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Healthy Eating |
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Keep Track of What You Eat With These Helpful Online Calorie Counters :
www.sparkpeople.com
www.EverydayHealth.com/calorie-counter
www.caloriecount.about.com
www.my-calorie-counter.com
www.calorieking.com
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Eat More Fruits & Vegetables! |
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This is a great tool from the CDC to help you set personal goals on how much fruit and vegetables you should add to your daily diet.
Fruits and Vegetables and Weight Management
The CDC recommends; “Substituting fruits and vegetables for higher-calorie foods can be part of your weight loss strategy.” Besides being lower in calories, vegetables and fruits contain lots of great nutrients, vitamins and this is a great time of year for the freshest and best tasting!”
Here’s another great tool from the CDC called “analyze my plate” that helps you analyze your meals for calorie, fat, veggie and fruit content.
Other tips from the CDC; add cooked dry beans, green beans, chopped apples, pears, or raisins to your salad and have a healthy bowl of vegetable soup with your meal. Or try making a low-calorie fruit smoothie in the morning for breakfast to get your daily fruit. There are a lot of ways to incorporate fruits and vegetables into your daily diet. They’ll fill you up and give you great vitamins and lots of fiber!
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The Biggest Loser 7-Day Diet Plan
Just because you're not a contestant on the show doesn't mean you can't win your own weight-loss battle at home. To help you get started, we asked The Biggest Loser nutritionist Cheryl Forberg, RD, to design this seven-day meal plan, which is just like the one that helps the competitors slim down.
Click here for the 7-day Diet Plan
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Lighten Up 4 Life Recommendations |
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For those of you looking for a healthy diet plan. Lighten Up 4 Life recommends:
The Mayo Clinic Diet – A new diet book from the Mayo Clinic.
WeightWatchers.com - Weight Watchers is online too! If you can’t make meetings you can use their online tools.
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Personal Diet Evaluator |
Lighten Up 4 Life Healthy Cook-Off Recipe |
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Food and Fitness Planner |
Blue Ridge Hospital's Food Journal |
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Healthy Diets – What Experts Recommend
Weight Watchers
A tried and true weight-loss program that has been around for many years. Many people find its “points” system easy to follow and this program teaches good portion-control habits that can help you maintain your weight-loss. Its meetings-based system harnesses the power of group support and keeping up with times has added an online version. Weight Watcher’s meal plans, sensible eating, weight-loss pace has earned it praise from many experts.
The EatingWell Diet
This diet combines 28-day mix-and-match menus, encourages good exercise habits and includes a Diet Food Diary with a calorie-count chart.
It also stresses slow and steady weight-loss which most experts agree will give you a better chance of maintaining your weight-loss.
The Best Life Diet
The Best Life Diet, created by Bob Greene, Oprah’s trainer has three phases that encourages each dieter to take at their own pace, and teaches nutritional eating and increased physical activity. Bob Greene’s emphasizes healthy foods in reasonable portions.
You: On a Diet
Dr Mehmet C. Oz and Michael F. Roizen's diet book offers a lot of education and menu plans and good exercise recommendations such as adding 30 minutes of daily walking along with recommendations for stretching, metabolism boosting, muscle building, and strength training.
The Sonoma Diet
This diet is based on delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts. The diet starts with a strident 10-day phase called "Wave One," which is calorie-restrictive but is supposed to help you lose your craving for eating sugar and highly processed foods. The diet does contain creative recipes and menus.
