Tagged with "diet"
Foods to eat while dieting Tags: foods diet health mental wellness word life production new quality entertainment featured blog

Dieting can be downright difficult, especially if your diet includes foods you don't particularly enjoy. After all, how much cabbage soup can a person stand? The good news is that there are thousands of diet foods that are healthy, taste great, and can help you stick to your weight loss plan. Visit any grocery store to witness the explosion of lower-calorie, lower-fat, or portion-controlled options.

Here are just a few of the best foods for dieters:

1. Calorie-Controlled Snacks. Plenty of consumers are buying the 100-calorie (more or less) snack packs of everything from chips to cupcakes, but are they really the answer for weight loss?

Carolyn O'Neil, RD, author of The Dish on Eating Healthy and Being Fabulous, likes calorie-controlled packages because they eliminate the chance for mindless overeating. "Foods packaged in 100-calorie packs do the work and calorie math for you so you can enjoy snacking on foods that need to be enjoyed in limited amounts," she says.

Quaker Mini Delights (90 calories) and Hostess 100-calorie cupcakes are among the more addictive options.

But Lona Sandon, MEd, RD, says that though these snacks can satisfy a sweet tooth, "many of them won't fill you up for very long, and can't replace a more nutritious snack."

Sandon suggests checking the ingredient list and nutrition facts on the package. "Look for products that offer some nutritious benefits, such as ones that contain less than 3 grams fat, less than 140 milligrams sodium, 15 grams or less sugar, and are made from whole grain with about 2 to 3 grams fiber and about 7 grams protein," says Sandon, assistant professor at the University of Texas Southwestern Medical Center.

2. Healthier Fast Food. Fast food restaurants don't have to spell disaster for dieters. Try Quiznos' Flatbread Sammies without cheese or dressing (all less than 250 calories,except the Italiano) or a small Honey Bourbon Chicken sub (275 calories); Taco Bell's Fresco-style items (less than 180 calories); McDonald's Southwest salad with grilled chicken (290 calories without dressing); or any of Subway's subs with 6 grams of fat or less (230-380 calories).

3. Low-Fat and Fat-Free Dairy Products. Milk, yogurt (solid, frozen, and drinkable), cheese, sour cream, and cream cheese are available in lower-fat varieties that offer both healthy nutrients and great taste. Laughing Cow light cheese has only 35 calories per individually wrapped wedge, and Yoplait Fiber One nonfat yogurt combines yogurt crunchy cereal for a fiber boost and only 50-80 calories per 4 oz. cup.

Fat-free half-and-half is a suitable substitute for heavy cream with a fraction of the calories. And lower-fat and fat-free cream cheese and sour cream can easily pitch-hit for their fattier counterparts, particularly in recipes.

"You can trim calories effortlessly if you use low-fat and lighter products and if the product is mixed in with other ingredients, no one will ever notice," says Elaine Magee, MPH, RD, and the "Recipe Doctor" for WebMD and a WebMD blogger.

Source: Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Column


Planning a Low-Cost Diabetes Diet Tags: low cost diabetes diet food health mental wellnes word life production feature blog

Eating a healthy diet that helps manage type 2 diabetes doesn't have to be expensive. Try these savvy shopping strategies.

Medically reviewed by Pat F. Bass III, MD, MPH

When your budget is tight, creating a healthy diet can seem intimidating. But people with type 2 diabetes can eat a tasty diabetes diet — and still keep costs low.

Amy Kranick, a registered dietitian and certified diabetes educator with the adult diabetes program at Vanderbilt University Medical Center in Nashville, Tenn., says that junk food seems less expensive because it provides more calories per dollar. But the reality is, healthy food doesn't have to bust your budget. By portion size, the cheapest food to eat is grains, followed by dairy, vegetables, fruit, protein, and lastly, high-calorie junk food, a recent study released by the U.S. Department of Agriculture's Economic Research Service found. Kranick says that many people with type 2 diabetes are accustomed to grabbing prepared foods or fast food on the run — but that a healthy diet requires a significant change of pace and habit.

Here are some strategies for eating low-cost without relying on cheap, processed foods:

Eat at home. “The more [often] people can eat at home, the less expensive it will be,” says Kranick. This means preparing meals yourself, but with practice you will find recipes that you enjoy and that come together quickly.

Split portions. “When I go out I only eat half a portion, so I get two meals instead of just the one meal,” says Nashville resident Marsha Milliken, who at 55 has been living with diabetes for 12 years. “I don’t wait until after I am full. When the plate is brought out I immediately ask for a to-go box and split it in half, so I don’t pick at it.” Milliken also recommends ordering children’s portions, which are smaller and cheaper — and thanking the manager of any restaurant that will allow you to do so.

Buy bulk items. For example, a large container of yogurt that you can divide into serving sizes will cost less than a pack of individual servings. With a little calculation, you can determine whether buying meat, eggs, and grain in bulk saves you pennies. Cooking in bulk and storing the excess for future meals also saves money.

Buy boneless. Meat is sold by weight. If you buy bone-in meat, you are paying for something you won’t eat, unless you use bones to make your own stock for future meals. However, boneless cuts sometimes are more expensive.

Shop the perimeter. You will find healthier, less processed foods such as fresh produce, meat, and dairy around the outside edges of the grocery store — these are also foods that can be stretched through many meals if you are cooking at home.

Watch sales. Plan your meals for the week based on the sales fliers from local stores. “You can find sales and good deals when you keep your eye out for them,” says Milliken.

Shop in season. Fresh fruits and veggies are a key part of a healthy diet, but they can be expensive. If you watch sales and pay attention to the produce that is in season, you will be able to keep costs low. Of course, fruits and veggies are a healthy part of your diet and you may decide, like Milliken, that fresh fruit is worth a little extra cost. “It’s worth the extra pennies to have the joy of that flavor,” she says.

Do not over-shop. Tempting though it may be to pick up a pile of on-sale summer peaches, only get the number you know you will eat. Otherwise, they may spoil and be wasted.

Shop frozen produce. Frozen veggies and fruit slices can be a nice addition to your diabetes diet — and will keep longer. Avoid those that are packaged with sauces like butter or cheese — these cost more and are higher in calories.

Support local farms. Shopping at local farmers markets or buying a share in a Community Supported Agriculture (CSA) farm can give you access to low-cost produce in season. CSA farms give supporters a set amount of produce on a regular basis in season.

Grow herbs. Kranick recommends a small herb garden or herb pots as a way to add flavor to your meals without having to buy fresh herbs at the store every time you want a taste sensation. Herbs can also be dried for use in months when your plants are not growing.

Eat correct portions. Saving pennies is another good reason to eat controlled portions — if you have leftovers, freeze them for another meal. Milliken says that her dietitian keeps her on a strict calorie-controlled diet — 400 calories at breakfast and 600 for her remaining two meals — which keeps costs down. She has lost 65 pounds in the 18 months she’s been following her diabetes diet!

Avoid “dietetic” or “diabetic” labels. Many of the prepared foods that advertise themselves as diabetic or dietetic are more expensive — and don’t add much to your diet that you couldn’t do on your own.

Living with diabetes does not have to be expensive or tasteless. Savvy shopping will keep both your budget and your blood sugar in check.

For more diabetes news, follow @diabetesfacts on Twitter from the editors of @EverydayHealth.





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