"High" & "Lean" Foods

Many foods will make claims on the front of the box or container. At the grocery store you may see many items that use the words, “free,” “low,” or “high.” But what do these claims really mean?

A food product can be labeled "High" if the food contains 20% or more of a given nutrient. for example, whole grain cereals are often "high in fiber."

"Lean" and "Extra Lean" are used to describe the fat content of meat, poultry, and seafood.

• Lean: less than 10 grams of fat per serving.
• Extra Lean: less than 5 grams of fat per serving.

"Low" Foods

Many foods will make claims on the front of the box or container. At the grocery store, you may see many items that use the words, “free,” “low,” or “high.” But what do these claims really mean?

A food product can be labeled “Low” if the food can be eaten often without exceeding the recommended daily value for a given nutrient. This term is usually applied to fat, saturated fat, cholesterol, sodium or calories. See examples below.

• Low saturated fat: 1 gram or less per serving
• Low fat: 3 grams or less per serving
• Low cholesterol: 20 milligrams or less total cholesterol and 2 grams or less saturated fat per serving
• Low sodium: 140 milligrams or less per serving
• Low calorie: 40 calories or less per serving

The "low" distinction may also be referred to as “little,” “few,” or “low source of.”

"Free" Foods

Many foods will make claims on the front of the box or container. At the grocery store, you may see many items that use the words, “free,” “low,” or “high.” But what do these claims really mean?

A food product can be labeled “free” if the food contains very little to none of a specific nutrient. It can apply to fat, saturated fat, cholesterol, sodium, sugar, or calories.

More specifically, an item can be considered "calories-free" if it contains less than 5 calories per serving. A food may be considered "fat-free" if it has less than ½ gram of fat per serving.

Healthy Resolutions

Every year thousands of people resolve to eat better, exercise more, or lose weight. Yet, a month or two into the year, their resolutions seem to fade away. Below are some tips to help you maintain your healthy resolutions throughout the year.

• Baby Steps: You want your goals to be challenging, but not over-ambitious. Setting your goals too high can be overwhelming when you don't see immediate progress.
• Milestones: Set monthly milestones. Have short-term goals that you can celebrate along the way.
• Make it Real: Working towards an actual event with a deadline rather than an arbitrary goal can be helpful. For example, register to run a race, schedule a difficult hike, or plan to attend a fancy event where you want to fit into a specific outfit.
• Be Flexible: Life is constantly changing. Be willing to make changes to your goals and your plans also. If you aren't seeing the progress you'd like, don't just throw your goals out the window; instead, modify them as needed.

Rules of Fives

With all the holiday parties and rich food available this time of year, holiday eating can easily turn to overeating. To avoid eating too much, keep in mind the Rule of Fives.

• Count to FIVE. Taking food that's in front of you can be almost automatic. It's easy to eat calories without even realizing. Next time you reach for something, press "pause" and ask yourself if you really want or need it.
• Stay FIVE Feet from the Food Table. When you are at a party or social gathering, if you stay close to the food table, you are more likely to keep snacking. Dish yourself a small plate and then try to stay at least five feet from the food.
• Wait FIVE minutes before going back for seconds. Oftentimes food tastes so good, we go back for more before we've even had time to let the first helping settle. Allow yourself five minutes after eating and then determine if you still really want that second helping.

Fitness Wish List

What is on your wish list for this Christmas? This holiday season rather than just wishing for the latest and greatest electronic device, add a few fitness goals! Taking the time right now to create goals, or wishes, will help you stay on track during the holiday season.

A goal is a wish that you are dedicated to; therefore, you plan and work for it. Follow these goal setting tips to help make your wish come true:

1. Think of a fitness wish and write it down. Be specific. Rather than just saying “I wish that I won’t gain any weight this holiday season”, add details to your goal. A goal should be specific and well-written so that you know exactly what you are aiming for.

2. Be honest and realistic. Are you really willing to not eat any sweets this holiday season? If not, don’t make that your goal! Give yourself an exact number of sweets or a specific type of desserts you may eat.

3. Tell your friends and family your goals and ask them to help you. Achieving goals takes more than your will power! By telling your friends and family your goals, you now have a support system to help you when you feel like giving up.

4. It is very motivating to see what you have accomplished. Find a way to track your progress. This way not only will you see what you have left to do, but also what you have already done.

Fiber

Fiber

Fiber is the indigestible portion of plant food. Fiber is a nutrient that has a lot of health benefits, namely:

• Prevents health issues such as heart disease, some cancers, and digestive problems
• Increases feelings of fullness (which can help with weight loss)
• Can aid in lowering cholesterol

Snacks throughout the day are great for increasing your fiber. This week try a new, high fiber snack each day.

• Day 1: Eat a whole grain, unsweetened cereal with at least 4 grams of fiber a serving. Or mix it into your regular cereal.
• Day 2: Eat two apples today.
• Day 3: Take on container of yogurt and mix 1/3 cup All-bran cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries. This yummy yogurt mix gives you a whopping 12.2 grams of fiber- nearly half your daily allowance!
• Day 4: Dip baby carrots and broccoli florets into low-fat ranch dressing.
• Day 5: Snack on whole grain crackers.
• Day 6: Snack on a side salad with kidney beans or chickpeas (aka garbanzo beans) on top.
• Day 7: Mix together peanuts, raisins, a high-fiber cereal like All-Bran, and some chocolate covered soy nuts.