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5 Easy Steps to Better Food Choices

  
  
  

Choose Wisely...
5 Easy Steps to Better Food Choices

by Angela Corcoran, Director of Education for the Cybex Research Institute


Healthy Eating

1. Look at added sugar on food labels.

    Take a closer look - not all of your daily sugar comes from sweets and little packets. Sugar is an added ingredient in many food products, so make sure to check the labels.

    What to look for: 1 tablespoon of sugar equates to 5 grams. If you are given a calculation in tablespoons, to determine the total number of grams, multiply the number of tablespoons by five. Your maximum intake should be 6-9 tablespoons of sugar in a day. This measurement of sugar equates to a recommended limit of 30-45 grams. There are 3.87 calories in one gram of sugar.

    2.  Find the fiber.

    Choose carbohydrates that are high in fiber, and go easy on the ones that aren't.  For instance, when reaching for a loaf in the bread aisle, pick the one labeled with “whole grain” rather than bleached white bread. Whole wheat and whole grain breads typically have up to 6 grams of fiber per serving. Other high fiber carbohydrates include rye, bulgur wheat, and barley.  Be careful not to mistake starch for fiber.

    3.  Lean towards lean.

    You don’t need to sacrifice meat (or flavor) to eat healthy. Choose meat cuts that are lean and low in fat, such as skinless chicken breast and sirloin. Lean cuts contain all the protein benefits of meat, but with less saturated fat and total fat.

    4.  Food timing.

      Plan accordingly. Remember that simple carbohydrates (fruits and sugar) are short acting. They’ll give you a quick burst of energy and then leave you dragging.  Complex carbohydrates (legumes, starchy vegetables, whole grains) are designed to keep you going for longer periods of time.

      5.  Consume food as it was designed to be consumed.

      Before you put it in your mouth think about what was done to it first. The more steps taken to alter the food, the likely the more calories it has. For example, bread versus a whole grain: the bread was milled, bleached and baked before consumption. Milled grains always have less fiber and the potential for more calories. Think about juice versus fresh fruits in the same way - the less steps from the earth to your stomach the better.

       

       

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      Comments

      hello, whats are you guys going to do about the iPhone 5 connection cable? Does it change with the new model?
      Posted @ Thursday, September 13, 2012 10:44 AM by manuel
      Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you every healthy food choice you make counts.  
      Posted @ Thursday, September 12, 2013 6:20 AM by Jeet Chowhan
      Thank you very much for sharing this very nice, interesting and so informative post. Thanks for the valuable information. SQF Level 3
      Posted @ Friday, December 20, 2013 12:13 AM by Dreampak
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