Tips for Ordering when Dining Out

Going out to eat is a favorite pastime for many Americans. Unfortunately, many restaurant foods are prepared in ways that increase calories, fat, and sodium. Restaurants also tend to give portion sizes that are too large, and we tend to consume them. It is easy to consume a whole days worth of calories in one restaurant meal.

An article from the National Institutes of Health outlines a study from the National Heart, Lung, and Blood Institute that shows that eating fast food more than two times a week is linked to weight gain and increased risk of diabetes later in life. The main culprits leading to weight gain in restaurant food are large portion sizes and preparation with high fat/high calorie ingredients. Fortunately, there are tips and tricks that can be used when dining out to reduce calories and fat.

Many restaurants, especially fast food chains, have nutritional information available. All you have to do is go online to find it, or ask at the restaurant. McDonald’s now displays nutritional information on the food packaging. By utilizing the nutritional information available, you can plan ahead to order foods that are lower in fat and calories.

When nutritional information for the restaurant you are dining at is not available, knowing keywords is important. Foods lower in fat and calories tend to be: grilled, broiled, or steamed. Foods high in fat and calories often include the words: creamy, breaded, or fried. When ordering, do not be afraid to ask how the dish is prepared and request substitutions to make it healthier.

Here are some tips to lower calories and fat:
• Request sauce/dressing on the side and use a small amount.
• Substitute salad, vegetables, or baked potato for French fries.
• Order a broth-based (clear) soup over a creamy one.
• Ask for cheese to be left off salads, burgers, etc.
• Ask for foods to be cooked in less/no oil.
• Ask for smaller portions when possible.
• Share your meal with someone.
• Ask the server to serve only half your meal and place the rest in a to-go box.

Example of changes to reduce calories and fat when ordering:
Higher fat meal
Breaded chicken strips
French fries
Salad with Ranch dressing
Cream of potato soup

Lower calorie/fat choice
Grilled chicken breast
Steamed vegetables or baked potato
Salad with dressing on the side and no cheese
Minestrone soup



Having strategies for ordering healthier when you go out to eat is important. Frequently dining out can contribute to weight gain due to the high calorie content and large portions of restaurant foods. Many restaurants, particularly fast food chains, provide the nutritional information of their products online. There are keywords to look for and tips to use to lessen the calories and fat in restaurant meals. You don’t need to give up eating at restaurants to avoid weight gain, but planning ahead and ordering wisely will benefit your waistline and your overall health.

To view article use the following link:
http://www.nih.gov/news/pr/dec2004/nhlbi-30.htm

Fiber and Cholesterol – How they Work Together

We all know that having high cholesterol is bad for our heart. With all the medications prescribed to lower cholesterol, it is easy to ignore the impact that diet and exercise has on lowering cholesterol.

In case you are not familiar with cholesterol, here are a few facts. Cholesterol is a soft, waxy substance found in the fats in your blood and cells. Having high levels of cholesterol in your blood increases the risk of heart attacks. There are two types of cholesterol. HDL and LDL. LDL cholesterol is the “bad” kind. Having high levels of LDL cholesterol puts you at a higher risk of heart attack. HDL cholesterol is the “good” kind. High levels of HDL cholesterol protect against heart disease.

The foods you consume greatly impact the amount of total cholesterol that is in the blood. Reducing intake of saturated and trans fats and exercising improves cholesterol. Dietary fiber has been shown to help lower cholesterol. There are two types of fiber; soluble and insoluble. Most Americans do not consume enough fiber. The average amount of fiber consumed is 14 grams per day. The recommended amount is 25 grams or more per day for most people. Foods high in fiber include whole grains, bran, oats, beans, peas, and many fruits and vegetables.

One of the benefits of fiber is its ability to help lower LDL cholesterol. More specifically, consuming 3 grams daily of insoluble fiber has been shown to lower levels of LDL. A review of past studies shows that in 68 out of 77 (88%) human studies, soluble fiber significantly lowers the level of LDL (“bad”) cholesterol in the blood. Fiber seems to act somewhat like a broom in the body removing excesses including cholesterol.

Studies show that consuming soluble fiber lowers levels of LDL cholesterol. In one 7 week study, consuming 4 servings daily of high fiber foods resulted in a decrease in LDL cholesterol of 7.1%. Studies also show that high fiber intakes result in an increase in HDL (good) cholesterol.

To get the benefits of fiber, make sure to consume adequate amounts of foods high in fiber. Check food labels for foods that have 5 grams of fiber or more per serving. Choose whole grain products and consume plenty of fruits and vegetables.

