Eating too few calories may be part of the reason. Try slightly increase your calorie intake based on your exercise, focusing on including more fruits and vegetables. Instead of three large meals per day, eat about six smaller meals throughout the day to keep your metabolism going.
One pound equals 3,500 calories. To lose a pound, you need eliminate 500 calories per day for a week—whether that means eliminating those calories from your diet, burning them off with exercise or a combination of the two.
The Meditteranean and DASH diets are two well-research diets. However, not all diets work for everyone. The best "nutritional plan" to follow is one that is sustainable for a long time—a lifetime. Try making many small changes and avoid drastic changes that are hard to maintain. Focus on a balanced plate that includes many vegetables, whole grains, lean proteins and low-fat dairy. Your Hy-Vee dietitian is available to help you come up with a plan that will work for you.
What matters most are the calories consumed during that day and how much activity you have engaged in. It's best if you eat smaller meals throughout the day, but it doesn't necessarily matter what time of day you do this.
An easy way to start is to make a small change that becomes a daily habit. Start with something you know you can be successful with. Maybe it is starting with eating something within an hour of waking up or increasing your water intake. It's important to be realistic, so you can continue making these successful changes.
The paleo diet focuses on eating fruits, vegetables, nuts, seeds, meat and eggs. It excludes grains, dairy and sugar. Essentially, anything refined or processed should not be eaten.
1-2 pounds per week is the healthiest amount to lose.
Try using your hands to help control portions. Your palm can be used to portion out protein—it will be the same in thickness and diameter. The same thickness and diameter of your fist can control vegetables. Cup your hands together, and this will determines your carbohydrates like grains, fruit and potatoes. Your whole thumb can be used to portion out fats like nuts, seeds, nut butter, oils and butter spreads.
You should be eating carbohydrates more than any other macronutrient. Make 45% to 65% of your calories come from carbohydrates. Strive to make half your grains (bread, cereal, pasta) whole grains.
Small steps can help prevent big gains. Changes in food choices can help prevent the weight gain that tends to slowly add up over time. Some ideas to help could be eating a mini muffin instead of a large bagel or muffin. For snacks, eat fresh fruit instead of a cookie, candy bar or donut. For every meal that you eat at a restaurant, save half of the entrée for another meal.
Yes. Just remember with higher-calorie foods, your portion size must reflect the total calories. Nuts have important nutrients that can help with weight loss if you take the correct portion. About one handful is enough for a snack.
Healthy snacking is actually good for you. Snacking can keep you from overeating at your next meal. Keep your snacks under 200 calories each for an average adult and limit snack to one or two a day. Think of snacks as mini-meals that contribute nutrient-rich foods.
Those who have successfully lost weight share four common lifestyle changes: they eat breakfast daily, they have a lower-fat diet with fruits, vegetables and lean meats, they exercise regularly, and they monitor their weight and food intake.
The reason to go gluten-free is because you have been diagnosed with celiac disease or gluten sensitivity. Gluten does not necessarily contribute to weight gain, so going gluten-free doesn't automatically result in weight loss. It's more important to incorporate fruit, vegetables, lean protein and whole grains into your diet.
Your post-workout snack should have 3 carbs to 1 protein. A good example of this would be chocolate milk or some protein bars.
These three rules can help you stay on track: Never miss a Monday of exercise, be sure to exercise three times per week and never go three days without activity.
Aim for 2 to 3 times per week, and it's best to incorporate aerobic exercises as you do that.
Butter is much better for your health and usually more flavorful. It has fewer ingredients and no trans-fat.
Sugar is sugar, whether it’s the sugar in honey or table sugar. Honey does have a few more nutrients than sugar but both have a similar number of calories and should be used in moderation.
Fatty fish, fruit, beans, olive oil, green tea, leafy greens, nuts and seeds, fermented foods, garlic, ginger, herbs and turmeric.
Probiotics are "good" bacteria that are important for digestion, immunity and more. They are usually found in dairy foods, and they replace or add to the beneficial bacteria normally present in the gastrointestinal tract.
