Build-A-Meal: Healthy Eating Made Easy

By Shawn McKee
Staff Writer

Healthy eating does not need to be complicated. In fact, it can be just about as easy as grabbing fast food if you know what foods pair well and make for a balanced meal.

"Eating a meal or snack shouldn’t involve making difficult decisions -- the only tough decision is deciding what will satisfy your palate," explains eDiets Director of Nutrition Services Pam Ofstein.

"Choosing a meal or snack is all about picking foods that complement each other with a proper balance of carbohydrates, fat and protein and recognizing proper portions."

The first step to understanding how to make a meal is to establish your calorie range so you know how to break your meals up.

"It is important that you consume the correct amount of calories to meet your needs and keep your fat, protein and carb ratios as balanced as possible," suggests Pam.

"This will help keep those hunger pangs at bay, keep your blood sugar levels stable and help you avoid any extra calorie intake throughout the day. I am a big proponent on eating more often and having smaller meals."

Build the perfect breakfast >>

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Build-A-Meal: Better Breakfast

Starting the day with a balanced breakfast is crucial to getting your metabolism going and getting off to a good start. Pam suggests keeping breakfast, lunch and dinner fairly consistent in calories and enjoying small snacks between meals to avoid blood sugar spikes and dips.

Choose one food from each category for a quick, healthy breakfast.

Protein: 1 cup (8 oz.) milk, 1 slice (1 oz.) cheese, 1 egg, 1 container low-fat yogurt

Carbs: 1/2 cup whole grain cereal or oatmeal, 1 granola bar, half an English muffin or half a whole grain bagel

Fruit: banana, small apple, orange, grapefruit or your fruit of choice

Snacking made simple >>
Back >>

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Build-A-Meal: Lunch & Dinner

Making a lunch or dinner should be simple: choose a lean protein source, add some veggies, a whole grain and end it with a piece of fruit.

Choose one food from each category for lunch or dinner.

Protein: chicken, fish, turkey, lean beef, pork, beans, etc. As a general guideline about 1/4 of your plate should be protein or about the size of your palm.

Vegetable: Spinach, zucchini, broccoli, carrots, celery, cucumber, salad greens, etc. Fill about 1/2 your plate, usually about 1 cup for raw or 1/2 cup cooked.

Carbs: 1 slice whole grain bread, brown rice, corn, sweet potato, peas, etc. This should be about 1/4 of your plate pr roughly 1/3 cup of cooked pasta or rice, or 1/2 cup starchy vegetable.

Dessert: apple, pear, 1/2 can of fruit or 1/2 cup strawberries with nondairy whipped topping!

It may be easiest to start by using a measuring cup to get proper portions until you are able to easily eyeball the proper portions.

It's not necessary to eat the same things everyday or give up the foods you love to lose weight, just follow this handy mix-and-match guide to healthy eating. Print it out, put it up and build a healthy meal whenever it's time to eat.

Start over >>

Looking for an even easier way to eat right? Try eDiets Fresh Prepared Meal Delivery and lose weight without the work!

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Healthy Dining Restaurant of the Month: Moe’s Southwest Grill

By Pamela Ofstein
Director of Nutrition Services

We know you won't always have time to prepare a proper lunch or cook up a healthy dinner, so we're going to make eating right anywhere much easier. eDiets has teamed up with Healthy Dining Finder to bring you the best meals at your favorite restaurants each month.

When it comes to fresh, Southwestern food that is convenient and delicious, I am there! Here in South Florida -- and 33 other states -- Moe's Southest Grill is perfect for a fast, fun, laid-back meal, but it's not your typical fast food venue.

Who says burritos or tacos aren't on your new year's menu? Start the year off fresh with some favorites from me and the eDiets nutrition team:

I can't go wrong with the Funk Meister Chicken Taco (what a fun name to say). When it comes to flavors, this soft taco is filled with grilled chicken, black beans (full of fiber), shredded cheese, pico de gallo (lycopene – antioxidants), and lettuce packed neatly in one little wrapper (tortilla).

