Complete Nutrition: Low-carb diet, high-protein foods, healthy meal plans, how to use a calorie counter, and more

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By Dawn Bialy • December 10, 2015

Complete Nutrition:
Low-carb diet, high-protein foods, healthy meal plans, how to use a calorie counter, and more

 

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I. AN INTRODUCTION TO SUPERFOODS

The foods you place on your plate every day are powerful. A rich body of evidence suggests you can reduce your risk of cardiovascular disease, type 2 diabetes, cancer, neurodegenerative diseases, inflammatory diseases, age-related eye diseases, kidney diseases, liver diseases, obesity, and other health problems by following a healthy dietary pattern.

Threats to Your Health

Researchers now know that one common root of chronic diseases is inflammation and oxidative stress. While acute inflammation—the body’s natural reaction that defends your body against an injury or assault—is a good thing, chronic inflammation is not.

Acute inflammation subsides once your body has successfully fought off a threat. But if chronic inflammation is present, your body’s inflammatory reaction fails to shut off or becomes activated when there is no real trigger. This ongoing inflammation, which may last for days, weeks, or even years, can contribute to many diseases, including heart disease, type 2 diabetes, cancer, rheumatoid arthritis, neurological degeneration, and pulmonary diseases.

Oxidative stress and inflammation go hand in hand. Oxidative stress occurs when the level of free radicals (unstable, reactive molecules) in your body exceeds your body’s capacity to neutralize these substances, which can damage cells, proteins, and DNA.

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How Your Diet Can Protect Your Health

Your diet comes into play because antioxidants and other substances in foods can help counter chronic inflammation and oxidative stress in your body. Conversely, an unhealthy diet may promote inflammation and oxidative stress.

Studies have shown that diets high in refined starches, sugars, saturated fats, and trans fats and low in plant foods and fish appear to activate the body’s inflammatory response. This dietary pattern is called the “Western diet” because it is typical in industrialized nations such as the U.S. However, a diet rich in whole plant foods, healthful carbohydrates and fats, and lean proteins cools down inflammation in the body.

A healthful dietary pattern emphasizes nutrient-rich foods, including whole grains, fruits, vegetables, nuts, and fish. These foods provide your body with essential vitamins, minerals, and other compounds that offer health benefits. And, filling your plate with nutrient-rich foods can help keep your calories in check; this supports a healthy weight, which, in turn, can help prevent chronic disease. This dietary pattern is what most health organizations recommend for optimal health.

Protective Phytochemicals

Plant foods are rich in phytochemicals, plant compounds that serve as a natural defense system. Phytochemicals are found in the plant’s skin and flesh. Scientists have identified thousands of phytochemicals in plant foods, with new ones being discovered all the time.

Phytochemicals have strong anti-inflammatory and antioxidant activities that have been shown to help protect against chronic disease. In addition, research has revealed other beneficial actions of phytochemicals.

By eating a rainbow of whole plant foods, you can gain the benefits of eating an array of phytochemicals.

The Power of Whole Foods

Phytochemicals, as well as vitamins, minerals, and fiber, are found at the highest levels in whole, unrefined plant foods. When plant foods are peeled, ground up, and mixed with unhealthful fats, sodium, and sugars, they lose their powerful nutrient profile.

However, don’t confuse highly processed, refined foods with foods that have been canned (without added salt or sugar), frozen, or cooked. Most whole foods retain the majority of their nutrients if they are canned, frozen, or cooked. Keeping canned and frozen foods on hand helps ensure that you always have nutrient-rich foods available for your healthy meal plans, regardless of what is currently in season.

Foods That Are “Super”

Science has shown that specific foods show particular promise for fighting disease. These “superfoods,” which include proteins, whole grains, vegetables, fruits, beverages, fats, herbs, and spices, can easily be added to your daily diet.

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II. PROTEIN-RICH SUPERFOODS

Protein is an important nutrient your body needs in order to maintain its structures, including muscles, bones, skin, and hair. Protein also is a key element in many compounds that your body needs to function properly. When you don’t get enough high-protein foods, many damaging effects can occur, such as loss of muscle mass, depressed immunity, and weakened cardiac and respiratory systems.

The daily Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight (or 0.37 grams per pound of body weight). To determine your protein needs, multiply your weight in pounds by 0.37. For example, if you weigh 120 pounds, that’s 44 grams of protein per day; if you weigh 160 pounds, your RDA of daily protein is 57 grams.

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Newer research indicates that a slightly higher amount of protein—0.41 to 0.45 grams per pound—may be a better range for optimal health and muscle mass. Using this formula, a 120-pound adult would need 49 to 54 grams of protein per day, and a 160-pound person would need 66 to 72 grams per day.

Use these numbers as a general guide; they are approximations. Equally important to the quantity of protein you consume is the type of protein.

The Protein Package

When choosing high-protein foods, it’s all about the protein package—in other words, what are the other substances and nutrients that come with protein? Some protein foods also contain undesirable ingredients; among them are saturated fats, sodium, and additives that have been linked with negative health outcomes. For example, consuming large amounts of red meat (beef, pork, and lamb) has been linked with many health risks, including increased risks of heart disease, type 2 diabetes, and certain types of cancer. Processed meats—including ham, sausage, lunch meats, and bacon—are linked with an even higher risk of these diseases.

Other high-protein sources come in a healthy package. For example, fatty fish offers protein packaged with healthy, unsaturated fats, including omega-3 fatty acids. Fatty fish include salmon, herring, mackerel, sardines, and albacore tuna.

Fish is the major dietary source of omega-3 fatty acids, healthy fats that provide a multitude of heart health benefits. Eating omega-3–rich fish can lower your risk of arrhythmias, lower levels of triglycerides and blood pressure, and slow the growth of plaque in your arteries. In addition, consuming omega-3s also may provide protection from inflammation, arthritis, depression, diabetes, and Alzheimer’s disease.

Be selective about your fish choices. Choose sustainable fish that are not threatened or endangered, and avoid the four fish with the highest mercury content: shark, swordfish, tilefish, and king mackerel.

Plant Sources of Protein

Such plant foods as beans, peas, nuts, and seeds also offer a healthy protein package, because, along with protein, they contain fiber, vitamins, minerals, phytochemicals, and healthy fats linked with disease prevention. Studies suggest that if you adopt a plant-based diet (which includes eating more plant proteins and fewer animal proteins), you can lower your risk of chronic disease and extend your life.

Health experts now recommend that you include a few meatless meals each week in order to fit more beneficial superfoods into your diet. These meatless meals should contain plant proteins from such foods as beans, lentils, and soy.

Plant foods that provide dietary protein include beans, lentils, peas, seeds (sesame, chia, sunflower, hemp, pumpkin, and flax), and nuts (pistachios, almonds, walnuts, pecans, cashews, pine nuts, hazelnuts, macadamia nuts, and Brazil nuts). Here are the protein-rich plant foods that made our superfoods list.