To use the label more efficiently, start comparing the calories between similar products and choose the lower-calorie food. Remember to calculate in serving size and servings per container to compare accurate information. Grams of sugar are also important to look at—men should consume 35-40 grams of added sugar per day, and women should consume 25-30 grams of added sugar per day.
Yes, fruit can fit into a diabetic plan. Count the carbs in fruit like any other food. Remember that fruit offers fiber and other nutrients that are essential for a healthy diet whether you are diabetic or not.
Read the label when choosing a probiotic supplement. Look for a brand that contains multiple strains of bacteria, preferably more than seven different strains. It should also have at least five billion CFU (colony forming units).
Calorie intake varies based on age, gender, activity level and body composition—so there isn't one answer for all. Visit your Hy-Vee dietitian for help calculating your specific needs.
Prebiotics are carbohydrates that cannot be digested by the human body, and they are food for the probiotics. Probiotics are friendly bacteria in the gut.
No—carbohydrates are our main source of energy, so embrace them! Choose healthy carbs like fruit, vegetables and whole grains.
For men, the average amount of fiber should be 30-38 grams per day. For women, the average amount of fiber should be 21-28 grams per day.
No, organic foods have the same nutritional value as other foods. The difference is in ho wthe food is grown and raised—organic farming practices are designed to encourage soil and water conservation and reduce pollution.
Look for yogurts that state "live active culture" on the labels. They will contain live active cultures or probiotics.
Soy protein like edamame, tofu or soy milk, nuts and fish and fiber all help lower cholesterol. Try eating oatmeal, fruits and vegetables, whole grains or edamame for best results.
Added sugar is just that—sugar that has been added to products. Natural sugars are found in foods such as apples, oranges, other fruits and dairy. Keep an eye on added sugars to keep your diet healthy.
Healthy fats are essential to our health. Try to limit trans fats as much as possible, but include a variety of unsaturated and saturated fats daily. Nuts are a great source of healthy fats.
To simply sweeten a food, try honey, sugar or agave. It’s important to remember they all contain similar amounts of calories and need to be used in moderation.
Inflammation happens in the body as a defensive response to signal the body it needs to heal. Whether it be from an injury or a disease state, such as ulcerative colitis or rheumatoid arthritis. The following nutrients may help reverse inflammation: antioxidants, fiber, healthy fats such as omega-3s and probiotics. To help prevent inflammation, limit alcohol, trans fats and added sugars.
Lactaid is milk that contains the lactase enzyme, making it a safe choice for those that are lactose intolerant. Fairlife milk utilizes filterization to remove 99% of the lactose; in addition, it contains more protein than unfiltered milk. Nut milks such as almond milk are lactose-free and do not contain as much protein as dairy milk. If choosing a non-dairy milk such as almond, look for unsweetened options.
Certain brands of organic milk have a longer shelf life because it is ultra-pasteurized. Organic milk does not sell as fast as conventional so it is ultra-pasteurized to make it last longer on the shelf.
The latest research tell us that highly processed carbohydrates may have a negative impact on cholesterol. Heart-healthy foods include foods high in fiber, soy protein and plant sterols.
Peppers have a compound called capsaicin which can increase metabolism by a very small degree. Studies do show that people who consume hot pepper sauce with their meals eat less, but it shouldn't be your main source for weight loss.
No—there are many lean cuts of beef and pork. Cuts from the round or loin are good choices, along with 93% lean ground beef are good choices.
Iron is in all meats, so be sure to include iron from breakfast cereals, soybeans, leafy greens, beans and eggs. You should also be aware of the protein that you are intaking. This can be found in legumes, whole grains, soy products, nuts and dairy products. Vitamin B-12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of Vitamin B-12 is generally not a concern for vegetarians who eat some dairy products or eggs, but vegans need to supplement their diet by choosing foods fortified with Vitamin B-12.
