“10 Health Goals You Can Easily Achieve in 2022, Say Dietitians”

 

Experts share approachable healthy New Year’s resolutions that don’t focus on the scale.

Instead of setting yourself a lofty weight loss goal, what if this year, you approached your New Year's resolution a little differently? Losing weight isn't the end-all-be-all for getting healthy and can easily lead to unhealthy dieting practices down the line. So alternatively, what if you set a goal that encouraged living a healthier life rather than focusing on a number on the scale? Eating a nutritious diet is about so much more than just losing weight. Your diet can affect your longevity, your risk of developing chronic diseases, and even your mood. And a nutritious diet doesn't mean restriction—it means learning how to eat healthfully while still incorporating in all of the foods that you love into your life. Sure, weight loss may come over time, but don't let it be your only motivation. You'll likely have moments where the number on the scale doesn't budge—or you may even see fluctuations in your weight for all kinds of other reasons (bloating, menstruation, climate, illness, and many other factors could be at play). Instead of getting frustrated by a number and giving up on your health when things "just aren't working," focus on other markers. How does this new healthy resolution make you feel? What are some of the positive physical changes you're seeing (clear skin, less bloating, regular bowel movements, more energy)? How about the mental changes? If this sounds like something you desire for your health this year, you've come to the right place. We asked a few dietitians to share some attainable healthy resolutions you can easily adopt in 2022 that will leave you feeling healthy, energized, and ready to take on the year ahead. No scale required.

 

HONOR YOUR BODY'S HUNGER AND FULLNESS CUES: Don't wait for your body to get overly hungry or overly full. Dr. Rachel Paul, PhD, RD from CollegeNutritionist.com says to feed yourself when needed, and to stop when you're no longer hungry. "The hunger scale goes from 1 to 10, where 1 is starving, and 10 is super full," says Paul. "Aim to stay in the 3 to 7 range, where you wait to eat until you're hungry, and stop eating when you're full. No food is 'not allowed' and you can always eat a certain food again, next time you're hungry."

 

EAT THE RAINBOW EVERY DAY: Who doesn't love an eye-catching colorful plate of food? Incorporating a variety of colors on your plate is a great way to ensure you're getting all kinds of nutrients in your diet, says Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. "All of these different colors represent different antioxidants, phytochemicals, and nutrients you need to support a healthy body," says Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. Burgess says the colors are commonly broken up into five different categories: red, yellow and orange, green, purple and blue, and white. "While it probably isn't realistic to eat every color in one meal, try to incorporate these different colored foods throughout the week with the goal of eating as many as possible," says Burgess.

 

SCHEDULE EXERCISE IN YOUR DAY: "We all schedule work meetings, hair appointments, and dinner reservations on our calendars, why not exercise?" asks Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our medical expert board. "'I'll exercise more' sounds good, but often the hardest part is actually making it happen. So, make your goal to schedule exercise on your calendar and if you have a conflict, reschedule it, just like you would a work meeting." Goodson recommends setting your workout "appointment" three times a week at first. Once you start making those meetings regularly and feel good about it, you can add in another day or two. "This is a fantastic way to tangibly make exercise a part of your life," says Goodson.

 

INCREASE YOUR FIBER INTAKE: "While the recommendation is to eat 25 to 38 grams of fiber a day, the average American only eats about 10 to 13 grams," says Goodson. "Fiber helps feed the good bacteria in your gut and certain types of fiber, soluble fiber, can help lower cholesterol. 25 grams may sound like a lot but look for ways to add small amounts of fiber to each meal and snack." Goodson recommends fiber-rich foods like oatmeal for breakfast, apples for a snack, sandwiches made with 100% whole-grain bread, and stir-fry with half rice and half cauliflower rice. "All these foods will help you increase your daily intake of fiber," says Goodson.

 

INCLUDE A FRUIT OR VEGETABLE AT EACH MEAL: According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and a member of our medical expert board, eating a nutritious diet isn't about excluding foods and eating less. "This tactic often backfires," says Young. "The best way to eat less of an unhealthy food is to eat more of a healthy one." Instead, it's about incorporating the right kinds of foods into a diet that makes sense for you. So, what are those healthy foods to always incorporate into your meals? Fruits and vegetables! "Focus on adding a fruit or a vegetable to each meal," says Young. "Add a cup of berries to your oatmeal or enjoy an omelet with spinach and cheese for breakfast. At lunch, top your sandwich with avocado, lettuce, and tomato. At dinner, start with a vegetable soup or salad and enjoy a cooked vegetable like sauteed Bok choy or roasted cauliflower."