• Legumes: Legumes are a class of vegetables that include beans, lentils, and peas. Legumes are shelf-stable and economical, and they provide fiber, folate, manganese, potassium, iron, magnesium, copper, selenium, and zinc in addition to protein. Consuming legumes has been linked with lowering blood cholesterol levels, reducing weight, and helping to prevent heart disease, hypertension, diabetes, and some types of cancer. Health experts recommend you include legumes in your diet at least a few times per week.

Dried beans by the bag or in the bin are widely available in most supermarkets, and canned beans also are an easy, economical choice. If you purchase canned beans, look for those with no added salt, or rinse the beans to remove unwanted sodium.

• Soy: Soybeans are legumes, but they’re in a category all their own. This bean has been widely studied because of its unique nutritional profile. In particular, soy provides a good balance of amino acids.

One cup of cooked soybeans contains less than 300 calories and contributes 57 percent of the Daily Value (% DV, the amount of a nutrient one serving of a food provides based on 2,000 calories per day) of protein, 41% DV of fiber, 49% DV of iron, and 18% DV of calcium, as well as at least 18% DV of ten other essential nutrients. Additionally, soybeans contain isoflavones, phytochemicals that possess antifungal, antimicrobial, and antioxidant properties.

Studies have linked eating soy to a number of health benefits, including reducing cholesterol levels and lowering the risks of heart disease and prostate cancer. However, soy has been famously misunderstood when it comes to its phytoestrogens, specifically in regard to breast cancer risk. Some earlier studies suggested that soy isoflavones possibly stimulated the growth of estrogen-sensitive tumors, but more recent studies have found that soy intake poses no increase in breast cancer risk, even for breast cancer survivors.

The research on soy favors the consumption of whole soyfoods, such as tofu, soymilk, and soybeans, rather than isolated soy ingredients or supplements.

• Nuts: All sorts of benefits come from nuts: protein and energy, cancer prevention, and heart health, among others:

• • Walnuts: The nutrient-dense walnut earned a qualified health claim from the U.S. Food and Drug Administration (FDA) for the role it can play in reducing the risk of coronary heart disease. Walnuts also have been linked to cancer prevention, protection against cognitive decline, reduced risk of type 2 diabetes and hypertension, and even improved fertility. Walnuts are rich in fiber, magnesium, and phosphorus, they provide 4 grams of protein in a single ounce, and they contain a variety of phytochemicals with antioxidant properties. Another noteworthy aspect of walnuts is the healthy fat they contain; they’re rich in heart-healthy unsaturated fats, and they’re the only nut that contains a significant amount of omega-3 fatty acids—2.5 grams of alpha-linolenic acid (ALA) per ounce. All it takes is a handful of walnuts a day to gain benefits. Sprinkle them into your morning cereal, toss them in a salad, stir them into yogurt, or simply munch on a handful for a snack.

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• • Almonds: Almonds are high in healthy, monounsaturated fat and rich in protein, providing 6 grams per ounce (just a bit less than the amount of protein found in meat). Almonds also are one of the top sources of vitamin E, which acts as a powerful antioxidant. Studies that have been conducted on almonds point to numerous benefits, including better heart health, management of diabetes, and weight management. While almonds, like all tree nuts, are dense in calories—one ounce contains 160 calories—research indicates that the habit of including almonds in your diet may help you control your weight.
  • Peanuts: While peanuts actually are members of the legume family (they grow in a pod, like beans and peas), they are very similar to tree nuts in terms of nutrition. Peanuts are filled with protein, heart-healthy fat, and fiber. A one-ounce serving of peanuts (about 28 whole nuts) provides 7 grams of protein—the highest protein content of all types of nuts, and about the same amount in an ounce of meat. And, peanuts provide many other valuable nutrients, including niacin, thiamin, choline, vitamin E, magnesium, zinc, iron, and copper. Daily consumption of about one ounce of peanuts is linked with the reduced risk of many chronic diseases, such as heart disease, diabetes, and cancer. In addition, studies show that eating peanuts can help you manage your weight, because they have the protein, fat, and fiber combination to help control hunger throughout the day.

• Seeds: Any number of protein-rich seeds make tasty snacks as well as nutritious toppings or complements to all kinds of breakfasts, salads, main courses, and desserts. Here are three examples worth keeping in your pantry:
  • Chia seeds: Chia seeds are packed with protein (6 grams per two-tablespoon serving), as well as heart-healthy unsaturated fat, fiber (10 grams per serving), calcium, magnesium, manganese, and iron. Mild-flavored chia seeds can be sprinkled into cereals, yogurt, casseroles, and grain dishes. Also, when combined with water, chia seeds have the unique ability to form a gel that can help bind ingredients together, so chia seeds can be used as a replacement for eggs in many recipes, such as cookies, breads, puddings, and cakes.
  • Hemp seeds: Hemp seeds provide 10 grams of protein and 10 grams of heart-healthy omega-3 and omega-6 fats per ounce (three tablespoons), along with iron, thiamin, magnesium, zinc, and manganese. Hemp seeds can be tossed into homemade granola or salads, blended into smoothies, sprinkled into stir-fries, and mixed into savory dishes. Hemp plants have a low cannabinoid content (the substance that gives marijuana plants their potency), and hemp seeds do not cause a psychoactive effect when ingested.
  • Flax seeds: Flax seeds are rich in heart-healthy unsaturated fats and plant omega-3 fatty acids. One ounce (about three tablespoons) of flax seeds contains 5 grams of protein and provides vitamin B1, magnesium, zinc, and manganese. Some studies have linked cardiovascular benefits with flax consumption, and researchers are exploring its potential for diabetes, cancer, and digestive benefits. Always grind flax seeds before using, since intact seeds will pass through your digestive tract intact, and your body won’t receive their beneficial nutrients.

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III. WHOLE-GRAIN SUPERFOODS

Whole grains provide unrefined carbohydrates (carbs), a primary source of slowly digested energy in a balanced diet. Carbs are the fuel that supports the optimal function of all of your body’s systems.

Carbs have been the target of much criticism, and it is true that diets high in refined carbs have been linked with higher risks of many diseases; that’s why it is so important to choose unrefined carbs in the form of whole grains whenever possible.

Whole grains are nutrition powerhouses. They provide your body with a slowly released, steady supply of energy, and they are rich in a multitude of essential vitamins and minerals. In addition, whole grains contain a number of important types of fiber. Hundreds of studies show that consuming whole grains offers many health rewards, including a reduced risk of stroke, type 2 diabetes, heart disease, obesity, asthma, inflammation, colorectal cancer, hypertension, and gum disease.