High cholesterol is a condition affecting many people. High levels of LDL cholesterol contribute to coronary artery disease and heart attacks. Although cholesterol-lowering medications are available, using your diet to lower cholesterol is a natural and free alternative to medication. Studies have shown that adequate dietary fiber, specifically soluble fiber, is effective in lowering LDL cholesterol and increasing HDL cholesterol. Take advantage of fiber as the natural way to reduce “bad”cholesterol and your heart will reap the benefits.

To read abstracts of studies and reviews go to the following links:
http://www.adajournal.org/article/PII000282239490099X/abstract
http://www.adajournal.org/article/PIIS0002822302901161/abstract

Honey; An Old-Fashioned Surgical Remedy Revisited

If you have been following the latest news, you have heard a lot about the problem we are having today with infections that are resistant to antibiotics. So this recent study that has just been released proves to be very timely.

A review study of 18 studies looking at substances used for wound healing, covering more than 60 years, was recently published in the October 2007 issue of the International Journal of Clinical Practice. Not only did authors look at honey, but also other treatments, such as maggots.

Studies continue to show that honey has exceptional antimicrobial and wound healing properties. Its high sugar content and low moisture content contribute to these properties. It also has gluconic acid, which creates an acidic environment, harmful to certain bacteria, and also contains hydrogen peroxide. It has also been shown to reduce inflammation and swelling, which speeds healing.

Researchers have also reported that applying honey can be used to reduce amputation rates among diabetes patients, can be used to sterilize infected wounds, can speed up healing, and can impede tumors. In the studies, reviewers discovered that honey should be applied at regular intervals, from hourly to twice daily and that wounds can become sterile in three to 10 days.

So, if you are about to have surgery and are concerned with healing issues, ask your doctor about what he knows about these recent suggestions! It is highly recommended to not just try this on your own, however. Talk to your surgeon to be sure this is a treatment option appropriate for you.

To read the abstract of this study, click here;
http://www.blackwell-synergy.com/doi/abs/10.1111/j.1742-1241.2007.01417.x

Eating Across The Rainbow-Why It’s Important

By: Kristina Hooper

We’ve all heard the phrases, “Eat across the rainbow” or “Get five a day.” We all understand that eating a variety of fruits and vegetables daily is important, but let’s not forget why.

The different colors of fruits and vegetables provide different benefits to our health. That is why it is important to choose a variety of colors. It is also important, however; to understand which nutrients we are getting out of the different colored fruits and vegetables.

Red - The color of red apples, strawberries, red bell peppers, watermelon, red potatoes, tomatoes, etc. Red fruits and vegetables contain phytochemicals, which help with urinary function, prevention of cancers, and memory function. Lycopene, the red color in tomatoes, is a powerful antioxidant with cancer-fighting properties.

Orange/Yellow- The color of oranges, mangos, carrots, papaya, pumpkin, apricots, etc. Fruits and vegetables with an orange/yellow pigment contain beta-carotene, which is a precursor to vitamin A. Vitamin A’s major functions are vision, growth, cell differentiation, reproduction, and immune function. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.

Green- The color of broccoli, spinach, honeydew melon, avocados, etc. Green fruits and vegetables are good for vision, bones, teeth, and helps prevent some cancers. Vitamin E is found in leafy greens. Its functions are to protect cell membranes, and it is also an antioxidant. Vitamin K is also found in leafy greens, and it helps with blood clotting. Vitamin C is found in greens such as broccoli. Its major functions are for collagen synthesis, hormone and neurotransmitter synthesis and antioxidant. Now you see why mom always made you eat your green leafy vegetables!

Blue/Purple- The color of blueberries, eggplant, purple grapes, plums, raisins, etc. Blue/purple fruits and vegetables are good for the urinary tract, memory, healthy aging, and prevention of some cancers. Fruits such as blueberries have a high amount of antioxidants, which can help prevent cancer.

White- The color of bananas, cauliflower, potatoes, white peaches, white corn, etc. These fruits and vegetables are important for cardiovascular health and healthy cholesterol levels.

There are so many different nutrients within the fruits and vegetables we consume. Knowing the hidden benefits to eating a variety of colors on a daily basis is important. Fruits and vegetables are a necessary component in our diets, not only for normal body function, but also to protect and repair our immune system. With all the toxins we encounter on a daily basis, it is vital that we have antioxidants in our bodies to ward them off. Just remember, “An apple a day keeps the doctor away.”, so choose a variety of colors!


For more information visit: www.dole5aday.com