Author: AIPM

Looking to lose weight? Think a happy thought before you eat. A Cornell study has found that mood and food do more than just rhyme. Your mood impacts what kind and how much food you eat.

“People use food to either maintain a good mood or regain a good mood, and if you’re already in a good mood, you tend to eat more healthfully than if you’re in a bad mood,” said Professor Brian Wansink, whose study was published in the Journal of Consumer Psychology.

“The take away of this study is you can change your mood and eat better. Before a snack or meal, think of something that makes you happy or grateful, and you’ll eat less and better,” said Wansink.

Walking down the aisles at the store can feel like you’re in the middle of a commercial. Words like “low-fat,” “reduced calorie,” and “made with real fruit” appear on food packages, making them sound healthy. But how do you know if these foods are really good for you?

No matter what claims are on the package, you can find out if a food is a good choice by looking at the nutrition facts panel. It may take some detective work, but there are ways to find out which foods you should put in your cart – and which ones are better left on the shelf.

Count your sugar grams.

Many processed foods contain lots of added sugar. This includes “healthy” foods, such as granola and dried fruit. Check out how many grams of sugar are included per serving size. The American Heart Association says women should not exceed 25 grams of sugar per day, and men should not exceed 37.5 grams.

If the food contains 13 grams of sugar per serving, for instance, that’s about half of a woman’s daily sugar intake. Some yogurts, even ones labeled as “healthy” and “low-fat,” can have up to 12 grams of sugar in one serving.

Look at the type of fat.

Certain types of fat are good for you in moderate amounts. Monounsaturated and polyunsaturated fats can help lower cholesterol levels. These are found in vegetable oils, such as canola and olive, as well as avocados, nuts and fish.

Many processed foods contain trans fats, which should be avoided whenever possible. Saturated fats, found in dairy, meat, and some processed foods, should be limited. The AHA says this type of fat should not exceed 5 to 6 percent of your total calories. Example: A person who eats 2,000 calories a day should not eat more than 13 grams of saturated fat. A person who eats 1,500 calories a day should not exceed 10g.

Compare fiber content.

When shopping for grains, such as bread, pay attention to the amount of fiber they contain. Processed, white breads often contain little to no fiber. Whole grain breads, by contrast, are often higher in nutrients and contain 2 to 5 grams of fiber per serving.

Fiber is also found in fruits, vegetables, nuts and legumes, such as beans. Women should aim for 25 total grams per day, and men 38 grams.

Weight loss can be a difficult task. What works well for one person may not work for another. In addition, so many foods on store shelves claim they are “natural,” “reduced calorie”  or “light.” Does this mean you should eat them when you’re trying to lose some weight?

Weight-loss or “diet” claims on food aren’t always a sign that you should eat them when you’re hoping to slim down. Some of these foods can be filled with unhealthy additives, sugar or salt. Beware of these “healthy” foods during your next trip to the store:

Low-calorie or light breads

While some lower calorie breads are nutritious, others are not. Some diet breads contain little to no fiber. Because fiber makes you feel full, these diet breads may make you feel hungry soon after eating them. Before buying any “light” or diet breads, check the nutrition label for fiber content. You may be better off eating a “whole grain” type of bread that contains more nutrition and fills you up.

Light yogurt

Yogurt can be a healthy choice, filled with calcium, friendly bacterial cultures and protein. But, many “light” yogurts have low protein and contain additives such as artificial sweeteners, leaving you feeling hungry again before your next meal. For a healthy yogurt, look for one that contains little to no added sugar or sweeteners, and at least 10 grams of protein. Many Greek varieties contain a good amount of protein. Sweeten your yogurt with fresh or frozen fruit.

Light salad dressings

Many salad dressings cut out extra fat from oils, replacing it with sugar, salt and flavorings. But, the healthy fats found in vegetable oils like olive oil don’t have to be avoided completely. In fact, small amounts can help you feel full and are heart-healthy. Add a splash of olive oil and your favorite vinegar to salad for a healthy dressing without unhealthy ingredients. The key is to limit the amount of oil to 1-2 teaspoons at a time.

Granola

This food seems so healthy, packed with whole grain oats, raisins and nuts. But, many granola cereals and snacks contain loads of sugar, making it easy to eat a few hundred calories in one portion. If you enjoy granola, measure out your serving size to see how much you are really eating. And, look for varieties with little to no added sugars and salt.

Sources: Academy of Nutrition and Dietetics, Department of Health and Human Services, National Institute on Aging

Ingredients:

1/2 cup cherries, dried, not packed

1/2 cup apples, dried, pieces

1/4 cup apricots, dried

1/2 cup English walnuts, pieces

1/4 cup sunflower seeds, raw

1/2 cup raisins, not packed

1/4 cup banana chips

1/4 cup almonds, whole, raw

Directions

Mix all ingredients in a bowl and divide into small storage bags for portion control and portability. Makes 3 cups. One quarter cup is 180 calories, 3 g fiber, 24 carbs, 3 g protein, 10 grams fat.

Simple, small changes in what you eat can make it easier to follow a heart-healthy diet. Experts in the Harvard Heart Letter made these suggestions to lower the amount of saturated fat, trans fat, sugar, sodium, and calories, and boost the amount of fiber and nutrients in a daily diet:

Breakfast

If you eat:Eggs

Try:Scrambling eggs with vegetables from last night’s dinner or chopped fresh tomatoes and avocado

Why:Adds nutrients and fiber; tomatoes add antioxidants, which help prevent fatty plaques; avocados add monounsaturated fat, which helps the body absorb nutrients

Lunch

If you eat:Salad with ranch or blue cheese dressing

Try:A vinaigrette dressing made with garlic, Dijon mustard, fresh herbs, 1/3 cup vinegar, 2/3 cup extra-virgin olive oil, pepper, and a dash of salt shaken together in a jar

Why:Reduces sodium and unhealthy fats

Dinner

If you eat:Pasta with meat and cheese

Try:Whole-wheat spaghetti topped with fresh tomatoes and herbs or extra-virgin olive oil, grilled shrimp, and a small amount of freshly grated Parmesan cheese

Why:Reduces saturated fat; adds fiber and health-protecting phytonutrients; shrimp adds omega-3 fatty acids, which may lower the risk of heart attack, stroke, and irregular heart beats