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(HealthNewsDigest.com) – Fall is traditionally a time when people slip into old habits of eating high-fat, calorie-dense comfort foods. But each year, I’m noticing that more people are instead tuning into what it means to eat ‘preventively’ by choosing foods that enable them to have a healthier life. With September being Cholesterol Education Month, this is a great time to try this wonderful, practical approach to avoiding the high cost of healthcare! The good news is that you don’t have to give up on all of your favorite snacks or convenience foods, or even make gigantic changes to what you eat. Often it’s just a matter of choosing one product over another.
All it takes is a little planning
To eat preventively, start turning around packages and reading the nutrition facts panel as well as the ingredients list. You can’t always depend on the front label which might say “fat-free” or “low-sodium”.
Whenever food manufacturers remove key ingredients such as fats, salt or sugar, they usually replace them with something else to preserve the product’s taste, shelf life or consistency. For example, the amount of fat may go down but sugar content goes up. That’s why label reading is important.
In general, try to keep your daily intake to:
Fats: 30% of your calories; saturated fats should be no more than 10% of your total calories or about 7% if you have high cholesterol
Proteins: 10-15% of your calories
Carbohydrates: 50-55% of your calories
While there are no specific guidelines for dietary sugars, try to avoid eating anything with an excessive amount of sugar listed on the nutrition facts below the carbohydrate line.
Instead of eating that, consider eating this
Instead of:
High calorie energy bars. You may think these are filled with good nutrition but sometimes they contain as much as 500 calories with a lot of added sugars and fats.
Consider this:
Look for bars that contain 200 calories or less, at least five grams of fiber and some protein.
Instead of:
Lattes made with low-fat milk and topped with whipped cream. When you add whipped cream, your relatively healthy beverage becomes very high calorie.
Consider this:
Lattes made with nonfat milk and no whipped cream. If you are watching your blood pressure, consider ordering decaf because caffeine may temporarily increase your blood pressure levels.
Instead of:
High-fat potato chips, tortilla chips or pretzels. Many of these are also high in salt, giving them a double whammy if you are concerned about your blood pressure as well as your weight.
Consider this:
Corazonas tortilla chips, potato chips, and Oatmeal Squares which are infused with heart-healthy CoroWise plant sterols. CoroWise has been shown to decrease “bad” (LDL) cholesterol in numerous clinical studies.
Instead of:
Fancy nutrient-enhanced waters. Many contain a lot of sugar. If sugar is among the top three ingredients on the nutrient list, it’s not all that healthy.
Consider this:
Make your version by spiking club soda with fresh juice.
Instead of:
Multi-grain or 7-grain breads. Many of these are decoys. It may be that they contain 100% white flour with some grains added to it.
Consider this:
100% whole grain breads. If the label says 100% whole grain or whole wheat, then you know you are truly getting a whole grain product.
Instead of:
A large breakfast muffin. These can be humongous! Because muffins are basically made from sugar and flour, one muffin can add up to 500 calories.
Consider this:
Muffins no larger than 2-1/2 inches in diameter.
Instead of:
Low-fat granola. The low-fat version may have more carbohydrates than the natural granola.
Consider this:
Natural granola. There may be just 20 calories difference between the low-fat and natural versions, and the natural often has less added sugar.
Instead of:
Store-bought smoothies. The smoothie stores are convenient but be cautious because often some of that flavor is from fruit-flavored syrups.
Consider this:
Home-made smoothies. Combine vanilla yogurt, fruit and bananas for a wonderful-tasting treat. Add natural granola for a breakfast sundae.
Instead of:
Omega-3 eggs. Be careful about how much omega-3 is really in there. If it is less than 10 mg, it may not be worth the extra money.
Consider this:
Salmon. Fatty fish such as salmon is still one of the best dietary sources for omega-3 fatty acids. Aim for eating at least two servings a week.
Instead of:
Microwave popcorn. Some might say ‘diet’ or ‘low-fat’ but may still have a relatively high fat content. So be sure to check the label.
Consider this:
Fat-free microwave popcorn. Or make it yourself with regular popcorn on the stove top. Just add a little oil and 1/2 cup of popcorn to a pan. That way you can control the amount of fat you’re using.
Instead of:
Deli potato salad and cole slaw. Cabbage and potatoes are nutritious but sometimes the mayo base can crank up the fat content and calories.
Consider this:
Fresh fruit cup. The deli may also have a selection of raw vegetables that would make a nutritious side dish.
Eating preventively means always considering your alternatives. What else can you do? What should you buy when you are in a hurry? Could you do better if you made it yourself?
Biography – Rebecca S. Reeves, DrPH, RD, FADA
Dr. Reeves is past president of the American Dietetic Association. For the past 30 years, Dr. Reeves has conducted clinical trials in nutrition and behavioral medicine at Baylor College of Medicine. In 2001 the American Dietetic Association awarded Dr. Reeves with the Medallion Award, one of the highest awards bestowed on a member.
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