Whole vs. Refined Grains

An intact grain kernel consists of the bran, endosperm, and germ; this is a whole grain. During America’s Industrial Revolution, a process of milling was invented that removed the bran and germ from whole grains; the flour made from the remaining grain had a much slower spoilage rate than whole-wheat flour and became an ingredient in many commercially prepared foods. Today, the typical Western diet is filled with foods made with refined grains, often in the form of white flour.

Studies suggest that eating foods made primarily with refined grains may contribute to metabolic and cardiovascular disease risks, including heart disease and type 2 diabetes. The importance of prioritizing whole grains is well established within the health community.

The Dietary Guidelines for Americans recommend making at least half of your grain servings whole grains. While it’s easy to see if foods are authentic whole grains when you’re eating plain, intact grains, such as oats, quinoa, and brown rice, it can be more difficult to determine if breads, cereals, and crackers are made with whole grains. One way to identify whole-grain foods is by ensuring that the first ingredient on the ingredients list is a whole grain (for example, whole wheat flour, oats).

While all whole grains are nutrient-rich, the following whole grains have superfoods status due to their exceptional nutrition profiles.

• Oats: Oats are almost always consumed in their whole form, with their bran and germ intact. Old-fashioned oats have been steamed and flattened, which reduces cooking time but preserves all of the nutrients; steel-cut oats are whole oat kernels (also called groats) sliced once or twice into smaller kernels. Oats are packed with nutrients: One serving of oats contains 4 grams of fiber and 7 grams of protein, along with iron, thiamin, manganese, and magnesium. Oats also contain phytochemicals that have antioxidant and anti-inflammatory effects. Oats are probably best known for their power to reduce “bad” LDL cholesterol levels, which helps lower the risk of heart disease. In addition, oats have been found to increase satiety, lower blood pressure, promote regular bowel movements, and reduce the risk of type 2 diabetes. Most people think of oats as a classic breakfast staple, but they can be included in side dishes, stuffings, casseroles, and baked goods.

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• • Quinoa: Quinoa is a tiny whole grain that provides a variety of key nutrients—high-quality protein, fiber, B vitamins, and minerals—all for 111 calories per one-half cup of cooked quinoa. Some research points to quinoa’s potential benefits in protecting against diabetes and increasing satiety. What’s more, quinoa is a gluten-free grain, making it a suitable alternative for people who must avoid gluten because of celiac disease or gluten sensitivity.

• Wheat: Wheat has been saddled with a bad reputation in recent years due to the rise in awareness and prevalence of celiac disease and gluten sensitivity. People with these conditions must eliminate wheat, which contains gluten, from their diets.Since the spotlight has been put on grains that contain gluten, many people have adopted the erroneous belief that there is something inherently unhealthy about wheat.

The biggest health concern regarding wheat is the fact that much of the wheat eaten by Americans is in the form of refined flour, in products such as breads, rolls, pasta, crackers, pastries, and cookies. However, this doesn’t call for eliminating wheat from your diet (unless you have celiac disease or gluten sensitivity), but it does emphasize the importance of ensuring that most of the wheat-based foods you select are made from whole wheat.Wheat is rich in many nutrients; one serving contains 6 grams of protein, 6 grams of fiber, iron, thiamin, niacin, magnesium, zinc, and selenium.

When U.S. studies report on the findings of diets high in whole grains overall, these are based largely on the intake of whole wheat, since it is the most commonly consumed whole grain in the U.S. These health benefits include reducing the risk of stroke, type 2 diabetes, and heart disease, as well as better weight maintenance and blood pressure levels.

• Barley: Whole-grain forms of barley include “hulled barley,” which has had the tight-fitting, inedible hull removed in a process that causes minimal bran loss, and “hulless barley,” which is a different variety of barley that grows without a tight hull.Hulled barley provides 8 grams of fiber per serving, which is higher than most other whole grains. It also contains protein and several vitamins and minerals. Hulled barley’s documented health benefits include reduced blood pressure, blood glucose, and LDL cholesterol levels, and increased satiety for better weight control.

• Rice: Once the inedible hull is removed from a rice kernel, what remains is brown rice, which is a whole grain. If the rice is milled further and the bran and germ are removed, what remains is white, refined rice. Brown long-grain rice has four times the fiber of white long-grain rice, and has a higher mineral, vitamin, and phytochemical content as well. Most of the phytochemicals in rice are concentrated in the outer bran covering. Whole-grain rice provides more than 15 vitamins and minerals for about 100 calories per serving.Studies have shown that whole-grain rice intake may help cut diabetes risk, lower cholesterol levels, and help maintain a healthy weight, and that people who eat rice regularly have healthier diets overall.

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IV. BEWARE LOW-CARB DIETS

Low-carb diets may be effective for rapid weight loss, but they may lack essential nutrients and fiber—and it’s difficult to stick with them. So if you’re thinking about following a low-carb diet, you may want to reconsider.

Some foods that contain carbs also provide a wealth of nutrients as well as healthy fiber. On the other hand, if your diet typically consists of lots of processed, high-carb foods made primarily of white flour and added sugar, you might benefit from cutting back on your carbs.

According to the Dietary Guidelines for Americans, 45 to 65 percent of the calories you consume daily should come from foods that contain carbs. For a person who’s taking in an average of 2,000 calories a day, that’s between 900 and 1,300 calories, or between 225 and 325 grams, of carbs each day.

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By contrast, most low-carb diets recommend getting less than five percent, or about 20 grams, of carbs per day, especially in the first few weeks; these diet plans could more accurately be called very-low-carb diets because they place such an emphasis on limiting carbs. Going on a very-low-carb diet can result in fairly rapid weight loss, but sustaining a very-low-carb diet for months, years, or a lifetime isn’t possible for most people. And, again, you might become deficient in certain nutrients if you follow a low-carb diet for long periods of time.

Overall Nutrition: The Key Consideration

From a health standpoint, it’s preferable to focus on the overall nutrition packages foods have to offer, rather than concentrating on the number of carbs they contain. Some foods with a high carbohydrate content provide many beneficial nutrients, while others are empty-calorie foods—meaning they provide few, if any, nutrients your body needs to function optimally. The same can be said for low-carb foods—some are healthy, and some are not.

Sugar molecules form the basis of all foods that contain carbohydrates. Simple carbohydrates are the most basic form and are made up of only one or two sugars. These include glucose, sucrose, fructose, galactose, and lactose. Simple carbs are the most easily absorbed by your body and are found naturally in foods such as fruits, milk, and vegetables. They also are added to processed foods (candy, pastries, cakes, pies) in the form of refined sugar.

Complex carbohydrates, also called starches, are made of three of more linked sugars. Foods that contain complex carbs include grains, such as wheat, rice, barley, and rye, and starchy vegetables, including winter squash, potatoes, corn, peas, and beans. All fruits and vegetables contain some carbs, although some are lower than others.

Not all simple carbs are bad, and not all complex carbs are good.

