket shelf in the snacking section supports the notion that consumers are seeking more unique flavors for snacks. Even the most popular chips come in a broader range of flavors beyond traditional cheese, ranch or sour cream and onion, while crackers are also topped with everything from cracked black pepper to bits of rosemary. Snyder’s EatSmart All Natural CheddAirs and Veggie Crisps include a variety of bold flavors you’re sure to enjoy.

Go Natural

For those looking to maximize their snacking experience, all-natural snacks offer an added benefit of “clean” labels, namely, with fewer preservatives and artificial ingredients. Again, supermarkets and restaurants are offering more natural and organic products, in response to growing customer demand.

Looking for “all natural” or “organic” wording on packaged snacks and taking a few seconds to read the label is an assurance that what goes into snacks doesn’t have to be unpronounceable.

Realize that Size Matters

Mindless eating, particularly snacking with little thought of controlling intake, is where a lot of people get into trouble. It may not seem like it when we’re eating while working, texting or watching TV, but it’s very quick and easy to overdo it.

To make it easier on consumers, snack food providers continue to introduce portion-controlled packaging, through 100-calorie packs and snack size products. Those items, ranging from chips to pretzels to snack cakes, are specifically designed to help people keep track of their snacking and stick to a pre-planned intake.

Pretty soon there won’t be an excuse not to snack, given all of the available options. Better-for-you snacking fits into just about any lifestyle – and, in turn, can help ensure a better fit into that swimsuit.

For more information on Snyder’s of Hanover full line of “Better-for-you” snacks, call (800) 233-7125 or visit the company Web site, www.snydersofhanover.com.

Courtesy of ARAcontent

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“Skipping breakfast only delays hunger, and often leads to overeating later in the day,” explains Bob Greene, an exercise physiologist, personal trainer to Oprah Winfrey and author of ‘The Best Life Diet Cookbook.” “But not just any breakfast will do. Some standard options like Danishes or doughnuts are simply empty calories. Instead, choose a balanced, nutritious dish.”

That means your breakfast should include all three “macronutrients”: carbohydrates, such as whole-grain toast; healthy fats like nuts or nut butters; and lean protein (such as egg whites and nonfat or 1 percent dairy). This combination offers a wealth of nutritious ingredients, but is also the most satisfying for the calories and will keep your hunger in check until lunch, Greene explains.

Protein — especially high-quality protein, such as eggs — helps quell appetite. Greene recommends Crystal Farms AllWhites and Better’n Eggs as a convenient way to add lean, high-quality protein to your morning meal. Made from real eggs — but with no fat, no cholesterol and half the calories — AllWhites and Better’n Eggs are optimal sources of protein. Both products come in easy-to-pour cartons and can be found in the dairy case of your local grocery store.

“We all have busy lives, but it couldn’t be easier to add lean protein to your breakfast,” Greene says. “From traditional scrambled eggs to increasing the protein in a smoothie recipe, egg alternatives bring healthy convenience right into your fridge.”

For an on-the-go breakfast option packed with protein, Greene recommends this makeover of the traditional greasy breakfast sandwich. Prepared in just 10 minutes, the Spicy Bacon and Cheese Eggwich combines high-protein egg substitutes with cheddar cheese and lean turkey bacon in a whole-wheat English muffin. With 17 grams of protein, this sandwich also includes good sources of fiber and calcium — two other essential nutrients that are often lacking from morning meals.

Spicy Bacon and Cheese Eggwich
Time to Table: 10 minutes

Ingredients:
1 cup (8 ounces) Better’n Eggs
1/4 teaspoon cayenne hot pepper sauce
1/8 cup (1/2 ounce) shredded Cheddar cheese
2 slices turkey bacon, cut in half crosswise
2 whole-wheat English muffins, split

Directions:
Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Add Better’n Eggs and stir in hot pepper sauce. As egg substitute starts to set use spatula to lift edge of eggs, letting uncooked eggs flow to bottom of skillet. Cook until egg substitute is set but still moist. Sprinkle shredded cheese on top and then fold over the egg substitute so the cheese melts in the middle.

