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USDA Guide to Calorie Counting

July 24, 2014 by

Counting calories is a daily chore that all dieters must face, and it may sometimes seem like it is taking over your life (or at least your meals). These helpful tips from the USDA can help you to manage your meals, keep your calories under control, and do it all while still enjoying the food you eat. Here are some of the tips:

  • Even if you carefully count calories, it's easy to exceed your empty calorie allowance. Empty calories are calories that come from added sugars and solid fats, and they have no health benefits.
  • When choosing proteins, choose only lean versions of beef or pork. A three-ounce portion of regular ground beef contains 64 empty calories, while a three-ounce portion of extra lean ground beef contains zero empty calories.
  • Breads and pastries with added sugar or butter contain significantly more empty calories than those without. A regular piece of white bread contains zero empty calories and approximately 69 calories, but a glazed donut contains 170 empty calories out of its total 255 calories.
  • Check the calories on the label before you consume any food, and make sure to eat only the recommended serving size listed on the label.

Find more calorie counting tips on the USDA website.

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Prevent or Treat High Cholesterol with These Tips

February 20, 2014 by

Did you know that high cholesterol is one of the main risk factors for heart disease and stroke, some of the leading causes of death in the country? Though cholesterol is a necessary substance that helps your body in many ways, too much of it can build up on the walls of your arteries and form blockages.

This informative guide from the Centers for Disease Control and Prevention can help you learn how to prevent and treat high cholesterol. Here are some of its suggestions:

Know the Two Types of Cholesterol
High-density lipoprotein cholesterol, or HDL, is a helpful cholesterol that is necessary for bodily functions. Low-density lipoprotein cholesterol, or LDL, is bad cholesterol that causes blockages.

Get Screened Regularly
High cholesterol does not have symptoms, so it is imperative to get screened regularly. You doctor can administer the screening via a simple blood test, and you should have a screening every 5 years.

Make Lifestyle Changes
By exercising more regularly, avoiding saturated and trans fats, maintaining a healthy weight and not smoking, you can protect yourself from high cholesterol and reduce it if you already have it.

For more information about high cholesterol, including a list of clinical and community programs that provide screenings and support, visit the CDC's website.

Cholesterol Awareness [Centers for Disease Control and Prevention]

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