For only 280 calories and 9 grams of fiber, it's perfect for your next lunch date. You can even switch it up a bit and order it with grilled fish (available at participating locations), steak or tofu. There's somethig for everyone!

I always love to encourage salad, so for you salad lovers the Close Talker will hit the spot. It's filled with all the goods like the Funk Meister Taco (minus the tortilla), plus cucumbers and black olives (my personal favorites). It can be enjoyed for either lunch or dinner. By omitting the salad dressing and adding a little squirt of lime, you can enjoy a meal full of protein and vegetables for only 440 calories, plus 34 grams of protein and 16 grams of fiber.

Check out their burritos and fajitas for a few more delicious options. Remember you can always omit the cheese or dressings for less caloriesand to bring down that sodium content a bit -- every little bit helps!

Check out previous picks: Chili's, El Pollo Loco, zpizza, Blimpie, Sizzler, P.F. Chang's.


To see the full menu of Moe's Southwest Grill's Healthy Dining fare, visit Healthy Dining Finder and pick your own favorite. Enjoy!




Want an even easier way to eat right? Try eDiets Meal Delivery and never have to worry about cooking or dishes!

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Tweak of the Week: The Carbs to Keep

By Shawn McKee
Staff Writer

Face it: Carbohydrates are confusing. There are simple carbs, complex carbs, good carbs, bad carbs, refined, unrefined, plus, something called net carbs -- whatever that means.

With the popularity of low-carb diets like the Glycemic Impact plan, people are hearing half-baked facts about carbs and only getting more confused. Luckily, eDiets Director of Nutrition Services Pam Ofstein slices through the uncertainty about carbohydrates to give you the freshest information available.

"What most of us are referring to as 'good carbs' are those including vegetables and whole fruits, whole grains and beans (unrefined carbohydrates). These foods include a substantial amount of fiber and can help to level blood sugar levels," Pam explains. "There are many carbohydrate foods (refined) that aren't as nutritious as we would like them to be and contain less fiber or the important vitamins and minerals we should be including daily."

For example, if you start your day with a high-fiber bran cereal, as opposed to a sugary cereal with little-to-no-fiber, it will provide you with many health benefits, as well as the providing satiety to keep you feeling full longer.

The most obvious benefit of fiber has been promoted through any number of commercials on restroom regularity, but there are so many other benefits to this crucial weight-loss component.

"The health benefits of fiber include lowering cholesterol, helping maintain insulin levels and decreasing certain risks of cancer (i.e. colon/breast)," explains Pam. "Fiber also slows down stomach emptying to allow for better digestion and helps keep you full longer -- providing satiety."

So beyond its many health benefits, fiber can keep your cravings under control and prevent overeating, which will aid in your weight-loss goals. But how much fiber do you need daily?

"Most of us don't get enough," warns Pam. "The average person takes in only about 15 grams of fiber per day. Try to up that amount to a minimum of 25 grams per day -- aim for 30 grams or more."

The breakdown on carbohydrates: You need more carbs from unrefined foods like whole grains, fruits and vegetables and less from processed foods. Whole foods have the "good carbs" loaded with health benefits and fiber, which can be your secret weight-loss weapon in the war on fat. Skipping the white bread and going for the whole grain is a good place to start.

Check out Biggest Loser trainer Jillian Michaels as she gives her own no-nonsense explanation of carbohydrates.




Want to know which diet will work best for you? Take a free diet quiz and find out!

Do you have a tweak you'd like to share? Post it below.

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Tweak of the Week: Spice Up Your Diet

By Shawn McKee
Staff Writer

What's the first thing you do when you sit down to eat? Do you grab the salt shaker to add some flavor to your food? Although salt is great for flavor, it can be dangerous for people with high blood pressure. Studies show a direct link between sodium and blood pressure levels; more sodium equals higher blood pressure, which can lead to a multitude of health problems.