Websites with Calorie Counters:
www.sparkpeople.com
www.EverydayHealth.com/calorie-counter
www.caloriecount.about.com
www.my-calorie-counter.com
www.calorieking.com |
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Fun Size Candies....Not So Fun For Weight Management!!! |
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October signals the start of candy season, a roughly 6-month long period during which special candy is produced for one holiday after another. With Halloween just around the corner, I’m sure you have started seeing the massive increase of candy "triggers" in your day to day life. You will start to see this candy in places that may have been considered "safe" before. Friends, family members, neighbors may all be placing the candy jar or basket next to the door full of "Fun Size" candies in anticipation of this ghost, goblin, and goodies driven holiday. So, how do you get through this day (and the weeks after when the candy is so cheap in the stores that they are practically begging you to buy it) with out it having a negative effect on your efforts to lose weight, maintain a weight loss, or to just live a healthy lifestyle. When I am trying to make the sometimes tough decisions on a day to day basis of what to have and what not to have when it comes to food, it helps me to know all the facts. Here are a few facts about “fun size” candies and other “Treats” you may come across in the new future: |
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Chocolate Bars and Kisses (Mostly Chocolate)
- Dove Milk Chocolate Promises or wrapped squares (8 g) - 42 calories
- Hershey Kisses - 26 calories each kiss
- Hershey Kisses with Almonds - 23 calories each kiss
- Hershey Kisses filled with Caramel - 21 calories each kiss
- Hershey's Milk Chocolate Bars - Fun size (14 g) - 67 calories
- Hershey's Miniature Bars (mixed) - average of 42 calories each bar
- M&Ms, plain, Fun size (18 g) - 88 calories
- M&Ms, peanut
- Fun size (18 g) - 93 calories
- 1/4 cup candy - 220 calories a
- Miniature Bars (Milky Way, Snickers, Twix, 3 Musketeers) - average 38 calories each bar
- Mr. Goodbar Snack size (17 g) - 90 calories
- Nestlé’s Crunch Bars Fun size (10 g) 50 calories
- Nestlé’s Crunch Caramel Bars - Fun size - 70 calories
- Three Musketeers bar
- Fun size (15 g) - 64 calories
- Mint, Fun size (15g) - 64 calories
- Tootsie Rolls
- Small bar - 50 calories
- Midgee - 23 calories
- Mini-Midgees - 11 calories
Peanut and Peanut Butter Candies
- Pay Day - Snack size (19 g) - 90 calories
- Reese's Peanut Butter Cups
- Miniature (about 9 grams each) - 44 calories
- Snack size (17 g) - 88 calories
- Snack size (21 g) - 100 calories
- Reese's Peanut Butter Pumpkins (34 g) - 180 calories
- Reese's Crispy Crunchy Bar, Snack size (17 g) - 95 calories
- Reese's Nutrageous Bars, Snack size (17 g) - 88 calories
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Mixed Candy Bars
- 100 Grand Bars
- Fun size (11 g) - 50 calories
- Fun size (21 g) - 95 calories
- Almond Joy Snack size (15 g) - 80 calories
- Baby Ruth Bar, Fun size (18 g each) - 85 calories
- Butterfinger Bar, Fun size (18 g each) - 85 calories
- Butterfinger Crisp Bar, Snack size (20 g) - 100 calories
- Heath Bar, Snack size (13 g) - 74 calories
- Kit Kat, Fun size (14 g) - 73 calories
- Milky Way bar, Fun size (17 g) - 75 calories
- Mounds bars, Snack size (17 g) - 83 calories
- Rocky Road, Snack size (10 g) - 45 calories
- Snickers Bars, Fun size (17 g) - 80 calories
- Snickers Almond Bars, Fun size (17 g) - 80 calories
- Snickers Crème Pumpkin (1 oz) - 150 calories
- Twix, Snack size (10 g) - 50 calories
Taffy and Caramel
AbbaZabba, small (12 g) 50 calories
Charleston Chew bar, Fun size (10 g) - 45 calories
Laffy Taffy, Chocolate, small bars (8 g each) - 32 calories
Milk Duds Snack size (12 g) - 54 calories
Milk Maid Caramels, Brach's - 40 calories per piece
Fruity and Gummy Candies
- Jujyfruits - 9 pieces - 60 calories
- Lifesavers Gummies (2 rolls per ounce) - 52 calories per roll
- Mini Dots (2 small boxes per ounce) 70 calories per box
- Skittles
- Original Fruit, Fun size (20 g) - 80 calories
