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Superfoods For Dummies, Pocket Edition von Agin, Brent (eBook)

  • Erscheinungsdatum: 08.12.2010
  • Verlag: For Dummies
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Superfoods For Dummies, Pocket Edition

Brent Agin, MD, is a family physician in private practice focusing on wellness medicine, diet, nutrition, and improving one's health. Shereen Jegtvig, MS, is a health and nutrition writer.


    Format: ePUB
    Kopierschutz: AdobeDRM
    Seitenzahl: 144
    Erscheinungsdatum: 08.12.2010
    Sprache: Englisch
    ISBN: 9781118042816
    Verlag: For Dummies
    Größe: 702 kBytes
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Superfoods For Dummies, Pocket Edition

Chapter 2

Bringing Superfoods into Your Life

In This Chapter

Getting superfoods into your diet

Figuring out how much to eat

Finding superfoods in restaurants

C hoosing superfoods is beneficial no matter what the rest of your diet is like, but the results are magnified when those superfoods are incorporated into a diet that's healthful overall.

Getting started isn't all that difficult, and after you get moving, you'll want to keep your superfoods diet going, even at restaurants and parties. In this chapter, you discover how to incorporate superfoods into your lifestyle - at home, at work, or at play.

Transforming Your Diet into a Superfoods Diet

A superfoods diet isn't like a fad diet or crash diet that requires you to give up or severely restrict any nutrients. A healthy diet includes foods of all kinds, because when you eliminate certain food groups or nutrients (such as bread and cereals, carbohydrates, or fats), you feel deprived, and then you go off whatever diet you were on. By choosing a superfoods diet, you reduce the amounts of not-so-healthy foods you eat and focus on adding lots of healthy (and delicious) foods from all the food groups.

The changes you make in your diet will last your whole life. You do need to sacrifice a little bit, like cutting way back on eating greasy processed foods and sugary snacks, but the payback is enjoying a healthy, youthful body.

Making the shift: Foods you should eat more or less of

Start with a basic healthy diet. Eat less of the foods that are bad for you and more of the foods that are good for you. First, restrict these foods:

Extra added sugar, including sucrose and high fructose corn syrup: Replace regular soda with caffeine-free diet soda or water. Cut back on candy, pastries, and other sweets. Sweeteners add calories fast but don't add any nutrition. Instead, eat superfood fruits that are naturally sweet, and you won't miss the sugar.

Saturated and trans fats: Cut back on fatty red meats, switch to nonfat milk, and avoid processed foods and stick margarines that have "partially hydrogenated oil" as an ingredient. Choose seafood, skinless chicken, turkey, lean beef, and pork, but avoid anything that's deep-fried. Substitute superfood fish and legumes for red meats to get the protein you need without the saturated fats. Replace trans fat-laden stick margarine with olive oil or with margarines made with olive oil, flax oil, or canola oil.

Extra sodium: It's okay to sprinkle some salt on your foods, but watch out for extra salt and sodium hidden in highly processed and canned foods and most boxed meal mixes. Superfoods in their natural forms are low in sodium. Look for low-sodium versions of canned foods, or opt for fresh or frozen whenever possible.

Replace the restricted items in the preceding list with healthier alternatives by eating more of these:

Healthy fats: Eat foods rich in omega-3 fatty acids, such as fish, flax, chia, pumpkin seeds, and canola oil. Choose olive oil, avocado, and nuts for healthy polyunsaturated and monounsaturated fats.

Fiber: Increase your intake of fruits, vegetables, and whole grains. Most days you should choose more vegetables than fruits. And consume whole-grain breads, cereals, and pasta to add much-needed fiber.

Healthy proteins: The best protein sources include meats, seafood, eggs, dairy products, nuts, and legumes. What makes a protein source healthful is not the type of protein, but how that source is prepared. For example, grilled shrimp is good, but shri

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