Cut Out These Two Foods to Skip the Saturated Fat

February 19, 2015 by greystar

Its important to understand the different type of fats that are found in the foods you eat. Monounsaturated and polyunsaturated fats are actually healthy in limited amounts. However, too much saturated fat can lead to high cholesterol and even some forms of cancer. If you know which foods contain this type of fat, you can avoid eating too much of them. Here are two foods that contain high levels of saturated fat.

Butter. While it gives moisture and flavor to some favorite comfort foods, butter contains more saturated fat than most other foods. Instead of cutting it out altogether, you can limit your intake to a tablespoon a day.
Ice cream. Another favorite food for many, ice cream (and other dairy products) contains high amounts of saturated fat. Treat yourself to this cool dessert once a week instead of once a day.

Top 10 Foods Highest in Saturated Fat [Healthalicousness]
Saturated Fats Are Primarily Found in What Groups? [Healthy Eating]
Saturated Fat [CDC]
Fats and Oils [Better Health]

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Filed Under: Miscellaneous Tagged With: Diet, Dining, Health

Easy Ways to Sneak More Fiber Into Your Diet

February 5, 2015 by greystar

Fiber helps to prevent chronic diseases like diabetes, heart disease, and cancer, and it even aids in weight loss because it makes you feel more full after eating. If all of these things sound good to you, check out these common foods to help incorporate more fiber into your diet.

Pears. One small pear packs an impressive five grams of fiber, and it’s tasty, too. Eat one whole for a handheld snack while you’re on the go, or slice one up and add it to a summery salad.
Oatmeal. Your favorite healthy breakfast food is filled with soluble fiber. Eating fiber-packed oatmeal everyday can help you lose weight and lower your cholesterol.
Raspberries. Seed-filled fruits, like raspberries, boast about eight grams of fiber per cup. Eat them alone or sprinkle some fresh on top of your favorite Greek yogurt.
Artichokes. Although artichokes don’t seem like the likeliest source of fiber, they’re actually packed with a whopping 10 grams each. One artichoke also only contains 65 calories, so it makes a great way to lose weight and consume more fiber.
Whole-wheat noodles. Instead of reaching for your usual spaghetti at the grocery store, opt for a whole-wheat pasta instead. One cup offers six grams of fiber, which is twice the amount of regular pasta.

11 Ways to Get More Fiber in Your Diet [Food Network]
Dietary fiber: Essential for a healthy diet [Mayo Clinic]
Five Painless Ways to Get Your Fiber On [ABC News]
5 Simple Ways to Eat More Fiber [Eating Well]

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Filed Under: Miscellaneous Tagged With: Diet, Fiber, Food, Health

Spice Up Your Diet With These DASH Recipes

February 20, 2014 by greystar

Any dieter will agree that healthy foods aren’t always the most exciting. The Dietary Approaches to Stop Hypertension (or DASH) eating plan aims to incorporate convenient, tasty meals into your healthy diet, using only accessible ingredients that you likely have around the house. This NIH website offers a number of DASH-friendly recipes for every day of the week.

Here are three recipes you'll find there:

Chicken Salad
Just like the summer picnic favorite, this zesty chicken salad can be spread on sandwiches or placed on a bed of lettuce. Unlike its fattening counterpart, DASH’s chicken salad recipe contains less than 200 calories.

Vegetarian Spaghetti Sauce
Whether you follow a meat-free diet or not, this delicious spaghetti sauce tastes great over pastas or on other Italian dishes. It also contains only 479 mg of sodium per serving, significantly less than other sauces.

Chicken and Spanish Rice
A traditional dish with a zesty kick of flavor, this Spanish rice recipe contains much less sodium than other versions. By substituting brown rice for regular white rice and adding a variety of vitamin-rich vegetables, this fast and easy recipe can help you stay on track with healthy eating as well.

To find the full week’s worth of DASH recipes, visit the NIH website here.