In today’s hurried, harried world of food shopping, many people take the claims on the fronts of food packages -”healthy,” “low carb” or “low fat” – as the final word on nutrition.

But by failing to read the small print, particularly the “Nutrition Facts” panel and the ingredients list, consumers may not be aware of what else they are getting, namely added sugars and trans fats. For example, did you know that a chocolate peanut butter PowerBar Performance Bar has 20 grams of sugar? That’s twice the amount of sugar in a Krispy Kreme original glazed doughnut.

Reading labels, particularly if you are following a controlled-carbohydrate lifestyle, is one of the best ways to take control of what you buy and eat.

“We believe – and emerging science confirms – that a high- carbohydrate diet, particularly one that includes a significant amount of added sugars in a variety of forms, contributes to many health-related concerns,” said nutritionist Colette Heimowitz, vice president of education and research for Atkins Health & Medical Information Services. “Thus, it’s crucial to read the labels on all packaged foods.” Read more

What’s for dinner tonight? I bet it’s not Raisin Bran or Grape Nuts, but why not? Research shows that whole-grain cereal is an excellent source of vitamins and fiber, and is low in calories and saturated fat. But in America, cereal is supposed to be eaten for breakfast. It’s not supposed to be eaten for dinner. We can’t do that. Says who? The advertisers, that’s who. What if Kelloggs launched a “dinner cereal?” and put a lot of marketing dollars behind the idea? Certainly this “dinner cereal” wouldn’t be different from any other cereal; it would just give us “permission” to steer away from the norm and do things a little differently. And I guarantee there’d be a lot less overweight people in the world.

About 7 years ago I put my theory to the test. I ate cereal for dinner 5 nights a week for about 4 months, and I can honestly say that my stomach was flatter than ever, I never felt full or bloated and I got used to it pretty quickly. In fact, I found myself driving home from work excited about what cereal I was going to have that night, and I looked forward to it. I felt great. Read more

Get ready to lose 10 pounds! By paying attention to the amount of food you eat, eliminating unnecessary sugar and fat from your foods and making sure you include absolutely delicious meals and snacks to keep your taste buds happy. Use this easy-to-follow and super healthy diet plan to lose the first 10, the last 10, or any 10 in between! Because it’s a balanced and flexible program, you can stay on this diet as long as it takes.

Top Fast Secrets
Keep track of everything you eat and drink. No need to estimate calories – just write down the type of food or beverage and the amount.
Cut your fat intake in half, that means half as much margarine or butter on toast, vegetables and your muffin, half the mayonnaise on your sandwich, and half the oil in the pan when you saute foods. You get the idea!
Limit the sugar treats to three times per week maximum.
Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.
Eat at least one meatless lunch and dinner each week to reduce fat, increase fiber, and get yourself into the habit of building meals around whole grains, beans and vegetables.
If you’re not currently using skim milk, go down to the level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent.
Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.
Instead of fruit juice for breakfast or snack, drink water. Add a slice of lemon or lime for zest.
Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.
Choose one to two servings of foods made from whole grains with every meal.
Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!
Choose calories you can chew – that means only calorie-free beverages (except for milk) Sodas are loaded with empty calories, and fruit juices provide less fiber and vitamins per calorie than the fruit they’re made from.
Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choice tends to be higher in calories and lower in satisfaction. Read more