 

HAVE A VEGGIE AT BREAKFAST: "Make it your resolution to make breakfast a little healthier and more unique than a bowl of cereal or eating a granola bar," says Cheryl Mussatto MS, RD, LD, author of The Nourished Brain. "Why not include a fiber-filled, nutrient- and antioxidant-rich veggie as part of this meal? Considering that 90% of U.S. citizens are not meeting the Dietary Guidelines for Americans' recommendation to eat 2 to 3 cups of vegetables each day, starting your day with a vegetable is an opportunity to squeeze one in." "For instance, add a handful of baby spinach to scrambled eggs or add a slice of tomato to your avocado toast," Musatto continues. "Another fun idea is to stir grated zucchini into pancake batter or have a side of last night's leftover roasted veggies alongside a whole grain muffin. And of course, yogurt-based smoothies are always perfect for adding in veggies like kale, cooked carrots, sweet potatoes, or even beets."

 

TRY A NEW FRUIT OR VEGETABLE EACH WEEK: Not a fan of fruits or vegetables? Instead of doing a complete 180 this year, why not slowly work some into your diet over time? A great way to do this is by trying a new fruit or vegetable each week and evaluating what you want to keep or not keep in your diet moving forward. "Many of us have gotten stuck in our ways when it comes to the fruit and vegetables we've always eaten, but often don't realize that our taste can mature and change over time," says Trista Best, MPH, RD, LD, from Balance One Supplements. "By revisiting some old fruit or vegetables you didn't like or trying new ones you can open up a whole new world of nutrient-dense foods." "If there is a vegetable you didn't like before you can also opt to try a new cooking method," Best continues. "If one new fruit or vegetable weekly is too much, allow yourself to introduce one every other week or on a monthly basis. By the end of 2022, you'll be surprised to see how much variety you now have in your diet and new recipes you can integrate into your regular meal routine."

 

SWEETEN FOODS AND DRINKS NATURALLY: "If you want to try to skip or limit the sugar in your drinks and baked goods, use honey as an alternative," says Maggie Michalczyk, RDN, founder of OnceUponAPumpkinRD.com and author of The Great Big Pumpkin Cookbook. "Honey is a pure and natural sweetener with a wide array of vitamins, minerals, amino acids, and antioxidants. Just a drizzle can transform and elevate many different recipes, plus honey is a natural energy booster making it a great choice to add to a cup of tea."

 

PRIORITIZE YOUR GUT HEALTH: "We continue to learn so much how the gut is connected to things like our digestion, mood, immune system, and more," says Michalczyk. "If you're looking to make simple health changes in the New Year, consider making small changes to benefit your gut. For example, incorporating a probiotic into your routine, adding more fermented foods into your diet, or taking small steps to be less stressed out overall is all really beneficial for our gut health overall."

 

EAT WHOLE FOODS: While packaged, processed foods can be convenient when you're on the go, dietitians recommend that most of the time you focus on eating whole, real foods instead—the types of foods you would find in the perimeter of the grocery store. "Excessive consumption of fast food is harmful to your health," says Shannon Henry, RD with EZCare Clinic. "Although it is good in moderation, fast food can lead to obesity, heart strokes, and much more. For new year resolution, focus on eating less fast food and more whole foods—including vegetables, fruits, nuts and seeds, whole grains, and fish." 

BY: KIERSTEN HICKMAN, eat this, not that, DECEMBER 31, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Eat This, Not That and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Eat This, Not That and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Eat This, Not That and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eat This, Not That and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eat This, Not That, Eat This, Not That employees, others appearing on the Site at the invitation of Eat This, Not That, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“25 Surprising Foods That Blast Fat”

 

You might not have known it before but adding these foods to your diet will help you reach those weight-loss goals. Now that the colder months are making their annual comeback, you might find yourself really focusing on targeting any excess body fat you wish to shed before you indulge in all those holiday treats. And while there isn't one food that is magically going to melt away all those unwanted pounds instantly, there are some fat-burning foods you can add to your diet that you might not even realize have been linked to an increased rate of fat loss. So, what exactly qualifies a food to be "fat-burning" you might ask? Well, they are foods that get your metabolism going, helping you burn fat, or simply keep you feeling full for a longer time. They're the foods you're going to want to stock up on because of their fat-burning properties.

