Healthy Restaurant Eating
Joe Serpico

Here’s food for thought….did you know the average restaurant meal has over 1,000 calories? That’s enough to blow any healthy eating plan. Fortunately, by following a few simple guidelines, you can dine out without having to sacrifice good taste and nutrition.

1. Avoid ordering an appetizer. It’s not widely known that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It’s not a healthy way to start your meal.

2. Say “yes” to salad. Salad is a healthy eater’s best friend. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.

3. Make the right entree selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you’ll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you’ll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you’ll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

4. Think about what you’re drinking with your meal. By not ordering an alcoholic beverage, you’ve saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You’ll be glad you did when you consider the calorie savings.

5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn’t available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you’ll be less tempted to overindulge.

By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!

About the Author

Joe Serpico is webmaster at aa-fitness-guide.com. For much more information regarding exercise, health, nutrition, and fitness, visit http://www.aa-fitness-guide.com

Tags: Alcoholic Beverage, Appetizer, Appetizers, Author, Calories And Fat Grams, Croutons, Dressings, Entree Selection, Food For Thought, food;, Fried Foods, Fruits And Vegetables, Good Taste, Healthy Eating Plan, Hefty Dose, Joe Serpico, olive oil;, Optimal Health, Saturated Fat, Serpico, Starch, Sweetener, Trans Fats, Vinegar, Waitress, webmaster —

Choosing Fruits and Vegetables For A Healthy Diet
Dave Saunders

The new food guidelines issued by the United States government recommend that all Americans eat about nine servings of fresh, raw fruits and vegetables each and every day. This is important to provide your body with the minimal levels of essential nutrients and antioxidants needed by each and every cell in your body to support optimal health. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and vegetables into your healthy diet plan. Shelves of the grocery stores are bursting with fresh fruits and vegetables. Uncooked, these provide essential nutrients, fiber and even a portion of the water you need every day of your life. In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

Adding nine servings of fruits and vegetables to your healthy diet plan is not as difficult as it sounds. Seek a variety of foods; choose foods with different colors because those colors are indicators of different nutrients inside the cells of the food. As a general guideline, the nine servings come out to two cups of fruit and two and a half cups of vegetables every day. Most people who add this to their diet quickly find that they no longer have cravings during the day and save money on other snack foods which typically provide no nourishment of any kind. So not only do you improve your diet, you can save money and experience the health benefits of a diet, high in whole foods and low in sodium, fat, simple carbs and preservatives.

As your wean yourself from a life of snack foods to better foods, you may experience some changes as your body uses the improved fiber and higher levels of nutrients to deal with your biological “to do list.” This is normal so keep at it and eventually you should experience more energy, better sleep and a variety of other benefits reported by people who share a better diet.

When shopping for fruits and vegetables, choose a variety of different colors. This is for more than purely aesthetic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. Be sure that you’re cooking things lightly to preserve as many of the essential nutrients as possible. Try to avoid putting any of your food through the microwave because the penetrating radiation heats water, sugar and fat molecules inside the food as well as on the surface and will damage even more of the essential nutrients than conventional cooking practices.

Many people mistakenly believe they do not need to eat nine servings of fruits and vegetables every day if they just take a vitamin supplement. Nothing could be further from the truth. Supplementation should be a means to supplement, not substitute, the benefits of a healthy diet. Fruits and vegetables contain far more than micronutrients. They also contain the more complex phytochemicals, phytosterols and essential fiber that you need to support proper cell function and optimal health.

While fresh fruits and vegetables are not the only component of a health diet, they are an essential one and are typically left out of the Standard American Diet (which is S.A.D.). Choose optimal health and choose a healthy diet. By adding fresh, raw fruits and vegetables to your daily diet, you too will discover the benefits that others do when they choose a healthy diet.
About the Author

Dave Saunders is a professional lecturer, and certified nutritional educator. He enjoys creating interconnections through his writings and lectures to help others create context and see new discoveries and technologies in more a practical light. You can find out more about new discoveries how to benefit from a Healthy Diet at www.glycoboy.com

Tags: and certified nutritional educator, Author, Daily Meals, Dave Saunders, Delicious Foods, Different Colors, energy;, Essential Nutrients, Food Guidelines, food;, Fresh Fruits And Vegetables, Fruits And Vegetables, Fruits Vegetables, Health Benefits, Healthy Diet Plan, microwave;, Minimal Levels, New Food Guidelines, Nourishment, Nutrient Rich Foods, Optimal Health, professional lecturer, Radiation, Raw Fruits, Snack Foods, United States Government, Vegetables And Fruits, Vegetables Diet, Whole Foods, www.glycoboy.com —

Advice for Healthy Living in 2006
Anna Fleet

With the New Year now upon us, it’s important to give pause and
consider making some positive changes regarding the state of
your health. As they say, there’s no time like the present.
People the world over often make resolutions to do something to
better themselves in the coming year. In 2006, consider doing
something that will benefit your overall health. The following
suggestions may just help to ensure that you’re able to make New
Year’s resolutions for many years to come.

Get a Check-up – An excellent place to start when
considering lifestyle changes is with an honest assessment of
your health. At this stage, it wouldn’t hurt to consult with
your physician. Why not make an appointment for your annual
physical exam? This way, you can begin the year with an accurate
assessment of your physical state. Your doctor will be able to
focus your attention on areas that are of immediate health
concern. This is especially important if you’re a smoker, if
you’re overweight, or if you have any significant health issues
that might prevent you from performing simple daily tasks.

