Smart Diet Tips: Breakfast And Lunch Makeovers

Just like hairstyles and wardrobes that can look frozen in time, diet beliefs may need to be updated, too:

Carbs are not the enemy: Anyone who lived through the Atkins era may still suffer from carbohydrate phobia, says Dr. Lorrie Elliott, associate medical director at Northwestern Memorial Hospital's Center for Partnership Medicine. Rather than low carb, today's mantra is good carb: whole grains, vegetables, fruits and legumes.

Not all fat is bad: After years of stocking their kitchens with fat-free foods, many Boomers have a hard time embracing the notion that some fats are good for you, says dietitian Dawn Jackson Blatner, a spokeswoman for the American Dietetic Association.

Nuts, avocados and olives were once eschewed for their fat content, but these plant sources of monounsaturated fat have impressive cholesterol-lowering powers. Many fats also provide vitamin E, an antioxidant that is good for the heart and brain.

Eggs can be an ally: Outdated science made many Boomers grow up fearful of eggs, says dietitian David Grotto, author of 101 Foods That Could Save Your Life.

Now scientists know saturated fat and trans fat have a greater impact on the cholesterol in our blood. Eggs are high in cholesterol, but they're low in saturated fat. They also supply valuable nutrients, including lutein and zeaxanthin that may protect against age-related eye diseases like macular degeneration and cataracts.

Better breakfasts Eating breakfast has anti-aging benefits equal to 1.4 years, according to Dr. Michael Roizen, creator of the RealAge program. Try these switches from your typical a.m. options.

Instead of this: McDonald's McSkillet Burrito with Sausage (610 calories, 36 grams fat)

Try this: McDonald's Egg McMuffin (300 calories, 12 grams fat)

Instead of this: Dunkin' Donuts sesame bagel and cream cheese (570 calories, 25 grams fat)

Try this: Dunkin' Donuts Egg Cheese English Muffin Sandwich (280 calories, 9 grams fat)

Lunch makeovers Don't assume that a big salad is the best choice if you're watching calories and fat, says Elliott. She suggests soup with a smaller side salad, an appetizer or an entree with two sides of vegetables.

Instead of this: Chili's Chicken Caesar Salad (1,010 calories, 76 grams fat)

Try this: Chili's Guiltless Chicken Sandwich (490 calories, 8 grams fat)

Instead of this: Romano's Macaroni Grill Parmesan-Crusted Chicken Salad (1,190 calories, 63 grams fat)

Try this: Romano's Macaroni Grill "Skinny Chicken" (330 calories, 5 grams fat)

Instead of this: McDonald's Southwest Salad with Crispy Chicken and Ranch Dressing (570 calories, 31 grams fat)

Try this: McDonald's Southwest Salad with Grilled Chicken and Low-fat Balsamic Vinaigrette (360 calories, 12 grams fat)

Source: Nutrition information from company Web sites.

International Cycle

February 27, 2006

A meta-analysis of results suggest that low-carbohydrate and low-fat diet is similar to the role of long-term weight loss, but limit the intake of carbohydrates increased the low-density lipoprotein cholesterol (LDL-C) level.

The analysis included five clinical trials, including a total of 447 cases of subjects, aged 42 to 49 years old, they follow the low-carbohydrate diet, daily intake of carbohydrates does not exceed 60 g, or follow the low-fat diet programme, which is Days from the fat get the energy up to a maximum of 30 percent.

One of the three follow-up trial lasted 12 months, the two tests follow-up period of six months, results showed that six months later, the low-carbohydrate diet, diet and adhere to the situation better than to accept low-fat diet subjects, the two The proportion of the group were 70% and 56%.

In addition, six months, following the low-carbohydrate diet to reduce the subjects were an average of 3.3 kg weight, rather than accept low-fat diet of the subjects. However, 12 months, two different subjects of weight loss diet, blood pressure and to complete the test was similar.

The researchers investigated the one recorded in the four tests of blood lipid values, they found that after six months, low-carbohydrate diet the subjects of the total cholesterol level higher than the low-fat diet were 8.9 mg / dl, 12 months later, the total cholesterol level Higher than the value of 10.1 mg / dl.

With a similar, six months and 12 months later, the subjects of the low-carbohydrate diet than LDL cholesterol levels were higher than the low-fat diet were 5.4 and 7.7 mg / dl.

However, compared with the low-fat diet subjects, six months later, the low-carbohydrate diet is to have a beneficial HDL cholesterol levels increased (4.6 mg / dl), and lower triglyceride levels (22.1 mg / dl).

From the University Hospital of Basel, Switzerland, Alain Nordmann and his colleagues concluded that: In the absence of low-carbohydrate diet can reduce cardiovascular morbidity and mortality evidence, at present can not recommend this diet to prevent cardiovascular disease.

Additional information :

From www.sun-sentinel.com:
Low carb recipes, sugar free dessert recipes and a low carb restaurant guide. Low Carb Recipes are ideal for induction phase of Dr. Atkins.
Use diet alone, by restricting carbohydrates, to control type 2 diabetes and to lose weight. It also improves cholesterol.
Atkins' New Diet Revolution also provides tips on how to jumpstart the program, delicious recipes, case studies, new information on how to do Atkins, and.
Anne Collins Low Carb Diet runs for four weeks. After this, you may continue your weight loss by repeating the diet, or switch.
Learn more about how to effectively control gestational diabetes through creating daily meal plans by following.
Delicious low carb foods for a yummy low carb diet low carb foods, snacks, recipes plus. And not all diabetic foods are appropriate for a low carb diet.
Low carb diet information and links to low carb diet products that will help you lose weight.
Collection of low carb diet recipes, information about the diets and discussion forum for low carbohydrate.