You shouldn't just stick with salt. There are so many seasonings and spices that will add flavor to your food while providing great health benefits. Try using these spices for great taste and better health:

Black pepper is an antioxidant that has antibacterial effects. It also improves digestion and helps stimulate the breakdown of fat cells. Isn't it great when something you use anyway turns out to be so good for you?

Cayenne pepper fights inflammation, prevents stomach ulcers, boosts immunity, offers pain relief, has cardiovascular benefits and helps clear congestion. It will spice up your food while improving your health -- plus it carries a healthy dose of vitamin A.

Cinnamon contains healthy compounds that have been shown to relieve pain, improve circulation, fight inflammation and thin the blood. Research suggests it may also help to lower blood sugar levels, helping to manage type 2 diabetes.

Ginger contains antioxidants that could help prevent certain diseases. It has been shown to be a good treatment for nausea associated with travel sickness, pregnancy and hangovers.

Turmeric is rich in antioxidants, which may help in the fight against cancer. It also contains inflammation-fighting compounds that may help to prevent Alzheimer's disease and joint inflammation.

Still want more spice?

Check out this video of Dr. Steven Pratt, author of the SuperFoods series, as he explains which spices are best for your health and why.

Spice up your weight loss by joining eDiets to get a wide variety of delicious recipes that will be full of flavor instead of fat. Join now to get 25% OFF!

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Restaurant Dining Guide: Healthy THAI Food Choices

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

Thailand has introduced Americans to the biggest food trend in decades. Influenced by the cuisine of neighboring India and China, Thai food combines flavors and ingredients in a way that gives it a distinct personality all its own.

Like other Asian and Southeast Asian cuisines where meat is scarce and expensive, Thai cuisine is rice- and noodle-based. Since Thailand is formed around a gulf, there is a large variety of fish dishes. In general, Thai food is light and combinations of herbs and spices yield sour, salty, hot and sweet flavors in every bite. Many of the herbs used are thought to have medicinal benefits, such as aiding digestion, as well. The harmonious blend of flavors and fragrances makes Thai food irresistible to Western palates.

A major element in Thai cuisine is the yam (sometimes spelled yum), a kind of salad. Unlike traditional salad as we know it, a yam can be made of pork, beef or other protein, dressed with ingredients such as nam pla (fermented fish-flavored sauce), salt, lemon or lime juice, garlic or shallots, and chilies. For example, sliced steak soaked in lime juice and mixed with chilies, onion, tomato, cucumber, coriander leaves and lettuce are the ingredients that compose nuur yung namtok, yet the same flavor mix used with a base of sliced squid yields yum pla muk. If you're feeling adventurous, frog legs are a Thai specialty, and are prepared in many different ways.

Thais do not eat in traditional, individual courses the way we do; they enjoy a communal eating experience. All the dishes are placed on the table where diners can sample a little bit of everything, family-style. Some of the most common flavorings you'll find in Thai dishes are coconut milk, lemongrass, tamarind, nam pla, ginger, galangal (a member of the ginger family that tastes like a cross between ginger and pepper), garlic, cilantro, basil, palm sugar, turmeric, cumin, green onions, shallots, peanuts, lime juice and kaffir lime leaves, in addition to chilies in varying degrees of heat.

Know Your Menu

Fish cake: Patties of ground fish and curry paste combined with ground shrimp and usually served over a salad

Steamed dumplings: Ground pork, shrimp and Thai herbs in paper-thin wrappers

Pad thai: The classic and most popular of Thai dishes, a noodle-based dish that incorporates shrimp, green onions, eggs, dried tofu, bean sprouts and chopped peanuts

Curry: Thailand is famous for curries, usually beef, chicken or shrimp simmered in coconut milk with mixtures of different curry pastes (red, yellow, green), and sometimes potatoes, peas, bamboo shoots, basil and hot chilies

Did you know you can lose weight by having restaurant-quality, fresh-prepared food with eDiets Meal Delivery? Learn more!

