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From the Community: Dr. Oz’s Top 10 Healthy Eating Musts

Fit Community — Mon, 12 Mar 2012 00:51:55 PDT

FitSugar reader JessicaSmithTV posted these healthy eating tips from Dr. Oz in our 10 Pounds Down! community group.

In honor of National Nutrition month, we asked Dr. Mehmet Oz, a cardiothoracic surgeon, author, and host of the Dr. Oz Show, to share with us his top 10 musts when it comes to eating for better health, weight loss, and overall wellness. We were surprised to learn a few of these!

1) Eat this #1 cancer-fighting, cleansing produce item

What ranks at the head of the class when it comes to the produce department? "Broccoli is the best produce option, because it cleanses the liver and helps to fight cancer," says Dr. Oz.

2) Stay in shape by eating these

Think you’ll stay slim by just sticking to salads and fat-free foods? Think again! "Nuts are the number-one food for staying in shape," says Dr. Oz.

3) Don’t just cut calories to drop lbs.

"Losing weight isn’t all about cutting calories. The brain looks for nutrients, not calories," says Dr. Oz. Yet another reason to focus on whole, unprocessed foods to help speed up weight loss!

See the rest of the tips after the break

What Do You Want to Change About Your Diet?

Leta Shy — Sun, 04 Mar 2012 04:12:50 PST

March is National Nutrition Month, and throughout the month, the Academy of Nutrition and Dietetics is raising awareness about how to change all those unhealthy eating habits we've grown accustomed to. They're starting with what's usually on your plate: heaping portions, large cuts of meat, few vegetables, and refined carbs.

Making over your plate is an important step in developing a healthy diet, but there are lots of other habits we can't seem to quit when it comes to food. Whether it's eating when you're not hungry or opting for take-out instead of cooking at home, figuring out (and sticking to) healthy dietary practices can be a struggle.

In honor of the month, let us know: what's the biggest change you'd like to make in your diet?

Trick Your Palate Into Eating More Veggies

Heather Dale — Thu, 24 Mar 2011 01:57:53 PDT

Eat your fruits and veggies is a catchphrase we always hear. But if you had to choose between fruits or vegetables, what would you pick? When I think of fruit I think of it as more of a treat rather than an important food group, whereas with vegetables, I eat them because I have to, not because I particularly want to. Fortunately, I've managed to marry the two into my diet quite successfully.

Thankfully, I'm not deviating that far from the norm with my preference of fruit over veggies; as Newsweek reports, the desire for sweetness is actually hardwired into humans. Steven Munger, an associate professor of Anatomy and Neurobiology at the University of Maryland who is quoted in the article says that if we look back to the days of primal survival when humans were required to make quick decisions about what to eat out in the wild, something sweet usually proved to be a safe food option - not to mention lots of calories to be later burned off as energy. I guess you could say our sweet tooth cravings date way back before the invention of chocolate sundaes, M&M's, and cotton candy.

As important as fruits are in our diet, it's important to make sure we're eating lots of veggies because their health benefits are endless. Aside from providing us with vital nutrients and minerals for our health, they also reduce the risk of some chronic diseases.

Here are a few fun ways to trick your taste buds into liking veggies.

Foggy Brain Quick Fixes

Heather Dale — Tue, 22 Mar 2011 09:40:13 PDT

Do you ever get the feeling that your brain has a thick layer of fog surrounding it? You feel extra tired and unable to focus? I refer to this sensation as "foggy brain" because it feels like something is interfering with my mental clarity.

Possible main culprits for that fogged over feeling include lack of sleep, eating fried foods, drinking too much caffeine and soda, stress, and a possible food intolerance or allergy. The good news? There are some quick fixes to make your brain feel better so you can get back to work . . . and play!

Alter Your Diet - March is National Nutrition Month so try to be extra mindful of what you're putting into your body. Steer clear of processed and sugar-filled foods and eat lots of brightly colored fruits and veggies. Eating nutrient-rich food is important because as soon we eat, our bodies need to break down the food so that these nutrients can be absorbed by our blood and used to refuel our body (and brain!) to function optimally. If you consume sweets, your blood sugar level will spike and the drop, causing fatigue and moodiness. When it comes to carbs, it's best to stick with whole grains since your body slowly utilizes them as a source of energy, while keeping your blood sugar levels stable.

Find out what else you can do to make your brain feel better.

Why Mushrooms Are Important For a Vegetarian Diet

Leta Shy — Mon, 07 Mar 2011 15:15:17 PST

It's National Nutrition Month, and while you may be eating all the bright colors of the rainbow, don't overlook that less flashy color - brown. As in, the brown crimini button mushroom, a market and salad bar staple for good reason.

