healthy body tips

It contains at least three types of foods into each meal, making sure to include some type of protein and complex carbohydrates, such as whole wheat bagels or pasta. The complex carbohydrates will provide energy while the protein will satisfy your child's appetite for a longer period of time.

Bring your child to the market with you and let him or her select one fruit or vegetable each week. Encourage kids to try new and interesting produce such as kiwi, papaya and edamame.

Check portion size. Three to four ounces of meat is plenty. Adjust the amount based on your child's age and action level.
Add more vegetables into your child's diet, still if you have to sneak them in. For example, try zucchini bread, veggies with low-fat dip, or shred carrots into tomato sauce and soups.

For beverages, suggest low-fat milk or water. If you child prefers juice, make sure it's 100 percent juice.

It contains at least three types of foods into each meal, making sure to include some type of protein and complex carbohydrates, such as whole wheat bagels or pasta. The complex carbohydrates will provide energy while the protein will satisfy your child's appetite for a longer period of time.

Bring your child to the market with you and let him or her select one fruit or vegetable each week. Encourage kids to try new and interesting produce such as kiwi, papaya and edamame.

Check portion size. Three to four ounces of meat is plenty. Adjust the amount based on your child's age and action level.
Add more vegetables into your child's diet, still if you have to sneak them in. For example, try zucchini bread, veggies with low-fat dip, or shred carrots into tomato sauce and soups.

For beverages, suggest low-fat milk or water. If you child prefers juice, make sure it's 100 percent juice.

Super Food # 3: Beans

Goal: 3 to 4 servings every week

What it does: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones, says nutritionist Susan Krause, MS, RD.

“Beans have been around so long that most people don’t view them as a fancy new health food,” Krause says. “But in fact, they are among one of the healthiest things a woman can eat.”

In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.

As a source of both soluble and insoluble fiber, Krause says, beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.

“Beans also contain something called protease inhibitors, which may help protect against breast cancer,” says Krause. Protease inhibitors help slow the division of cancer cells and in this way may prevent tumor formation.

Last but not least, if you are in your reproductive years, beans can give you a steady supply of folic acid -- essential if you should become pregnant.

Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.

Fish & Seafood

Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese Yogurt

Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.

Test for Protein Called ApoB Better Measure of Heart Attack, Stroke Risk
By Salynn Boyles
WebMD Medical News
Reviewed by Elizabeth Klodas, MD

March 27, 2008 -- People at high risk for heart attacks and strokes may need even more aggressive cholesterol control than is currently recommended, experts now say.

In a joint statement released Thursday by the American Diabetes Association (ADA) and the American College of Cardiology (ACC), the experts concluded that measuring LDL, or bad, cholesterol may no longer be the best measure of heart health in these patients.

The panel found that once LDL cholesterol is lowered to recommended levels in high-risk patients, testing for the protein ApoB may more accurately identify those still at risk for cardiovascular events.

If ApoB levels are high, patients may need more aggressive lifestyle interventions or larger doses of lipid-lowering statin drugs, even if LDL cholesterol levels are within normal range, the panel concluded.

"LDL measurement is still very important," ADA Vice President of Clinical Affairs Sue Kirkman, MD, tells WebMD. "But for high-risk people who are on statin therapy it may not be enough to get LDL down below 100 or even 70."
LDL and ApoB

Achieving an LDL of below 100 milligrams/deciliter is now widely recommended for patients with two or more risk factors for heart disease and for those with diabetes but no other major heart disease risk factors.

Guidelines call for a target LDL at or below 70 for patients with established heart disease or diabetes with additional risk factors for heart disease.

These risk factors include high blood pressure, tobacco use, and family history of heart disease.

While aggressive cholesterol treatment has contributed to reductions in heart attacks and strokes, these events are still common among high-risk patients who reach the target goals, Kirkman says. This could occur if other cholesterol particles that contribute to risk are still elevated.

ApoB is a molecule that is present in all the cholesterol particles that significantly contribute to the development of atherosclerosis (also known as plaque or hardening of the arteries). The hope is that measuring ApoB will help patients and their doctors better gauge actual risk because ApoB will be a more accurate measure of the total number of all artery-clogging particles (not just LDL). There is growing evidence that ApoB levels are a better indicator of heart risk than total cholesterol or LDL.

For this reason, the joint panel recommends a target ApoB level of less than 90 for high-risk patients without established heart disease and less than 80 for the highest-risk patients with heart disease or with diabetes and other cardiovascular risk factors.
Statins and Lifestyle

The report could lead to more aggressive treatment of high-risk patients with lipid-lowering statins, but the panel concluded that more research is needed to confirm the benefits of this approach.

The group also called for public health initiatives aimed at promoting lifestyle changes that reduce cardiovascular risk.

Kirkman says patients and their doctors often focus on drug treatments, forgetting that lifestyle changes can also have a big impact on risk.

"It is important to remember that lifestyle is a big part of this," Kirkman says. "Getting patients to improve their diets, stop smoking, and exercise are all critical. It isn't all about drugs."

Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

"You can enjoy your favorite foods, but you must do so in moderation," says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.

And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.