You have access to information than ever diet? From stores to the Internet, newspapers and television. When you add that the hype about diets, the resulting flood of information creates more confusion than clarity. “Many people are still unsure of what they eat and think, good nutrition is complicated,” says food columnist Ann Taylor Pittman. “Cooking Light Even readers who are more than a good diet as the most familiar us with any questions about healthy fats, such as GET more whole grains in the food business. “In this and other stories throughout the year, we’ll demystify essential nutrition smart. Firstly, WEA? Fri identified the nine most important issues that affect how the food we eat. And WEA? Ve met a group of prominent authorities in nutrition, public health, culinary arts and marketing of food to help regions that cause us to translate complex scientific information in the real world, you can use. Wea? Ll share their strategies for smart nutrition to your plate. Liena? His preview of the WEA nine themes? Ll meet this year in Cooking Light, with all recipes, so you can enjoy the best food yet. # 1: eat well, be fit and live longer. Dan Buettner, the One of our panel of experts for the Food Essentials 2009 Series and author of the Blue Zone: Lessons for Living Longer the People Whoa? Ai lived longer, he has called municipalities studied blue areas (including the inhabitants of the Sardinia, Italy, Okinawa, Japan and Costa Rica), where people live, age 100 years at a rate much higher than the general population. “Everyone found their own Blue Zone for a recipe for long life, but many of the basic ingredients were the same, “he writes. What you can do: One of the fundamental lessons of the blue areas of research: Eat a mostly plant-based diet that provides a balance of healthy fats, a variety of vitamins, minerals and antioxidants, quality and sources of protein and low in saturated fatty acids is, which is linked to increased cardiovascular disease. Another important similarity between the Blue Zone Group: Everyone makes meals part of the fabric of life, family cohesion, shared efforts and includes socialization. And finally, each group has in common daily practice. Activity similar to the amount of calories consumed, which helps keep weight under control. Our recipe: Salad FRISA © e with persimmons, dates, almonds and # 2: Choose the belief that carbohydrates. A lot of confusion on the subject of carbohydrate regimes that promote fat and protein than carbohydrates. However, “such as lipids, are the type of carbohydrate that is most important,” says Walter Willett, MD, PhD, Chairman, Department of Nutrition, Harvard School of Public Health and one of our expert panel this series. Finally, take all carbohydrates, sugar in our body. These sugars provide us the energy to the tasks? The bicep curls tract. However, some carbohydrates, sugars turn faster than others. To Therefore, dietary recommendations for carbohydrate emphasis on complex carbohydrates, which (slowly digested kind found in whole grains, legumes and vegetables such as quinoa), beans, squash and winter. They will help to be full and satisfied after a meal and keep your blood sugar levels stable, reducing the risk of developing type 2 diabetes. What you can do: Whole grains, especially a higher carbohydrate choice. Women have on average two to three servings a day full of the seeds have a risk of 30 per cent fewer heart attacks and type 2 diabetes compared to women who are serving less than a week after eating Nursesâ? Health Study. These results prompted the USDA to recommend three servings per day (100 per cent two slices of whole wheat bread and half a cup of cooked brown rice, for example) in the current dietary guidelines. Our Sweet Potato? Pecan Burgers with caramelized onions, use of healthy carbohydrates more complex, including sweet potatoes, wheat bread and oatmeal whole. Our Recipe: Sweet Potato Pecan Burgers with caramelized onions # 3: Increase your power nutrients. nutritionists recommend always have a term for foods naturally rich in vitamins, minerals and precious nutrients without extra calories, “nutrient dense” or “rich in nutrients. The idea is to offer to choose foods that supply the caloric bang for their buck. “Consider skim milk: You will receive all the same nutrients? Protein, calcium, vitamin A and D • In a case very low in calories overall,” says Cooking Light, Associate Editor, Food and registered dietician Kathy Kitchens Downie. How to do: “If you understand the basic principle of choosing nutrient-rich foods, you begin to transfer the revenue,” said Downie. “In the following example, we extend flour refined corn flour traditionally increases in corn bread with almond flour, the diet with good profile to “unsaturated fatty acids, fiber