Place turkey bacon on microwave safe plate. Cover with paper towel. Microwave on high for 30 to 40 seconds or until warmed.

Toast each half English muffin in toaster. Spoon about 1/2 cup mixture on top of two toasted muffins. Top each with one piece cooked bacon. Top with remaining toasted muffins.

Makes two servings. Nutrition per serving: 226 calories, 54 from fat; 6 grams total fat; 2.5 grams saturated fat; 15 mg cholesterol; 534 mg sodium; 27 grams total carbohydrates; 5 grams dietary fiber; 17 grams protein.

For more healthy on-the-go recipes, visit www.betterneggs.com and Bob Greene’s Web site, www.TheBestLife.com.

Courtesy of ARAcontent

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Ideal Body Weight, More Energy And Better Stamina

With the proper fitness routines, you can easily achieve an ideal body weight and feel more energetic as well as have improved stamina – all of which will help you properly deal with stress and also different pressures that are part of everyday life. In fact, a person that does enough workouts and follows the proper fitness routines will be less likely to fall prey to disease and other type of physical ailments, because the body muscles as well as organs will be functioning at their best levels.

To achieve the best level of fitness, you may need to design your fitness routines in a manner that is most beneficial to your body and mind, and taking the help of a fitness expert is also recommended. It is also advisable to perform fitness routines for at least sixty minutes each day, though if you are a beginner, you can limit your exercises to a few basic ones because starting off slowly is a good choice, and it will also ensure that you do not give up too easily.

Exercising is something that requires a person to make a lifelong commitment, and fitness routines are an essential part in remaining fit, which means that you should go and visit a gym and exercise under the supervision of a fitness expert to get the best results. Also, it is necessary to do some warm-up exercises before getting stuck into your fitness routines and even doing some stretches should help ready your body to take up more strenuous exercises.

Good fitness routines normally also include doing cardiovascular exercises for about fifteen to twenty minutes, and working different muscles in the body is also necessary. People also take to walking, swimming and even jogging to improve their fitness levels, and you should also consider these activities which provide good level of physical exercising.

Good fitness routines should also be accompanied by a good diet and eating healthy as well as nutritious food will help you to stay healthy, and another aim of your fitness routines should be to develop a positive attitude and frame of mind, and for those who feel frustrated, activities such as boxing and Martial Arts as well yoga and even Tai Chi are ways to vent your anger and frustration.

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The most common resolution of all (and the most commonly broken) may be the most important: I’m going to eat healthier and exercise! Driving to the gym in the dark and cold loses its appeal fast, and most people slide back into poor eating and workout habits before January turns to February. But the road to success is paved with small victories and one easy step toward healthy eating is to change the way you snack.

A recent Ipsos Reid survey found that many Canadians feel they aren’t getting enough nutrition every day and two thirds may be turning to multi-nutritional snacks to fill the gap. Good move! A simple change like snacking on high-quality, high-fibre granola bars may be one way to help balance your diet. And because our busy lives often cause us to miss or delay meals, healthy snacking should be a top priority.

According to registered dietitian Pierrette Buklis, Nature Valley’s new whole grain FibreSource bars are a good choice. “With 130 calories or less, they’re packed with whole grains and high in fibre. They also contain Omega-3, an essential nutrient for a healthy body.” This kind of snack also represents 20% of an adult’s daily fibre requirements, an area where most of us fall short.

The secret to a successful New Year’s resolution is keeping it real. Pick something you can actually carry off. Put a couple of high-fibre bars in your desk drawer, your purse or your glove compartment. Your health doesn’t necessarily depend on radical or overwhelming changes. A quick modification to your snacking habits might just give you the confidence to try the next step.

Credit: www.newscanada.com

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Elizabeth Somer, M.S., R.N., a registered dietician and author of “10 Habits That Mess Up a Woman’s Diet” and “Nutrition for a Healthy Pregnancy” weighs in on these products and offers tips to add nutritional punch.

1) Toss More Nutrition Into Salad.
Salads are a popular choice for people trying to adopt a healthier lifestyle, but Somer warns there are many fatty concoctions lurking beside those healthy choices. “Salads that contain mayonnaise, whipped cream or cheese like egg, pasta, potato or tuna salad sound nutritious. But just because they contain the word salad doesn’t mean they are good for you,” says Somer.

