- Posted September 3, 2013 by
Nutrition Rules you Never Knew
Diet Advice for Real Results
Load up on fruits and veggies like roasted duck fillet. Never skip breakfast. Watch your portion sizes. While you’ve got a pretty good handle on the healthy eating basics, there are some lesser-known guidelines that could help you lose weight, feel fuller faster and boost the nutrients in your food.
Fatty Salad Dressing
Yes, you read that right. New research out of Purdue University revealed that your body needs a little fat to help absorb the disease-fighting phytochemicals in salad’s veggies. So choose an olive oil–based vinaigrette that way you’re getting healthy fats), and remember that portion size still counts.
Whole Grains aren't Good
If you’re choosing whole-wheat bread over the white stuff, you’re probably doing your family a favor—whole grains lower your heart disease risk, keep you fuller longer and more good things.
Don't Eat Fruits Alone
That’s fine. Your all-fruit smoothie or gigantic bowl of melon, on the other hand, isn’t going to work as a stand-alone meal. For a meal or snack that lasts, combine fruit with protein or healthy fat, both of which slow down digestion and prevent that sugar rush.
he longer “fresh” produce sits around, the more nutrients it loses. So if broccoli or berries are trucked across the country before hitting your grocery store, buying frozen may be better especially in winter. Frozen fruits and vegetables are preserved at peak ripeness
Dessert in the Morning
You’re less likely to overeat at breakfast. Plus, taking away that restrictive feeling early can keep cravings away all day long. This isn’t license to knock off a huge hunk of chocolate cake as your morning meal—but a small sliver after a balanced breakfast of protein and healthy carbs (like eggs and whole-wheat toast) could help you eat healthier later
Healthy Eating for Yourself
The easier you make it to diet, the better you’ll do, right? Don’t stock up on frozen meals just yet. Some convenience is healthy. Extra effort prompts you to appreciate what’s in front of you so you eat slowly, savor every bite and get fuller faster. The same work-harder rule applies to snacking too.
Attention, carb-lovers: A shorter cooking time for your spaghetti may translate into better digestion and self-control. You’re going to chew tougher pasta more, versus slurping down soft noodles. That stimulates digestive enzymes so you process it better. Bonus: Blatner says there’s also some science that says al dente pasta may stabilize blood sugar levels which may ultimately ward off cravings.
Grilled chicken breast, plain low-fat yogurt, straight-up oatmeal avoiding heavy sauces and sugary add-ins can quickly put you in a boring-and-bland rut. The solution: adding seasonings like cinnamon, turmeric, garlic, cayenne pepper and ginger. You won’t just boost the flavor you’ll boost your health and metabolism too
Drink more Coffee
Tea is the health drink du jour, and with good reason. It’s packed with potent antioxidants. But coffee is also loaded with plant compounds that could reduce your risk for diabetes and Alzheimer’s-like dementia. Plus, research shows a little caffeine may even help you power through an intense morning workout
Let yourself Hungry
You’ve been told to snack more often to curb cravings, but experts say this preventative eating rule when followed too closely can open the door to overdoing it. “Five mini-meals a day isn’t going to work for everyone. Some people eat just because they think they should, and the calories add up.” So try this: Get a little hungry before your first snack of the day. If it’s happening sooner than four hours post-breakfast, you’re probably eating too little at your morning meal, and if it’s happening later, you’re eating too much.