That's Fit

Saturated Fat: How Much Should I Eat Daily?

Deborah Dunham — Tue, 24 Nov 2009 15:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

There are four different kinds of fats in the food we eat: saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats are typically solid at room temperature and mainly come from animal sources such as meat and dairy products.

Saturated fat raises LDL ("bad") cholesterol which can lead to heart disease, including heart attack and stroke. Foods high in saturated fat are usually high in cholesterol too, which can raise your cholesterol levels even more. Saturated fat can also increase the risk of diabetes, cancer, ovarian disorders and insulin problems.

While the U.S. Department of Agriculture (USDA) recommends consuming no more than 10 percent of your total calories> in saturated fat each day, the American Heart Association recommends limiting daily saturated fat intake to seven percent. That means if you need 2,000 calories a day, the amount of calories needed for a 150-pound woman to maintain her weight, no more than 140 to 200 calories, or 16 to 20 grams, should come from saturated fat.

Some studies show that Americans average 12 percent of their calories from saturated fat. Reducing this to 10 percent could cut cholesterol levels by two to four percent.

To keep your saturated fat low, avoid foods high in saturated fat such as whole-milk dairy products, fatty meats, red meat, tropical oils, partially hydrogenated vegetable oils, egg yolks, baked goods and fried food. Instead, choose foods that are lower in saturated fat, including fresh fruits and vegetables, whole grains, fish, fat-free or low-fat milk, lean meats and olive oil.

Once you've figured out your nutritional needs, stop by our fitness section to lose weight fast.

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Cholesterol: How Much Should I Eat Daily?

Deborah Dunham — Tue, 24 Nov 2009 15:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Cholesterol is a waxy, fat-like substance found in your bloodstream and your body's cells. A certain level of cholesterol is good and healthy because it is used to form cell membranes and some hormones. However, high levels of cholesterol can be unhealthy and contribute to coronary heart disease, heart attack and stroke.

People get cholesterol from two sources: the body and food. Your liver usually produces enough cholesterol on its own -- about 1,000 mg per day, which means you don't need to consume additional amounts.

Most people, however, consume additional cholesterol. Certain foods from animals, like egg yolks, meat, poultry, shellfish and whole milk and dairy products have high amounts of cholesterol. Foods from plants, like nuts, fruits, vegetables and whole grains do not have cholesterol and are recommended for those looking to lower their cholesterol levels.

The American Heart Association and the U.S. Department of Agriculture (USDA) advise limiting how much cholesterol you eat to 300 mg per day.

If you have heart disease, the limit of cholesterol per day should be 200 mg. Reducing your consumption of fatty animal products and foods containing saturated fat and trans fat will help. Be wary when purchasing food because a manufacturer can claim their food is "low cholesterol" if it contains 20 mg or less, so it's best to read all labels and eat fresh, whole foods as much as possible.

For more heart-healthy tips, test your cholesterol IQ.

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Fat: How Much Should I Eat Daily?

Deborah Dunham — Mon, 23 Nov 2009 18:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Fats are part of a healthy diet and help supply energy and nutrients to the body, but it's the type of fat and the amount consumed each day that are most important to your overall health.

A high intake of saturated fat -- or the biggest dietary cause of increased LDL levels ("bad cholesterol"), which the National Library of Medicine recommends limiting to 10 percent of your daily calories -- and trans fats (or partially hydrogenated oils) increases your risk for high cholesterol and blood lipid levels, which can lead to coronary heart disease -- the number one killer in America. The USDA recommends limiting total fat intake to 20 to 35 percent of an adult's total calories each day. For children, the recommended levels are slightly higher.

A high intake of fat (more than 35 percent) generally results in increased calories and saturated fat going into the body. Low levels of fat intake (below 20 percent) can interfere with adequate levels of vitamin E and essential fatty acids that the body needs to maintain healthy levels of HDL blood cholesterol and triglycerides.

Dietary fat is found in both plant and animal-based foods. The USDA recommends getting your daily supply from healthy foods such as fish, nuts and vegetable oil, while avoiding foods high in saturated and trans fats such as whole dairy products and processed foods.

Once you've got your nutrition requirements figured out, check out our fitness section to lose weight fast.

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Sugar: How Much Should I Eat Daily?

Ronnie Koenig — Mon, 23 Nov 2009 17:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Sugar occurs naturally in some healthy foods such as fruits (as fructose), vegetables, milk (as lactose) and grains. But various forms of processed sugar are contained in the foods we eat. This is called added sugar and chances are, you are consuming too much of it.