and vitamin E. “Salads are another good example of foods rich in nutrients. Start with fruits vegetables low in calories, and add the vegetables and other foods, improving the nutritional profile. In the salad above we begin with feathers FRISA © e, then add the persimmons, contributing vitamins A and C, data that add fiber, and almonds. Our recipe: Almond and Cranberry Corn Bread # 4: Save room for candy. “Eating should be fun, and part of the fun is to be treated,” said an authority different from our panel of experts, Heather Bauer, RD, CDN, founder of Nu-train, and nutritional counseling Center in New York and author of The Wall Street Diet. “Any kind of food that doesn? Cycling? T for the casual earnings is not sustainable. ” The current version of the USDA Dietary Guidelines allow for treats. For example, a standard 2000-calorie diet containing 265 calories, which can be “spent” on the treatment? All A (five ounces) glasses of wine and a (one ounce) squares of chocolate with a scoop of ice cream. If the rest of your system very useful options like fat free milk and lean meat, produce, plus lots and cereal products, youâ? It includes space for these so-called “discretionary calories” as you want to enjoy. How to do: The key is your own discretionary calories nutritionally sound. Enjoy nuts (with protein, fiber, giving full satisfaction and beneficial fats) to prepare a snack or a hot chocolate with unsweetened cocoa and a touch of sugar and the taste of fat free milk for extra protein, calcium and vitamin D. But mango lassi, below, filling and offers protein, calcium and a touch of sweetness for a morning pick-me-up or post-workout snack. At only 137 calories, He urges? Still room for dessert after lunch sensitive. Our Recipe: Mango Lassi # 5: Be warned about salt. Sodium plays an important role in muscle function and maintaining the Bodi? S fluid balance, but ATI? S eat too. Over time, sodium can increase blood pressure, increases the risk of heart disease and stroke. The USDA recommends no more than 2,300 milligrams (mg) of sodium per day for adults under age 50? The amount in one teaspoon of salt? But most Americans consume in 2000 further to 4,000 mg per day, especially processed foods and prepared. Reduce consumption to achieve that goal for all of 2300 mg is important, but crucial for the predisposition to develop blood pressure, particularly African-Americans who are obese or those with a family history of disease. ATI? S is also important to adjust the sodium intake with age. The systolic blood pressure (the top number corresponds to a blood pressure) increases averaged four points per decade. (The USDA recommends no more than 1500 mg per day for people over 50 and not more than 1200 mg for those over 70). How to: Customers often ask how to enjoy a good meal, without telling the salt shaker, a farmer. First, focus on fresh foods and whole. “The fruits and vegetables, whole grains and meat, of course, may contain small amounts of sodium, but that? S barely sodium in many processed foods,” said Bauer. If you do not use processed foods Do not wait or reduced sodium versions in helping avoid extra sodium to your meal, as in less chicken broth low sodium, we call for Dijon mustard chicken fricassee below. Finally, ask Using herbs and spices that can strengthen foodsâ? Flavor without salt added. “Enliven tasty dishes of salt with fresh ingredients like fresh basil or dried oregano, parsley or cilantro, freshly ground and garlic, “said Bauer. Our Recipe: Dijon Mustard Chicken fricassee # 6 eat foods that are good for you? And the planet. Sustainability has become a household name in the culinary world, chefs and home cooks are looking for ways to minimize their impact on the planet. ATI? S is simply stuck in many issues including the handling of food affects the environment, and selection of them can be confusing. If you eat all organic foods? To eat only local foods? Avoid foods with hormones or antibiotics? “You? Cana? T do anything, “said panel member Marion Nestle, MPH, PhD, professor of nutrition, food studies and public health at New York University and author of What to Eat.” You must choose the subjects that you care. Many experts agree that eating a diet rich in a variety of plant foods is a smart first step towards sustainability. The reason is simple: fruit, vegetables and grains to produce less. The displacement of less than one day per week? A value of S of calories, can help a diet based on plants, cut the equivalent of 1160 miles of driving greenhouse gas emissions produced, according to researchers writing in the journal Environmental Science and Technology. The benefits of feeding are so well documented, too. Consuming to produce large quantities of low blood pressure and cholesterol levels to improve cardiovascular