Starch must be broken down into simple sugars before your body can use it as energy. Because complex carbs take more time to digest, you may think they’re a better choice than simple carbs—but this isn’t always true.

For example, all grains contain carbs, and whole grains provide many vitamins, minerals, and valuable fiber. However, foods that contain refined grains, such as breads, crackers, baked goods, and pasta made from white flour (often appearing as “enriched flour” on the ingredient list), have had the nutrition- and fiber-rich portions of the grain kernel removed. In addition to being less nutritious, they are more easily absorbed into the bloodstream, so they cause blood sugar to spike more quickly.

And, all foods that contain simple carbs aren’t unhealthy.

For example, fruits contain fructose, an easily absorbed, natural (not added) sugar, but they also contain fiber and many vitamins and minerals when consumed in their whole form. The fiber in fruit absorbs water, making contents of the stomach more gelatinous and causing nutrients from foods, including sugars, to be absorbed more slowly into the bloodstream. However, foods and beverages that contain carbs in the form of added sugar are never a healthy choice, regardless of whether you are on a low-carb diet or not; soft drinks, candy bars, cookies, and other sweets usually score high on the calorie counter but provide few, if any, nutrients.

The Bottom Line

When it comes to consuming carbs, whether they are simple or complex, choosing whole, natural sources is the way to go. And, keep portion sizes under control—consuming too many carbs of any type increases your chance of weight gain.

Examples of high-carb foods to include in a balanced, healthy diet:

• Whole grains (whole wheat, brown rice, quinoa, millet, barley, buckwheat, rye, teff, triticale)
• Fruits (with no added sugar)
• Vegetables (with no added fat or sodium)
• Legumes (beans, peas, and lentils)

Examples of high-carb foods to limit or avoid:

• Processed foods made with refined flour
• Processed foods made with added sugar

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V. VEGETABLE SUPERFOODS

Vegetables have always had a reputation for being healthy, and research continues to support that a vegetable-rich diet is a winning approach to optimal health and disease protection. Some plant foods, such as tomatoes, eggplants, and cucumbers, are technically fruits, but, for practical purposes, based on their culinary uses and nutrition profiles, we have included them in the vegetables category.

Vegetables are treasure troves of nutrients packaged in low-calorie bundles. Most vegetables provide less than 50 calories per one-half cup cooked or one-cup raw serving.

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Research suggests that a vegetable-rich diet can lower your risk of certain types of cancer, cardiovascular disease, type 2 diabetes, cognitive decline, age-related eye diseases, osteoporosis, lung diseases, chronic inflammation, and metabolic syndrome. That’s why the USDA MyPlate guide suggests that adults consume two to three cups of vegetables each day.

When it comes to veggies, the more variety, the better. By choosing from the rainbow-hued spectrum of vegetables—white, yellow, orange, red, green, blue, purple—you will be providing your body with a wide array of nutrients and phytochemicals. Phytochemicals—stoked with antioxidant and anti-inflammatory actions—are often visible as the color pigment in the plant.

If you’re eating the same five or six vegetables week in and week out, make an effort to expand your dietary horizons (see sidebar).

Although all vegetables are superfoods, here we provide more information on vegetables that are the cream of the crop.

Asparagus. Asparagus spears are packed with nutrition. They provide the most folic acid per serving in the vegetable world, as well as potassium, fiber, protein, other B vitamins, and minerals, such as copper, selenium, manganese, zinc and iron. Asparagus also contains powerful phytochemical compounds: rutin, which helps strengthen capillary walls; the “master” antioxidant, glutathione, which supports immune system function and aids in removing toxins from your body; the fiber inulin, which is known for colon health; and saponins, which have been linked to blood glucose and cholesterol control.

Avocado. Avocados contain healthy, unsaturated fats linked with heart protection. Avocados have a distinctive nutritional profile, which includes monounsaturated fats, fiber, vitamins, minerals, phytochemicals, and even protein. While calorie-counters often bypass avocados due to their fat and calorie content, these vegetables easily can be included in a healthy eating plan. One ounce of avocado contains 50 calories and a multitude of health-protective nutrients, such as vitamins K, C, and E, folate, phytosterols, and many phytochemicals, such as beta-carotene and lutein. In fact, studies show that including avocados in your diet can increase satiety for weight control benefits. In addition, a number of studies have linked avocados with cardiovascular health.

Beets. The deep-purple color of beets comes from the phytochemical betacyanin, which has anti-cancer properties. In addition, beets are a good source of dietary fiber, potassium, manganese, and vitamin C—all for only 74 calories per cup. Beets also contain betaine, an amino acid shown to lower inflammation in the body. Research shows that beets may help fight heart disease by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol levels.

Broccoli. Along with other cruciferous (also called brassica) vegetables, broccoli has been in the health spotlight, particularly for its cancer-fighting abilities. Broccoli provides high levels of vitamins A, C, and K, folic acid, and fiber, as well as some protein and omega-3 fatty acids. In addition, broccoli and other cruciferous vegetables contain phytochemicals called glucosinolates, which have cancer-fighting potential. Hundreds of studies have found that broccoli may reduce chronic inflammation and oxidative stress, which may help ward off cancer. In addition, it may be helpful in promoting a healthy digestive system, as well as supporting good cardiovascular health.

Carrots. Carrots are very high in vitamin A (113 percent of the recommended daily value), as well as biotin, vitamins B6, C, and K, fiber, and potassium. In addition, they have many phytochemicals, such as carotenoids (including alpha-carotene, beta-carotene, and lutein) and anthocyanidins. Studies have linked carrot consumption to cardiovascular health, vision health, and cancer protection.

Green, leafy vegetables. Green, leafy vegetables truly are nutritional superstars; they provide at least 19 essential nutrients, including magnesium, potassium, iron, folate, and vitamins C and K, in a one-cup cooked serving. In addition, many contain calcium that is needed for bone health. And, they are packed with potent phytochemicals, such as beta-carotene, chlorophyll, lutein, and zeaxanthin, which possess antioxidant and anti-inflammatory properties. Green, leafy vegetables have been linked with a number of health bonuses, including protection against age-related eye disease, cancer, osteoporosis, and even mental decline.

Onions. Onions are known for their sharp, pungent aromas and flavors, and these unique qualities may be responsible for their healthful properties. Onions and other vegetables in the allium family contain organosulfur compounds that have antioxidant activity linked with cancer and heart protection. Onions are rich sources of biotin, manganese, vitamins B6 and C, copper, fiber, potassium, and the antioxidant phytochemical quercetin.