 

GUACAMOLE: Yes, you now have yet another reason to eat guacamole. See, avocados are not only packed with vitamin B6, which fights the stress hormone cortisol that can trigger belly-fat, but they provide monounsaturated fat. This is a healthy fat, that according to a study in Diabetes Care may actually prevent body fat distribution around your belly. The healthy fats from avocados keep on giving too, as they'll most likely keep you fuller longer. So, you won't go looking for a snack, which then leads to you overall consuming more calories.

DARK CHOCOLATE: Chocolate to help burn fat? Yes, you're in luck! Louisiana State University researchers found that chocolate can boost the body's production of gut-healthy polyphenolic compounds, including a fatty acid that turns off genes linked to inflammation and encourage the body to burn fat as fuel. Now that's just truly amazing!

LEMON WATER: It shouldn't be much of a surprise that water is necessary to keep your metabolism functioning to the best of its ability. But by adding lemon to it, you're serving up d-limonene, an antioxidant in lemon peel that one study showed had therapeutic effects on metabolic disorders in mice with high-fat-diet-induced obesity.

GUAVA: Guava not only serves up a ton of vitamin C, but one cup has four grams of satiating protein. This fruit is one you want to add to your shopping list if you're trying to drop those unwanted pounds.

MUSTARD: Mustard might have a bit of a kick to it, and it's going to help you kick those pounds off, too. Scientists at England's Oxford Polytechnic Institute  found that eating one teaspoon of mustard can actually boost your metabolism up by 25% hours after you're done eating it. Not a bad deal there!

PORK TENDERLOIN: Go ahead and have some pork tenderloin for dinner. A study published in the journal Nutrients had overweight subjects eat a diet rich in fresh lean pork and after three months, the participants saw a significant reduction in waist size, BMI, and belly fat, as pork protein is thought to contribute to greater fat burning.

SPAGHETTI SQUASH: Spaghetti squash is the low-calorie fix for when you're craving spaghetti that happens to be a great source of fiber. And this is important because it will keep you fuller longer and help keep your belly from getting bloated.

CHOCOLATE MILK: Chocolate strikes again! Low-fat chocolate milk is actually packing eight grams of protein per cup, which means if you sip on some before and after your workout, you're giving your body plenty of protein. It's no secret that muscle burns more calories than fat and as you work out, you're creating more muscles. It's a lovely cycle, isn't it? Just be careful to choose a chocolate milk that isn't full of too much sugar.

COFFEE: Coffee is great for jumpstarting your metabolism, and as long as you're drinking it black without any unhealthy creamers and artificial sweeteners, you're on the right track. According to a study published in Physiology & Behavior, those who drank caffeinated coffee had a 16% higher average metabolic rate than those who drank decaf.

RED WINE: Go ahead and have that glass of red wine. See, red wine contains resveratrol, a highly anti-inflammatory polyphenol. 

COTTAGE CHEESE: The key to cottage cheese is that it actually helps you get to sleep at night and according to a study in the American Journal of Clinical Nutrition, if you don't get enough sleep, you're more likely to eat meals that are more calorie-dense the next day. Cottage cheese is one of the best foods to eat before sleep  because it's packing with casein protein, a slow-releasing milk protein that will keep you full throughout the night. No midnight snack is needed here! 

PEANUT BUTTER: Who doesn't love peanut butter? Not only does this childhood staple taste great, but it's packing in tons of flat-belly nutrients such as monounsaturated fats (which also help lower cholesterol) and protein. 

CHEESE: Cheese has plenty of calcium and both calcium and dairy intake have been linked to an overall lower body weight, according to one study. But you do want to be careful not to just eat an entire block of cheese at one time. Instead, it's best to pair some cheese with other fiber-rich snacks. 

ALMOND BUTTER: If you're not a peanut butter fan, perhaps almond butter is your go-to. It is a bit on the decadent side, which is a good thing, as you don't need to eat a ton of it to feel satisfied. More importantly, a study published in the Journal of the American Heart Association showed that eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat. 

HUMMUS:  Hummus is made from chickpeas, so it makes sense this spread is packed with protein. But the best part about hummus is that it pairs perfectly with fiber-rich vegetables, as it's truly a filling, low-calorie dip. 

