Philosophy over coffee

Flattening It Out

In Life Matters, Size: Grande on October 26, 2008 at 8:57 pm

Everyday, an email gets sent to my inbox from RealAge containing health tips and whatnot. What grabbed my attention two nights ago was a link called “Eat more in front of TV”, which is what I do every single night. With so much eating, and not so much exercise, yes, it’s all building up in the belly. And I need some solutions (outside of having to go to the gym and work out). Here’s what I found from the website:

You can eat up to 6 cups of certain low-fat microwave brands for about the same number of calories you’d get from just 7 or 8 chips. Plus, the popcorn also counts as two servings of whole grains.

A survey of 15,000 people found that popcorn eaters get far more whole grains than people who go popcorn-free. And that’s great news for the waistline, because high-fiber whole grains help you feel more satisfied… And whole grains may help flatten your belly, too

That led me to grab an 8-bag popcorn box when I went to the grocery store the other day, along with a loaf of 100% whole grain bread. I’ll have my first munch perhaps tonight.

Exploring the site further I found a section on food labels and what to look for in them. Here’s what I found out:

  • Pay close attention to the number of calories from fat. Anything over 30% (of Calories per serving) is too much.
  • Limit total fat consumption to about 30% of your daily calories, and go mostly for the heart-healthy “un” fats: monounsaturated and polyunsaturated. Limit saturated fat to about 1 gram for every 100 calories or less than 20 grams a day.
  • Products marked “low cholesterol” must have 20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat.
  • The American Heart Association recommends no more than 2,300 milligrams of sodium a day for healthy young adults who don’t have high blood pressure. For middle-aged and older adults, keep the sodium to no more than 1,500 milligrams. Products marked “low sodium” must have 140 milligrams or less.
  • Refined simple carbs- the kind found in white rice and in cookies, cakes, breads, and pasta made from white flour- cause unsteady spikes in blood sugar levels, which can lead to overeating, insulin problems, obesity, diabetes, and more.
  • Consuming more than 25 grams of fiber per day can make your RealAge almost 3 years younger than eating 12 grams per day.
  • Limit your sugar intake to less than 10% of your daily calories. Rule of thumb: Go easy on foods that have more than 4 grams of sugar per serving, with the exception of fruits.
  • Get 15% to 20% of your daily calories from protein.

Pretty useful stuff eh?

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