Squash. The flesh of squash is packed with slow-digesting carbs, fiber, essential vitamins and minerals, and phytochemicals. The nutrient profile depends on the type of squash. Summer squashes, including zucchini and crookneck varieties, are generally good sources of copper, manganese, vitamin C, magnesium, fiber, potassium, and the phytochemicals lutein and zeaxanthin, which protect vision. Winter squash (acorn, butternut, delicata, hubbard, and spaghetti, among many others) are rich in vitamins A, B6, C, and K, fiber, manganese, copper, potassium, folate, and omega-3 fats, as well as phytochemical compounds, including alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin. Preliminary research suggests that squashes fight inflammation and oxidative stress for potential anti-cancer, heart health, and blood sugar regulation benefits.

Tomatoes. Tomatoes contain a variety of nutrients, including vitamins A, B6, C, and K, biotin, copper, potassium, manganese, and fiber. In addition, tomatoes are the richest source of the phytochemical lycopene, which paints its flesh bright red. Lycopene has attracted the attention of nutrition researchers for its powerful antioxidant and anti-inflammatory actions. In particular, tomatoes seem promising in the protection against prostate cancer and possibly breast cancer, as well as heart disease, UV-related skin damage, and osteoporosis.

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VI. FRUIT SUPERFOODS

Fruits provide slow-digesting carbs, various types of fiber, and a host of vitamins, including vitamins A, C, E, K, and several B vitamins. Fruits also provide many important minerals, including calcium, potassium, manganese, magnesium, and copper, along with a cornucopia of phytochemicals.

Among plant foods, fruits are especially high in phytochemicals. These phytochemicals act to block inflammation and oxidative stress, which is why they contribute to optimum health. An added bonus is that fruits won’t contribute to weight gain the way that foods with added sugars can—a typical serving of fruit provides about 60 calories.

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Research links fruit consumption to numerous health benefits, such as lowering the risk of high blood pressure, heart disease, stroke, cancer, eye disease, type 2 diabetes, obesity, neurodegenerative diseases, diverticulitis, and chronic obstructive pulmonary disease. The USDA MyPlate guide suggests that adults consume 1½ to 2 cups of fruit per day as part of a healthy eating plan.

It’s important to note that every fruit is a superfood. Include a variety of fruits—fresh, canned, frozen, or dried, with no added sugar—in your diet plan every week.

Here is a selection of fruits that have garnered the most documented health benefits in scientific studies.

Apples. Apples are rich in vitamin C, and they also are high in fiber—especially the soluble fiber pectin, which has been shown to lower blood cholesterol and protect against heart disease. Apples contain a phytochemical called quercetin, which has been linked to slowing down the digestion of carbohydrates, thus improving blood glucose control. Apple phytochemical levels vary depending on the variety and color of the apple; for example, red apples contain anthocyanins. Eat the skin to gain the most fiber and phytochemical content. An increasing body of research links apples to health benefits, such as weight control, digestive and immune health, cancer prevention, and cardiovascular health.

Bananas. Each banana furnishes a generous supply of vitamins B6 and C, manganese, fiber, potassium, biotin, and copper. In addition, bananas contain plant sterols linked with heart health, and special types of fibers—soluble pectin and fructooligosaccharides—that foster the growth of friendly bacteria in the gut. Studies have found that bananas may be a perfect food for athletes, since they are a source of sustained energy and their mineral content aids in preventing muscle cramps. More studies need to take place in order to reveal the full health potential of bananas. In the meantime, it’s a good idea to include these delicious fruits in your diet on a regular basis, eaten fresh as a snack, sliced over cereals and yogurt, blended into a smoothie, frozen into a “natural popsicle,” or baked as a fruit-based dessert. Mashed bananas also can take the place of refined sugars in desserts, such as cakes, breads, muffins, and cookies.

Berries. Berries are high in fiber, potassium, and vitamin C, as well as phytochemicals, which give them their deep, bright colors. Studies have placed berries at the top of the list in terms of antioxidant content because of their rich cache of phytochemicals, which include anthocyanins, procyanadins, and ellagitannins. These compounds have strong anti-inflammatory effects, as well. Multiple research studies have identified that berries may have a profound impact on health, lowering the risks of cancer, cardiovascular disease, diabetes, and age-related mental decline. In addition, they have specific benefits, such as cranberries’ role in preventing urinary tract infections and blueberries’ protective effects on brain health.

To reap an abundance of health rewards, include berries on your menu at least a few times per week. When they are in season, enjoy them fresh as a snack, or over cereal, yogurt, or salads, and in smoothies, baked goods or fruit-based desserts. As the season wanes, turn to frozen or dried berries.

Citrus. Citrus fruits have been recognized for their health benefits for centuries. They are famously rich in the powerful antioxidant vitamin C, but they also provide potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid, and fiber. In addition, citrus fruit contains more than 170 different types of phytochemicals, such as limonoids, flavonoids, and carotenoids, which vary depending on the type and color of the fruit. This powerful nutrition profile fuels benefits linked with eating citrus fruits include protection against heart disease, stroke, arthritis, asthma, cognitive decline, age-related eye diseases, and diabetes.

Stone fruit. Stone fruit—peaches, nectarines, plums, apricots, cherries—are all members of the Prunus genus, which share a similar characteristic: a very large and hard seed, or “stone.”

The nutritional profile of stone fruit varies depending on the type and variety of fruit, though they are all generally rich in soluble fiber, slow-digesting carbohydrates, vitamin C, potassium, and phytochemicals, at a calorie bargain (about 60 calories per serving). Beyond that, each stone fruit brings a little something special. Peaches, nectarines and apricots are rich in vitamin A, as well as the phytochemicals anthocyanins, chlorogenic acid, quercetins, and catechins that act as anti-inflammatory and antioxidant agents. Plums are high in vitamin K and the unique phytochemicals neochlorogenic acid and chlorogenic acid, which are powerful antioxidants. Cherries are rich in anthocyanins, which provide their deep red color.

Stone fruits overall have been linked with preventing diabetes, metabolic syndrome, and cardiovascular disease. Those with beta-carotene (a precursor to vitamin A), such as peaches, nectarines and apricots, are also linked to eye protection. Anthocyanins in cherries have been found to ease arthritis symptoms and muscle pain after exercise, as well as improve parameters of heart health.

The simplest way to enjoy stone fruits is picked ripe and fresh from the tree. However, these fruits are also delicious added to cereals, yogurt, salads, salsa, and even savory dishes, such as meats and grain side dishes. Of course, they are a welcome addition to easy fruit-based desserts, such as pies and cobblers.

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VII. BEVERAGES

As we’ve discussed, the foods you consume every day can make a significant impact on your health, and this also extends to the beverages you choose. A growing body of research reveals that beverage choice is far more important than we once thought. When you drink a beverage—even if it is rich in calories, sugar, fat, and even fiber—your body doesn’t identify that beverage as “fuel” in the same way that it registers solid food.

Many experts believe that sugar-sweetened beverages—soda, sweet teas and coffees, energy drinks, sports drinks, and fruit-flavored beverages—are a significant contributing factor to the nation’s obesity problem, as well as the type 2 diabetes epidemic. These highly sweetened beverages contribute nothing but refined sugars, which are quickly absorbed into the bloodstream.