At Thai Restaurants

Choose...
tom yum koong (shrimp and mushrooms simmered in hot-and-sour broth with coriander, lime leaves and lemongrass)

Instead of...
dumplings or spring rolls

Choose...
sauteed shrimp or beef with basil, onion and chilies

Instead of...
pad thai

Choose...
sauteed scallops and shrimp (or beef or pork) with mushrooms, zucchini and chili paste

Instead of...
any curry dish

Choose...
sauteed beef, chicken or pork with shrimp paste and green beans

Instead of...
sauteed beef, chicken or pork with ginger, black bean sauce and green onion

Choose...
sauteed mixed vegetables

Instead of...
Thai fried rice with vegetables and eggs

Choose...
steamed mussels with Thai herbs and garlic sauce

Instead of...
deep-fried whole fish with sweet-and-sour sauce

Tips

-- Avoid bean thread, a vermicelli-like noodle that appears in many dishes not specifically listed as such and is high in carbohydrates.

-- Anything listed on the menu as pad will almost certainly be a noodle dish.

-- If you order curry, request one that doesn't contain potatoes.

-- In general, stick to dishes that are quickly sauteed with lemongrass and/or basil, other aromatic Thai herbs and vegetables.

-- Many Thai dishes use sweet ingredients -- pineapple, oyster sauce, sweet-and-sour sauce -- which should be consumed in moderation, to complement more pungent ones.

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Restaurant Dining Guide: Healthy MIDDLE EASTERN Food Choices

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

From Morocco to Israel, Lebanon to Egypt, there are many flavors of the Middle East... and their aromas are captivating.

Middle Eastern dishes are seasoned with cardamom, coriander, cumin, thyme, marjoram and sumac. Sesame seeds are ground into a paste called tahini, which is the tasty ingredient in favorites such as hummus, baba ghanoush and the rich sweet called halvah. Bulgur is a staple grain and is a component of tabbouleh salad. Chickpeas, rice and lentils also form the base of many dishes. Garlic and onions are important ingredients in Middle Eastern cuisine, as are eggplant, okra, lemon, carrots, cauliflower, green beans and yogurt. Lamb is the preferred protein and, whether stewed, roasted, pressed, ground or skewered, it rules the menu.

Know Your Menu

Many of these dishes have found their way into the American mainstream, where they've remained popular for decades:

Pita: A round, flat bread that can be split to enclose ingredients, like a sandwich, or torn into pieces and used for scooping up food.

Baba ghanoush: Eggplant grilled over charcoal and blended with tahini, olive oil, lemon juice and pureed garlic. It is offered as an appetizer with pita bread for dipping.

Hummus: Pureed chickpeas with tahini, lemon juice and garlic.

Fattoush: A refreshing salad of toasted bread cubes, cucumbers, tomatoes and mint

Kibbe: Ground lamb and bulgur shaped into patties and cooked.

Tabbouleh: A salad made of bulgur, tossed with tomatoes, mint and parsley.

Like dining out? Did you know you can lose weight by having restaurant-quality, fresh-prepared food delivered with eDiets Meal Delivery? Learn more!

At Middle Eastern Restaurants

Choose...
labnee (thick yogurt with mint)*

Instead of...
hummus (chickpea dip)

Choose...
loubieh (green beans cooked with tomatoes)

Instead of...
tabbouleh (bulgur salad)

Choose...
eggplant with garlic, tomatoes and peppers

Instead of...
fattoush (bread, cucumber and tomato salad)

Choose...
shish kebab (grilled spiced cubed lamb on skewers)

Instead of...
kibbe (ground lamb and bulgur patties)

Choose...
kofta (balls of ground lamb and onions, skewered and grilled)

Instead of...
falafel (chickpea patties)

Choose...
shish taouk (skewered pieces of marinated chicken grilled over charcoal)

Instead of...
b'steeya (Moroccan chicken pie with almonds)

* Limit yourself to a tablespoon or two.

Tips

-- Ask to have a glass of the delicious Middle Eastern mint tea with your meal. It will help fill you up and aid digestion.

-- If you order the thickened labnee yogurt as an appetizer, ask for raw vegetables to dip with instead of pita bread. Again, limit yourself to a tablespoon or two.