UNDERRIPE BANANAS: Munch on a slightly green banana? OK, hear us out here. Under-ripe bananas are rich in resistant starch , which is a type of starch that can pass through the small intestine without being digested. Essentially, it ends up helping to create healthy gut bacteria, which leads to longer feelings of fullness. And that beloved vitamin B6 is present, which as you already know is a nutrient that helps convert food into energy. 

PINK LADY APPLES: Yes, we're calling out a specific type of apple here. It's one of the best fruit sources of fiber, which is vital to reducing belly fat. And one study  found that every 10-gram increase in soluble fiber that the participants ate per day, visceral fat was reduced by 3.7% over five years. So, time to stock up on these apples! 

TART CHERRIES: We're not talking about those maraschino cherries that are found in ice cream shops here! Actual antioxidant-rich tart cherries were found in one 12-week study by the University of Michigan done on rats to have a 9% greater belly fat reduction compared to rats who didn't eat cherries. Cherries are also great for combating inflammation, which is overall going to help you reach your weight loss goals. 

PEACHES: One study done by Texas AgriLife Research found that peaches may just help ward off the risk of obesity-related diseases and they help fight inflammation as well. Peaches are also naturally lower in sugar than other fruits, so you don't have to be as wary about the sugar content here. 

CABBAGE: Who knew that cabbage serves up plenty of fiber per cup? It also can help to lower your cholesterol levels by preventing bile from absorbing fat after a meal. And what is bile exactly? That's the fluid secreted by the liver that helps with digestion. 

RED PEPPERS: Red peppers are packed with vitamin C, and this is an antioxidant that's been shown to reduce stress hormones levels. And when you're more stressed, you have high levels of cortisol, which can lead to belly fat storage, and essentially, fat cells will flourish. No thanks! Munching on some peppers can help combat that. 

KIDNEY BEANS: As you know, soluble fiber is great for reducing belly fat and kidney beans may be the best of the best when it comes to which beans help with fat loss, as they contain slightly more protein and less fat. Beans might get a bad rap, but you can't fight those nutritional benefits! 

MACADAMIA NUTS: Most of the fat in macadamia nuts is monounsaturated, and you already know that eat this type of healthy fat will help you burn belly fat. But just be sure to eat these nuts all on their lonesome and not in the form of a white chocolate chip cookie so you can get the full benefits! 

CAYENNE PEPPER: Another pepper strikes, this time it's one that brings the heat. According to a study published in the American Journal of Clinical Nutrition, daily consumption of capsaicin, one of the compounds found in peppers, actually speeds up abdominal fat loss. How so? Well, it boosts the body's ability to convert food into energy. Not only that, but the spicy cayenne pepper serves as an appetite suppressant, according to another study. 

WHITE TEA: Tea, you might not realize, actually can do so much good for your body and white tea is a perfect example. One study found that white tea can stimulate lipolysis—the breakdown of fat—and block adipogenesis, which is the formation of fat cells. Drinking some of this is an easy way to burn fat, now isn't it? 

BY: jennifer maldonado, eat this, not that, MARCH 11, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. EAT THIS, NOT THAT and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by EAT THIS, NOT THAT, EAT THIS, NOT THAT employees, others appearing on the Site at the invitation of EAT THIS, NOT THAT, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Frighteningly Fattening Fall Foods”

 

POTPIE PERILS: When fall arrives, many of us turn to hearty foods, like creamy chicken potpie. One pie from the grocery freezer case can have more than 1,000 calories. For a fraction of the calories, try a flavorful roast chicken breast and a warm, whole-wheat roll.

GAME-DAY GRUB: Favorites like chips, nachos, pizza, wings, and ribs can spoil your diet. If you're a sports fan, you may also be glued to the couch for hours every week, so you're not burning off the extra calories.

• Serve veggies and low-fat dip as part of your spread.
• Eat from a plate instead of grazing at the buffet. This helps you keep track of how much you're eating.

OKTOBERFEST FARE: You can expect beer, potato salads, and sausages. Bratwurst, one typical sausage, has about 97 calories per ounce, most from unhealthy animal fat. Instead:

• Eat smaller portions.
• Set a drink limit for yourself, and alternate with lower-calorie, non-alcoholic drinks.
• Choose light beer over regular (110 calories vs. 150 calories in 12 ounces).

