Diet
4U Online News Letter
In
this issue you’ll find,
1.
Diet Tip of the Month
2.
Quote of the Month
3.
Something New
4.
Nutritional News of Interest (three articles)
5.
Recipe of the month
Diet
Tip of the Month
Don't skip meals. Eat plenty of snacks. Eating kicks up your metabolism, causing you to burn more calories per hour. Skipping meals keeps you from taking advantage of this and encourages overeating when you finally do eat.
Quotations
for Dieters
"Mere survival is an affliction. What is of interest is life, and the direction of that life." - Guy Fregault
Something
New!!
Diet
4U Online is very excited to announce our new alliance with the
leading purveyor of nutritional software ”NutriBase”.
NutriBase is Windows software designed to perform nutrient analysis for
recipes, nutrient intakes, and meal plans. With over 45,000+ food items, this
software tracks nutrition and exercise goals, assists in weight loss, and
performs meal planning. NutriBase is the software Diet
4U Online uses to create the meal plans for our programs.
Now you can purchase the software from NutriBase and the professional
meal plans from Diet
4U Online.
Go here to find out more about NutriBase
Nutritional Software.
Go here to find out more about Diet
4U Online’s Meal Plans for NutriBase
Nutritional
News of Interest
Food Guide
Pyramid
It’s easy to eat right with the Food Guide Pyramid. Just
follow these simple guidelines, and most often, your calorie and essential
nutrient requirements will be satisfied. And it can taste good too!
The
number of servings required from each food group in the Food Guide Pyramid
depends on your individual age and activity level. See the table below to see
how many servings of each group you need.
BREAD,
CEREAL, RICE AND PASTA These foods provide complex carbohydrates, or starch,
which is an important source of energy. They are not fattening, and can also
provide B vitamins, minerals and fiber. By choosing whole-grain products (for
example, whole wheat bread rather than white bread), you can increase your fiber
intake, which has shown to decrease the risk for certain cancers. Choose 6-11
servings per day.
FRUITS
Fruits are excellent sources of vitamins, and are low in calories and fat. They
taste great and are good for you. When you make your selections, choose fresh
fruits over canned, dried or frozen fruits. They are better for you and don’t
have any added sugar. Choose 2-3 servings per day.
VEGETABLES
Vegetables provide vitamins, minerals and are high in fiber. They are naturally
low in fat, so eat as many as you want! Dark leafy greens, dark yellow or orange
vegetables provide the most nutrients. Choose 3-5 servings per day.
MILK,
YOGURT AND CHEESE Milk products are great sources of calcium, protein
and also provide other essential vitamins. Low-fat milk products provide the
same great nutrients, but lower calories, cholesterol and saturated fat. Choose
2-3 servings per day.
MEAT,
POULTRY, FISH, DRY BEANS, EGGS, AND NUTS Animal products provide protein,
iron, zinc and B vitamins. Beans, legumes, nuts and seeds also provide these
same nutrients for those who wish to abstain from animal products. Select 2-3
servings per day.
FATS,
OILS AND SWEETS These foods provide little or no nutrients, but are
high in calories. There is nothing wrong with treating yourself once in a while
to satisfy your sweet tooth. Just use them sparingly.
So
there you have it—The Food Guide Pyramid in a nutshell!
|
|
1,600 calories For many sedentary women and some older adults
|
2,200 calories* Most children, teenage girls, active women and
sedentary men |
2,800 calories* Teenage boys, many active men and some very
active women
|
|
|
Servings
per day |
Servings
per day |
Servings
per day |
|
Bread
Group |
6 |
9 |
11 |
|
Fruit
Group |
2
|
3 |
4 |
|
Vegetable
Group |
3 |
4 |
5 |
|
Milk
Group |
2-3** |
2-3** |
2-3** |
|
Meat
Group |
5
ounces |
6
ounces |
7
ounces |
|
Fats,
Oils and Sweets |
Sparingly |
Sparingly |
Sparingly |
*Pregnancy
and breast-feeding require more calories. **Pregnant or breast feeding women,
and adolescents up to age 24 need 3 servings per day.
Diet 4U Online’s: Low-Fat Diet is Based on the Food Guide
Pyramid
Healthfacts has been researched and written by
a team of nationally known healthcare professionals
Go to see Diet 4U Online’s Food Guide Pyramid New interactive health aide.
Avocados Contribute To a Healthy
Lifestyle
Avocados
are one of nature’s whole foods—a natural for today’s healthy lifestyles.
This power-packed fruit has just 5 grams of fat per serving (1/5 of an avocado).
The majority of the fat is monounsaturated
—the
same type found in olive oil—which studies have shown may increase HDL (good)
cholesterol, but has little effect on LDL (bad) cholesterol.
