Nutrition for Dummies
Through Diet
Step 1a
Cut calories. To lose weight, eat fewer calories than you burn. While you can use a structured diet plan to lose weight, you can successfully drop pounds fast by changing to healthier eating habits. Replace chips and cookies with fruit and low-fat yogurt. Cut soft drinks and alcohol from your diet. Make a decision to only eat while you are sitting down at the table, and don't eat in front of the television. • Don't eat anything containing simple carbohydrates (sugar), particularly refined sugars, like those found in white bread, pasta and many snacks foods. • Toss out any foods in your home that contain simple carbs and replace them with whole grain products. • Simple carb foods are hard to digest and can cause bloating, which makes losing stomach fat difficult. • Nuts ➢ Nuts are very high in protein, with 1 cup of mixed, salted nuts containing 23.7 g, which is 47 percent of the recommended daily intake (RDI), according to the United States Department of Agriculture. Macadamia nuts and walnuts are two of the best choices, with 1 cup of macadamia nuts offering 10.3 g of protein and 78.2 g of monounsaturated fat. Walnuts contain 17.8 g of protein in 1 cup, which is 36 percent of the RDI, and 10.5 g of monounsaturated fat. Walnuts are also an excellent source of omega-3 fatty acids, which, according to the University of Maryland Medical Center, are useful in treating heart disease, high cholesterol, diabetes and arthritis.
Best nuts: Pistachios
Pistachios contain the least amount of calories in nuts with 13 g of unsaturated fats and 3 g of fiber per serving. The unsaturated fat is necessary for proper protein metabolism and the extra fiber helps to maintain a satiated feeling. One serving size is 1 oz. or 49 nuts.
Almonds
Almonds contain 163 calories per serving, which is 23 nuts. There's 14 g of fat and 4 g of fiber, as well as more than half the daily recommended value of Vitamin E. Besides the
Step 1a
Cut calories. To lose weight, eat fewer calories than you burn. While you can use a structured diet plan to lose weight, you can successfully drop pounds fast by changing to healthier eating habits. Replace chips and cookies with fruit and low-fat yogurt. Cut soft drinks and alcohol from your diet. Make a decision to only eat while you are sitting down at the table, and don't eat in front of the television. • Don't eat anything containing simple carbohydrates (sugar), particularly refined sugars, like those found in white bread, pasta and many snacks foods. • Toss out any foods in your home that contain simple carbs and replace them with whole grain products. • Simple carb foods are hard to digest and can cause bloating, which makes losing stomach fat difficult. • Nuts ➢ Nuts are very high in protein, with 1 cup of mixed, salted nuts containing 23.7 g, which is 47 percent of the recommended daily intake (RDI), according to the United States Department of Agriculture. Macadamia nuts and walnuts are two of the best choices, with 1 cup of macadamia nuts offering 10.3 g of protein and 78.2 g of monounsaturated fat. Walnuts contain 17.8 g of protein in 1 cup, which is 36 percent of the RDI, and 10.5 g of monounsaturated fat. Walnuts are also an excellent source of omega-3 fatty acids, which, according to the University of Maryland Medical Center, are useful in treating heart disease, high cholesterol, diabetes and arthritis.
Best nuts: Pistachios
Pistachios contain the least amount of calories in nuts with 13 g of unsaturated fats and 3 g of fiber per serving. The unsaturated fat is necessary for proper protein metabolism and the extra fiber helps to maintain a satiated feeling. One serving size is 1 oz. or 49 nuts.
Almonds
Almonds contain 163 calories per serving, which is 23 nuts. There's 14 g of fat and 4 g of fiber, as well as more than half the daily recommended value of Vitamin E. Besides the