CHUBBY CHILI: You could get 500 calories in a bowl, depending on the recipe. The same goes for other meaty stews, which are often loaded with fatty beef or sausage and topped with gobs of cheese. Yet, chili and stew can be good choices when made right. Use small portions of lean meat, plenty of beans, vegetables, and spices, and just a sprinkle of low-fat cheese. In restaurants, check the calorie count before ordering.

CREAM SOUPS AND HEARTY STEWS: Warm soups and stews that are loaded with cream, cheese, or meat are also loaded with calories. If you serve them in a bread bowl or on top of rice or noodles, you add even more calories. Choose broth-based and vegetable-based soups and stews to fill you up for fewer calories.

SEASONAL BEVERAGES: Fall drinks -- hot chocolate, pumpkin-spice lattes, eggnog, apple cider, and hot toddies -- are a quick and easy way to take in lots of extra calories. An 8-ounce cup of homemade hot cocoa (without whipped cream) has 192 calories. An 8-ounce cup of eggnog packs 224 calories. Try a hot cup of green or flavored tea, rich with antioxidants and calorie-free. Or choose light beer or wine spritzers and limit yourself to one or two.

CARAMEL APPLES: An afternoon snack of apples with a thick layer of caramel and nuts can total more than 500 calories. Enjoy crisp apple slices with a small container of low-fat caramel dip for the same great taste -- with a fraction of the fat and calories.

HALLOWEEN CANDY: October brings bags of candy home to await trick-or-treaters. It's easy to get bewitched by those bite-size candies. But few of us can have just one.

• Stash sweets out of sight.
• Satisfy your midday hunger pangs with something nutritious, like fruit.
• If you crave something sweet, chew a piece of sugarless gum.

MACARONI AND CHEESE: Mac and cheese is a favorite comfort food for both kids and adults. But one cup can pack 300 to 400 calories, depending on the brand. Add sausage or ham, and it's even more fattening.

• Use low-fat cheese and milk.
• Substitute veggies for meat to get more nutrition. It'll still taste great!

MASHED POTATOES AND GRAVY: All that butter, heavy cream, and whole milk help cram about 240 calories into one cup. Ladle on 1/4 cup of fatty gravy, and you're close to 300 calories in a side dish. For fewer calories, savor 1/2 cup of mashed potatoes, without gravy. Or experiment with newer, calorie-conscious recipes for better mashed potatoes.

ROOT VEGETABLES WITH ADDED FAT: Roots like yams and sweet potatoes are super-nutritious, but you quadruple the calories when you mix them with cheese, cream, butter, canned soups, or bacon. A sweet potato casserole can easily have 500 calories per serving: 400 more than a simple roasted sweet potato. Slash the calorie count by eating root veggies oven-roasted or grilled.

STUFFING: Most stuffing contains high-fat ingredients such as sausage and butter. With gravy, stuffing is a diet nightmare.

• Make a low-fat stuffing using fruits, vegetables, and stock.
• Keep the portion small and try to resist smothering it in gravy.
• Chew slowly to enjoy each mouthful and allow your brain time to get the signal that you are full.

APPLE, PECAN, SWEET POTATO PIES: These fall favorites start with healthy ingredients such as nuts, fruits, or vegetables. But once you add buttery pie crusts, sweet fillings, and whipped cream or ice cream topping, you have decadent pies full of calories.

• Skip the crust.
• Add a little bit of light whipped topping.
• Serve yourself only a sliver to enjoy these desserts without lots of extra calories.

PUMPKIN DESSERTS: Pumpkin layer cake, cheesecake, bread pudding. There are many ways to turn vitamin A-rich pumpkin into a rich dessert. Be careful: If you add tons of cream and sugar, you negate the health benefits of pumpkin. Instead, try crustless, low-fat pumpkin custard, or low-fat pumpkin muffins.

ALL THINGS IN MODERATION: All it takes is an extra 100 calories per day to pack on 10 pounds a year. The best strategy for your health is to avoid weight creep altogether, by enjoying fall comfort foods in moderation.

• Check your portion sizes.
• Limit alcohol.
• Eat plenty of veggies prepared without added fat or sugar.
• Use low-fat cooking techniques and substitutions.
• Put candy bowls out of sight.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on February 19, 2020

REFERENCES:

Calorie Count Plus.

