diet - food

Healthy Diet

2011-03-03T02:19:00.000-08:00

In order to maintain weight in a normal level and maintain health we should eat a variety of foods from five food groups. Weight loss of 0.5 kg to 1 kg per week weight loss which should not harm your health, and ultimately lose weight when you will not help much. To do this you need to reduce caloric intake by about 3.500 to 7.000 calories per week, which means less intake of about 500 to 1000 calories from the daily average consumption. You can reduce caloric intake by replacing high in one less caloric food like fruits, vegetables, unrefined carbohydrates, and increase physical activity. Of course, it is important to watch than the kind of food you eat and portion sizes, which can be quite difficult, because obese people often kneventually lose a sense of what is "normal" serving.

Serving Size:

- Meat and fish

- Size of a deck of cards to play

- Two eggs

- four tablespoons of beans or lentils

Meat, fish and their alternative foods

Meat, fish, eggs and alternative foods such as beans and lentils, contain proteins that are essential for growth and recovery. Foods rich in protein, especially meat, is also a rich source of iron, selenium, zinc and vitamin B. To further reduce fat intake with protein foods such as skin off the chicken, trim off the obvious fat from red meat, lamb, pork and beef, and Use minimal oil for cooking. Strive to two fish meals per week, one fish may be richer in omega-3 fatty acids, like salmon, sardines and trout.

Breads, cereals and potatoes

Food containing a high percentage of carbohydrates like bread, potatoes, rice and cereals provide us with energy and important nutrients, including iron and vitmain B. This type manirnica should do a third of total energy intake. It is important to choose that are richer in crude fiber. Because of them will be a long time to feel a sieve and will help control hunger. A balanced diet should contain five carbohydrate servings each day.

Fruits and vegetables

Fruits and vegetables provide us the necessary nutrients like vitamins and minerals, and contain many other components that are associated with healthy eating. Everyone should strive to increase the share of vegetables and fruits in the diet, because they are rich in water and can help control calorie intake. You should provide five servings of fruits and vegetables a day. Portions weighs about 80 g and includes fresh, cooked, frozen and dried fruits and vegetables.

Milk and dairy

Food such as cheese, yogurt and milk is an important source of calcium and other vitamins and minerals. Choose those products with lower fat. You should strive to three servings each day.

Table of normal weight compared to height

2011-01-27T03:17:00.000-08:00

This is only an approximate table of normal weight and do not forget - the muscle tissue is heavier than the same amount of adipose tissue. Generally, body weight is not the best method for determining the improvement / maintenance of your health. Determination of body fat (by the staff - doctors and trainers) gives a true picture of your body and goals that need to strive. How to Use the table below? Simply find the column height in cm your height in that order, depending on whether you are a man or a woman reading a range of ideal weight. For example, if you are a woman 162 cm tall - the range of your normal weight is 51-69 kg.

Height in cm	Weight in KG
	Men	Women
147	-	45-59
150	-	45-60
152	-	46-62
155	55-66	47-63
157	56-67	49-65
160	57-68	50-67
162	58-70	51-69
165	59-72	53-70
167	60-74	54-72
170	61-75	55-74
172	62-77	57-75
175	63-79	58-77
177	64-81	60-78
180	65-83	61-80
182	66-85	-
185	68-87	-
187	69-89	-
190	71-91	-

Diet for Beginners !

2011-01-25T23:27:00.000-08:00

Keeping your child does not have to be difficult, although you convince many that is. With so many different diets, the program, supplements, various devices and gadgets that will accelerate your metabolism (most often while watching TV and being lazy), it is no wonder that most of those who want to take something on the occasion of your excess pounds rapidly west into apathy and give up. The truth is that most diets usually ineffective. Why is this so? There are answers as diet, but the common basis of the problem seems simple thing - you must choose a diet that is adjusted to your lifestyle and your character. If your child does not like you or is too tedious and disrupts your rhythm, you can hardly wait for "done with it" and return to the old way of eating.

There is no perfect diet. But if you are aware of their problems, their habits and their rhythm of life, you may already existing child who have been recommended by nutricionsta, adjust you and achieve desired results

The main problem with standard diets is that it suits everyone to some degree, but will also give only The average effect and not the best for you. It often happens that when you start with a diet the first week or two you may lose weight rapidly and then everything stops, although it still plays for children. Diet had a short-term effect, the body can adapt to the new regime of caloric intake and you can not continue to MRDN. It is therefore necessary to choose a diet that will suit you most, which will be torture and starvation, and that you will be able to accept as a permanent change in diet. Should take into account your health, the level and type of activity, body weight and height, metabolism, financial opportunities, where you live, which is the season to your existing eating habits.

