Getting Fit in Tennessee... Check out the links often for new ideas and
great information on how you can get fit and have fun doing it!
Oct. 4
Cereal smarts
What?s the centerpiece of many breakfasts? Cereal, which provides a wide
variety of nutrients and are high in fiber.
Nutrition recommendations for adults say you should consume at least 25 grams
of fiber each day. That can be easy when you incorporate it into each meal,
especially breakfast.
Check the Nutrition Facts Label for the fiber content of your favorite
cereal. Look for cereals that provide at least five grams of fiber per
serving. That gets you 20 percent of the way to your goal and the day is just
beginning!
Adjusting to higher-fiber cereals may take time, so start small. Add a little
higher-fiber cereal to your current favorite and slowly shift the balance
toward more fiber.
And don?t overlook taste. When choosing a high-fiber cereal, make sure it is
one you enjoy. If a cereal is full of fiber but you don?t like eating it,
chances are you won?t.
(From the American Dietetic Association)
Oct. 3 Tip of the Day
Drinking milk may help you lose weight
New studies indicate that consuming adequate amounts of calcium may do more
than strengthen your bones. In fact, calcium helps break down body fat and
may prevent fat cells from making fat.
Researchers from Purdue and Creighton universities and the University of
Tennessee conducted several studies on calcium intake and weight. Results
consistently showed that people who consumed more calcium had a lower body
weight or gained less weight than those who consumed lower amounts of calcium.
For the best health benefits, try to consume at least 1,000 milligrams of
calcium every day. Good sources include dairy foods, dark-green leafy
vegetables, fish with edible bones and calcium-fortified foods.
(From the American Dietetic Association)
Oct. 1 Tip of the Day
Does Having a Salad Help in Weight Management?
As a weight management strategy, most nutrition experts agree that along with
regular physical activity, people should keep tabs on their portion sizes to
help them mange the number of calories they consume.
Researchers from The Pennsylvania State University recently examined whether
eating a salad as a first course had any effect on intake of the main meal.
The results of the study of 42 women showed eating a large salad (3 cups),
compared with not having a first course, reduced the women?s meal energy
intake by 12 percent. The researchers concluded: ?Consuming a large portion
of a low-energy-dense food at the start of a meal may be an effective
strategy for weight management.?
In addition to calorie control, three cups of salad provide at least three
servings of vegetables. Salads can help make it easy for people to reach the
recommended goal of three to five servings of vegetables per day.
(From the American Dietetic Association
Keep Your Veggies Light
Vegetables start out low-fat but can end up fat-laden by the time they hit
your table. Consider these tips to keep your veggies light:
Sauté vegetables with liquid instead of oil - broth, juice, wine or water -
in a covered, nonstick pan.
Steam, stir-fry (in a nonstick wok or skillet), simmer, or microwave your
vegetables.
Puree or mash potatoes, sweet potatoes and other vegetables with low-fat milk
or reduced-sodium chicken broth.
Add a small amount of butter just before serving. Cooking dilutes butter?s
flavor, so you will use less if you add it last.
Sprinkle Parmesan or Romano cheese on vegetables for flavor and not much fat.
Roast or grill vegetables as a low-fat way to bring out the flavor.
Keep your veggies light during cooking by making easy changes to your
preparation.
(From the American Dietetic Association)