Calorieking.com.

Center for Science in the Public Interest.

Jayne Hurley, RD, senior nutritionist, Center for Science in the Public Interest; co-author, Restaurant Confidential, Workman Publishing, 2002.

Katherine Tallmadge, MA, RD, author, Diet Simple, Lifeline Press, 2011; past spokeswoman, Academy of Nutrition and Dietetics.

Liz Weiss, co-author, The Moms’ Guide to Meal Makeovers, Harmony, 2003.

Janice Newell Bissex, MS, RD, nutrition consultant; co-author, The Moms' Guide to Meal Makeovers.

Suzanne Farrell, MS, RD, owner, Cherry Creek Nutrition, Denver; former spokeswoman, Academy of Nutrition and Dietetics.

Yanovski, J. The New England Journal of Medicine, March 23, 2000.

USDA FoodData Central.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Best and Worst Salads for Your Health”

 

IS SALAD REALLY A HEALTHY CHOICE? That depends on what you add to those greens. The right toppings can create a filling meal that’s loaded with vitamins, minerals, protein, healthy fats, and smart carbs. But other ingredients can pack in extra calories, fat, sodium, and sugar. By making good choices, you can toss together a salad that’s delicious and nutritious.

WORST: SALAD WITH CREAMY DRESSING - Dressings like ranch, blue cheese, and Thousand Island are often high in calories, unhealthy saturated fat, and sodium. A 2-tablespoon serving of a typical blue cheese dressing tacks on nearly 150 calories and more than 15 grams of fat. And many people drench theirs in a half-cup or more. The result is a salad that can serve up more fat than a cheeseburger with fries.

WORST: SALAD WITH FAT-FREE DRESSING - So, go with a low-calorie, fat-free dressing, right? Think again. To make up for flavor, they’re often loaded with extra sugar and sodium. Fat makes salads tastier and healthier. Your body needs it to take in and use certain vitamins, like A, D, E, and K. One study found that people got fewer antioxidants called carotenoids when they ate salads with fat-free dressing, compared with reduced- or full-fat dressing.

BEST: USE OLIVE OIL AND VINEGAR - Make your own dressing, and you’ll cut back on the unhealthy stuff. Start with olive oil, which has heart-healthy unsaturated fat. Whisk with balsamic or red wine vinegar, or lemon or lime juice. You can also add a little Dijon mustard or honey for flavor, and season with salt and black pepper.

WORST: CRISPY CHICKEN SALAD - A green salad with chicken may sound like a healthy meal, but descriptions like “crispy” and “crunchy” are red flags. These words are code for breaded and deep-fried, which can turn that healthy-sounding salad into a calorie bomb. What’s worse, research shows that eating a lot of fried foods can raise your chances of heart disease and type 2 diabetes.

BEST: ADD GRILLED CHICKEN OR FISH - A salad of veggies alone won’t fill you up for long -- you need protein to fend off hunger. Protein takes longer to digest, so you stay satisfied longer. Good sources include chicken breast (26.7 grams in 3 ounces), salmon (21.6 grams in 3 ounces), and shrimp (20.38 grams in 3 ounces). And make sure to grill, poach, or bake it. Some cooking methods -- like blackened or fried -- add extra butter, oil, or breading.

WORST: ICEBERG WEDGE SALAD - This is a classic. But don’t order one if you’re trying to eat light. Thanks to the blue cheese or ranch dressing and bacon crumbles, it can pack in four times the fat of a T-bone steak. It also falls short in the nutrition department. That’s because iceberg lettuce contains fewer vitamins and minerals than most dark leafy greens.

BEST: SPINACH OR KALE SALAD - When it comes to leafy greens, darker is better. They have the most nutrients. Case in point: Kale and spinach have over 10 times more immune-boosting vitamins A and C than iceberg lettuce. Not a fan of those? Turn over a new leaf: Boston, bibb, and romaine lettuces have a mild flavor, while arugula and watercress have a peppery bite.

BEST: SALAD LOADED WITH VEGGIES - Add a mix of veggies to your salad to get more nutrition and flavor. Top those leafy greens with crunchy produce like carrots, cucumbers, or broccoli. Then add a punch of color from tomatoes, bell peppers, beets, or red onion. While you’re at it, toss in last night’s leftovers, such as roasted Brussels sprouts, sweet potatoes, or asparagus.