Cow's milk is a source of complete protein and provides essential nutrients. Soy milk is a beverage made from soybeans and has similar nutrients to cow's milk but it is fortified with calcium. Rice milk is made mainly from brown rice and is mostly unsweetened. It has more carbs than cow's milk, and does not have significant amounts of calcium or protein. Almond milk is made from almonds, and unsweetened almond milk is significantly lower in calories, has no cholesterol and no saturated fat.
There are many types of vegetarians. A lacto-ovo vegetarian consumes everything but meat, fish and poultry. A lacto-vegetarian avoids meat, fish, poultry and eggs. A vegan avoids all products that are from an animal, including milk and dairy products. Consult a Hy-Vee registered to get information on a healthy vegetarian diet that provides the essential nutrients your body needs.
Diet soda has zero calories compared to regular soda, making it a lower-calorie beverage choice. However, unsweetened iced tea, La Croix flavored water, flavoring packets for water or fruit-infused water are even better alternatives.
Try drinking fruit-infused waters to add different flavorings that are enjoyable and refreshing. The most popular ingredients include lemon, cucumber, mint and lime. Invest in a quality water bottle that will allow you to refill it throughout the day and take it with you everywhere you go. This way you’re never without. Try setting alarms on your computer, phone or even the oven timer to help remind you to sip water throughout the day.
A cleanse is not needed to make your body healthy. Your liver and kidneys naturally remove toxins from your body. Typical juice cleanses are low in fiber and protein. Instead, try adding five cups of fruits and vegetables to your daily plate and drink plenty of water throughout the day.
Hy-Vee offers several healthy prepared meats and sides that can help you with your dinner. Pick up a rotisserie chicken, a twice baked potato or Short Cuts fruits and vegetables. Frozen fish or pre-cooked shrimp can also be useful ingredients on their own or added to other dishes. Frozen steamer vegetables are a nutritious and simple way to get fresh vegetables on the plate.
First of all, legalize all foods. This will help you make peace with food to prevent deprivation and possible binging on restricted foods. Next, if you feel hunger, stop and ask yourself: Is it physical hunger or emotional hunger? Eat the majority of your foods when you are physically hungry. Last, eat without distractions to learn how to stop when you are comfortably full and not stuffed.
When selecting an oil, consider the temperature you'll use for cooking. Each oil has a different "smoke point," or point at which it will burn. A good all-purpose oil is canola oil because it has a mild flavor and is versatile at high and low temperatures. As a bonus, it has omega-3 fatty acids and has a good amount of healthy fats.
This is a great general guideline to help achieve balance. It means try to choose healthy options 80% of the time while allowing the other 20% for fun!
Yes, yes and yes! Studies show good sleep habits have a positive impact on mood, cravings and hormone control.
There are several options for making your breakfast ahead of time. Hard boil a few eggs, refrigerate them and grab them for breakfast in the morning. Grab a piece of fruit or cut up fruit the night before and toss in a smoothie for a small fruit salad. Chocolate milk, protein bars and string cheese all have a good amount of protein to start your day. Mix together fruit and Greek yogurt for a breakfast you can eat at the office.
Plan intentional treats so you know when to eat sweets. This can be 1 per day or 3-4 times per week. Keep sweet fruit on hand to replace your typical sweet. Grapes, pineapple, apples, clementines and strawberries are great replacements. To reduce cravings, snack on something sour like pickles. Mint or sugarless gum can reduce cravings as well, or substitute your sweet for a hot tea.
Go to the store with a plan or use Aisles Online to avoid impulse purchases. Use your slow cooker and save leftovers or repurpose leftovers to keep on a budget. Try cook-once-use-twice recipes, such as chicken breasts you can use on a salad and a sandwich.
Water and friction is the best method, whether that means you're using your hands or a produce brush.
Store your produce in humidity-controlled drawers in the fridge. Don't wash your produce right away—wait until right before you use it. Buy a head a lettuce and cut as needed, and use a salad spinner when you can.
To reduce sugar, cut one-fourth of the amount in the recipe. This will work for most recipes that you bake. Consider alternative sweeteners such as Splenda, Delecta or Stevia to sweeten foods.