You
can enjoy delicious meals made with a variety of fruits and vegetables and reap
the potential benefits of the many phytochemicals found in foods from plant
sources. Phytochemicals are substances which plants naturally produce.
Hundreds of these substances contain phytosterols and antioxidants.
Here’s
a closer look at two phytochemicals found in fruits and vegetables:
•
Beta-sitosterol is an important phytosterol found in fruits like bananas,
apples, cantaloupes, grapes, plums, and cherries. High phytosterol intake has
been linked with lower blood cholesterol levels. Among all commonly eaten
fruits, oranges and avocados contain the most betasitosterol and contain at
least twice the amount of the phytosterol found in other foods, including corn,
green soybeans, and olives.
•
Glutathione, a phytochemical found in fruits and vegetables, acts as an
antioxidant. Antioxidants help the body by “mopping up” free radicals that
are known to play a role in the development of heart disease and some cancers.
Avocados may be one of the best fruit sources of glutathione, which may offer
some protection against oral, throat, and other types of cancer.
Additional health benefits of avocados
While
phytochemicals have received a lot of attention lately, other important
nutrients
are found in fruits and vegetables.
•
Avocados along with other fruits and vegetables are nutrient-dense in vitamins E
and C—antioxidants that help promote healthy teeth and gums and protect the
body tissue from oxidation damage.
•
Folate is another important nutrient that promotes healthy cell and tissue
development. Consuming enough folate is essential for pregnant women and women
of child-bearing age. Avocados contain more folate per ounce than other fruits.
•
Potassium is a mineral that helps the body’s fluids and other life-essential
minerals stay in balance. The richest fruit sources of potassium are avocados
and bananas.
The right way to eat healthfully
Store
unripe avocados in a fruit bowl on the kitchen counter. Avocados are also easy
to ripen. Place them in a paper bag with an apple for 2 to 3 days at room
temperature. When they’re dark purple or black in color and yield to gentle
pressure, they’re ready to eat!
• Wash,
then cut the avocado lengthwise around the seed.
• Twist
the halves in opposite directions to separate.
• Slip
a spoon between the seed and the fruit and work the seed out.
• Slip
a spoon between the skin and fruit and scoop away from the peel. When avocados
are ripe, they can be stored in a refrigerator or freezer for later use as a
spread for sandwiches or for a delicious dip!
• Mash
the remaining fruit in a covered storage container.
• Add
½ teaspoon lemon or lime juice per ½ mashed avocado to prevent discoloration
and enhance flavor.
• Lay
plastic wrap directly on the surface of the mixture before covering.
Refrigerate up to two days.
• Label
container and use within two months if freezing. Season before use.
Toss up new menu ideas using kitchen staples along with tasty avocados, salad greens, mandarin oranges, and avocado balsamic vinaigrette.
Diet
4U Online provides Meal Plans of three meals and
three snacks a day including all the foods recommended by the latest cutting
edge nutritional research including avocados, so you do not have to worry that
you are missing the latest information for your health. Let us do it for
you!!
Start your program NOW by going to Sign Up Now
secure server and pay by credit card. Achieve your goals in 2001!!
Makes 4 servings
1 package
(9-10 ounces) mixed salad greens
1 can (15
ounces) mandarin oranges, well drained
1 package (6
ounces) cooked and sliced chicken
2 thin
slices red onion, quartered
¼ cup
pecans, toasted
½ cup
prepared light Italian or balsamic vinaigrette dressing
2 ripe
avocados, seeded, peeled, and cut into chunks
In large
salad bowl, combine salad greens, mandarin oranges, chicken, onion, and pecans.
In small bowl combine dressing and ½ cup avocado cubes. Mash and blend into
dressing. To salad add remaining avocado cubes and dressing. Toss and serve.
360 calories per
serving; 18 grams protein; 30 grams carbohydrate; 21 grams fat
(4
grams saturated fat; 12 grams
monounsaturated fat, 5 grams
polyunsaturated
fat); 35 milligrams
cholesterol; 10 grams fiber; 510 milligrams sodium
For more FREE
recipes see our Diet 4U
Online Recipe Page A new recipe
is added every Monday.
If you have not already signed up for one of our programs, please
consider doing so now!!
Our prices are:
Only $75 for 12 weeks, this is only 89 cents a day for an individualized program!
For Clinical
Nutrition Program:
Only $75 for 8 weeks, this is only $9.38 a week for an individualized program!
Do not confuse us with the other programs out there that supply you (and hundreds of others) with the same web page meal plan. Our plan is TRULY for you only, with your weekly personal meal plan sent to you at your e-mail address.
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Thank You,
The Staff at
Diet 4U Online
questionnaire@diet4uonline.com
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