Calories from grains have jumped 45% since 1970

“In 1970, the average American got 430 calories a day from wheat, corn, oats, rye, and other grains. By 2009, we were up to 620 calories a day.”

An estimated 90% of the grain we eat is refined flour, which is a huge imbalance in diets today… Refined grains are not only consumed in excess, but also tend to be huge carriers of SoFAS (solid fats and added sugars!) what do you think about that?

We also eat too many servings from the meat group, solid fats and added sugars, don’t come close to making half of our grains WHOLE grains and are eating too few of vegetables, low fat dairy and fruits!

Nutrition Action; Still Not Getting It? 10 Messages That Don’t Seem To Stick; June 2012

Tip of the day: “Be as lean as possible throughout life without being underweight”

Obesity is clearly linked to breast cancer in postmenopausal women, adenocarcinoma of the esophagus, and cancers of the colon, rectum, uterus, kidney, and pancreas. Evidence is also showing that obesity is linked to cancers of the gallbladder, liver, cervix, and ovary.

Main ways to reduce your risks of developing cancer are maintaining healthy body weight through physical activity and diet as well as obviously holding back from tobacco. People who maintain a healthy weight have a lower risk of cancer than those who have gained and then lost weight.. this is why children need to be educated of healthy eating at a young age! However if you are already overweight, it’s still worth it to lose that weight because your chances of developing cancer still are lowered.

So keep all of these helpful tips in mind the next time you reach for fried foods or sweets.. it pays to eat healthy!

Source: Nutrition Action; Still Not Getting It? 10 Messages That Don’t Seem To Stick; June 2012

Summer eating Strategies

Simple strategies to stay healthy during the summer..

  • Eat Breakfast: eating breakfast has been shown to help minimize impulsive, unplanned snacking during the day. Examples:  Greek Yogurt, berries, and whole grain cereal. A whole wheat English Muffin, melted reduced fat cheese and a piece of fruit.
  • Include protein in your meals and snacks: Protein will have the most dramatic effect on satiety or that feeling of fullness.
  • Eat salad before your dinner: Consuming a large, high volume, low calorie salad before a meal can reduce the calories eaten at that meal by over 10-percent.
  • Add fruits or vegetables to all your meals: They will fill you up!
  • Add healthy fats to your meals and snacks: Fat slows the movement of food out of the stomach into the intestines so it will also prolong satiety.

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