When it comes to healthy eating, it’s hard to know where potatoes fit in. Many people, nutrition experts included, think you should avoid them if you want to stay slim. They’re high on the glycemic index (GI), which means they’re digested quickly, so you may feel hungry shortly after eating them. But potatoes are rich in fiber, vitamin C, and potassium...and a medium spud has just 110 calories. Everyone agreed that potatoes are one of our favorite comfort foods...each of us eats 130 pounds of them per year! Fortunately, potatoes (fries and chips excluded; sorry) can make a satisfying snack or side dish. The trick is to eat them in moderation and prepare them in a healthy way. So think outside the box when it comes to those little spuds, as one of my foodies suggested sprinkle popcorn powder such as chipotle or white cheddar and spray butter!! Bottom line.....They are good for you!!
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The American Heart Association (AHA) recommends eating fatty fish, at least two times a week. Omega-3 fatty acids have been linked to a lower risk of death from heart disease. And fattier fish, like salmon and sardines, herring and albacore tuna, are high in two kinds of omega-3 fatty acids -- DHA and EPA. The AHA also notes that fish is a good source of protein, and it doesn't have the high levels of saturated fat that fatty meats do.
People who have been diagnosed with coronary heart disease should eat about 1 gram of fish omega-3s per day, preferably from fatty fish. While fish contain varying levels of omega-3s, that might work out to around 3 ounces of salmon or tuna, or 6 ounces of pollock, flounder, or sole, according to the AHA web site. Young children, along with women who are pregnant, planning to become pregnant, or nursing, should avoid fish with higher levels of mercury, like shark, swordfish according to the FDA. Everyone else can eat up to 7 ounces of high-mercury fish per week. Eating out sometimes can't be avoided .. sometimes it's just for entertainment! No matter what kind of restaurant you like, chances are that its menu is loaded with diet-busting options...but there are always options! If possible go to the restaurants nutrional information and figure your weight watchers points or pointsplus ahead of time. When you arrive DON'T even open the menu, changes are your starving and everything looks good. In a perfect world that sinario would be ideal...but we don't live in a perfect world!! Remember these simple tips...fat is flavor and restaurants want you back, even veggies are glossy due to fat. The key is grilled, broiled, steamed, stay away from breaded and deep fried. When it comes to sauces, salad dressing and soups stay away from creamy. Look for soups you can see the bottom. Italian stick with marinara sauce. Most of all a salad can make the transformation from healthy to unhealthy quicker than you can say crouton.
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