your vitamins. Get your pizza with double the sauce and light
cheese. And if you must eat a Big Mac, remember at least to rinse
it down with lots of water. Find out why, and check out 20 head
starts to a healthier diet.
to some experts talk, you'd think healthy eating was more complicated
than the arterial map of Larry King's chest. Carbohydrate-to-protein
ratios. Phytochemicals. Antioxidants. It's enough to make you
nostalgic for high-school trigonometry class.
get out the slide rule just yet: We have an easier way to improve
what you eat. Adopt some of the following smart habits. These
20 simple tactics if you stick to them regularly
will help you get more of the stuff you need into your diet while
eliminating the stuff you don't. The best part? Before long you'll
be dining like a nutrition expert, without even thinking about
Milk Before Coffee
put coffee in your milk instead of milk in your coffee. Fill your
mug to the rim with skim milk first thing in the morning. Drink
it down until all that's left is the amount you'd normally add
to your coffee; then pour your java on top. You just took in 25
percent of the vitamin D you need every day, and 30 percent of
vitamins every morning. Study by study, evidence is mounting that
a standard multivitamin fills enough of the gaps in your diet
to make a real difference. For example, a recent study at the
Fred Hutchinson Cancer Research Institute in Seattle showed that
people who took a multivitamin supplement and 200 I.U. of vitamin
E for 10 years were half as likely to get colon cancer.
glasses of water before every meal. This will do two things
keep you hydrated and make you eat a little less. A Dutch study
showed that drinking two glasses of water can make you feel less
hungry, possibly reducing your food intake and aiding weight loss.
Heavy on the Sauce
your pizza with double tomato sauce and light cheese. Men who
eat a lot of tomato products tend to have less prostate cancer
probably because tomatoes are a rich source of lycopene,
a type of carotenoid that's believed to cut your risk of cancer.
If you double the sauce on your pizza, you get double the lycopene.
Reducing the mozzarella by just one-third (you won't miss it)
will save you 20 grams of fat. That's as much as in a McDonald's
your sandwiches with double tomato slices. Another chance for
a healthy dose of lycopene.
on everything. Research has revealed that onions are so healthful
they're a top source of heart savers called flavonoids
that it's practically your duty to eat them lavishly on
hot dogs, pizza, burgers, and sandwiches. And speaking of junk
Wash Down That Big Mac
eat fast food, drink two glasses of water afterward. Big Macs,
subs, fries, and pepperoni pizza are all loaded with fat and sodium,
which can be hellish for your heart. You can't do much about the
fat once you've eaten it, but you can flush away some of the excess
sodium by drinking plenty of fluid afterward, says Tina Ruggiero,
R.D., a New York City dietitian.
When the waitress
asks what you want to drink, always say iced tea. The more we
learn about tea, the more healthful it looks. A recent U.S. Department
of Agriculture study found that a serving of black tea had more
antioxidants crucial to your body's defense against heart
disease, cancer, and even wrinkles than a serving of broccoli
Have an afternoon
snack every day at 3 o'clock. A nutritional boost between lunch
and dinner wards off fatigue and keeps you from overindulging
later, says Keith Ayoob, Ed.D., R.D., director of the nutrition
clinic at the Albert Einstein College of Medicine's Rose F. Kennedy
Center. Just don't scarf down a candy bar. Try yogurt and fruit,
crackers and cheese, or eat an egg (hard-boiled), an apple,
and a thirst-quencher like bottled water. All of these foods will
give you long-lasting energy.
the skin on your fruit. If you peel apples or pears, you're throwing
away heavy-duty nutrients and fiber. Same goes for potatoes. Go
ahead and peel oranges, but leave as much of the fibrous white
skin under the rind as you care to eat it's loaded with
flavonoids. Ditto for the white stem that runs up the middle.
Lots of Water
Put a bottle
of water in the office freezer every night before you leave work.
You already know that you should drink eight glasses of water
a day, but how are you supposed to do it? Fill a half-gallon bottle
in the morning, and make sure you've downed it all by the time
you go home. If you like your water cold and you have access to
a refrigerator, fill the bottle partially the night before and
stick it in the freezer. Next morning, fill it the rest of the
way. You'll have ice-cold water all day.
buy grapefruit, go for red instead of white. Remember lycopene,
that stuff in tomatoes that may fight prostate cancer? It's what
makes tomatoes red. And it's responsible for the color in ruby
red grapefruit (Watermelon and guava also have some).
every Wednesday. Actually, the day doesn't matter; the important
thing is to have it once a week. Salmon is a rich source of omega-3
fatty acids, a type of fat most experts say we don't get enough
of. Omega-3s seem to keep the heart from going into failure from
arrhythmia men who eat fish once a week have fewer heart
attacks and they may even ward off depression. A weekly
serving of salmon should supply the amount of omega-3 fats you
Rinse Your Meat
your meat. Here's an easy way to cut the fat content of your secret
chili recipe: As soon as you finish browning the ground beef,
pour it into a dish covered with a double thickness of paper towels.
Then put another paper towel on top and blot the grease. If you
want to remove even more fat, dump the beef into a colander and
rinse it with hot (but not boiling) water. The water will wash
away fat and cholesterol. Using these methods together can cut
50 percent of the meat's fat content.
have salad, keep the dressing on the side. Here's the drill: Dip
your fork in the dressing first, then spear a piece of lettuce,
then eat it. Sound dumb? In fact, it's one of the smartest habits
you can have. Four tablespoons of, say, honey-mustard dressing
can have 60 grams of fat nearly an entire day's worth
for an average guy.
eat broccoli, put a little margarine, olive oil, or cheese sauce
on it. This is our kind of nutrition advice. Broccoli is a rich
source of beta-carotene one of the major antioxidants
your body needs. But beta-carotene is fat-soluble, which means
it has to hitch a ride on fat molecules to make the trip through
your intestinal wall. Without a little fat in the mix, your body
won't absorb nearly as much beta-carotene.
seconds on vegetables. If we had to pick one food that represents
the best insurance for long-term good health, vegetables would
be it. Your daily goal: Three servings minimum. A serving, by
the way, is 1/2 cup. Think of a tennis ball it's about
half a cup in volume.
Watch the Fat, but Eat Dessert
Do a fat analysis
before every meal. It's tempting to go fat-free at breakfast and
lunch so you can indulge in a high-fat dinner. Wrong. Studies
show that, for several hours after you eat a meal with 50 to 80
grams of fat, your blood vessels are less elastic and your blood-clotting
factors rise dramatically. William Castelli, M.D., director of
the Framingham Cardiovascular Institute, says, "The immediate
cause of most heart attacks is the last fatty meal." Spread your
fat intake over the whole day.
(a little) dessert. Here's why: Sweets such as cookies and low-fat
ice-cream bars signal your brain that the meal is over. Without
them, you might not feel satiated which might leave you
prowling the kitchen all night for something to satisfy your sugar
Eat a bowl
of dry cereal every night before you go to bed. A low-fat, low-calorie
carbohydrate snack eaten 30 minutes before bed will help make
you sleepy, says Judith Wurtman, Ph.D., of the Massachusetts Institute
of Technology. The nutrition bonus? Cereal is one of the easiest
ways to reduce your fiber deficit. Most men eat only half the
25 to 35 grams of fiber they need daily. So pick a cereal that
has at least five grams of fiber per serving.
Reference Source 104