It is always the same New Year's resolution we do every year: lose weight, eat healthier. But how can we achieve that? Eating healthy is also a goal of health for those who lose weight will not, but it may be the case of high cholesterol, high blood pressure, diabetes or heart problems be.
We asked Melisa Fabyonic, clinical nutritionist and registered dietitian with the AHN Canon's Hospital to help us in our pantries and refrigerators securities with healthy options in the new year. His advice:
• Avoid high-sodium, high-fat and high-sugar products.
• Increase fiber products.
• Avoid an immediate and prefabricated elements, which can be high in salt, fat and sugar.
• Remember that ingredients are listed in descending order. If the High Fructose Corn Syrup is listed as one of the first ingredients, the product may not be as healthy.
• Keep healthy snacks on hand, such as unsalted nuts.
• Are canned / dried fruit without added sugar.
• for a better looking or sell data.
"Remember, it is a balance," Fabyonic said. "Just because it is healthy, does not mean you want all you can eat. You can still have calories and lead to a lot of calories to gain weight. "
low sodium
If your health resolutions for the New Year salt are the reduction Fabyonic recommends looking for foods with less than 300 mg sodium per serving and less than 140 mg per serving, if you have heart problems. "Avoid instant products and finished, especially when spiced or flavored," he advises. "Ordinary rice is well-suited for a good microwave, but the cheddar rice can be broccoli has more of an increase in sodium. Ordinary breadcrumbs low in sodium, but the crumb Italian bread or herb can more sodium has taste. If a label has "low sodium," says less than 140 mg / serving. also for things like biscuits or corn bread treated small canned vegetables and sodium soups and avoiding premixes recommended.
"Beware of condiments, salad dressings and sauces," she warns Fabyonic. "It is best to dress the good old vinegar and oil."
• Look for unsalted crackers and pretzels.
• American cheese and processed has more sodium than natural cheeses such as cheddar or mozzarella.
• processed meats (ham, bacon, sausage and cold cuts) be higher in sodium. Many meat dishes are also available sodium.
• Frozen foods can be purchased with less fat / calories but difficult low sodium (Healthy Choice products are low-fat / sodium) to find.
degrease
If you want to avoid excess fat or consumption of healthy fats, look aspect of the amount of fat per serving, usually less than 5 g / serving. Lipids for most people should be 50-75g per day. Fabyonic the total fat product should be equal to 25 percent or less of total calories. He also stressed the importance of finding fat. Avoid saturated fats (beef, pork, butter) and trans fat (partially hydrogenated fats) and maintained at less than 3 grams per serving.
• Look for unsaturated fatty acids such as olive, peanut, soybean, sunflower or rapeseed oil.
• contains omega-3 fatty acids in the pantry, such as nuts, olive oil, canola oil, soybean oil or linseed oil.
• Let skim or 1% milk put in the refrigerator. Margarine (if trans fat) is a little healthier than butter. Margarine / aerosols and bath liquid margarine may be healthier than stick margarine. With low-fat natural cheese in the fridge.
Avoid sugar
Keep your intake of sugar in check or cut a goal of the new year of smart health. Fabyonic such items must be less than 30 g carbohydrates less than 15 grams of sugar. simple changes in the shopping list include grains rich in sugar trade for whole grains to verify that the canned fruits or dried contains no added sugar and limit consumption of them and fruit juices (fresh whole fruits provide more vitamins and fiber). Despiezados and packaged cookies, cakes and pies, sodas Nothing, lemonade, fruit punch and other drinks with high sugar content. "Remember, sports and energy drinks calories from sugar", he says. "These are not always necessary unless exercise warm temperatures for a long time."
• Look for granola bars low in sugar, protein bars or granola bars. Plain bars are not in chocolate or icing covered, it would probably be better.
Add fiber
Add fiber is a healthy and easy diet solution new year. Target 25g (women) 35 g (men) of fiber per day.
• The products should have the fiber 5 g per serving or higher.
• Include fresh fruits and vegetables, whole grain breads, cereals, pasta (oats, barley, wheat / tone), brown rice, legumes, nuts and seeds.
Fabyonic adds some final consultation appointment recommend best purchase or sale of all products. "These data are expiration dates and do not necessarily mean that the product is dangerous," he says. "These data are more related to the quality of the maximum flavor of the product."
Finally, the beginning of a new year is added is a good time to go through your spice rack. dried spices are generally not bad, but reduce the quality. "The good quality spices have a pleasant aroma," she said. "If you do not feel much, you're probably not much flavor spice The golden rule for dry spices. Whole spices for 4 years, 3-4 years for ground spices and dried leaves of herbs for 1-3 years. "
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