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08.04.2016 admin
According to the USDA, eating healthier is one of the most common New Year’s resolutions in the US. For students at BU, Sargent Choice makes eating healthier easy: just look for the Sargent Choice sticker at the GSU and Breadwinners or choose Sargent Choice options in the dining halls. Nowadays, most of the foods that we eat are mixed with artificial flavors and because of this we can easily get sick. Trying to lose weight - or even eating a healthy diet - can leave you with an empty feeling in your stomach. The key is to find low calorie food that keeps you satiated so you won't start making trips to the refrigerator 20 minutes after your last meal. While they may taste great when you eat them, some low-calorie meals and snacks can leave you hungry. When served with a vegetable sauce containing high fiber veggies, whole wheat spaghetti is very satisfying. Cheese may be high in salt, so if you are on a sodium restricted diet, keep this to a minimum. Low-fat protein such as white meat chicken, turkey, egg whites, fish and lean cuts of meat have a slower burn rate than carbohydrates and can therefore be more satisfying. While not traditionally considered a low-calorie food, nuts and seeds are extremely satisfying.
Artificial sweeteners not only have no effect on satiation, but they may trigger cravings for sweets and simple carbohydrates.
Processed foods like snack crackers, low-fat cookies and baked potato chips may seem like a good idea because they are low in calories. Fruit, while an essential part of a healthy diet, burns out of your system extremely quickly because of the high concentration of fructose. Potatoes and corn, while relatively low in calories, burn off quickly due to their relatively high starch rate. Whether it’s eating more whole grains or figuring out how to eat more non-starchy vegetables, the best way to start eating healthier is to focus on one change at a time. Focus on making small changes to your eating habits rather than completely remodeling your diet. For more information on what Sargent Choice is and what options are available, be sure to explore the Sargent Choice website! Lets start include natural organic food in our daily menu, and you will see the benefit for your health. If you’re eating out, a fast food restaurant is truly the cheapest option, however not a healthy one. If you are not eating foods that keep you satisfied, you are far more likely to slip back into unhealthy eating habits. Fortunately, there are a number of low-calorie foods that will help to satisfy your appetite. The dairy protein found in these foods burns more slowly than carbohydrates, staying in your system longer and keeping your body from experiencing food cravings and premature hunger. To keep proteins lower in fat and calories, use a dry heat cooking method such as grilling or steaming.
This is because large volumes of water in the food take up space, making portions larger but less calorically dense.

Unfortunately, your body burns simple carbohydrates so quickly you may eat more than you intended, or you may be left hungry soon after eating. While these meals may be low in calories, many contain simple carbohydrates and artificial sweeteners. By all means, eat fruit, but don't count on a piece of fruit to satisfy your hunger for long. By selecting low calorie foods with a high satiation factor, you will be well on your way towards a healthier you. One of my friends is an avid pasta eater, and while he loves food and works out a lot, his diet isn’t the most balanced.
One way to do this: Pick a goal each month such as replacing your lunch sandwich white bread with wheat bread or have a serving of fruit at breakfast. Another great resource for BU students is FREE nutritional counseling from registered dietitians at the Sargent Choice Nutrition Center, located on the 6th floor of Sargent College. Eating only one fast food meal can pack enough calories, sodium, and fat to have an entire day or even more. It's important to find filling foods that are also low in calories because they can help you to stay satiated and stay on track with your weight loss and overall goals for health. Finding foods that satiate can help to keep hunger at bay, and keep you on track as you progress toward your goals.
In fact, if you eat the wrong low calorie foods, you may wind up consuming more calories than you would have had you eaten a more satisfying food, like those listed above. There is also some evidence that sugar and simple carbohydrates can also trigger further food cravings in sensitive individuals. Instead of eating a lot of low-calorie processed foods, stick to the low-calorie foods you will find around the edges of the grocery store in the dairy, produce and meat aisles.
Look for frozen entrees that feature lots of vegetables and whole grains over those with simple carbohydrates like pasta and rice. Some low-glycemic fruits (listed above) may be more filling and less likely to leave your system quickly. He asked me for one way to start eating healthier, so last semester I gave him the goal of at least two fruits a day. Eating fast food regularly can lead to a number of different health issues, both real and mental. Likewise, 2 tablespoons of peanut butter added to whole grain piece of toast adds less than 200 calories, but adding that peanut butter can keep you from getting hungry for hours. Now that he’s gotten into the routine of eating fruit every day, he is ready for this semester’s goal: choose lean meats like chicken and pork and eat a full serving of non-starchy vegetables at least once a week.
While some people are able to make big changes to their diets overnight, many are more like my friend who are more willing to stick with something with gradual changes. Being an informed customer, though, you may make healthier choices but still enjoy the price and ease of fast food restaurants. But, the bare truth is that a single fast food meal can take into account an entire day’s calories, fat and sodium.
Research reveals that eating fast food regularly may cause a host of psychological and physical problems.
You can make informed and healthier choices while experiencing the convenience and value of fast food joints.Healthy Fast Food Best For YouHealthy Fast food ChoicesFeel the menu descriptions carefully.