Somer’s suggestion: Load the plate with dark leafy greens and strive for a minimum of four colors from vegetables or fruits. Don’t top salad with lunch meats, bacon bits or croutons. Try something healthier like jicama for crunch or garbanzo beans and tofu for protein. Pour one ladle’s worth of low-calorie dressing into a small container and then lightly dip your fork into the dressing before grabbing the veggies. Most of your dressing should remain in the container even after your salad bowl is empty.

2) See Cereal for What it is.
A popular topping added to yogurt is cereal or granola, giving it crunch. Cereals also have been marketed as a fast and convenient meal replacement for lunch or dinner and as a weight loss tactic. But look carefully at suggested serving sizes as cereal manufacturers may try to pass off a higher calorie cereal with a miniscule portion.

“Cereal is a great way to start off the day if you choose the right kind,” says Somer.

Somer’s suggestion: The first ingredient in cereal should be whole grain. Look for at least three to five grams of fiber and less than four grams or one teaspoon of sugar per serving. Rev up the nutritional content of cereal by adding fresh fruit and Horizon Organic Milk Plus DHA. Sweeten bland cereals with vanilla-flavored soymilk. Include a glass of orange or tomato juice on the side.

3) Manage Meal Replacement Bars and Drinks.
Several shakes and bars touted as meal replacement plans and snacks are convenient for on-the-go lifestyles. How do the different brands compare? “They’re pretty much the same nutritionally,” says Somer. “But beware of some of the bars. While they may contain more vitamins and nutrients, they don’t cut out the sugar. They’re pretty much glorified candy bars.”

If your diet can’t do without a meal replacement bar, Somer likes many of the bars marketed toward pregnant women, such as Oh Mama! and Bellybar nutrition bars. The bars are loaded with vitamins, minerals and life’s DHA, a vegetarian source of omega-3 DHA that is crucial for eye, brain and heart health.

Somer’s suggestion: Save money by making your own meal replacement drink with a handful of fresh fruit and a cup of Silk Soymilk Plus Omega-3 DHA. Short on time? Prepare the night before and store in a blender pitcher overnight in the refrigerator and blend first thing in the morning.

4) Look for Low Sugar Yogurts.
While yogurt is one of the best sources for calcium, some varieties can be full of sugar. A cup of yogurt naturally contains 12 grams of sugar. The fruited varieties can contain 10 teaspoons of sugar.

Somer’s suggestion: Look for low-sugar brands of fruited or plain, non-fat yogurt, particularly those that contain vitamin D and vegetarian-derived omega-3 fatty acids. For the plain varieties, add fresh or frozen fruit and a teaspoon of jelly, jam or honey to sweeten.

5) Fortify Frozen Meals.
Frozen meals, in most cases, are a great way to control portion sizes. And they’ve come a long way from such classics as Salisbury steak and macaroni and cheese to include vegetarian and ethnic varieties.

Shoot for entrees containing 250 to 400 calories, no more than one gram of saturated and trans fats combined for every 100 calories and no more than three grams of total fat for every 100 calories. Also keep an eye on grams of sugar. “This will automatically cut out gravies and sauces high in sugar, and battered or fried meats, which are high in fat,” says Somer.

Somer’s suggestion: Frozen meals are often high in sodium. Eat a large salad or add frozen veggies to help dilute the salt.

6) Avoid Pitfalls of 100 Calorie Packaging.
While dieters may find 100-calorie meals or snacks, such as soup, cookies and crackers helpful for automatic portion control, remember to read the label as products may contain more than one serving per package.

Somer recommends broth-based soups because they are lower in saturated fat and calories. Studies also have shown they help curb hunger with fewer calories. But she also advises people not to limit themselves to soup when it’s fine to add a salad or a peanut butter sandwich made with whole grain bread. Dilute high sodium by adding frozen vegetables to the soup.

As for the snack packs, remember these are treats, not staples. “Junk food doesn’t turn into health food just because it comes in a smaller bag,” says Somer.