health, aid, according to studies such as DASH (Dietary Approaches to stop) hypertension. How to: Put as much emphasis on products based supplements such as meat Entra © es. For example, the recipe of rice contains between peas, potatoes, green beans, onions, carrots, all in a colorful and tasty dish. Our recipe: mixed vegetables and rice pilaf # 7: Beware the distortion part. Wea? Ve all seen what appears to be a single serve packaged snacks, only to discover the label there is in fact one obtains two servings. This can lead to overeating. When faced with larger portions, people naturally eat more, researchers Brian Wansink, PhD, Cornell University Food and Brand Lab, who led many pioneering studies, the psychological elements that cause human May excessive consumption. How do: Portion control is easy to practice your own cooking. In ordering the mahi-mahi for the right recipe, ask the fishmonger to cut up to 6 oz servings? Neither more nor less. When cooking with ingredients that arena? T already portioned or veneer finish to give courts, attention to the measures. Using tools such as measuring cups and kitchen scales, whereby the correct amount. The practice youâ is the perfect time? It starts automatically recognize a good deal. Our recipe: mahi-mahi baked with Edamame Succotash # 8: Select Premium protein. Whether meat, poultry, eggs, fish, nuts, beans, protein helps you feel full longer. That’s? S some good news when it comes to managing your appetite. However, different sources of protein in their nutritional composition. To check to clear, decisions protein, you must also take fat. How: For most meals, choose a protein that provides the most nutrients for the least saturated fat. Proteins of plant origin, such as black beans, lentils or beans, come with plenty of low fat and vitamins and minerals. Thei? Always a good choice. Nuts are generally rich in unsaturated fatty acids advantageously. Animal proteins contain different levels and types. For example, beef is naturally thin, while containing a rib eye almost twice as much saturated fat? More than 5 grams per serving of 3 ounces. However, both sides have approximately the same amount of protein: 24 g for the sirloin, and 25 grams for the net. Our Recipe: Crispy Tofu Pad Thai # 9: Sort the latest facts on the gras. From now on, youâ? Quickly notice a change in diet figures that accompany each recipe in Cooking Light: We’ve lost count of the proportion of calories from fat per serving. Wea? Re perform this adjustment, taking into account the results of major studies such as the National Heart, Lung and Blood Institute led Nursesâ? Health Study, which showed that the type of fat is more important for cardiovascular health that fooda sure? S Report of calories from fat and OmniHeart study has shown that replacing a portion of total calories with unsaturated fat? As ING jumped © vegetables in canola oil instead of butter or snacking on a half-ounce of pretzels instead of pecans? can help protect against heart disease. “There’s really no scientific basis for determining the proportion of fat in the diet as a whole,” said Willett. “This is the type of fat for health is important. Trans fat is to avoid Saturated fats are maintained, the acids from a relatively weak and unsaturated fats. Liena? S is an example that illustrates this point: “The salmon contains 45 percent of calories from fat, most of which are beneficial,” says Downie . ‘Remove the limit of 30 percent of calories from fat in one serving, you can enjoy the benefits of Salmona? Sound S unsaturated fats. This lets you avoid eating too much fat, which is rich in calories regardless of type, WEA? ll continue to assess the recipe? s total nutritional profile in terms of portion sizes and daily calorie needs. “When Cooking Light, a serving of cooked salmon 4. 5 ounces, is the 177 calories an amount quite reasonable for an e Entra © “Downie said. How to do it: Behind the amount of total fat in food. If the food has a nutrition label, check the quantities of mono – and polyunsaturated fatty acids. The figures for healthy unsaturated fats should be higher than those of saturated and trans fats are associated with heart disease. youa (no figures for the nutrients in food? Considering again? Just so you draw the amount of saturated fat and trans fatty acids of total fat in order to estimate the amount of unsaturated compounds.) For foods that are rich in unsaturated fatty acids, helping to make an adjustment your diet to balance your total daily calorie. For example, in the granola recipe here, we call to help a fat fat free yogurt calories in check and minimize saturated. Our recipe: Granola Cranberry Flax reference sent to: The Editors of Cooking Light by Natalie Pyles

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