10 Nutrition Rules You Never Knew

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By: , – Kim Tranell, Woman's Day
3/25/2013 6:00 AM   :  12 comments   :  37,339 Views

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Load up on fruits and veggies. Never skip breakfast. Watch your portion sizes. While you've got a pretty good handle on the healthy eating basics, there are some lesser-known guidelines that could help you lose weight, feel fuller faster and boost the nutrients in your food. "The key is figuring out which ones translate to your lifestyle," says Stephanie Middleberg, RD, founder of Middleberg Nutrition in New York City.

So here are, 10 quirky tips you've likely never heard before—test them out and determine which work best for you. 
 
1. Don’t eat fruit alone.

Grabbing an apple as a 4 P.M. snack to hold you over? That's fine. Your all-fruit smoothie or gigantic bowl of melon, on the other hand, isn't going to work as a stand-alone meal, says Keri Glassman, RD, author of The New You and Improved Diet. Fruit is all carb, which makes your blood sugar spike, then drop—leaving you hungry (and tired) an hour or so later. For a meal or snack that lasts, combine fruit with protein or healthy fat, both of which slow down digestion and prevent that sugar rush. Think: 2 Tbsp of peanut butter for dipping apple slices; 1 cup of yogurt or half an avocado blended into your smoothie; or ½ cup of cottage cheese to top off your bowl of pineapple.
 
2. Whole grain isn’t always better.

If you're choosing whole-wheat bread over the white stuff, you're probably doing your family a favor—whole grains lower your heart disease riskkeep you fuller longer and more good things. But a new Harvard School of Public Health study found that many products with the Whole Grains Council's Whole Grain Stamp are actually higher in sugar and calories than those without the label. "A whole-grain sugar cereal is still a sugar cereal, and a whole-grain cookie is still a cookie," says Glassman. That’s why experts suggest getting whole-grain goodness from the purest sources: unsweetened oatmeal, popcorn, quinoa, brown rice and whole-wheat pasta. As for whole-grain cereals and breads, look for products that have at least 3 grams of fiber yet no more than 6 grams of sugar or 100 calories per serving, says Glassman. 
 
3. Pass up fresh produce—sometimes.

Get this: The longer "fresh" produce sits around, the more nutrients it loses. So if broccoli or berries are trucked across the country before hitting your grocery store, buying frozen may be better—especially in winter. "Frozen fruits and vegetables are preserved at peak ripeness," says Middleberg. "This traps nutrients and usually makes the food taste better too, which means you’ll eat more." 


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Comments

  • KIT1197
    12
    Concerning grains, is bulgar a good choice. If trying to reduce grains, what about lentils for breakfast? What would be an appropriate serving and nutrient info for this? - 5/5/2013   10:19:54 PM
  • DLSORREL
    11
    LOVED THIS ARTICLE: The 75 Best Weight-Loss Tips Ever - 3/27/2013   1:18:31 AM
  • 10
    Hey 1GROVES2, if you click the link that says "Click here and get more nutrition rules from Woman's Day" you'll get the remaining 7 tips. - 3/26/2013   11:33:44 AM
  • TIMETOSHINE43
    9
    Good information. Never knew about the produce. And, great idea about sweets in the morning. I always crave sweets around 3pm...so I will try to see if this works for me. - 3/26/2013   11:31:30 AM
  • 8
    Okay....there are only 3 "rules" in this article, not 10!....this is more than annoying, it is a big fat (yes, SP FAT!) line of deception! - 3/26/2013   9:34:25 AM
  • JMB369
    7
    Some good ideas but once again I object to being taken to another site to finish reading an article. Next time I won't! I understand that advertising helps keep SP free, but I find this annoying. - 3/26/2013   9:18:09 AM
  • 6
    I usually have a protein shake for my breakfast with 1 cup almond milk, fruit of my choice it is usually a banana or frozen banannas, strawberries and blueberries...I add some protein powder which is very high in protein, low carbs low in sugar...try the Vega Smoothie is good...I sometimes add flax oil or flax seeds, chia seeds too. Makes a nice thick like shake and will hold me till lunch... - 3/26/2013   8:09:30 AM
  • 5
    I'm not a fan of fruit (especially apples) on an empty stomach, it tends to give me the gripes. I think a boiled egg or a small tin of tuna does a better job of "keeping you going" than a piece of fruit ever could.

    I don't know where the idea that frozen foods are bad ever came from, vegetables that have been frozen are the freshest you can buy short of growing your own. - 3/26/2013   3:52:57 AM
  • 4
    I read an article on SparkPeople some time ago that stated that if you eat a "sweet" or sugary breakfast, you were more likely to crave sugar all day; yet this article says to satisfy your sweet tooth at breakfast to help you eat less sugar the rest of the day. They can't both be right, can they? - 3/25/2013   9:00:01 PM
  • RACEWELLWON
    3
    I agree with article to some extent , it contains valuable info , but as everyone is different , whole wheat bread is not the answer for people with oxalate calcium kidney stones - white flour, white vegetables and white rice are recommended for prevention of Kidney Stones if you are a Chronic Stone producer and are in danger of obstruction. Every thing in moderation. - 3/25/2013   11:57:25 AM
  • 2
    I really like this information! - 3/25/2013   11:23:13 AM
  • KCHRISTY6
    1
    I think there were a few bits of sound advice in this article, but I do have an issue with the reasoning behind the "full fat salad dressing" item. It mentioned that you should use it because your body needs some fat to digest the vitamins in the vegetables. However I think it's worth noting that if a salad is your meal, it probably has some avocado, or nuts, or cheese on it, which all contain fat. And if a salad is a side to your meal, your entree probably has enough fat in it to help your body absorb the vitamins from the salad. I'm not saying the article was wrong, but if you really enjoy your fat free dressing, I wouldn't change to full fat based on the reason listed here. - 3/25/2013   7:48:32 AM

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