While added sugar has no nutritional value, it boosts flavor, acts as a preservative and balances food's acidity. Added sugar is likely one of the factors in the rising obesity rates in the United States. Over-consumption can also contribute to tooth decay and poor nutrition.

The United States Department of Agriculture (USDA) does not have specific recommendations on how much sugar you should consume, but their guidelines suggest that you should aim to spend only a certain number of discretionary calories on added sugar. If you eat a 2,000-calorie diet, which is recommended for women who weigh 150 pounds, only 267 calories of that should be used on sugary snacks or alcoholic drinks which contain added sugar.

The American Heart Association (AHA) goes one step further, recommending that you spend half of your discretionary-calorie allowance on sugar, suggesting that most American women should spend no more than 100 calories a day on added sugar, while men should aim for no more than 150 calories. That's about six teaspoons of added sugar or 24 grams a day for women. Americans currently consume about 22 teaspoons of sugar. To get an idea about where all that sugar is coming from, just remember: Regular sodas contain eight teaspoons of sugar.

To reduce your sugar intake, cut out non-diet sodas, cookies, cakes and candy.

Once you've altered your eating habits, try a fitness routine to lose weight.

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'Flat Belly Diet' Success, Mind-Body Pain Connection and More: Links We Love

AOL Health Editors — Mon, 23 Nov 2009 11:30:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

By now you've probably heard about belly-flattening foods, but have you seen what kind of results they can have on your waist and overall health? Check out AOL Health's "Flat-Belly Diet" success stories to see why this weight-loss program worked for these dieters. Plus, they've got 25 flat-belly recipes to get you started.

Is your pain all in your head? To find out, we asked Dr. James Gordon, founder and director of the Washington, DC-based Center for Mind-Body Medicine and author of "Unstuck: Your Guide to the Seven-Stage Journey Out of Depression," whether some common physical complaints are actually more mental than physical.

And now for something scary... Did you know you're probably decked out in 515 chemicals from cosmetics right now? Head to AOL Health to find out why, what you can do about it and which have the worst side effects.

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

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Salt: How Much Should You Eat Daily?

Ronnie Koenig — Fri, 20 Nov 2009 18:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Salt is one of the most basic flavors that people can taste. Made up primarily of sodium -- salt is officially called sodium chloride -- it also contains one of the four cationic electrolytes that are needed for optimal bodily function. Too much or too little salt can lead to muscle cramps, dizziness or electrolyte disturbance.

We've all heard that we should lower our sodium intake, but in fact, some salt is an essential part of a healthy diet. Sodium helps balance bodily fluids and transmit nerve impulses throughout the body. Additionally, salt helps muscles contract and relax. In addition to it's functions within the body, salt preserves food so that it stays fresh longer. Many chefs love it, too, because it brings out food's natural flavors.

Sounds perfect, right? Not quite. Your body only needs a couple of hundred milligrams of salt per day to stay healthy. Consuming too much salt on a daily basis can cause problems like fluid retention and high blood pressure.

"Keep sodium consumption between 1,500 and 2,300 mg per day," says Katherine Zeratsky, RD, LD, a specialty editor for the Food & Nutrition Center at Mayo Clinic. "People with high blood pressure, African-Americans and anyone middle-aged or older should aim for the low end of that range."

Avoiding the salt shaker isn't enough to counter eating high amounts of salt intake. Processed foods are responsible for 77 percent of the sodium we eat.

The solution to keeping your salt intake in check is simple: Stick to natural foods whenever possible and flavor your favorite dishes with spices like pepper, cumin, basil and oregano.

Test Your Sodium Smarts: Take Our Seriously Salty Fast Foods Quiz

Once That's Fit has answered all of your nutrition questions, check out our fitness tips to help you get fit.

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Thanksgiving Dinner Satisfaction And Perfect Portion Control: Time to Celebrate

Mary Kearl — Fri, 20 Nov 2009 15:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Allison Fishman, chef, graduate of the Institute of Culinary Education and co-host of Lifetime's Cook Yourself Thin

Photo: Allison Fishman

As we head into the holiday season chef Allison Fishman, owner of The Wooden Spoon, a cooking school in New York, shares the best ways to prepare your favorite holiday meals and desserts without adding to your waistline and without scrimping on taste.

