Steak can be part of a healthy diet but portion control is key. Instead of a plate-sized hunk of beef, enjoy strips of marinated sirloin atop veggies and whole grains for a perfectly well-balanced meal.
While known for its burgers, fries and shakes, you don’t need to blow your calorie budget on a Big Mac Extra Value Meal. These five options, at 420 calories or less, complete with ordering tips from a dietitian, can help you eat healthier the next time you find yourself under those golden arches.
Why it made the cut: At 420 calories this is a hearty, protein-packed sandwich that also brings some healthy fats to the table thanks to the guacamole topping. The lettuce and pico de gallo add a few extra veggies.
If you have reservations about a diet’s nutritional content or safety, listen to your body. Fatigue, sleeplessness, dizziness, aches – they’re all red flags. Says Fernstrom: “Losing weight is for good health, so you should feel more vital – not bad.”
One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.
Why they’re good for you: Artichokes have a meaty texture, and the vegetables are a nutritional powerhouse, rich in folate, dietary fiber, vitamin C, vitamin K and abundant in antioxidants such as quercetin and anthocyanins. When selecting a fresh artichoke to take home, pick one that’s heavy and firm (weight is less important with baby artichokes, of course).
While many popular microwaveable popcorn bags are laced with chemicals and plastic, and the kernels tainted with artificial flavors and preservatives and hydrogenated oils, Quinn’s popcorn features organic corn packed in a moisture-wicking paper bag. Quinn is currently looking to further revolutionize its pure-pop bag by making it unlaminated and recyclable and is doing so by experimenting with biodegradable options. Not to mention, the popcorn is undeniably delicious!
People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats like bacon, ham and salami; cheese and salty snacks) or from food consumed frequently in large amounts (e.g. bread). Salt is also added to food during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the table (e.g. table salt).
In order to protect your health, I advise spending 90 percent of your food budget on whole foods, and only 10 percent on processed foods. Choosing from the list below is a very good start to feeding your family right.
Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus. Tomatoes are also a particularly concentrated source of lycopene – a carotenoid antioxidant that may significantly lower your risk for stroke and cancer.
Why they’re good for you: Oysters are a great source of protein, omega-3 fatty acids, iron, calcium, zinc, and B12. Vitamin B12 is important since it keeps the body’s nerve and blood cells in good health. Sadly, the data on their effectiveness as an aphrodisiac is less robust.
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White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, or pancakes — if you enjoy these foods, opt for whole-grain versions. Yes, you can find or make whole-grain pancake mix. Whole-wheat pastas and breads are luckily easy to find. And you can always make your own homemade cookies or bars using grains such as oatmeal, and less sugar and unhealthy fats.
So Copenhagen is offering free stress clinics for anyone who needs them. Not just for people who are working too hard, but also those who are stressed because they don’t have a job or because of other problems. Referral must come from a GP and, so far, it tends to be 30- to 40-year-old women coming forward. With the health inequality gap very much in mind, the plan is to advertise in job centres to try to reach the reluctant, unemployed 50-year-old men from lower socio-economic groups.
“The problem we have – because we’re not an island like England – is that people travel across the border to Germany and then they will buy soft drinks, tobacco and alcohol. It’s bad for public health and it’s very bad for finances and the tax.” So Copenhagen shrugs its shoulders and doesn’t do prohibitions or tax or hector its citizens. It takes the subtler route of making the road to health the obvious one to travel. It is developing a city where it is harder not to be healthy and environmentally friendly, with reduced air pollution thanks to initiatives such as the “green roofs”. As part of its determination to become carbon-neutral by 2025, Copenhagen requires all new flat roofs to be planted with vegetation.
Salt. Current dietary guide lines and the American Heart Association recommend reducing sodium to 1,500 mg per day and not exceeding 2,300 mg per day. But most of us get 1 ½ teaspoons (or 8,500 mg) of salt daily. That translates to about 3,400 mg of daily sodium. Your body needs a certain amount of sodium, but too much can increase blood pressure and the risk of heart disease and stroke.