To stay true to your goals, remember to write it down. Have a partner to keep you accountable. In general, focus on how you feel versus how you're doing on your goal. Make SMART goals—specific, measurable, agreed upon, realistic and timely.
Everyone has a different need based on height, weight and physical activity. A great start point is to consume at least 8-10 glasses a day.
Whenever possible, try not to use a salt shaker at your table. Instead, use more herbs and spices while making your dishes for added flavor. Remember fresh fruits and vegetables are naturally low in sodium and provide many health benefits.
Make half of your plate fruits and vegetables. Doing this automatically reduces calories, increases fiber, helps with portion control and helps you meet those micronutrient needs.
Tumeric, fermented foods and a variety of probiotic drinks are expected to trend. Pulses are also a trending foods, which are edible seeds of plants in the legume family like beans, chickpeas and lentils.
Learn to forgive yourself. If you find yourself really trying to change your habits but "fall off the wagon," don't give up. We all make mistakes—just refocus on your goals and pick up where you left off.
You can dip vegetables into your favorite dip. Try a ranch dressing dip or a flavored hummus. Sprinkling cooked vegetables with grated Parmesan cheese will add an extra nutty flavor. Finally, oven-roasting vegetables brings out their natural sugars and will give them a slightly sweet taste. Roast them with just salt, pepper and olive oil or toss them in some balsamic vinegar for an extra sweet addition. Sneaking vegetables into food is actually very easy! Hide them in smoothies, pasta sauces and even casseroles for the nutrients without the vegetable taste.
More than likely, your other food choices are higher in sodium, so this will balance out your diet. Canned vegetables are great to add to soups, casseroles and slow cooker meals.
Now that sparkling water or water alternatives are trending, it's easy to find an alternative to soda. Sparkling water, unsweetened iced tea or just water make great substitutes. Infusing your water with fresh fruit like oranges, lemons, limes or sliced cucumbers adds an extra flavor and a little extra Vitamin C.
Fruits are full of natural sugars and have the additional benefits of fiber to help fill you up. Add a little bit to a flavored Greek yogurt or nut butter for protein. Other great products include lightly sweetened popcorn or nuts and dark chocolate chips for a great trail mix.
The focus should be on added sugars that do not occur naturally in foods. Natural sugars are found in fruits, vegetables and milk. The American Heart Association recommends no more than 9 teaspoons of added sugar per day for men and 6 teaspoons of added sugar per day for women.
Save time in the morning by assembling breakfast the night before. Make overnight oatmeal in a jar that sit in your refrigerator and are ready to eat in the morning. Combine steel cut oats, milk, chia seeds, fruit and spices for a delicious breakfast.
Use fruit and fruit juice to sweeten drinks—lemon and lime juice work great. Try and drink in moderation, and don't binge drink for special occasions. Clear beverages often have lower calories, and sparkling water don't have any calories at all. Mix your drinks with Hy-Vee sparkling water (lemon, lime, orange) for a flavorful and carbonated twist.
It's easy to increase your child's fruit and vegetable intake when you pair it with foods they already like. For exmaple, put broccoli in macaroni and cheese or mix bell peppers with nachos.
Start small! Set realistic, attainable goals. For example, aim for 10 minutes of fun exercise versus 30-60 minutes to start out. For food portions, try meal prepping for just two nights of the week. Lay out 2-3 days' worth of snacks to keep you on track.
Learn to read food labels. They have loads of information that can guide you to healthier foods for a diet that's moderate and balanced. Focus on your portion sizes to garner how much you're eating, not what you're eating. Drink at least 8 cups of water per day, and more if you have a rigorous exercise plan.
There are several tips to keep your kids eating vegetables. The best advice is to keep vegetables accessible—place a bowl of fresh cut vegetables on the kitchen table. Try to have two or more vegetable options near the front of the refrigerator. Dips with cut vegetables or carrot chips make vegetables more flavorful. Try cutting vegetables in different shapes, such as pepper rings, cucumber sticks, a whole carrot or spiralized zucchini. It will give the veggies a fresh new look that kids will enjoy!