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Restaurant Dining Guide: FRENCH Food

Healthy French Food Choices

With all the luscious ingredients in their cuisine, how do the French manage to stay so slim? It's all in what you order.
Continue reading...


Next Cuisine >>

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/

Restaurant Dining Guide: Healthy MEXICAN Food Choices

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

From tortillas to posole, mariscos to mole, Mexican food is big on taste. Forget the goopy stuff most American Mexican restaurants serve. Real Mexican food is complex, balanced and varied.

While it is true that much of Mexican cuisine is based on corn, you can also savor delicious mariscos, or seafood dishes, that are a specialty of Mexico's coastal cities, or enjoy the stews and complex sauces of Mexico's mountain regions. There is even a specific cuisine of the Mexican desert based on a variety of cactus plants.

But common to all the many regions of Mexico are chilies, an essential ingredient in Mexican cuisine. There are roughly 60 different kinds grown, from mild Anaheims (usually stuffed) to smoky poblanos and fiery serranos, and they may be used fresh or dried. Other flavors components include cumin and coriander, cilantro, tomatillos (resembling tiny green tomatoes in husks and with a tart flavor), Mexican cinnamon and the slightly sweet-crunchy root vegetable called jicama. You will also find pepitas, or pumpkin seeds, added as a crunchy garnish, and quinoa, a grain served as a side dish.

Many Mexican restaurants have wood grills for cooking meats, poultry and fish. Stick to the grilled specialties and you can't go wrong.

Know Your Menu
Posole: A spicy stew, usually of pork, made with hominy, onions, garlic, chilies and spices

Ceviche: Raw seafood marinated in citrus juice

Escabèche: A sweet-and-sour vinegar mixture with aromatic vegetables, spices and hot and sweet peppers; usually used to cook shrimp and other seafood

Tamales: Masa (a kind of dough) enclosing meats, vegetables and chilies, which is then wrapped in corn husks and steamed

Mole: A complex, rich sauce usually served with turkey, chicken and other poultry. It includes sweet and savory ingredients such as cinnamon, cloves, garlic, raisins and chocolate

Like Mexican food? Did you know you can lose weight by having restaurant-quality, fresh-prepared food like South of the Border Fajita Chicken and Mexican Chicken on Black Bean Salad delivered with eDiets Meal Delivery? Learn more!

At Mexican Restaurants

Choose...
grilled chicken wings with ranch dressing

Instead of...
chili poppers or chilies rellenos

Choose...
sopa de albóndigas (meatball and vegetable soup)

Instead of...
quesadillas

Choose...
jicama salad

Instead of...
beef nachos

Choose...
grilled pescado special (fresh fish of the day) with grilled vegetables and chilies, or mixedseafood (marisco)

Instead of...
any taco platter

Choose...
pollo asada (grilled marinated chicken) with pico de gallo salsa

Instead of...
chicken chimichanga

Choose...
camarónes al ajili (Shrimp in garlic sauce)

Instead of...
shrimp enchilada

Choose...
grilled skirt steak with onions and chilies

Instead of...
beef burrito

Choose...
turkey mole

Instead of...
chicken tortilla

Tips
-- Tacos, burritos, quesadillas, enchiladas, flautas and chimichangas are all prepared with either a corn or a flour tortilla. It's fine to order these, but be sure to pass on the tortilla wrapper for lower carb diets. In addition, almost every Mexican dish will be accompanied by a heaping plateful of tortillas, just as Italian restaurants serve a breadbasket with meals. Ask your waiter not to bring these to the table.

-- Guacamole, made with nutrient-dense, fiber-rich avocados, is a good start to a meal. Instead of tortilla chips, ask for cucumber or jicama sticks for dipping.

-- If you are past the Induction phase and crave a margarita, ask for a real one made with tequila, lime juice and triple sec. It will be lower in carbs than one made with a sugary sour mix.

Syndicated via RSS From: http://healthnews.ediets.com/diet-fitness/