1. When choosing bread products, look for those that have at least 3 grams of fiber and 3 grams of protein per serving to slow down the absorption and decrease possible insulin spikes. You will feel more satisfied as well. Calories per slice range from 60 to 140 per slice. Read the label.
2. Peanut butter and string cheese are not proteins. They have protein in them, but are not considered a protein. At 200 calories per 2 tablespoons, peanut butter has 14 grams of fat and 7 grams of protein. When the fat is double the protein, you can bet it’s a fat ( high in polyunsaturated fat that helps to lower cholesterol, but nonetheless, it’s a fat). Read the label
3. Fat free does not mean calorie free! Count calories not fat. The body needs fuel like your car needs gas. Fuel = energy, Calorie=energy. Lower fat often means lower calorie but some brand name products add twice as much sugar to compensate so look at total calories and serving size.
4. Try a new vegetable every week. Ask the grocer (sp?)about some of the ones you haven’t tried. People avoid new fruits and veggies for fear of not liking it or not knowing what to do with it! Most people, even the healthy ones, eat the same 10 foods everyday. That isn’t considered healthy when you see what vitamins and minerals you are missing from the ones your are not eating!
5. “98% fat free” in most meats is based on VOLUME not calories. A product that says 98% fat free might actually be 50% calories from fat.
6. Heart healthy? Hydrogenated oils are found in 98% of margarine products and in preserving certain crackers and cookies and other products. This means the take a NON saturated fat and make it a saturated fat. We call them transfatty acids and we digest them and break them down like a saturated fat. You will find Hydrogenated in the ingredient list. AVOID THEM IF YOU CAN. Use polyunsaturated fats like avocado, nuts, olive oils which contain polyunsaturated ( the best kind ) and monounsaturated fats.
7. Sugar. Before you flip out over the grams of sugar per serving, check to see what form the sugar comes from . Dates, figs, honey, and molasses have health benefits. Granulated sugar does not.
8. Wine- if you drink wine, choose red. There are an abundance of antioxidants in red wine.
9. Choose dark. Chocolate lovers should know that 1 ounce of dark chocolate has more antioxidants then 1 6 oz glass of red wine!
10. READ LABELS!!! ASK QUESTIONS!!! and consult with a nutritionist if you need more help choosing food that best support what you are doing with your health.