Somer’s suggestion: If you cannot live without chips or cookies, control your portions and your pocketbook by buying a larger bag of snacks and dividing it out into individual baggies with a scale or a measuring cup. Ideally, switch from these highly processed foods to baby carrots, frozen blueberries and other unprocessed foods.

7) Keep An Eye on Enhanced Waters and Sodas.
What’s the difference between plain old tap water and enhanced water? For one thing, the price: a glass of water in most cases is free. Enhanced water can cost around $1.50. While enhanced waters do contain nutrients and vitamins not contained in tap water, some have as many calories as a can of soda.

Beverage companies also offer diet sodas with vitamins, eliminating the calories, but they don’t contain nearly the vitamins contained in a cup of whole strawberries, which contains only 46 calories.

“The body needs about 40-plus nutrients and what you’re getting from these enhanced waters and sodas is miniscule,” says Somer. “An occasional diet soda or enhanced water is fine, but it does not add much nutritional value to your daily diet.”

Somer’s suggestion: There are no quick and easy substitutes for a balanced diet and a good multivitamin. Drink flavored sparkling water, try zero-calorie waters or add a wedge of citrus fruit to plain water.

8.) Save room for dessert.
Dieters shouldn’t deprive themselves of dessert. But when it comes to prepackaged desserts labeled as low-carb, low-fat or reduced sugar, buyers beware. Some tempting treats may simply be disguised with smaller portion sizes.

To avoid sacrificing taste, treats with reduced fat and carbs may contain more calories and sugar than their full fat and carb predecessors. Labels also may disguise sugar with other names, including high-fructose corn syrup, evaporated cane juice, glucose, sucrose, maltose, fructose, dextrose, maltodextrin, sorbitol, fruit juice concentrate, barley malt and carob syrup. Maltitol, a sugar alcohol commonly used as a sugar substitute because it has fewer calories and does not promote tooth decay, is known to cause diarrhea, especially if consumed in large quantities.

“People may gain weight from eating these desserts because they think they can eat more,” says Somer.

Somer’s suggestion: Enjoy a guilt-free dessert by keeping a close eye on nutrition labels and limiting portion sizes. If you need something sweet, consider eating fresh fruit or a frozen fruit juice bar.

Courtesy of ARAcontent

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Awareness of sugar’s caloric impact has fueled demands for sweeping reforms – including the recent trend of removing regular soda and sugary fruit juices from school vending machines. For health-conscious consumers looking to cut calories, reducing their sugar consumption can be a good start. Just one level teaspoon of sugar contains about 15 calories.

Unfortunately, concerns over the long-term health impact of non-sugar sweeteners have kept some consumers from replacing the added sugar in their diet with healthier alternatives. “Controlling calorie consumption is critical to weight maintenance,” says Chef Stephanie Green, a registered dietitian and owner of Nutrition Studios, a nutritional consulting firm. “Erythritol, which is used in the new zero-calorie sweetener Sweet Simplicity, gives Americans an all-natural way to guiltlessly indulge in the foods they love.”

Part of the human diet for thousands of years and found in grapes, melons, mushrooms and fermented foods such as wine, soy sauce and cheese, erythritol has been used in foods and beverages in Japan since the late 1980s. It was recently approved for use in both the U.S. and Canada.

Chef Green offers the following tips to lower daily caloric intake with zero-calorie sweeteners that won’t compromise taste:

* Homemade salad dressing can pack a lot of calories. Replace the sugar in your secret recipe with an all-natural, zero-calorie sweetener.

* When you barbecue, use an all-natural sugar alternative instead of brown sugar in your baked beans or barbecue rub.

* The sugar on the rim of a cocktail glass can add 15 calories or more. Instead, sweeten your favorite summer cocktail by rubbing a wedge of lemon, lime or orange around the rim of the glass, then dipping the rim onto a plate of all-natural sweetener.