The common mushroom is hiding some important nutrients that vegetarians should make sure they get enough of. One such important nutrient is selenium. While meat, seafood, grains, and nuts have excellent levels of the mineral, mushrooms are the only produce that have high levels of it, so they are especially important to include in your diet if you are vegetarian, vegan, or gluten-free.

Selenium helps produce antioxidants and also keeps your immune and thyroid systems healthy. Studies have even shown that it may reduce LDL cholesterol levels as well as help with inflammatory diseases. Crimini mushrooms are packed with the stuff: five ounces of the mushrooms provide over half of the daily value of selenium.

The benefits don't stop there, however. Mushrooms are also high in other important minerals, including iron, zinc, and potassium, as well as vitamin D.

I love to sauté crimini mushrooms in a little olive oil and seasoning for a quick side dish, but if you're into Meatless Mondays or thinking of giving up meat for Lent, try a mushroom leek tart, a vegan mushroom and garlic bisque, or a hearty broccoli and mushroom quiche for dinner.

Eat Right With Color - It's National Nutrition Month

Susi May — Thu, 03 Mar 2011 04:00:48 PST

January is dedicated to New Year's resolutions. February is all about hearts. And March is National Nutrition Month - that's 31 days dedicated to cultivating sound eating habits. Created by the American Dietetic Association to help Americans improve their diets, the month comes during the time of year when people find their resolve for making healthy choices start to fade.

This year's slogan, "Eat Right with Color," is cheerful enough to bust through the dreariness of late Winter. Eating a rainbow of foods is great way to ensure you're getting a variety of vitamins and minerals - different antioxidants create the different colors in fruits and veggies. Here's what adding a little color to your plate can do for you:

Yellow/Orange: Sweet potatoes, carrots, pumpkin, mango, corn, and cantaloupe all contain a variety of carotenoids, an antioxidant that reduces your risk of developing cancer. Also high in vitamin A, orange and yellow foods make great post-workout snacks since cartenoids help repair micro tears in well worked muscles.
Green: Vegetables such as kale, spinach, and broccoli are high in lutein, which keeps your vision sharp and clear. Treat your taste buds and your peepers to sautéed dino kale with pine nuts and currants. It's a snap to make.

Learn what the rest of the rainbow has to offer.

Nutrition 101

FitSugar — Wed, 25 Mar 2009 06:00:00 PDT

Aside from ushering in Spring, March is also National Nutrition Month - the perfect time for a nutrition quiz! Take this quiz to test your nutrition knowledge.

Source

Take the Quiz

New For 2009: CalorieKing Pocket Guide

FitSugar — Mon, 23 Mar 2009 08:00:00 PDT

To celebrate National Nutrition Month, why not put a nutritionist in your pocket? Or at least the next best thing: the 2009 CalorieKing Calorie, Fat and Carbohydrate Counter ($9). This handy book, which fits perfectly into a purse, is like all of my food breakdowns times 10. So if you haven't scooped up a copy yet, now's your chance.

The truth is, we never really know what we're eating when we're eating out, and the CalorieKing guide helps solve that problem. It lists calorie, fat, and carb counts for all manner of supermarket foods, including specific brands and broad categories like fruits and meats. It also dishes on 200 restaurant chains, including fast-food joints, coffee shops, and sit-down dining establishments, both national and regional.

The thing I really like about it is that it also helps when ordering food from nonchain restaurants, like your local taqueria or the takeout Chinese spot down the street. The more than 14,000 food listings include estimated calories and fat for just about any meal you might encounter: BLT sandwiches, chicken tamales, red beans and rice, and matzo ball soup, to name only a few. Get your copy here, and if you get really addicted, you can get a mobile version too.

Find Good-For-You Food With GoodGuide

FitSugar — Fri, 20 Mar 2009 10:00:00 PDT

Just in time for National Nutrition Month, one very good website is getting even better. The GoodGuide, a directory of healthy and eco-friendly products I first read about on lilsugar, has expanded its reach to include food ratings.

With a database of more than 5,000 food products - including fresh produce and packaged goods - GoodGuide helps you make buying decisions based on a product's environmental impact, healthfulness, and social responsibility, including workplace issues. In each of the three categories, GoodGuide ranks products on a scale of one to 10, 10 being the best. You can browse by category, such as yogurt, to see the rankings from best to worst, then click on each brand to get a detailed explanation of its score.

I could spend hours clicking through this site, so check it out and tell me what you think. It would make a great supplement to your pocket-size produce and pesticide guide.

Match the Food to Its Health Benefit

FitSugar — Thu, 12 Mar 2009 04:30:00 PDT

National Nutrition Month encourages us to eat right, and I think it's easier to add more healthy food when you know how it's benefiting your body. Increase your enjoyment by learning how different foods are working to enhance your health. Can you match the food to its benefit? Take the quiz!

Source

Take the Quiz