First and foremost, "Prepare your favorites. It's not the time to skimp," Fishman explained. If you don't, she added, "As my dad would say, you're going to be sitting there with a 'broygis punim,' [that's sad face in Yiddish]. This is family, this is Thanksgiving. Let loose and enjoy." But there is room for a little diet-friendly compromise. "If pumpkin pie's your favorite thing in the world, I'm not going to tell you not to have it, but you could make crustless pumpkin pie. [The crust] contains a tremendous amount of calories, fat -- leave it off. The only food that should go into your mouth is food you absolutely love."

That's Fit: How do you go about changing your cooking style for health considerations?

Allison Fishman: I grew up with mashed potatoes that were made with a container of sour cream. Now I make mine with buttermilk. Buttermilk is naturally fat-free. I think they're a little bit gross and heavy now that I've got the other version.

Continue reading Thanksgiving Dinner Satisfaction And Perfect Portion Control: Time to Celebrate

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Simple Thanksgiving Swaps

Tanya Zuckerbrot — Fri, 20 Nov 2009 12:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Photo: Corbis

The holidays are a time to get together with family and friends. However, the focus of our holidays usually revolves mainly around the food we are serving. And, with the average Thanksgiving meal (turkey, stuffing, candied yams, cranberry sauce and pumpkin pie) totaling more than 2,500 calories, it is no wonder why the average American will gain between 9-11 pounds from Thanksgiving to New Years. This year, I have some easy Thanksgiving swaps that will save you hundreds of calories.

1. Easy Pan Gravy:

This pan gravy removes the fat from the pan juices, saving you over 100 calories per 1/4 cup traditional gravy. Combine in a medium sauce pan over medium-high heat, 1 Tablespoon olive oil and 2 Tablespoons flour. Whisk constantly until the flour mixture turns golden brown, about two minutes. Next, add 1 cup of fat-free chicken stock and 1 cup pan juices (that have been skimmed of the fat). Continue stirring until gravy comes to a full boil and thickens.

2. Sweet Potato Souffle:

I save calories from the traditional sweet potato souffle by using egg beaters and a small tin of crushed pineapple for sweetness instead of sugar. I also top it with a high fiber cereal, such as Kellogg's All-Bran Buds mixed with 1 teaspoon cinnamon and a packet of Splenda for a crunchy topping.

3. Spruced Up Stuffing:

I give your regular stuffing recipe a boost by using Thomas' English Muffins Light Multigrain instead of bread. Each muffin has only 100 calories and provides you with 8g of fiber. I add egg beaters, low calorie butter spread and lots of vegetables for a crunch factor (water chestnuts, mushrooms, celery, shredded carrot).

4. Cranberry Sauce:

You are going to love this cranberry sauce, it is easy to prepare and so delicious! You save nearly 300 calories by using whole cranberries, Splenda and frozen berries. Once you try this recipe, you will never go back to canned cranberry sauce!

Continue reading Simple Thanksgiving Swaps

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Fattening Holiday Foods, Avoid Social Eating Sabbotage and More: Twitter Finds

Mary Kearl — Fri, 20 Nov 2009 10:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

holidash

holidash Bacon pie and other fattening holiday foods! http://tr.im/EPlW #Thanksgiving

EatWhatYouLove

EatWhatYouLove #mindfulmoment Instead of just social eating, engage in interesting conversations, ask questions, and really listen to your companions.

[Editor's Plug: Check out our interview with "Eat What You Love, Love What You Eat" author Dr. Michell May]

paw_nation

paw_nation Obese dog is confiscated from owner! http://tr.im/EFPf #pawnation

DietBlogTalk

DietBlogTalk Anyone see "New Moon" ? OK, we have to show our diet nerdiness & wonder: how many calories in human blood? U never see fat vampires!

Overwhelmed by all of the "Follow Friday" recommendations on Twitter? Each week AOL Health's Twitter alias Healthpop and That's_Fit search the Twittersphere for the greatest diet and fitness Twitterers, and each week, we'll highlight the best-of their best tweets (no Twits here). Got any great advice for our Fit Follow Friday post? Give us a shout on Twitter and let us know all about it!

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Low-Carb Vegetables

Melissa Joulwan — Thu, 19 Nov 2009 18:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Low carb-vegetables are highly recommended if you're trying a diet plan like Atkins, South Beach, Zone, Glycemic Index, Sugar Busters! and others advocate low-carb fruits and vegetables to varying degrees.

