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4 Easy Nutrition Plan

Easy Nutrition

Eat Healthier

If you have adopted smart food movements last month, now you are not missing the old salt-induced bloat and you are feeling practically immune to junk food cravings. Now take your diet up to another level (or if you have simply decided to eat healthier, this is a great place to start). Tackling the four strategies on the following pages will help you boost your energy levels, disease prevention, and feels fantastic.

1. Switch to Healthier Fats

Eating more foods that contain healthy monounsaturated and omega-3 fats like olive oil, fish and nuts, avocados, with more vegetables, fruits and whole grains can reduce the risk for heart disease by 80% and diabetes by 90%, according to a recent study by Harvard University. But just include these foods on top of all saturated and trans fats already in your diet will add up to excess calories. Instead, trade the bad for the good. Here's how:

Do better than butter.

"Dip the bread in extra virgin olive oil with herbs, such as oregano flakes and basil" advises Cynthia Sass, RD, spokesperson for the American Dietetic Association. says Jackie Newgent, RD, New York culinary nutritionist, add a drizzle of white truffle oil and roasted garlic mashed potatoes before serving, instead of flavoring them with butter.

Add nuts.

Coat chicken breasts in a mix of spices and almonds or crushed pecans, and bake for a healthy alternative to fried chicken. Sprinkle ground flaxseed in your morning cereal and garnish with walnuts for a hefty boost of omega-3.

Swap turf for surf.

Change from filet mignon to salmon steaks, which is rich in omega-3; choose wild or organic farmed salmon, if it's available, sice these have a lower levels of mercury contamination. Aim for two servings of seafood per week - other types high in omega-3 include chunk light tuna (albacore has more mercury) oysters and herring.

Go for guacamole.

Top an omelet with slices avocado - rich in monounsaturated fat - instead of cheese, which is one of the biggest sources of saturated fat in the American diet. "Or use guacamole as an mayo alternative on your sandwich," advises Newgent.

2. Choose Whole Grains

Fiber rich whole grains reduce your risk of everything from heart disease to diabetes and cancer. However, the average person receives less than three or more recommended daily servings. Here are four ways to go with the grain:

Stock healthy staples.

Choose breakfast cereals that provide at least 3 grams of fiber and no more than 4 grams sugar total per serving, like shredded wheat and Kashi 7 whole grains Nuggets. Buy bread, bagels, and English muffins with whole wheat listed as the first ingredient (and at least 2g fiber per serving).

Choose snacks that satisfy.

High fiber foods are digested slowly, keeping you full longer. Try whole grain pita bread (with more than 2g fiber) cut into pieces and dipped in hummus or fat free bean dip. Or make mini pizzas by topping whole wheat English muffins (more than 4 grams fiber each) with pizza sauce, reduces fat cheese, red peppers, and mushrooms.

Get takeout-savvy.

the Mexicans at restaurants, ask for Corn tortillas, with 1.5 grams fiber each, rather than white flour tortillas. when ordering Chinese, if the restaurant doesn't have plain steamed brown rice (3.5g fiver per cup), making your own instant brown rice at home.

Adjust your recipes.

If you make waffles, pancakes, muffins or bread, for every cup of all purpose flour called for, the replacement of a 50/50 mixture of whole wheat and white flour. And change from regular pasta to whole wheat, or at least a mixture like Ronzoni Healthy Harvest.

3. Go Crazy for Calcium

You need the Calcium equivalent of three glasses of milk every day to help ward off osteoporosis. However, most people consume only about three quarters of the recommended 1000 mg daily. To prevent fractures and avoid becoming a hunched over old lady, try these tips:

Drink milk.

At Starbucks, order a grande nonfat latte you will get 45 percent of your daily calcium requirement of only 160 calories. Or make a frappuccino at home by whipping nonfat milk, coffee, ice cream, and a drop of hazelnut or almond flavoring in a blender, suggests Sass. No coffee drinkers can start the day with a smoothie made from milk, yogurt or calcium and vitamin D fortified soy milk and fruit, recommends Lisa Young, PhD, RD, an adjunct professor of nutrition at the University of New York.

cook with it too.

Prepare instant oatmeal with nonfat milk instead of water. Do the same with canned condensed tomato soup, and add a handful of edamame (boiled green soybeans, which have 130mg of calcium per half cup). Also, try adding skim milk powder to prepared pancake batter.

Think rich in calcium but low in fat.

Sprinkle mini chocolate chips or shredded coconut on top of low fat yogurt to make your own ice cream. Or enjoy the fresh mozzarella, which has less fat than hard cheeses, especially if made from partially skimmed milk.

Look beyond the dairy section.

"Some fruits and vegetables contain calcium, including rhubarb (105 mg per cup), broccoli (43 mg per cup) ,turnip (104 mg per cup),and spinach (30 mg per cup), " Says Young.

4. Sneak In More Produce

Eating lots of fruits and vegetables has been shown to reduce the risk of heart disease, hypertension,diabetes, obesity and cancer. Five servings a day This is a good start, but nine is better. Here are four simple ways to get there:

Include color in every meal.

Have at least one serving at every breakfast, lunch, dinner and snack. that one serving could be a medium size,whole fruit 6 ounces of 100 percent fruit or vegetable juice, one half cup of fresh, frozen or canned produce (such as green beans or berries), one cup of leafy vegetables, or one quarter cup of dried fruit.

Hide it in everyday favorites.

"Add shredded, cut, or minced vegetables to whatever you are already eating. You will increase your intake without feeling the pressure of having to add yet more food to your diet, "says Sass. Throw chopped broccoli or peas into a beloved casserole, onions and mushrooms into a pasta dish, or leftover vegetables into soup. Trade the syrup on your pancakes, French toast, or waffle for one cup of fresh or thawed berries, peaches or bananas.

Look for veggie opportunities.

Request extra lettuce, red onion and tomato on your sandwich. At restaurants, ask if you can swap the potato,chips or fries for a side of vegetables.

Add fruit to everything.

Place a platter of cut-up fruit out on the coffee table after dinner. Or add some yogurt Try cantaloupe in lemon yogurt, fresh peaches in vanilla yogurt or blueberries in raspberry yogurt.

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