For a natural way to indulge, Chef Green recommends the following recipe:

Pomegranate Peach Spritzer

Makes 4

4 small ripe peaches (about 1/2 pound)
14 packets Sweet Simplicity sweetener
1 teaspoon orange zest
1 tablespoon lemon zest
1/4cup 100 percent pomegranate juice, chilled
24 ounces club soda, chilled
6 packets Sweet Simplicity sweetener for garnish

Directions:
1. Wash and peel the peaches. Cut in half, remove the pit and discard.
2. Transfer peaches, 10 packets of Sweet Simplicity sweetener, orange zest, and lemon zest to a food processor or blender and puree for 1 to 2 minutes.
3. Pour peach puree into an ice cube tray. Distribute evenly into 12 ice cubes and freeze until hard.
4. Rub the rim of each serving glass with an orange. Turn the glass upside down; dip the moist rim onto a plate of Sweet Simplicity sweetener for garnish.
5. To each glass add 1 packet of Sweet Simplicity, 1 tablespoon of pomegranate juice, 3 peach ice cubes and 6 ounces of club soda.

Nutritional Analysis Per serving:

Calories: 35
Fat: 0
Sodium: 0 mg
Carbohydrates: 29 grams
Protein: 1 gram
Fiber: 1 gram

Erythritol-based sugar replacements such as Sweet Simplicity sweetener are now available at stores such as Whole Foods and Wild Oats, and online at www.sweetsimplicitysweetener.com.

Courtesy of ARA Content

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By improving the solidity and bulk of solid waste it also helps to keep those who are aging more regular, less constipated. The result, supported by many studies, is (among other benefits) a reduction in the odds of colon cancer.

Insoluble fiber, so-called because it doesn’t dissolve readily in water, can be found in nuts, wheat bran, whole grains and many vegetables. But there’s another kind called, not surprisingly, soluble fiber. As the name suggests it does dissolve readily in water. It, too, has benefits.

Soluble fiber is found in citrus fruit like oranges and lemons, apples, beans, oats and barley grain. Among its other virtues, studies strongly suggest that some soluble fibers (beta glucan) can help reduce cholesterol.

But, as with every other aspect of diet, it’s best to have everything in the proper proportion. What is that, in the case of fiber? The recommended consumption for the average adult over 50 years of age is 21g for women and 30g for men. For those under 50 the amounts are 25g for women, 38g for men.

Of course, that’s only an average (for men about 170lbs, women around 120lbs). You’ll want to consult tables to find out the needed amounts for your weight. There are those rare individuals who are sensitive to certain foods and they will need to seek out sources of fiber that suit their particular circumstances.

But, as a rough starting point, there are several common foods that will be right for most.

A cup of raisin bran cereal has 7g of fiber, and is usually manufactured with helpful vitamins as well. A cup of oatmeal is a good source, even though it only contains 4g. A half-cup of cooked black beans contains about 7.5g. A half-cup of tomato paste has nearly 6g, while a half-cup of cooked Lima beans has nearly 7g.

Bran muffins have been touted as a good source of fiber, and that’s true, they are. But many also are high in fat and sugar, so exercise moderation and seek out a low-fat type. A couple dozen peanuts can also be a good source of fiber, but here again they are high in fat. Control the urge to get large amounts of fiber from them. You don’t want to pile on the calories when getting needed nutrients.

Many fruits are a good source of fiber, including raspberries (1/2 cup contains 5.5g), blackberries (1/2 cup has 3.8g) and apples (3.3g per apple). Even pumpkin is a good source (3.5g in 1/2 cup), but this too can be a source high in fat and sugar, if it’s in the form of pumpkin pie.

A slice of bread has 2g, so the average sandwich will supply 4g. But be sure to get whole grain bread, not the ultra-processed white.

Put both soluble and insoluble fiber in your diet and be good to yourself.

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Despite all the fads of the last 30 years or more, it remains true – backed by a large amount and variety of nutritional research – that a good diet is the old-fashioned ‘balanced diet’ that has remained largely unchanged for 60 years or more. The keyword deserves repeating: balanced.

There are fad diets that emphasize protein over carbohydrates, or fruits one day with meat the next or eating vegetarian exclusively. All these may have valid elements, but they almost all tend to go too far in one direction or another.