Drink More Water – Make another profound difference to
your health by consuming more water. Many people make the
mistake of assuming that they’ve received enough water from the
various pop, coffee and other beverages they’ve consumed in a
day. This is not entirely accurate. Ideally, one should consume
upwards of eight, 8-ounce glasses of water per day. Water helps
the body metabolize stored fats. It can also help your body
cleanse itself of free radicals, which have been linked to
cancer and other such ailments.

Get Moving – Exercise is yet another effective way to
maintain optimal health. That’s not to say that one has to
become entirely committed to working out each and every day, but
it’s in every individual’s best interest to perform some form of
activity 3 times per week. Physical exercise can be performed in
a wide variety of ways to keep it fun and interesting. For
instance, the simple act of walking is a highly effective form
of exercise. It’s one that can be completed without supervision,
without props, and without any previous experience working out.
Joining a gym has a number of direct benefits as well. Not only
will you have access to some excellent equipment, but you will
also benefit greatly from the fitness knowledge that most
personal trainers possess.

Pay Attention to Nutrition – Diet also plays a
significant role is one’s overall health. Everyone should be
familiar with the dietary guidelines established by the leading
health agencies and authorities. The “food pyramid” is by far
the most popular set of published nutritional guidelines. The
food pyramid advises people to include all of the major food
groups – grains, vegetables, fruits, dairy and meat (or protein)
– in their diets. Keep in mind that the food pyramid is merely a
nutritional guideline. The dietary needs of each individual will
vary drastically, and what’s ideal for one person isn’t
necessarily ideal for the next.

By following these few simple suggestions, you can take control
of your health and your life in 2006. Good luck!

About the author:

Anna Fleet is a certified personal trainer. When she is not
working out or helping others achieve optimal health, she is the
face and voice behind www.fitnessgear101.com – an excellent
online resource for information about Fitness Gear
Information, Aerobics
Equipment, and Workout Routines.

Tags: Accurate Assessment, Ailments, Anna Fleet, Author, Best Interest, certified personal trainer, Day Water, excellent equipment, Fats, Food Groups, food pyramid;, Free Radicals, Glasses Of Water Per Day, Health Concern, Health Issues, Honest Assessment, Lifestyle Changes, New Year's Day, online resource, Optimal Health, Ounce Glasses, Physical Exam, Physical Exercise, physician, Positive Changes, Profound Difference, Resolutions, Significant Health, Smoker, www.fitnessgear101.com —

6 Tips For A Healthy Dinner Out
George Williams

Ever wonder how you can possibly lose weight when the average
dinner out contains over 1,000 calories? Well, don’t fret!
Keeping yourself in shape when dining out is simply a matter of
ordering the right menu.

Below are 6 tips for having a healthy dinner out (while still
enjoying your meal like normal!):

– Watch Your Drinks – By not ordering an alcoholic beverage,
you’ve saved yourself a considerable number of calories. Try
sipping iced tea sweetened with a noncaloric sweetener, a diet
soft drink, or water with lemon. You’ll be glad you did when you
consider the calorie savings.

– Have A Salad – One of the best menus to have is salad. Not
only will it fill you up so you’ll consume fewer calories
overall, but it will also give you a hefty dose of antioxidants
which are heart healthy. Be sure to ask your waitress to hold
the croutons and cheese which will further reduce your caloric
load. Also, choose your dressing wisely. Avoid cream based
dressings and go for the vinegar based ones. You also have the
option of using vinegar and olive oil which is heart healthy.

– Don’t Order An Appetizer Unless Necessary – Do you know that
some appetizers have more calories and fat than the main course?
Plus, many appetizers are fried and served with heavy sauces
which will add to your intake of saturated fat as well as trans
fats and calories. It’s not a healthy way to start your meal.

– Choose The Right Kind Of Foods – Go for broiled and grilled
rather than fried. Not only will you save calories and fat
grams, you’ll also avoid trans fats which are so prevalent in
fried foods. Instead, consider asking for a doubles order of
vegetables with your entree. Very few Americans are getting the
7-9 servings of fruits and vegetables recommended for optimal
health. Plus, by avoiding the starch, you’ll be reducing your
caloric and carbohydrate load. Also, stick to tomato based
sauces rather than cream based and you’ll enjoy a considerable
calorie savings. Lastly, ask for the sauce to be served in a
separate dish on the side so you can control the amount you eat.

– Don’t Overeat – Today, many restaurants are serving larger
quantities of food than in the past. If this is the case, put
aside a portion of your entree at the beginning of the meal to
take home with you. If you remove it from your plate before you
start eating, you’ll be less tempted to overeat.

– Say “No” To Sugary, Fatty Desserts – Instead, go for a low fat
or low carbohydrate dessert selection such as a low carb
cheesecake. These are wise choices for the health conscious
eater and still allow you to end the meal on a sweet note. If a
healthy dessert option isn’t available, try a cup of coffee with
skim milk to help satiate your desire for something sweet.

The next time you go out for dinner, keep the above tips in
mind. You will be surprised how many calories you are able to
slash out of your meal just by ordering the right menus! Happy
healthy eating!

About the author:

George Williams is a wine and food enthusiast. He owns Wine Online
Secrets, Wine Rack
Secrets and Free
Wine Storage Info, sites providing free wine information.

Tags: Alcoholic Beverage, Appetizer, Appetizers, Author, Calories And Fat Grams, Carbohydrate, Croutons, Dressings, Fewer Calories, food enthusiast, food;, Fried Foods, Fruits And Vegetables, George Williams, Hefty Dose, olive oil;, Online Secrets, Optimal Health, Saturated Fat, Sauces, Soft Drink, Starch, Sweetener, Trans Fats, Vinegar, Waitress —