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Did you know... both proteins and carbs contain 4- calories per gram, and fat has more than twice that at 9- calories per gram. |
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A pound of muscle uses: between 75 and 150 calories a day (remember, its working and using energy), while a pound of fat only needs 3 calories a day (fat does nothing to help your body, so it doesn't need energy to maintain itself). |
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Read this great article:
Health Links: Reading food labels: http://www.cfsan.fda.gov/~dms/foodlab.html Suffer from food allergies?: www.foodallergy.org/about.html American Dietetic Association How many calories burned: http://www.cdc.gov/healthyweight/physical_ctivity/index.html Vitamins and minerals: |
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Detailed Nutrition Analysis:
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Snacks
Newman's Own Organics Hi-Protein Pretzels These super-crunchy pretzels have 5 grams of protein and 4 grams of fiber per serving, giving this snack some staying power. Per 22 pretzels: 120 calories, 5g protein, 22g carbohydrate, 1.5g fat (0g saturated), 4g fiber
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Homemade Trail Mix Diet-friendly snacking doesn't necessarily have to be low-fat. What's more important: Portion size. A homemade trail mix of walnuts, mini chocolate chips, and raisins is a snack that's satisfying (thanks to the sweetness and fat) and healthy if portion sizes are kept in check. "Mix a palm full of walnuts with a pinch of chocolate chips and a pinch of raisins -- it's not always realistic to measure..
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Need help with meal planning?
Click here for quick, low-cal dinner recipes. Delicious breakfast recipes that fight fat. BLT salad and other quick, light lunches.
An online resource for simple meal planning. |
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What is Whey Protein?
Whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the "Gold Standard" of protein as it is the most nutritious protein available.
Optimum Nutrition, Vanilla Ice Cream flavor |
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Things to know about Supplements: Calcium absorption is blocked by fiber so don't take it with breakfast, which is usually your highest fiber meal of the day. Also, your body can't absorb more than 500 mg of calcium at any one time, so divide up your doses; the RDI for calcium is 1000mg - 1200mg (for women). The mineral flux in the body that maintains bone growth is greatest during sleep, so if you can, take most of your mineral supplements in the evening or closer to bedtime. Supplements are more easily digested and absorbed in gel form versus tablet and most often better assimilated when taken with food. The website: www.consumerlab.com has the best reports on quality. The best prices on supplements can be found at www.vitacost.com
Look for the USP stamp on supplement labels for quality: click here for a list of those approved by the FDA. |
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Snacks...
Sun-Maid Mixed Fruit A delicious blend of dried apples, pears, apricots, and plums, this mix makes a good topping for oatmeal. Or munch it straight from the bag for an instant energy boost. Per 1/4 cup: 100 calories, 1g protein, 26g carbohydrate, 0g fat (0g saturated), 3g fiber |
Packed with fiber, water, and antioxidants, fruits and vegetables are great choices for diet-friendly snacking. But the standard banana or carrots and ranch dip can get old quick. Instead, try a sliced apple with a lowfat cheese wedge, like Laughing Cow Light. Recommended serving size: 1 medium apple with 1 Laughing Cow Light cheese wedge Calories: about 105 |
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Top-10 SuperFoods: Tomatoes Skinless Turkey Breast Wild Salmon Broccoli Berries Beans / Legumes Spinach Bison Pumpkins Oatmeal |
...and more snacks
Athenos Baked Whole Wheat Tasty enough to snack on straight from the bag, these chips are also delish with hummus and other dips and spreads. Per 11 chips: 120 calories, 4g protein, 18g carbohydrate, 4g fat (0g saturated), 2g fiber
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Graham Crackers with Peanut Butter A good substitute for when you want cookies...2 graham cracker squares spread with light peanut butter. You'll get a mix of sweet and salty flavors, plus a protein and fat boost from the peanut butter, which will keep you full till your next meal. Recommended serving size: 2 graham cracker squares with 1 tablespoon light peanut butter Calories: 155
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