But low-carb vegetables are not just for dieters. Nutritionists agree that fruits and vegetables are the cornerstones of a healthy diet -- supplying essential vitamins, minerals and fiber, while helping to protect our bodies against diabetes, heart disease and cancers.

Low-carb vegetables are especially appealing because they contain less sugar than other vegetables, which allows someone to eat larger amounts without gaining weight.

You probably already know that starchy vegetables like potatoes, yams, corn and peas are higher in carbohydrates. Green, leafy vegetables like lettuces are the least starchy. However, the exact carb count in a vegetable depends on the serving size. Also, when counting carbs in vegetables, the fiber is not counted and can be subtracted from the total number of carbohydrates.

Those trying to follow a low-carb diet, which usually depend on low-carb vegetables, should check with their nutritionist or with the specific diet plan to see which vegetables they are allowed to eat. If the plan does not recommend specific produce choices, you might try low-carb vegetables from the list below. They're great ways to get your USDA -recommended five to nine servings of vegetables per day.

Leafy vegetables
Arugula
Bok choy
Broccoli raab
Collard greens
Kale
Lettuce
Mustard greens
Spinach

Continue reading Low-Carb Vegetables

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Fiber: How Much Do I Need?

Ronnie Koenig — Thu, 19 Nov 2009 17:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Fiber, an indigestible substance found mainly in the outer layers of plants, is a carbohydrate that passes through the digestive system virtually without being broken down into nutrients. Like other carbohydrates, fiber is key in providing energy for all bodily functions. Additionally, fiber can help lower your risk of diabetes and heart disease.

There are two kinds of fiber: soluble -- found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables -- and insoluble (often called dietary fiber), wheat bran, vegetables and whole grains. Dietary fiber -- or the kind of fiber that isn't digested by your body, or is insoluble, promotes the movement of material through your digestive system and can help prevent or relieve constipation. Soluble fiber, which can dissolve in water, helps lower cholesterol.

So how much fiber should you be consuming each day?

The National Academy of Sciences' Institute of Medicine recommends the following fiber servings per day: 25 grams of fiber per day for women age 50 and younger and 21 grams of fiber for women 51 and older. Men should get 38 grams of fiber if they are younger than 50 and 30 grams of fiber if they're older than 51. And a nutrition-information savvy tip from the American Dietetic Association tells us that a "high fiber" food label means there are 5 or more grams of fiber per serving.

Increase your fiber intake by choosing high-fiber foods like grains, fruits, vegetables, beans, legumes, nuts and seeds.

If you're looking for ways to sneak fiber in gradually, which will decrease the amount of gas and bloating you experience are you begin to eat more fiber, you could choose to start your day with a high-fiber breakfast cereal. During lunch, add a can of beans to your favorite soup. Over dinner pick whole-wheat breads and pasta.

Learn More About Fiber:

Carb-Resistant Starch: Fiber for Weight Loss
High-Fiber Cereals
High-Fiber Fast Food
High-Fiber Foods
Splenda With Fiber

That's Fit wants you to get healthy, be strong and live well, which is why we've got great fitness tips in addition to excellent nutrition advice.

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Movie Popcorn: The Godzilla of Snacks

Ashley Neglia — Thu, 19 Nov 2009 15:00:00 EST

Filed under: Nutrition & Supplements

Photo: Getty Images

Popcorn during a movie is like leftover sandwiches after Thanksgiving. Sure, you don't really need to continue stuffing yourself, but doesn't it just feel right? Well, hold on to your hats -- you may never stop at the cinema snack counter again after this study from the non-profit Center for Science in the Public Interest.

According to CSPI's research, a medium popcorn and soda combo at Regal -- the country's biggest movie theater chain -- contains 1,610 calories and three days' worth of saturated fat. For that amount of fat and calories, you may as well scarf down three McDonald's Quarter Pounders (1,640 calories) or slam 16 pats of butter at 1,632 calories.

CSPI analyzed popcorn samples from three of the largest movie theater chains in America -- Regal, AMC and Cinemark. Out of the three, Regal and AMC fared the worst.

Continue reading Movie Popcorn: The Godzilla of Snacks

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Pumpkin Pie

Tanya Zuckerbrot — Thu, 19 Nov 2009 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Recipe may vary from photograph.
Photo: jupiterimages

After indulging during Thanksgiving dinner, a slice of pumpkin pie may seems out of the question if you're watching your waistline. Think again! Did you know that pumpkin pie can actually be good for you?

