Loaded with monounsaturated fat and to the oil’s heart benefits, including heart-healthy phytonutrients, these studies finding that olive oil not only single-seeded fruits are a delectable lowers LDL but also raises HDL. An treat. To stretch your olive allowance (8 large black ones or 10 stuffed green ones have about 45 calories and 5 grams of fat), make a tapenade spread, dice olives into sauces (puttanesca), or add to salads or tuna. Rinse canned added benefit: Studies suggest that olive oil may slow stomach contractions, helping vou feel full longer And when olive oil was offered for bread-dipping in place of butter, olives to reduce sodium. For a real treat, consider roasting 52 fewer calories than those who olives. From the California Olive spread the butter. Industry comes this recipe: Spread Don’t let this classic oil intimidate AOR ST aap Ayer 1 8 BERING dish, coat with olive oil (of course!), sprinkle with lemon peel, then bake at 350°F for 45 minutes. Serve as ) you...
Americans order 3 billion pizzas a year. That’s a lot of cheese! According to the Center for Science in the Public Interest: Three slices of Pizza Hut’s pan cheese pizza have 12 grams of saturated fat, about the same as three slices of its pan pepperoni pizza. Two slices of the stuffed crust anything have anywhere from 26 grams of fat (12 saturated) to a whopping 44 grams (18 saturated), depending on the toppings. Domino’s veggie pizza comes with extra cheese. In total, two slices of a medium pizza contain nearly 16 grams of fat (7 saturated) and 439 calories. Two slices of a medium America’s Favorite provide 22 grams of fat, 9 of them saturated. To avoid blowing your fat budget for the day: Order half cheese or no cheese, Ask for vegetable toppings, with extra vegetables. Steer clear of stuffed-crust pizzas. If you must have meat on your pizza, make it chicken or ham, Tuna and Tomato Pizza not pepperoni. Or try clams, Have your pizza and eat it, too, with our...
Nutrition labels list total fat content, but that number may not tell you everything you want to know about the food. For instance, you should take into account: Percentage of calories from fat. Most labels don’t tell you this number. To figure it out, divide the fat calories per serving by the total calories per serving and multiply by 100. So a food that contains 90 calories per serving and has 30 calories from fat would get 33 percent of its calories from fat. A food that gets less than 30 percent of calories from fat is considered a relatively low-fat food; food that gets less than 20 percent of its calories from fat is considered a low-fat food. Fat you add. Combination foods and mixes, like Hamburger Helper, often have two sets of numbers on the label—one “as packaged” and one “as prepared.” If the “as packaged” numbers are good and you can prepare it with low-fat or nonfat ingredients, the product is a good choice, Servings per container. Read these carefully; often you...
As you read in Chapter 1, a shocking number of children are overweight and obese, and doctors are seeing increasingly high levels of cholesterol in children, even those with no family history of high cholesterol.To help your kids maintain a healthy diet and healthy cholesterol levels: Pack their lunches, That way you can at least try to ensure they get something healthy instead of the fried and starchy foods that dominate most school cafeterias. (The three most common foods ordered in elementary schoo! cafeterias are ground beef, chicken nuggets or patties, and cheese.) Limit fast-food. Set a cap of no more than one or two fast-food meals a month, and when you do make a fast food visit, push the salads, plain baked potatoes, and broiled chicken. If the kids must have hamburgers, order them without cheese. Forget white. White bread, whiterice, white pasta, that is. Serve their peanut butter and jelly on whole wheat bread and their meatballs on whole wheat pasta. Make it easy. Cut up a...
Weight-loss formula is one of the simplest in mathematics: Consume fewer ories than you burn, or burn more than you consume. It’s really all a numbers game. If you need 2,000 calories a day to maintain your current weight but you take in 2,100 instead, every day your body will store that extra 100 calories. Over the course of a year you’ll gain more than 10 pounds. By contrast, consume 1,900 calories a day and you’ll lose more than 10 pounds in a year. What’s Your Number? If you want to shed pounds, it helps to have an idea of how many calories you need to maintain your current weight so that you can figure out what calorie limit you’ll need to live within every day to lose weight. According to the nonprofit Calorie Control Council, most people leading moderately active lives (exercising regularly—at least three times per week for 30 to 60 minutes each time) need about 15 calories per pound per day to maintain their weight. For a 130-pound woman that’s 1,950 calories...
Perhaps no other diet has generated as much discussion and controversy as the one created by Robert C. Atkins, M.D., more than 30 years ago. It strictly limits carbohydrates (including fruits and vegetables) and emphasizes protein and fats, including such high-fat, high-calorie foods as bacon, hamburgers, and sausage. (Phase 1 of the diet calls for 64 percent of calories from fat—and 42 grams of saturated fat.) It’s based on the notion that by restricting carbohydrates, you induce the body to enter a state called ketosis, which forces it to burn fat as fuel. But the Atkins diet, which hasn’t been rigorously studied, ignores one basic nutritional fact nearly every researcher in the field agrees on: Eating saturated fat increases your risk of coronary heart disease (CHD) and generally increases cholesterol. At least 14 different studies support this finding, while an analysis of six clinical trials involving 6,356 participants found that decreasing saturated fat cut blood...
You’ll be eating less fat on the Pian, but there’s no need to cut all of it—in fact, doing so may be counterproductive. In a study from the University of Washington, researchers put 444 men with high LDL on various diets involving different levels of fat. The result: Reducing total fat to 30 percent of calories from 35 percent and keeping saturated fats at 7to8 percent was as effective at lowering cholesterol as diets with less total fat. In fact, when fat intake dropped to about 20 percent of calories (as some very low-fat proponents recommend), HDL fell and triglyceride levels rose...
A moderate amount of fat (about 25 percent of calories), mostly in the form of healthy fats from fish, nuts, and olive and canola oils. A moderate amount of lean protein (up to 20 percent of calories), from fish, beans, lean meats, soy, and eggs. (Yes, eggs are okay!) A shift to complex carbohydrates like whole grains in place of white rice, white flour, and white bread, Nine servings a day of fruits and vegetables. Yummy foods like peanut butter, chocolate, and shrimp. Up to one alcoholic drink a day for women and up to two drinks a day for men...
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