The American Heart Association issued a report advising Americans to cut back on added sugar, suggesting that women get no more than 100 calories (about 6 teaspoons) a day from added sugar and that men get no more than 150 calories (about 9 teaspoons) a day.

While water should be your number-one beverage, that doesn’t mean you can’t enjoy a few other choices. In fact, many plant-based beverages, such as tea, coffee, and even red wine, may offer health benefits.

It’s important to provide your body with adequate hydration—you need enough fluids for many body functions, including maintaining your internal temperature and blood pressure, cushioning joints and organs, digestion, absorption, transporting nutrients, and ridding your body of toxins. That’s why you can’t live more than a few days without water.

You will have an easier time meeting your fluid needs if you keep in mind that many foods have a high water content. In fact, about 20 percent of the average American’s water intake comes from foods. Most fruits and vegetables are more than 80 percent water by weight. Some of the foods that are more than 50 percent water by weight may surprise you—they include cooked pasta and rice, as well as poultry, fish, beef, and eggs.

Tea. True tea comes from the Camellia sinensis plant. The varieties of tea—green, black, oolong, and white—depend upon how the leaves are processed. Tea is unique in that it contains very high levels of phytochemicals in the form of flavonoids—in particular, catechins, such as epigallocatechin gallate (EGCG), found primarily in green tea, and theaflavins and thearubigins, found in black tea. Research suggests that tea consumption is linked with a lower risk of heart disease and certain cancers, protection of oral health, bone health, and immune function, and perhaps even modest metabolic benefits.

Enjoy tea as a delicious beverage option throughout the day. If you are sensitive to caffeine, you can choose decaffeinated options or herbal teas. To reap the most benefits, skip the premade tea drinks and brew your own—the flavonoid contents of freshly brewed teas are much higher than tea drinks in bottles or cans.

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Coffee. Coffee is loaded with phytochemicals—over 1,000 active compounds with antioxidant properties have been identified in coffee beans. Coffee has been linked with improved mental and physical performance, a lower risk of type 2 diabetes, liver protection, and cancer-fighting properties.

If you are sensitive to caffeine, you can still gain antioxidant benefits from decaffeinated coffee and tea. Also, keep in mind that too much caffeine—naturally found in coffee and tea—can aggravate several health conditions, including gastroesophageal reflux disease, migraines, arrhythmias (irregular heartbeat), sleep disturbance, and benign fibrocystic breast disease.

Red wine. A growing body of research links red wine consumption with specific benefits, including reduced risks of stroke, heart disease, diabetes, multiple sclerosis, Alzheimer’s disease, obesity, osteoporosis, and infectious diseases. In fact, moderate wine consumption halves your risk of dying from coronary heart disease and stroke. Red wine is part of the Mediterranean-style diet pattern, which has been linked with a number of health benefits, including lower risks of heart disease, diabetes, and neurodegenerative diseases.

Red wine is rich in phytochemicals that come from the grapes—about 200 unique types have been identified, including resveratrol. This phytochemical has attracted scientists due to its antioxidant, anti-clotting, anti-inflammatory, and anticancer activities. Second, the alcohol in wine may play a big part in its power; alcohol alone—independent of whether it’s found in wine, beer, or spirits—seems to help fight against cardiovascular disease.

When it comes to your health, the most important thing about wine is to drink it in moderation. The benefits found in a glass of red wine only occur with moderate consumption—one glass (5 ounces) per day for women, and one to two glasses per day for men. Consuming too much wine—or any alcohol, for that matter—can lead to serious health problems. Even moderate alcohol use has been linked with an increased risk of breast and colorectal cancers.

If you already enjoy drinking wine, do so in moderation. If you have a family history of cancer, you may want to discuss the risks associated with drinking alcohol with your health care practitioner.

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VIII. FLAVORFUL ADDITIONS:
FATS, HERBS, SPICES, AND CHOCOLATE

One of the best things about an eating plan for optimum health is that it’s delicious. Fish, beans, whole grains, vegetables, and fruits are even more delicious with flavorful additions of healthy fats, herbs, and spices. You can even enjoy dark chocolate as part of a healthy eating style!

Healthy Fats

At one time, it was thought that a low-fat diet was a “healthy” eating style for everyone. Now, after hundreds of studies, we know that it’s not so much the amount of fat as the type of fat that’s important to heart health. You need an adequate amount of fat—about 45 to 75 grams per day on average—in your diet to help you absorb nutrients, increase your sense of fullness at meals, and promote optimal health and well-being.

Healthy fats are polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs). PUFAs are unsaturated fats found in nuts, seeds, and vegetable oils, such as safflower, corn, sunflower, soy, and cottonseed. Omega-3 fatty acids are a special type of PUFAs linked with a range of health benefits, including heart and brain health. MUFAs are unsaturated fats found in avocados, peanut butter, nuts, seeds, olives, and vegetable oils, such as canola, olive, peanut, sunflower, and sesame. (Many plant foods contain both PUFAs and MUFAs.)

Evidence suggests that if you cut down on unhealthful fats—trans fats found in partially hydrogenated oils, and saturated fats found in fatty meats and high-fat dairy products, including butter—and replace them with PUFAs and MUFAs, you can cut your risk of cardiovascular disease and type 2 diabetes.

For cooking, choose vegetable fats that are high in PUFAs and MUFAs. Look for salad dressings and margarine spreads for breads and baking that are low in saturated fat and rich in PUFAs and MUFAs. Use liquid vegetable oils as much as possible, with special attention to extra-virgin olive oil (see below).

It’s important to keep in mind that even healthy fats are high in calories: One tablespoon of oil contains 120 calories. You don’t need a lot of fat; just one or two teaspoons at each meal will get you the healthy fats you need without an abundance of excess calories.

Extra-virgin olive oil. Your number-one oil in the kitchen should be extra-virgin olive oil (EVOO), the least refined vegetable oil commonly available. EVOO is high in MUFAs, and its original bioactive compounds are intact, since it is cold-pressed or expeller-pressed. (Refined oils have undergone processes that reduce some of their nutrients.)

EVOO consumption has been linked with disease protection, including breast cancer protection, a higher degree of insulin sensitivity, and better heart health.

Contrary to popular opinion, you can cook with EVOO in many methods of food preparation. While EVOO (and other unrefined oils) has a lower smoke point than refined oils, and it does break down at extremely high cooking temperatures, it works well in most typical cooking applications, such as sautéing, grilling, roasting, and baking.