Avoid dishes which are au gratin, Alfredo, scalloped, crispy, creamy, breaded, batter-dipped, basted, pan-fried or deep-fried. Consume leaner meats and much more vegetables.What are some healthy choices you may make if you find yourself zipping with the drive through prior to being late to rehearse?
At Wendy’s, you can order most of the food items “Fresco Style“, which replaces the cheese with fiesta salsa. Many restaurants now offer fruit choices – apples slices, fruit salad, mandarin oranges, as well as bananas.
This can ensure that you realize whenever your stomach feels half-full, meaning it is time to give up eating. Mindful eating of healthy fast food increases your satisfaction, helps digestion and relaxes you thoroughly.Moderation is ImportantTo begin with, you can enjoy Fried potatoes, but make sure you eat them in moderate amounts.
This can ensure you are eating for the physical needs and never to pamper your greedy tastebuds.Control the Portion SizeMany restaurants offer super-sized portions that may wreak havoc on your body. Remind yourself that excess junk food is best in the dustbin compared to your stomach.Drink Water Rather than SodaCarbonated soda is really a minefield of calories. For something new, you can try unsweetened iced tea or lemon water.Check The CaloriesBefore going to the fast food restaurant, look into the nutritional content from the meals they provide. Individuals with health conditions like obesity, heart disease or diabetes have to be extra careful making use of these details. Choose just those restaurants that provide high quality, nutritious and healthy fast food.Avoid the Following1. Supersized portions: Since fast food is filled with calories, eat modest amounts and avoid supersized options. Rather than bacon, try mustard, tomatoes, lettuce, onions or pickles to include flavor for your meal.4.
Buffets: The issue with buffets is the fact that most of us are lured to eat our money’s worth. Even though you pig out, make sure you eat healthy food choices like fruits, steamed vegetables, broiled entrees and salads with low-fat dressings. Typically, fast food is lower in nutrition and in trans fat, saturated fats, sodium, and calories. One sack of “hash bites” or “potato snackers” from White Castle, for instance, contains 10 grams of very unhealthy trans fat.
So in a single side order, you’ve just eaten a lot more than five days’ price of heart-busting trans fat!2.
Just one meal of the Double Whopper with cheese, a medium order of fries, as well as an apple pie from Mcdonalds contains more saturated fats than the American Heart Association recommends we consume in 2 days.Moderation becomes the important thing.
It’s OK to indulge a longing for French fries from time to time, but to remain healthy you can’t turn it into a regular habit. Getting a healthy, well-balanced meal in many fast food restaurants could be a challenge, but there will always be choices you may make that are healthier than the others.Summary Eating healthy fast food is required for those who eat at restaurants regularly.
Simply adopt the healthy fast food tips provided in the following paragraphs to ensure you benefit from the best of all possible worlds of good taste and a healthy body.

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