Base your resolution on long-term solutions rather than short-term fixes. Focus on what you can do, not what you can avoid. Think about feeling better, healthier and more energized. Establish flexible, short-term and attainable goals. Adopt an eating plan that encourages variety, and emphasize healthy eating and exercise.
Ask yourself: "Is this resolution realistic?" Instead of making the goal just to lose weight, have specific goals in mind. Try to include one healthy habit each day or week, such as talking a walk or saying no to any sweets.
A spiralizer is the newest culinary device that can be used for healthier meal or side dish options. A spiralizer is a small kitchen utensil that easily makes noodles and ribbons out of peeled vegetables and fruits. The results can be used in a wide range of recipes, from homemade onion rings to veggie noodle salads. The texture of carrots, jicamas, parsnips, beets and potatoes makes them perfect for spiralizing, but you can also use seedless cucumbers, zucchini and summer squash, apples and firm pears.
Yes, eating one egg a day does not affect your risk for heart disease. Egg yolks provide essential nutrients such as choline, which helps with fetal brain development and brain functioning in adults. Eggs provide high-quality protein, and eating them at breakfast can help keep you full and focused until lunchtime.
Fermented foods are great sources of probiotics, which help strengthen the gut. Some of these fermented foods include yogurt, kefir (drinkable yogurt) or kombucha.
Both sweet potatoes and regular potatoes can be part of a healthy diet, but sweet potatoes have 400% more Vitamin A. They also have more Vitamin C, fewer calories and more fiber. But, that doesn't mean you need to cut out regular potatoes because they also have nutrients that are necessary for your diet.
The main difference is how each leaf is processed. Matcha tea is actually a finely ground powder, is grown and processed from green tea and is significantly higher in antioxidants. Oolong tea may be consumed to increase mental alertness and performance and is processed from the same leaves as black and green teas. Black tea goes through a process of being fermented, while green tea does not. Green tea also contains a bit more antioxidant content, which may help with cancer prevention. Black tea has slightly more caffeine than green tea.
Look at your bread ingredient label, and check to see that the first ingredient reads "whole wheat flour" or "whole grain." The key word should be "whole" to make sure you're getting the entire grain and not part of it.
Greek yogurt is strained to remove the liquid whey, which creates a product that is thicker and higher in protein. Both include calcium and are a great choice for a nutritious diet.
Turmeric comes from the turmeric plant and is the main spice in curry. This spice may contain health benefits such as suppressing the growth of tumors, help with inflammation or inflammatory diseases and help decrease your risk of heart disease. To receive health benefits, you may have to take this nutrient in supplement form. Discuss with your doctor prior to taking to learn about proper dosage and to prevent interactions with other medications.
Whole grains tell it like it is—they are made with the entire grain instead of just part of it. Whole grains are also filled with fiber, unlike processed grains. Fiber keeps you fuller longer and have disease-fighting nutrients.
Eggs, milk, salmon and mushrooms are all high in Vitamin D. However, your skin can make large amounts of Vitamin D when it's exposed to the sun.
Walnuts are higher in the plant form of omega-3 fat compared to other nuts. Omega-3 fats, also found in salmon, chia and flax, are heart healthy.
Make your own "Power Bowl" by choosing a dark, leafy green like kale, spinach or arugula as a base. Choose a grain like quinoa, wheat berries or farro and add a bean or lentil. Spruce it up by adding your favorite dressing, nuts or seeds or dried fruits.
Fruits and vegetables can make almost any meal or snack better. Add fruit to your cereal or yogurt, blend low-fat yogurt and fruit for a smoothie, add vegetable toppings to a sandwich or wrap, fill a baggie with fresh fruits or vegetables or add extra vegetables to soups or casseroles. Try a trending meal with spiralized vegetables like zucchini instead of pasta.
All nuts have protein, beef jerky is a great snack with protein, cottage cheese and Greek yogurt are high in protein. Hard-boiled eggs are also a great snack, and string cheese is a snack you can grab and eat on the go.