Pumpkins are rich in vitamins and minerals including fiber, folate, magnesium, potassium and vitamins C and E. Pumpkins also contain carotenoids, a phytochemical responsible for the orange-red color of certain fruits and vegetables. Carotenoids have been shown to lower the risk of developing cardiovascular disease by preventing oxidation of cholesterol in the arteries. The two carotenoids found in pumpkins are alpha and beta-carotene, which convert vitamin A in the body and are essential for normal growth, immunity and development.

Who knew pumpkin pie could really be so sweet? I have created a delicious version with half the calories of the classic. I use Fiber One cereal to make a crunchy crust instead of a pie dough. I also use a fat-free egg substitute to give the filling a creamy texture and a slice with 200 fewer calories than a traditional recipe.

Try this delicious pumpkin pie!

Continue reading Pumpkin Pie

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Light Thanksgiving Recipes: Traditional Menus, Cranberry Sauce, Sweet Potato Casserole and More

Mary Kearl — Thu, 19 Nov 2009 11:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Haven't decided which Thanksgiving recipes you'll be trying out this year? Whether you're counting your calories, trying to avoid a binge or just stick to your normal healthy eating habits, we've pulled together a list of light, low-fat and vegetarian recipes for you to try out this holiday season.

jupiterimages

Light Thanksgiving Menu: Maple Turkey with Creamy Gravy, Yellow Squash Casserole, Green Beans and more

jupiterimages

Browse Through Cranberry Sauce Recipes

jupiterimages

Low-Calorie Sweet Potato Casserole Recipe

Getty Images

Vegetarian Thanksgiving Recipes, Mashed Potatoes, Pumpkin Pies, Roasted Vegetables and More

Got a favorite Thanksgiving recipe you want made-over? Nutritionist Tanya Zuckerbrot will revamp your favorite meal with a healthy twist. Plus, check out her low-fat pumpkin pie recipe.

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Muscular Development Basics: Muscles Grow Fast With Resistance Training, Rest and Nutrition

Deborah Dunham — Tue, 17 Nov 2009 16:15:00 EST

Filed under: Fitness, Nutrition & Supplements

Muscular development is dependent on resistance training, rest (i.e. alternating which muscles your daily weight-training routine will work out) and nutrition.

Resistance training -- typically, weight training, is the most important factor in building muscles. Lifting weights puts the muscles under repeated stress. This trauma to the muscle leads to tiny tears or injury to the muscle fibers. In an effort to repair or replace them, additional cells fuse to the fibers. The result is known as hypertrophy or growth of the muscle size.

Strength workouts need to be followed by a rest period to allow muscles to rebuild and get stronger so they can handle the stress again. It can take 36 to 72 hours for this to happen. That is why training the same muscles two days in a row is not recommended.

Nutrition also plays an important role in muscular development. Protein, in particular, is used by muscles for growth and repair. The recommended daily amount ranges from 36 to 72 grams. To calculate the amount of protein you need, simply multiply your weight by .36. Hard-core athletes will need a higher amount.

While muscular development is different for everyone, research shows that men and women respond similarly. However, genetics, body composition and gender play a role in the extent of hypertrophy that someone can attain.

For more ways to build muscle even faster, take a look at men's fitness columnist Matt Murphy's guide to Build muscles fast.

Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.

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8 Easy Ways to Cut Fat, Vegan Cowboy Diet and Food Pushers: Links We Love

AOL Health Editors — Mon, 16 Nov 2009 11:30:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Want to cut fat from your meals without noticing it's gone? AOL Health has eight dietary tricks to skim the fat. One smart move? Order steak fries when you're craving taters. Here's why.

We at That's Fit love us our veggies -- and have plenty of advice on going veg (full-time or part time), but we found another interesting take on the benefits of a vegetarian diet. AOL Health reports that one cowboy who gave up meat for four weeks at Dr. Oz's urging and under his guidance lost 30 pounds, reduced his waist by six inches and was able to stop taking medication for cholesterol and diabetes.

As we head into the holiday season parties and guilty-pleasures lie ahead, as do food pushers -- the ones who just aren't satisfied till you've had that last piece of cake. Your safeguard? Head to AOL Health to learn how to successfully combat the best of the pushiest food pushers.