Herbs and Spices

The phytonutrients in spices and herbs have antioxidant, anti-inflammatory, anti-microbial, anti-viral, anti-cancer, cholesterol-lowering, and kidney- and liver-protecting properties. Herbs are the leaves of a plant, such as basil, parsley, thyme, or oregano, and spices are any other part of the plant, such as the buds, bark, roots, berries, or stigmas (cloves, cinnamon, nutmeg, ginger, and peppercorns are examples).

Many cultures use a variety of herbs and spices in their traditional foods. In addition to offering flavor and even food preservation power, these flavorful plants amplify the health potential of every meal. In fact, scientists have observed that populations in countries such as India—known for its rich culinary traditions with dozens of herbs and spices—have lower rates of cancer and Alzheimer’s disease.

Another plus about herbs and spices is that they can help you lower your sodium intake. A high-sodium diet can put you at higher risk for stroke and heart disease. By enhancing the taste of your dishes with flavorful herbs and spices, you can skim the salt from foods, and you won’t even miss it. (See sidebar.)

Pump up the Flavor

Highlighted below are herbs and spices that have received special attention for their health attributes.

• Basil. Basil puts the pizzazz in classic dishes, such as pesto (basil, pine nuts, garlic, olive oil, and Parmesan cheese) and the traditional Italian Caprese salad (fresh tomatoes and mozzarella topped with basil leaves and drizzled with balsamic vinegar). Preliminary studies suggest that basil has lipid-lowering, anti-inflammatory, anti-bacterial, and anti-cancer potential, possibly related to its numerous phytochemicals, such as eugenol, orientin, and vicenin. These aromatic leaves also contain beta-carotene, vitamin K, manganese, copper, and magnesium. Add fresh basil leaves to sandwiches, Thai-inspired wraps and curries, arugula tomato salads, pasta sauces, and even herbal iced tea blends. While dried basil is not quite as flavorful as fresh, keep it on hand to flavor minestrone soup, bean stews, spaghetti sauce, and stuffed peppers.

• Cinnamon. Research has revealed that cinnamon offers a bounty of health rewards. This spice has anti-inflammatory, antioxidant, and antimicrobial effects, which are related to cinnamon’s phytochemicals, including cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. In addition, scientists have revealed that cinnamon may hold promise in glucose control: It appears that cinnamon helps to slow the rate of stomach emptying, which slows the rise of blood glucose that occurs after you eat. And, cinnamon may help boost responsive to insulin (called insulin sensitivity), which can help with diabetes control and treatment.

• Garlic. Garlic is a member of the allium vegetable family, which is known for its health-defending powers. Garlic is packed with a variety of sulfur-containing phytochemicals, such as allicin, alliin, and dithiin. In addition, it contains manganese, vitamins B6 and C, and selenium. These compounds have anti-inflammatory and antioxidant activities, showing promise in lowering cholesterol and blood pressure levels and preventing blood clotting. In addition, garlic has antibacterial and antiviral effects, which might help fight infections. And, garlic may aid in cancer protection, specifically against colorectal and renal cancers.

• Ginger. Ginger has been a part of both culinary and healing traditions for centuries. Ginger has a long historical use as a folk medicine to treat gastrointestinal conditions, and modern science reveals some evidence-backed benefits as well. Ginger has anti-inflammatory and antioxidant actions, possibly related to its phytochemicals called gingerols, responsible for ginger’s unique flavor. Studies show that ginger may be effective in preventing nausea associated with motion sickness and pregnancy. In addition, ginger has shown promise in relieving pain resulting from arthritis, as well as tumor-fighting activity in animal studies.

• Pepper. Pepper comes from a woody vine that grows in tropical climates. After the small flowers appear, they develop into berries that are called peppercorns, which are black, green, or white, depending on their stage of development and processing. Black pepper owes its characteristics to its main phytochemical, piperine, which has been linked with antioxidant, anti-inflammatory, and anti-cancer actions. Red pepper is a completely different plant—it’s the dried fruit pod of the Capsicum family, which includes several spices, such as chili pepper, tabasco pepper, African chilies, paprika, and cayenne pepper. The common denominator of all of these red pepper forms is their fiery heat. The heat of red pepper is traced to its phytochemical capsaicin, which has anti-cancer, anti-inflammatory, and pain-relieving effects.

• Turmeric. The warm, golden spice responsible for the characteristic flavor and color of curry powder is one of the most notable spices in the health spotlight today. Turmeric’s main compound, curcumin, has impressive anti-inflammatory effects comparable to anti-inflammatory drugs, but, unlike drugs, curcumin has no known side effects. Studies have found that curcumin may be helpful in treating inflammatory bowel disease, rheumatoid arthritis, and even cystic fibrosis. It also has been shown to inhibit the growth of certain cancers and to protect the heart by preventing oxidative stress and lowering cholesterol levels. Perhaps the most exciting news about curcumin is its potential role in the fight against Alzheimer’s disease. It appears that turmeric may help inhibit the aggregation of amyloid-B plaques in the brain—a hallmark of Alzheimer’s disease.

• Dark Chocolate. Chocolate is formed by removing cacao (or cocoa) beans from their pods, and then fermenting, drying, roasting, and grinding them into a cocoa liquor, which is a (non-alcoholic) combination of cocoa solids and cocoa butter. Sugar and vanilla are added to cocoa liquor to make chocolate. Dark chocolate contains larger amounts of cocoa solids and smaller amounts of sugar than milk chocolate.

Cocoa beans (and dark chocolate) are packed with flavanols, the main type of phytochemical that has been linked to protection against heart disease, diabetes, dementia, and stroke. In particular, dark chocolate’s effects against cardiovascular disease seem most promising. The nutrients in dark chocolate appear to help bring down blood pressure and cholesterol levels, and may protect the heart by improving endothelium function (cells that line the heart and blood vessels) and insulin resistance.

To gain the benefits of chocolate, choose the darkest variety possible—at least 70 percent cocoa. Every ounce of dark chocolate contains about 170 calories and 12 grams of fat, so enjoy this healthy indulgence sparingly. You also can add cocoa powder to drinks, baked goods, and sauces.

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IX. IN THE KITCHEN

To gain the most health rewards from your diet, prepare most of your foods yourself. By doing your own cooking, you can control what goes into your food, and what doesn’t. Fast-food establishments and even upscale restaurants typically serve up less healthy fare—higher in calories, sodium, and saturated fat—than what you cook up at home, according to several studies.

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Cooking meals can be quicker than calling and picking up a take-out order; all it takes is a little planning. Follow these home-cooking tips to support your healthy eating plan.