New research has found there are many health benefits to eating high-quality protein. Exercise is more effective when consumed with a higher-quality protein diet. The protein helps build and repair muscle. Helps slow and preserve muscle loss from aging, which is important for mobility as you age. People who eat a higher protein diet are more satisfied and less likely to overeat. Helps maintain a healthy weight.
Whey is a high-quality, complete protein found naturally in milk and separated when making cheese. Whey protein contains all the essential amino acids that your body needs to build and maintain muscle, and it's easy to digest. Whey protein provides a number of health benefits including weight management, sports nutrition, immune support and bone health.
Look for bars with a combination of high protein and high fiber to keep you full throughout the day. Try to choose bars with natural, real food ingredients such as raisins, whey protein or rolled oats.
There are a variety of great-tasting foods that provide protein. Animal proteins are a source of high-quality proteins that contain all the amino acids the body needs for health and wellness. 3 oz lean beef (round, loin, 93% lean ground) - 25 grams3 oz lean pork (loin, pork loin chop or roast) - 25 grams3 oz turkey or chicken breast (no skin) - 25 grams3 oz salmon, seafood - 23 grams1 egg- 6 gramsMilk - 1 cup - 8 gramsFairlife milk - 1 cup - 13 gramsCottage cheese - 1/2 cup - 12 gramsCheese - 1 oz.- 5 to 6 gramsGreek yogurt - 6 oz container - 12 gramsPeanut butter - 2 tbsp -7 gramsEdamame - 1/2 cup- 8 gramsBeans (black, kidney) - 1/2 cup - 7 gramsQuinoa - 1 cup - 8 grams
You can use ground turkey to substitute ground beef in almost any recipe. Use ground turkey for tacos, meatballs or make a burger with half lean ground beef and half ground turkey.
Nutritional needs differ based on age, gender and activity, so find your Hy-Vee dietitian for an individualized plan. The recommendation is .8 grams per kilogram of your body weight. There has been some recent research to show that average healthy adults can utilize up to 90 grams per day. Make it a goal to space your protein throughout the day for maximum effect (25-30 grams per meal).
Whey protein is found in a variety of food items including powders, drink mixes, energy bars, yogurt and other foods. You can also add whey protein to your favorite recipe—simply add one or two scoops of whey protein powder to foods with multiple servings, such as soups and casseroles, mashed potatoes, sauces and even mixes for muffins, pancakes and quick breads. Try blending whey protein powder with low-fat milk or yogurt and fresh fruit for a quick and easy high-protein smoothie.
Try to eat 25 to 30 grams protein at each meal and include protein with snacks. New research has found it is important to eat protein spread out evenly throughout the day in order to get the most benefit for overall health and wellness.
Look at the ingredient list on the label when choosing a whey protein. Whey isolate or whey hydrolysate are higher in protein content. Whey isolate is lower than whey concentrate in fat, cholesterol and lactose, but higher in protein. Whey hydrolysate is lowest in fat, cholesterol and lactose and the highest in protein. Whey concentrate contains the highest percentage of fat, cholesterol adn lactose and the lowest percentage of protein.
Loin or round are both good choices—try pork loin, sirloin steak or beef round are all lean cuts. Poultry such as turkey or chicken is healthy too, especially when served without the skin.
Look for snack bars that are high in fiber and protein and low in added sugar. It should have 3 or more grams of fiber and less than 10 grams of sugar.
A perfect snack includes 100-150 calories, 6-7 grams of protein and 3-5 grams of fiber. Some options include cheese and whole-grain crackers, vegetables and Greek yogurt dips, whole-wheat pita chips and hummus or fruit and nut butters.
Protein and fiber are key components of healthy snacks because they keep you feeling full longer. Keep snacks around 100 to 200 calories. To use as a guide, your snacks should have at least 3 grams of fiber and at least 10 grams of protein.
Pack snacks ahead of time to store in your go-to places. Nuts and seeds combined with dried, unsweetened fruit is a good option. A piece of fresh fruit can be taken on-the-go, or hummus packs with whole grain crackers are a healthy option.