April 2010 "Tips"

Weight Loss Tip:

With Salads, Sometimes Simple Is Best

Salads make a nutritious meal or side dish. But dressings and toppings can sometimes turn a healthy salad into a helping of calories and fat.

Here are some tips for getting the most nutrition from your salad, especially in a restaurant:

  • Cut the fat. Ranch, bleu cheese, French and thousand island dressings have as many as 16 grams of fat and 150 calories in 2 tablespoons. Choose low-fat dressings and limit the amount you use to a few tablespoons or even create your own with lemon juice or vinegar and just a touch of olive oil. Also limit added cheese.
  • Bacon is a favorite topping but contains a lot of fat. Lean proteins like turkey, chicken, crabmeat or tuna can add delicious flavor to a salad without a lot of fat. Beans like black, garbanzo, kidney, pinto and white beans are good sources of lean protein too.
  • Pile on the veggies. Brightly colored vegetables are great sources of nutrients, fiber and phytonutrients. Broccoli, peppers, beets and carrots add flavor, texture and help fill you up.
  • Sweeten it up. Oranges, apples and grapes add a sweet touch to a salad as well as vitamins and nutrients. But dried fruits like raisins and cranberries and candied nuts often boost added sugars, so use these sparingly.

Also, don’t be afraid to ask for substitutions or omit certain ingredients when ordering a salad from a menu. For more tips on eating healthfully away from home, visit the Eating Out page.

Produced by ADA’s Public Relations Team
www.eatright.org

Nutrition News: 

“A” Great Vitamin for Your Eyes

In ancient Egypt, if a person was suffering from night blindness, it was recommended he or she eat ox or rooster livers. What does this remedy have to do with healthy eyesight?

Whether the Egyptians knew the exact reason or not, the answer is vitamin A. Liver contains more vitamin A than many other foods, and vitamin A promotes normal vision. It also helps your eyes see normally in the dark, helping adjust to lower levels of light.

The recommended daily allowance of vitamin A is 3,000 International Units for men and 2,333 IU for women 14 and older. Besides liver, good sources of vitamin A include sweet potatoes, carrots and dark, leafy greens, as well as eggs, tomatoes and fortified milk.

For more information on food sources of vitamins your body needs, visit the Vitamins and Nutrients section.

Produced by ADA’s Public Relations Team
www.eatright.org

Fitness Fun:

Protein Needs of Athletes

The average American diet contains enough protein for recreational or even competitive athletics.

Six to seven daily ounces of lean meat, poultry or fish or the equivalent from eggs, beans, nuts or seeds, along with dairy foods and grain products, supply enough protein for most athletes. Weight lifters and athletes involved in endurance sports do need more protein.

Athletes who are vegetarians can consume enough protein for rigorous activity by eating a variety of foods including beans, nuts, seeds and peanut butter.

For any type of athlete, from recreational to professional, a registered dietitian can help develop an eating plan that is right for your conditioning needs. Use the “Find a Registered Dietitian” tool above to find an RD in your area. For more information on nutrient needs of athletes, visit the Sports Nutrition section.

Produced by ADA’s Public Relations Team
www.eatright.org