- Chocolate Assortment, Fun size (20 g) - 80 calories
- Starburst, Fun size (2 pieces per stick) - 40 calories
- Twizzlers
- Strawberry Twists, Short (9 g) - 32 calories
- Cherry Pull-N-Peel (12 g) - 40 calories
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Hard Candies and Pops
- Blow Pop, Junior - 50 calories
- Jolly Rancher
- Hard Candy (6 g) - 23 calories
- Lollipops (17 g) - 60 calories
- Hard Candy Sticks, Small (11g) - 43 calories
- Double Blasts (4 g) - 13 calories
- Tootsie Pops - 60 calories
- Tootsie Caramel Apple Pops - 60 calories
- Wonka Nerds - small box (13 g) - 50 calories
Other Candies
- Candy Corn, Brach's - 11 pieces - 70 calories
- Hot Tamales - small pkg (14 g) - 50 calories
- Jr. Mints, Fun size (10 g) - 50 calories
- Mike and Ike small box (14 g) - 50 calories
- Raisinettes, Fun size (16 g - about 16 pieces) - 56 calories
- Smarties Candy, Roll - 25 calories
- Whoppers
- 1 small tube - 30 calories
- 1 small pouch (21 g) - 100 calories
- York Peppermint Patties
- Regular small patty (14 g) - 53 calories
- Pink Peppermint Patties, small (14 g) - 53 calories
- Peppermint Patty Pumpkins (14 g) - 50 calories
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Good luck making healthy choices this Halloween!
Elizabeth Williams, MS, RD, LDN
Registered Dietitian/Clinical Nutritionist Educator
Mission Weight Management Center
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Blue Ridge Hospital's Daily Food Journal
Hungry Girl: Daily Tips & Tricks to Healthy Eating
Watch NBC Today Show's "Lose Weight Spend Less" video that discusses ways to slim down your calories and your costs at the same time.
Free recipes and diet tips. And online diet plan and exercise videos.
- Meal plans
- Calorie counter
- Weight tracker
- Recipe calculator
Read about the benefits of eating organic foods titled World's Healthiest Foods Are Whole Foods
Review Guidlines for Healthy Food at Meetings
Visit the North Carolina Cooperative Extension's website for more information on Health & Nutrition.
Eat Smart Move More Recipes from the NC Dept. of Health and Human Services
Informative videos on healthy eating, portions and strategies to lose weight from Discovery Health
Learn more about correct portion sizes from the National Heart, Lung, and Blood Institute.
Enhance your child’s activities and nutrition with We Can! Program from the National Heart, Lung and Blood Institute.
Healthy Recipes recommended by the American Heart Association.
Weight Control resources from the USDA Food & Nutrition Center.
The American Heart Association offers these tips for healthy eating:
- Eat only as many calories as you burn.
- Eat a variety of nutrient-rich foods.
- Eat plenty of vegetables and fruit.
- Choose whole grains.
- Eat fish twice a week.
- Avoid nutrient-poor foods.
- Limit the amount of cholesterol, saturated fat and trans fat you eat.
- Choose lean means and poultry without the skin; prepare them without added saturated and trans fats.
- Select fat-free or low-fat dairy products.
- Eat fewer foods containing partially hydrogenated vegetable oils.
- Eat fewer foods high in dietary cholesterol.
- Cut back on beverages with added sugars.
- Choose and prepare foods with little or no salt.
- Drink only in moderation.
- Choose low-fat, low-salt meals when dining out.
- Read the nutrition labels and ingredient lists before buying your food.
Fruits & Veggies Tip Sheets
Brought to you by NC Fruits & Veggies Nutrition Coalition, NC Dept. of Health and Human Services | NC Division of Public Health
5 Points to Remember
Five points about eating five servings of fruits and vegetables each day.
Can I Cook Nutrients Away?
The method of cooking can affect the nutritional value of food…but it depends on which nutrients you are talking about.
A Fast Way to 5 A Day
Tips for eating healthy when you eat out at fast food restaurants.
Shopping Smarts
Tips on purchasing a variety of fruits and vegetables.
Color Me Healthy Deluxe Cookbook!
Complete Recipes brought to you by NC Division of Public Health.
Weight Watchers Cookbooks can be purchased here. |
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