Fruits and Vegetables: A Tasty Source of Carbs

To some people watching their weight, “carb” has become a four-letter word. Some highly popular diet programs have caused many people to drastically reduce the amount of carbohydrates in the foods they eat.

That can be hazardous to one’s health. In fact, health professionals say that for most adults, carbohydrates should constitute at least half of the day's total calorie intake, or 50 to 60 percent of one’s daily energy needs.

The key is to eat foods with the “right” kind of carbohydrates. And that’s easy to do. Some of the best providers of “good” carbs are sweet, tasty, affordable and readily available -- your favorite fruits and vegetables.

More Complex than Simple
Carbohydrate-rich foods are the primary source of energy for all body functions. The body breaks down carbohydrates into fuel for use by its cells and muscles -- that's why eating a moderate amount of carbohydrates is necessary for most people.

However, there are two main categories of carbs:

Simple carbohydrates (sugars) contain simple sugars such as glucose and fructose and are found in table sugar, white flour, honey, berries, milk, maple syrup, and some fruits and vegetables.

Complex carbohydrates (starches) are found in many plant-based foods, whole grains, and low-fat dairy products.

Generally, the body needs more complex carbohydrates than simple. Complex carbs -- found in most fruits and vegetables -- have more fiber, vitamins, and minerals necessary for bodily function. Fruits and vegetables are loaded with other nutrients such as Vitamins C and A and potassium.

Fiber Fits In, Too
A third important type of carbohydrate is fiber, which comes only from plant-based foods such as fruits, vegetables, and grains. The body does not digest fiber, and therefore it is not absorbed into the bloodstream. Rather than being used for energy, fiber is excreted from our bodies.

But as fiber moves through the body, it helps control acid levels in the intestines, removes waste from the colon, and promotes regular bowel movement. Fiber also has been shown to help lower cholesterol levels and reduce the risk of heart disease and certain forms of cancer.

Good sources of fiber include beets, Brussels sprouts, cabbage, carrots, cauliflower, peas, sweet potatoes, turnips, citrus fruits, bananas, strawberries, and all fruits and vegetables with skin.

-- Ken Krause

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Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.