If you buy butter or margarine, look for the whipped, lower fat versions available in tubs. Use them sparingly though, because they're still concentrated sources of fat.
Hard cheeses tend to be high in fat and sodium. Opt for "light" cream cheese or low fat cottage cheese, mozzarella, or ricotta. Enjoy the entire flavor without the calories.
What's the story with soy? The most common forms of protein are soy protein and whey protein. Soy protein is derived from soy plants, and is suitable for vegetarians and non-vegetarians alike. It contains isoflavones, which are believed to promote cardiovascular health and bone density. Whey protein is a milk-based protein that contains all of the essential amino acids and some compounds that boost immune functioning. So make sure to get enough protein daily!
Have it on Rye. New research has found that, for men, eating rye bread could help lower high cholesterol. Researchers conclude that rye bread is effective in reducing serum cholesterol concentrations in men with elevated levels. Of course, with any initial finding, more studies are needed to confirm these results. In the meantime, it can't hurt to order your sandwich on rye. Even if it doesn't lower cholesterol, it's still a healthy, high-fiber whole grain.
POP QUIZ! At what age do we begin to lose muscle mass? If you've guessed our 40's, you're already two decades too late. We actually start losing muscle mass in our 20's - about 1 pound of muscle each year. We want to maintain our muscle because the more muscle we have, the more calories we burn. The good news is that it's never too late to start re-building muscle mass. Two or three 20-minute sessions a week of strength training seems to be the key to increasing muscle mass.
Berry good for you! Berries are sweet, small and snack-like, but easy to underestimate. Research shows that these tiny treats pack a powerful nutritional punch. Strawberries are so high in vitamin C that you can meet the recommended daily allowance (RDA) by eating as few as 10 to 15 a day. Blueberries are one of the first berries to be recognized for their antioxidant value. Grab a handful today!
Drink away the pounds. We've all heard that drinking water is key to a healthier, thinner body. But why? Of its many benefits, water actually assists in boosting your metabolism enabling you to burn calories quicker. So skip the soft drinks and get those eight glasses in a day. Drinking water is one of the easiest (and least expensive) steps to becoming the new you.
Vegetarian athletes beware: three meals a day may not be enough. More and more athletes are shying away from high cholesterol foods. Regardless of the type of vegetarianism, the energy demands on an athlete's body may be more than the supply your diet is providing. Alternate meals and snacks every three hours. Choose meals and snacks containing approximately one-third protein and fat and two-thirds carbohydrate (for example, beans and rice and a salad with dressing).
According to the National Restaurant Association most Americans eat out at least four times a week on average. Do you? If so, plan your order ahead of time to avoid a diet detour disaster. When ordering be sure to order dishes that have the words "steamed", "poached", "grilled", or "baked" as part of their description. Stay away from "fried", "sauteed", and "breaded".
KELP! They want me to eat seaweed! Yep! They're a staple in many ocean-based cultures around the globe, and they're abundant in vitamins and minerals. Seaweeds (there are many different types) are high in vitamins A, B, C, and E, the all-important minerals calcium and iron plus fiber. They're also low in fat and cholesterol. Seaweeds can be added to soups, salads, stir-fries and other dishes featuring mixed vegetables.