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John Pimm, the psychologist who directs the Buckinghamshire center, found in 2013 that he could strikingly raise recovery rates by having his therapists give some patients two or three extra sessions; and by extending call times for phone therapy, working more carefully at the critical junctures, when people begin, or end, therapy.
Pile this crowd-pleaser into a bright bowl and watch it disappear; it’s classic cookout fare at its finest. This version uses just a half-cup of mayonnaise, but it has all the creaminess that’s expected.
Enjoy a light supper with this simple meal that’s loaded with protein and veggies—you’ll feel satisfied even with smaller portions. Plus, you’ll definitely save money dining in rather than out at a Mexican hot spot.
Salmon also contains the antioxidant astaxanthin, which has been hailed as one of the most powerful antioxidants ever discovered due to its ability to quench multiple types of free radicals simultaneously. Findings have shown that it is stronger than other carotenoid antioxidants, such as vitamin E, beta-carotene, and lycopene.
Eating for a healthy heart means filling your plate with heart-healthy foods like fruits and vegetables, paying attention to fiber, eating fish a couple times a week, eating healthy fats and limiting unhealthy fats like trans fats, as well as salt. And although no single food is a cure-all, certain foods have been shown to improve your heart health. Find out how these 15 foods may help lower your risk of heart disease.
Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing NCDs later in life.
Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.
A combination of zucchini and yellow summer squash, cut into thin ribbons, makes this pasta as colorful as it is vegetable-packed. Whole-wheat pasta adds more fiber to the mix. The finishing touches: Parmesan and fresh herbs.
The “WHO Global Strategy on Diet, Physical Activity and Health” (12) was adopted in 2004 by the World Health Assembly (WHA). It called on governments, WHO, international the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity.
One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Cauliflower is a good source of choline, a B vitamin known for its role in brain development, and contains a wealth of anti-inflammatory nutrients.
It’s also relatively low in calories yet very high in minerals and other chemical compounds that many people are lacking. There’s no doubt that bone broth makes a great everyday addition to your diet.
That corporation was the Southern Pacific Railroad Company, owned by the robber baron Leland Stanford. In 1881, after California lawmakers imposed a special tax on railroad property, Southern Pacific pushed back, making the bold argument that the law was an act of unconstitutional discrimination under the Fourteenth Amendment. Adopted after the Civil War to protect the rights of the freed slaves, that amendment guarantees to every “person” the “equal protection of the laws.” Stanford’s railroad argued that it was a person too, reasoning that just as the Constitution prohibited discrimination on the basis of racial identity, so did it bar discrimination against Southern Pacific on the basis of its corporate identity.
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein (‘good’ and ‘bad’ cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL; and trans fat tend to raise LDL and lower HDL.
If you would benefit from lowering your blood pressure or cholesterol, the American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week.
I make these at least once a week for my husband, David. He takes one in his lunch every week and never gets tired of them. I love providing him with something so healthy to snack on that doesn’t taste low-fat. —Jessica VanLaningham, Cockeysville, Maryland
Description: There isn’t really one traditional Asian diet, but a group of international nutritionists collaborated together in the ’90s to come up with an Asian Food Pyramid. It prioritizes rice, noodles and whole grains, as well as fruits, vegetables, legumes, seeds and nuts as the most-eaten food groups. Fish and shellfish are optional daily choices, while eggs and poultry should be eaten weekly. Note that recommended servings of red meat are smaller and less frequent (monthly) than even sweets (weekly)!
Glutamine is another amino acid that’s important for a healthy metabolism, since it helps us maintain energy by sending nutrients, including nitrogen, to our cells. Arginine also has the role of breaking down nitric oxide that helps improve circulation and sends blood and nutrients to cells throughout the body, improving muscle and tissue integrity and promoting normal wound healing.