• Plan a weekly menu. On your food shopping day, sit down and write out a healthy meal plan for the week. To expand your menu’s variety, try to include one new recipe a week.
• Write out a healthy shopping list. Make sure you have shelf-stable items on the list each week; this ensures that you have on hand the basic ingredients you will need. Then, add fresh items to your list, keeping in mind the seasonal availability of produce.
• Buy easy ingredients. If you’re short on time, turn to some convenient, healthy items, such as pre-chopped onions, minced garlic in a jar, frozen vegetable blends, canned unsalted tomatoes, and bagged lettuce.
• Keep it simple. Healthy eating doesn’t have to be complicated. It can be as easy as stir-fried vegetables with tofu or shrimp over cooked brown rice, or a burrito filled with black beans, lettuce, tomatoes, and avocado slices.
• Brown-bag it. Bring your own healthy food to work. Pack a filling salad—plenty of leafy greens, vegetables, lean protein (beans, tofu, or chicken), and nuts or seeds—and bring the salad dressing on the side. Or, pack up those delicious leftovers from the night before and reheat them at the office.
• Pack your own healthy snacks. Skip the vending machine and bring superfoods as snacks you can enjoy at the office or while traveling. Stow a bag of dried fruits, nuts, and seeds in your purse, carry cut-up vegetables or fruits and nut butter in a cooler bag, or take along whole-grain pita bread and hummus.
• Make healthy foods available. Keep a large bowl of fresh fruit on the counter and a fridge packed with wholesome veggie snacks, like edamame, baby carrots, and broccoli florets; you’ll pick healthy foods more often if they are convenient and easily accessible.

Preserving Nutrients in the Kitchen

Make the most of your wholesome foods by preserving their powerful vitamins, minerals, and phytochemicals.

• Fresh is best, frozen is next. Fresh, ripe produce in season—no cooking required—will usually be highest in nutrients. But what about produce in the middle of winter? USDA data indicate that freezing produce immediately after harvesting retains 95 to 100 percent of most vitamins and minerals, with the exception of vitamin C, which diminishes by up to 30 percent in frozen produce.
• Be water-wise. USDA data shows that up to 50 percent of the vitamin C, thiamin, vitamin B6, and folate content in food can be lost to the water it’s cooked in. In order to retain water-soluble nutrients, use cooking methods like steaming or stir-frying that use little or no water, reduce the amount of water used in steaming and boiling, and reuse cooking water in soups or sauces to capture escaped nutrients.
• Make friends with your microwave. Since it cuts cooking time and water use, the microwave is a nutrient-friendly kitchen appliance. Microwaving preserves higher antioxidant activity in a majority of vegetables than other cooking methods, according to research.
• Preserve the peel. Keeping peels on foods like potatoes, yams, apples, and pears preserves more nutrients, which tend to concentrate just near the surface. In place of peeling, opt for a good vegetable scrubber.
• Use it all. Next time you are getting ready to throw away those beet or radish tops, think again. Many vegetables are entirely edible and rich in nutrients, so using the entire plant, from root to stem, is a sure way to add nutrients to your day.

Meal Planning

Center your healthy meal plans around the proteins, whole grains, vegetables, fruits, healthy fats, and herbs and spices you have learned about in the previous chapters. In order to plan your meals to meet your optimal nutrient needs, use USDA’s MyPlate as a resource. This pictorial guide can quickly steer you to the basics in building a healthy meal. Visit choosemyplate.gov to learn about the amounts of foods in each category you need to consume each day to preserve your health.

Keep Your Eyes on Portion Sizes

One of the most important things about a diet plan that is healthy is to consider portion sizes. Most people significantly underestimate how much food they actually consume. Be more focused on your food intake by eating meals at a dining table rather than eating while working, watching TV, or surfing the Internet. Dish up foods on salad plates rather than dinner plates, and avoid eating out of large containers, such as jars of nuts or bags of chips.

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X. HOW TO USE A CALORIE COUNTER FOR SUCCESSFUL WEIGHT LOSS

Cutting back on calories can help you lose weight, and there are a variety of tools that make it easier to keep count.

For many people, the best way to lose weight is to reduce the number of calories they consume—and a calorie counter can be very helpful. When counting calories, it’s important to get your numbers from a reliable source. And, you need to understand how to read the information that’s available to ensure that you are getting accurate figures. Here are some guidelines to follow to help you get the most out of your calorie counter.

Find a Reliable Source of Information

If you enter the word “calories” into an Internet search, you will get more than 1 possible sources of information. Clearly, there’s a great deal of material available, so choosing an accurate, reliable calorie source is the first order of business.

The U.S. Department of Agriculture has created a site called “Supertracker” that’s designed to help people lose weight by offering guidance and tips from health experts, as well as interactive tools that can help you track the calories you’ve consumed and the calories you’ve burned. Supertracker’s calorie counter is called “Food-a-Pedia,” which provides information on the calorie content of more than 8,000 foods—plus each food item’s other nutrients, including protein, saturated fat, fiber, sodium, and calcium. You can access the Food-a-Pedia by visiting supertracker.usda.gov/foodapedia.aspx.

Use the Tools Correctly

Once you have access to a database that tells you how many calories are in foods, you need to pay attention to the options you’re provided with to get the correct information. Calorie counters often provide information on varying amounts of food, so you need to make sure you’ve chosen the amount you’re eating. You also need to make sure you choose the correct type or variety of food.

Say you want to know how many calories are in a hamburger; you need to specify which type of ground beef the burger is made from (less than 80 percent lean, 80-84 percent lean, 85-90 percent lean, 90-94 percent lean, or 95 percent or more lean) and the size of the cooked burger (is it 3 ounces or 5 ounces?). Sometimes, you’ll need to choose the cooking method; for example, is your salmon baked, broiled, steamed, poached, breaded, or fried? Is it cooked with oil, margarine, or butter, or without any fat?

Calorie counters also provide information on a variety of beverages. For example, if you want to find the number of calories in milk, you need to specify whether the milk is whole, reduced fat, low-fat, or fat-free, and you also need to specify the amount: Are you using one cup on your morning cereal or one tablespoon in your coffee?

Add It Up

Once you’ve looked up your food or beverage, you’ll have to keep a tally of the calories you’re consuming. One effective way to do this is by keeping a food journal in which you write down everything you eat and drink along with the calorie counts for each item. It’s also useful to write down the time you’re consuming the food so you can recognize your eating patterns; if you’re having difficulty keeping your calorie count at or below your target number, identifying when you consume the most calories can help you make changes.

Another key to using a calorie counter is vigilance: To get an accurate count of your daily calories, you must keep track of every food and beverage you consume, along with any condiments, dressings, sauces, or other items you’re using. For example, using one tablespoon of butter on your baked potato racks up 102 calories, and using two tablespoons of creamy ranch dressing on your salad adds 142 calories to your tally.

Fortunately, many websites and smartphone apps will do the calculations for you. For example, the Supertracker website features a program called “Food Tracker”—enter the foods and beverages you consume, and the Food Tracker calculates the calories for each food and provides you with a daily total. (You can find the Food Tracker at supertracker.usda.gov/foodtracker.aspx.)

Losing weight can be challenging, but using a calorie counter can help you fight—and win—the battle of the bulge.