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Originally Posted by maleficent  What are some of the best resources you've found for the average person who likes to read on nutrition - ie books, periodicals, websites, etc.
Around here, we've tried to dispell the notion that eating after a certain hour contributes to weight gain... when we know that it's total calories for the day that does that. that doesn't change the fact that the scale might show a change in the am - that doesn't necesarily mean fat gain -just a scale change. Measurements are probably the only way to do this, but is there way for a person (and we get so many of them onthis site practically hyperventitaling that the scale change when they didn't eat that much) to prove to themselves that it'sn ot actual fat gain but just a scale fluctuation. |
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Originally Posted by maleficent what are your top ten foods that everyone who's interested in healthy nutrition should add to their rotation.. and what are the ten worst things that people should avoid if possible. |
Maleficent—
Thanks for all your questions. Let’s get started.
Re: Best resources
There are so many resources out there to help you obtain information about
nutrition. Consider your particular health interest as well—for example, if heart disease runs in your family, the American Heart Association (
American Heart Association) may address more specific areas of concern.
I recommend that you visit the American Dietetic Association’s (ADA) Web site –
www.eatright.org for great consumer resources like
nutrition fact sheets, a good
nutrition reading list, popular
diet reviews and more. It’s the best way to find a registered dietitian in your area as well. I also enjoy reading the ADA Complete Food and
Nutrition Guide, 3rd Edition.
Be advised, however, just because something is published on the web or in print, doesn’t make it fact. If it sounds too good to be true, raise a red flag. See a health professional for the final word when it comes to your health.
Re: Scale – Friend or Foe
The scale is one way of checking-in to see the changes in weight from one time period to another. There is research that shows that a daily weigh-in is a helpful way to manage weight. The National Weight Control Registry lists “daily weighing” as a common habit for people who are successfully maintaining
weight loss of at least 30 lbs or more for at least 1 year. Whether you prefer weekly or monthly or yearly weigh-ins, be consistent. Be conscious of when and how you weigh (ie, in the morning/evening or with/without shoes), as these factors can provide differing results.
Other
body measurements, e.g. waist circumference, can be just as motivational. But the real proof for most people is how their clothes fit.
Just remember, the scale and/or tape measure do not provide a complete window into your health. As mentioned before, when it comes to the final word it’s important to see a health professional.
Re: Top Ten Foods
As a nutritionist, I can certainly recommend ten items to add to your rotation for healthy
nutrition, in fact I’ll give you 12! (Arranged according to category and why I like them)
- Oranges and other citrus fruits – vitamin C, folate and fiber
- Blueberries and other berries– vitamin C, antioxidants, phytonutrients, potassium, fiber
- Nuts like almonds, pistachios or walnuts – antioxidants, fiber and healthy fat
- Broccoli, brussels sprouts and other cruciferous veggies – vitamin A & C, fiber
- Tea (green or black) – antioxidant rich
- Spinach and other green leafy veggies – iron, Vitamin A, C, K, folate
- Beans and legumes – low fat protein, carbohydrates, fiber (insoluble and soluble), magnesium and potassium
- Yogurt - calcium rich, protein , Vitamin B, phosphorus
- Sugar-free gum – studies show that chewing sugar-free gum can help to control appetite and reduce cravings. I like to chew Extra gum to avoid high-calorie temptations or mindless munching while on the job or at home.
- Salmon – omega 3 fatty acids
- Sweet potatoes – vitamins A & C, Ca and potassium
- Dark chocolate – a bonus food loaded with antioxidants (flavonoids)