WORST: SALAD WITH CROUTONS AND CHEESE - Store-bought croutons and bacon bits are high in salt, and they don’t offer much nutrition. Like the crunch? Try adding nuts, seeds, or crisp veggies -- such as jicama and carrots -- instead. Cheese has calcium, but it also packs roughly 100 calories per ounce. If you really want some, opt for a low-fat one, like feta or Parmesan, and add just a sprinkle.

WORST: DRIED FRUIT, CANDIED NUTS - These sweet toppings are often made with added sugar and oil. For example, an ounce of candied pecans can pack in 4 grams (1 teaspoon) of sugar. And dried fruit has less water and volume than the fresh kind. That means you get less: One serving is half a cup, or half that of fresh fruit. 

BEST: USE FRESH FRUIT AND NUTS - The fruit adds sweetness and antioxidants. The nuts give you protein, fiber, and healthy fat. This mix of nutrients makes your salad more satisfying and healthy. In fact, research shows that eating nuts regularly can help fend off heart disease and cancer. Try pairing berries with almonds, apples with walnuts, and peaches with pecans.

WORST: TACO SALAD - Some of these pack in more calories than a burrito. That’s because they start with a deep-fried tortilla shell. That “bowl” alone can have nearly 400 calories and 22 grams of fat. Then it’s filled with oversized portions of ground beef, cheese, sour cream, and guacamole. This salad can weigh in at 800 calories or more!

BEST: BLACK BEAN-AND-AVOCADO SALAD - Get all the flavor of a taco salad without the extra calories by topping it with black beans and avocado. The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its fats help your body take in nutrients, including heart-healthy lycopene.

WORST: ‘SALADS’ WITH MAYONNAISE - The word "salad" in the name doesn't make it a healthy choice. Tuna, lean chicken, and boiled eggs can be good sources of protein, but that benefit is canceled out if you drown them in mayo, which is loaded with fat, salt, and calories. For a healthier version, use a small amount of light mayonnaise and some fat-free sour cream or plain yogurt. And a bit of mustard -- which has no fat or sugar -- can kick it up a notch.

TIPS FOR RESTAURANT SALADS: Many restaurants load their salads with cheese, fried onions, bacon, or croutons. Then they douse them in dressing. Even a simple Cobb salad can clock in at nearly 1,000 calories and 85 grams of fat. Check out the restaurant’s nutritional info to make a smart pick. And ask for those toppings on the side.

HOMEMADE SALADS: When you make your own, you control what goes into it. You can pile on the veggies and use healthier ingredients. Swap in low-fat turkey bacon for the regular kind, and crunchy seeds for croutons. And keep tabs of your portions of higher-calorie toppings -- a serving of cheese is 1 1/2 ounces, about the size of four dice.

REVIEWED BY: Christine Mikstas, RD, LD on August 08, 2019

SOURCES:

Lisa Cimperman, clinical dietitian, University Hospitals Cleveland Medical Center.

USDA Food Composition Database.

Cleveland Clinic: “8 Ways to Make a Super Healthy Salad.”

American Journal of Clinical Nutrition: “Carotenoid Bioavailability is Higher From Salads Ingested With Full-fat Than With Fat-Reduced Salad Dressings as Measured With Electrochemical Detection,” “Sodium Content in Major Brands of US Packaged Foods, 2009,” “Fried-Food Consumption and Risk of Type 2 Diabetes and Coronary Artery Disease: A Prospective Study in 2 Cohorts of US Women and Men.”

Journal of the Academy of Nutrition and Dietetics: “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations.

Academy of Nutrition and Dietetics: “Different Kinds of Lettuces and Greens,” “Serving Size vs. Portion Size: Is There a Difference?”

New England Journal of Medicine: “Association of Nut Consumption with Total and Cause-Specific Mortality.”

Mayo Clinic: “Make Healthy Choices at Any Restaurant.”

Journal of Nutrition: “Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil.”

Food Chemistry: “Determination of Fourteen Polyphenols in Pulses by High Performance Liquid Chromatography-Diode Array Detection (HPLC-DAD) and Correlation Study with Antioxidant Activity and Colour.”

Palo Alto Medical Foundation: “Fast Food.”

American Heart Association: “Easy Chicken Salad.”

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