Tag Archives: calorie intake

7 Fatty Foods That Are Good For You

Fatty foods that are good for youAre you having eaters’ remorse after indulging in a tasty Easter meal this past weekend? You may be worried that you consumed too many fatty foods. But you may have actually eaten good fats.

In addition, eating more fat – instead of less – can be key to helping you reduce your calorie intake. You won’t feel deprived like you do when you eat all low-fat foods or turn to carbohydrates to feel full.

We recently blogged that fatty foods may not be as bad for us as we once thought. It’s about more than just the amount of fat you eat. It’s the types of fat you eat that really matter.

Trans fats are still to blame for many of the unhealthy things that all fats get blamed for – heart disease, weight gain, clogged arteries and more. Trans fats are also called hydrogenated oils and are made from unsaturated fat that has been chemically altered to keep food fresh longer. Your body has no use for these fats.

On the other hand, monounsaturated and polyunsaturated fats can be good for you. They can help raise good HDL cholesterol and lower bad LDL cholesterol, and protect against the build up of plaque in your arteries.

You should still keep an eye on how much fat you eat. The USDA recommends that you keep your total fat intake to 20-35% of daily calories. You should limit saturated fats to less than 10% of your calories. Limit trans fats to only 1% of your calorie intake.

Here are 7 foods that are packed with healthy fats:

Olive oil
Olive oil is often used in a Mediterranean diet. It is a healthier choice over vegetable or palm oil. It may help reduce the risk of heart disease, high blood pressure and certain types of cancers. Olive oil has 100 calories per tablespoon, so you should still use it in moderation.

Eggs
Eggs are a great source of protein. We have been told that egg whites are the healthier part of the egg because they have less fat. While the egg yolk has some fat, it also has important nutrients. The yolk contains choline, a B vitamin that helps regulate the brain, nervous system and cardiovascular system.

Dairy
Cheese is packed with protein and fats that help keep you full. It’s great for a snack and for eating on the go. Milk and yogurt that are fortified with omega-3 fatty acids are a source of good fat. While sour cream has a bad reputation as a fatty food, at least half of its calories come from saturated fat. In fact, it has half the calories of a tablespoon of mayonnaise.

Seeds and nuts
Pumpkin, sunflower and sesame seeds are good for you. Flaxseeds are also a good source of omega-3s. Nuts are a great monounsaturated fat. Grab a handful of almonds, peanuts, macadamia nuts, walnuts, hazelnuts, pecans or cashews.

Fish
Fatty fish, including salmon, tuna, mackerel, herring, trout and sardines, are a good source of healthy fats and omega-3 fatty acids. The American Heart Association recommends eating two 3-ounces servings of fish each week.

Avocados
Avocados are high in fat, but it’s the monounsaturated, hearty-healthy kind that is good for your cholesterol. In addition, when you eat avocados with other food, they can help your body better absorb nutrients. Add avocado slices to a sandwich or substitute avocados for butter or cream cheese.

 Soy foods
You may be surprised how many foods you can buy that are made from soybeans. You can try tofu, miso, tempeh, soy milk and edamame. Soy products have many health benefits including the plant-based fatty acid ALA. You can even snack on roasted soybeans.

The key to healthy eating is creating a balanced diet with a variety of good food choices. It also helps to create healthy eating habits.

How to lose weight safely and effectively

How to lose weight safely and effectivelyEveryone wants to know the secret to weight loss. Well, I’ll tell you. The secret is changing your habits. It’s that simple. There are no fad diets or magic pills that will allow you to safely and effectively lose weight and keep it off.

The key to successful and healthy weight loss is balance. It’s about balancing the energy – or food – you take in with the amount of energy you burn. If you eat more calories than you burn, you will gain weight. If you eat fewer calories than you burn, you will lose weight.

You can also help balance the scales by exercising to burn off extra calories. I like to eat. I especially enjoy snacks that may not be the best choices. I know that they come at a price. I will need to put in extra time exercising to burn off those added calories.

Here are some tips to help you find balance and lose weight the safe way:

Forget about short cuts
For many of us, it really is a matter of changing our mindset. There is no easy solution to losing weight and keeping it off. There are no shortcuts. It takes consistency. It means eating a healthy diet and exercising for the rest of our lives. Once you change your outlook, you’ll realize that finding a healthy balance is the only way to achieve long-term success.

Reduce your calories
To lose weight, you need to burn more calories than you are taking in. However, don’t cut your daily calorie intake below 1,200 for women and 1,500 for men. While you may lose weight more rapidly at first, it will eventually backfire on you. Your body will go into starvation mode and slow down your metabolism. You may also become deficient in important vitamins and minerals.

Eat more fruits and vegetables
Fruits and vegetables are lower in calories than most meats, snack foods and pre-packaged foods. By eating fresh fruits and veggies, you will be less inclined to eat those unhealthy foods, and you will be able to reduce your calorie intake.

Chose whole grains
Whole-grain cereals, breads and pastas are much more healthy for you than processed foods. They contain fewer empty calories. Whole grains also add fiber to your diet which is good for your cholesterol, blood pressure and digestion.

Consume fats
You can eat fats, but it should be the right type. Saturated and trans fats can contribute to weight gain and should be left out of your diet. These fats are found in fried foods, potato chips and snack foods. Polyunsaturated and monounsaturated fats are healthy fats that can help you lose weight. These good fats are found in olive oil, salmon, nuts and avocados.

Add snacks
It’s okay to snack. You can eat three smaller meals a day and add in regular healthy snacks to keep you from getting hungry and making poor food choices. Eating at more regular intervals actually helps keep your metabolism working steadily so that you burn calories more efficiently.

Go with water
Drinking empty calories just adds to your daily caloric intake. If you avoid sodas, juices, sports drinks, and any sweetened beverages, you have more calories you can use for healthy, filling foods. Drink water, skim-milk or flavored waters with natural sweeteners to avoid adding unnecessary calories.

Get more exercise
Like we mentioned earlier, you can burn off more calories with exercise. It’s recommended to get 30 to 60 minutes a day to promote weight loss. Try to find activities you enjoy doing. I don’t like to run, so I don’t have much success when I try to start an exercise routine that focuses on running. I do like to play sports, such as volleyball and softball. I also like to bike, walk and do aerobics in the swimming pool. By finding ways to exercise that you find fun, you are more likely to keep at it.

Build muscle
Building muscles can help you burn more calories because muscle burns more than fat. Start lifting weights or doing other strength training exercises. You’ll not only become more toned and fit, you’ll also increase your metabolism and lose more weight.

Work in cardio
Make sure you are getting your heart rate up when you exercise. The simplest way to get the heart pumping is to run. However, you can also do a cycling class, swim, take a Zumba or kickboxing class, or play tennis. Giving your heart a workout helps you burn calories and lose weight.

Mix it up
One of the keys to maintaining a successful exercise routine is to continue to mix things up. Doing the same thing over and over can get monotonous. Add in new types of exercise. You may also be able to modify your routine based on the season. For example, go ice skating in the winter and rollerblading in the summer. Play tennis when it’s nice outdoors and racquetball on cold or rainy days. Try new things and mix it up!

I know we all wish there were an easy way to lose weight and keep it off. It comes down to balancing a healthy diet with plenty of exercise. Do you have any tips to help others lose weight safely and effectively?