Everyday, at regular intervals, a person interested in optimizing health should eat daily meals consisting of fruits and vegetables, grains, dairy and a protein source. Of course, there will be exceptions for those with special dietary needs. Some people, for example, can’t process dairy products. Others are sensitive to peanuts or other things.

But the four traditional food groups, in the proper proportion, remain the undisputed recommendation of every reputable nutrition scientist. The reasons are that studies continue to support the notion that these supply the compounds needed by the body. From those it can perform muscle maintenance, proper electrolyte balance, cellular repair and other essential activities along with the needed energy to carry out all of them.

Nature, as discovered by science, determines what the body needs – not marketing.

Insoluble fiber, for example, (as gained from fruit, vegetables and grains) isn’t readily digested. As a result it helps digestion and in cleansing the digestive system.

Certain vitamins (D, B, E, K) and minerals (lithium, calcium, postassium) are needed for carrying out the thousands of biochemical reactions critical to proper health. Sodium and potassium, in moderation, are used by the heart muscle in order to keep pumping blood through the body.

Proteins are needed so the body can lyse (split) them into essential amino acids. Those amino acids are then used to build up new proteins used for muscle and other important components.

Carbohydrates (chiefly those easily converted to glucose) are needed to supply the starting point of the cycle that generates energy to fuel all the other processes. This is a fundamental process called the Krebs cycle that converts sugars into ATP, which is then converted to ADP, releasing energy.)

Fad diets can supply many of these essentials, but typically do so in the wrong proportion or with too much at one time, not enough at another. They also frequently contain additional components that are not helpful, and – in excess – may be harmful, such as excessive fats or complex sugars.

In the world of diet, moderation and regularity may not sound glamorous, but it’s the key to good health.

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There is the 3-day diet, which touts eating little more than fruits for three days, followed by vegetables or meat or grains the other days. There are lots of variations.

While it’s certainly true that eating fruit regularly is a key element to good health – most contain needed carbohydrates, vitamins and fiber – eating almost exclusively fruit for three days leads to imbalance – in carbohydrates, fiber and additional otherwise healthy components. To an extent the body will equalize and store what it needs for later, but there are limits.

Similarly, the ‘low carb, high protein’ diets, such as Atkins, recommend cutting way down on carbohydrates and eating substantial amounts of food high in protein. Here again protein is vital to proper nutrition, but so are carbohydrates. Putting too much emphasis on the first over the second leads to rapid, temporary weight loss, but at a high cost.

Carbohydrates are essential for supplying energy for all biochemical processes. Though the body, when needed, will use other sources, such as fat and protein. Too great an emphasis on protein reduces the ability of the body to store and regulate the appropriate amount of water, whereas carbohydrates help that.

There are very attractive sounding ‘chocolate diets’. Nearly everyone loves chocolate and, contrary to some reports of a few years ago, it is healthy – in moderation. Chocolate contains anti-oxidants and other compounds that are helpful. But, as with anything, too much of a good thing is just that – too much. Also, since many will seek chocolate in forms that come with high fat, high sugar amounts it’s possible to get some not-so-helpful elements along with the good.

There are ultra-low fat diets. Once again, the problem isn’t with reduced fat, but going to extremes. A certain amount of fat in the diet is a healthy thing.

Any diet which makes promises of radical, rapid or quick weight loss – or any other extreme claim – is almost guaranteed to be more harmful than helpful. The human body has evolved over millions of years and decades of good nutritional research still confirms the common sense truth: balance is good, moderation is healthy.

Eat moderate portions at regular intervals of fruits and vegetables (for vitamins, carbohydrates and fiber), grains (for carbohydrates, vitamins, minerals and fiber), protein (for amino acids) and dairy products (for calcium, unless you’re lactose intolerant). For the average person, between 2000-2500 calories per day is appropriate. Less for women, on average, and for those seeking rapid weight loss.

A balanced diet, coupled with age-appropriate, moderate and regular exercise, will lead to a healthy percentage of body fat, good muscle tone and a well-tuned system. You’ll find you feel better and look good.

Related posts:

1. Nine Reasons Why High Protein Low Carb Diets Are Not an Optimal Choice
2. Bodybuilding Diets: You Must Eat To Grow
3. Weight Loss: Nutrition 101