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

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Cruciferous Vegetables

Vicki Salemi — Fri, 13 Nov 2009 16:15:00 EST

Filed under: Nutrition & Supplements

Broccoli, kale and cauliflower, oh my! These superfood veggies are better known as cruciferous vegetables because they fall into the Brassicaceae or Cruciferae family. Members of the cruciferous vegetable family also include other veggies like cabbage, bok choy and Brussels sprouts.

Considered super foods for your body, cruciferous vegetables contain vitamins, fiber and disease-fighting phytochemicals. A variety of components in this veggie family has been known to lower cancer risks.

According to the American Institute of Cancer Research, these vegetables have the ability to stop the growth of cancer cells or help regulate a complex system of bodily enzymes that defend against cancer.

Cruciferous vegetables are not only healthy, they're portable, too! If you're not eating enough vegetables, it's never to late to start.

You can purchase these cruciferous vegetables or other veggies ready-to-go in the frozen- or fresh-packed sections of your grocery store. In fact, they can all be added to salads, stew or soups to give you a sense of satiety, along with adding nutrients to your daily diet.

Now that you've got a reason (and way) to get more veggies in your diet, check out That's Fit's exercises to get your body moving!

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Egg Substitutes

Vicki Salemi — Fri, 13 Nov 2009 14:15:00 EST

Filed under: Nutrition & Supplements

Do you eat eggs? Or do you choose egg substitutes?

Eggs have omega-3 fatty acids in their yolks, but can often be considered a health concern. They have high cholesterol and fat content and are often linked to an increase in Type 2 diabetes. That's why many people are opting for egg substitutes -- and there are a variety of options.

Some egg substitutes are made from the egg white only. They omit the yolk and yet add vitamins and minerals including vegetable-based emulsifiers and thickeners like guar gum.

There are also ways to create your own egg substitutes. Two tablespoons of cornstarch may be equivalent to one egg as are two tablespoons of arrowroot flour or two tablespoons of potato starch. In cake recipes, one banana can be substituted for one egg.

Another idea is an egg substitute recipe, which includes one tablespoon of nonfat dry milk powder, two egg whites from large eggs and four drops of yellow food color. After you sprinkle powdered milk over egg whites, beat them until they're smooth. Add food color and beat until blended. This will create one-fourth cup, equivalent to one large egg.

That's Fit can answer all of your nutrition questions --whether they're about foods or supplements.

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Chocolate-Pistachio Biscotti

Tanya Zuckerbrot — Thu, 12 Nov 2009 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Recipe may vary from photograph.
Photo: Dennis Gottlieb, Getty Images

On a cold winter night nothing is more enticing than the thought of curling up on the couch with a piping cup of hot chocolate and crunchy biscotti. But the reality is, this seemingly inoffensive treat can sabotage a full days worth of healthy eating. Would you believe that this one ounce serving of biscotti contains 250 calories! Besides, who eats just one? Continued over the course of a year, this could result in an extra 20 pounds of weight gain.

Besides the frustration of not fitting into your jeans, there are also serious health risks associated with weight gain such as coronary heart disease, Type 2 diabetes, and hypertension. Studies have shown that weight gain of as little as two pounds a year can increase your chances of those health risks by 5 percent.

Now the news isn't all bad, and anyone who has ever been on a diet knows that cutting out occasional treats entirely leads to a diet disaster.

Pair my Chocolate-Pistachio Biscotti recipe with a sugar-free or diet hot cocoa for a treat that is sure to satisfy your sweet tooth without jeopardizing your waistline.

Continue reading Chocolate-Pistachio Biscotti

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Eat Better With These Kitchen Gadgets

Kristen Seymour — Thu, 12 Nov 2009 11:00:00 EST

Filed under: Nutrition & Supplements

Photo: williams-sonoma.com

You inspect the labels of the food you buy, and you fill your cart with fresh, tasty produce and whole grains. But how will you prepare it all?

Sometimes, cooking a healthful meal can be intimidating -- we've all experienced this. It's a heck of a lot easier when you have the right gadgets!

This week, FitSugar is sharing several tools that make healthy eating easier than ever. For example, an indoor grill or herb pot makes it easier to prepare your favorite meal with less fat and sodium (but with all the flavor). A nutritious meal filled with veggies is a little more exciting when your vegetables are sliced and diced in new and different shapes with a fancy dicing machine. And, it's certainly easier to slow down while you're eating if you're using utensils that don't allow you to shovel the food into your mouth!

Get more terrific tool ideas at FitSugar!

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