There are a few basic rules that should hold no matter which diet you choose:

- Diet should you ulepsa life and not to destroy him. Eat the foods you love. Do not let your child disturbs the social life (you will not in the restaurant with friends because you will not resist the alcoholic beverage or dessert) to occupy your thoughts (obsessively count calories) or disturbing dream (of hunger you can not sleep and begins to suffer from insomnia). Take one diet that best fits your dietary habits of previous and which does not prohibit you favorite foods. Just so you can plan long-term changes in diet.

- Diet should not be extreme. Sudden loss of weight is dangerous to health, damaging your appearance and the effects are short-lived. Avoid the child fully expelled a group food, unless your doctor advises otherwise not. A balanced diet that includes all food groups ensures that you need more than vitamins and minerals to stay healthy.

-Drink plenty of water, od1.5 to 2 liters a day. It is best to Start your day with a glass or two of water. Remember that liquid entering through soups, juices and fruit so you do not need the power to drink 10 glasses of water.

- Let the smallest gap between meals is 3 hours and the most 5 hours. It is approximately 5 to 6 meals a day. Do not let me be too hungry, do not skip breakfast that will give you the most energy for the day and not go to bed hungry. Dine 2 hours before bedtime, but a soft food that you will not interfere with sleep.

-Enjoy your food. Eat slowly, because the human body needs about 20 minutes from the start of a meal to register satiety. If you eat slowly and well sazvacete every bit, then you will eat the time you enter a less food. Perhaps you even told that body is enough for half a meal.

- Practice. Physical activity is healthy in itself and should not be linked to diet. The body has to burn calories that you enter and it may slow walking, jogging, aerobics, dance. Today there are so many options that simply do not have excuses if a bar does not try.

- Speed up your metabolism. Do not avoid protein, they contain the building blocks of amino acids, slowly ingesting and you keep foods last longer and metabolism. Eat foods that boost metabolism. Now just yet to find a diet that will give you the most before. Just like that - that before.

UN diet

2011-01-23T22:56:00.000-08:00

UN diet is one of the most popular diets, at least in our region. Contributes to its popularity, which is very easy to use. The essence of this child is simply the separation of food, so one days we eat foods rich in protein, the second day of the starch so as to eat foods rich in starch, the third day of eating fruits and so 90 days with a team that we have a monthly water a day when nesmjemo nothing to eat but only We must drink water. Un diet proved very effective diet, in addition to the un used food diet used in the daily diet. For the entire duration of the UN child breakfast is always the same, and for breakfast we take two units of fruit (2 apples, 2 fruit, 2 orange ...) For other days you need to stick to this schedule.

1st Dan (as protein) - protein during the day you are allowed foods such as meat and meat products, fish, eggs ... you can also as a side dish to take various vegetables second Dan (as starch) - The second day of starch, which is required after the meat, a day before the carb. During the day you eat starch foods such as beans, cereals ... 3 Dan (carbohydrate per day) - it is all users of the child's favorite day because the day consuming only carbohydrate pasta, chocolate and chocolate products, pastries, cakes ... 4 Dan (fruit of) - on this day does not need too much talking. That day, eat only fruit. When finished with the first four days and starts all over again by 90 days with this, as noted above, once a month to have a water day. Un authors argue that a child with this child can will lose from 20-30kg, and as confirmed by many users and child advocates said. After completion of the child should gradually return to normal diet, because there is a possibility of a yo-yo effect, or restore the lost pounds.

Cabbage diet

2011-01-20T23:32:00.000-08:00

Cabbage diet is a diet that lasts seven days, but after seven days we can continue with the diet. Characteristic cabbage diet is that it is very simple to prepare, and also gives excellent results in terms of weight loss, but have also cleanses the body of fat and impurities. Characteristic cabbage diet is to burn more calories than we put into the body so that it is 100% effective. During the cabbage diet nesmjemo eat fried foods, sweets, bread, alcohol ... During the diet, or a period of seven days you can lose up to seven kilograms. But you'll lose weight unless you get power, you will be full of energy and very good you will feel. With the cabbage diet can be combined and other foods, but best results are achieved if you eat only Kupusov soup all day, with a soup of unsweetened drink more coffee or juice diet. If you eat only soup for seven days you can lose even more than ten kilograms. In the case of daizgubite more than ten kilograms are advised to immediately stop the diet. According to me if you want to lose weight fast diet cabbage is the choice of first

Meat diet

2011-01-20T01:43:00.000-08:00

Meat-based diet is a diet in which we enter a very large intake of protein, carbs and we have to throw out or reduce them to a minimum. Meat-based diet has a special menu that we should use, it is essential that we bring you more food rich in protein (meat), and we do not eat anything else. So the meat can be prepared in any way. You can bake, cook or store it in any other way, and the only important thing that binds the meat diet is not to eat any pilozi. So nesmjete eat salad, no bread, nor anything else that is not animal, eat only meat, which will certainly appeal to vegetarians, but fortunately we are not vegetarians. In addition to losing weight meat diet will help you shape the body, because all these high-protein food that we serve as "fuel" the muscles so that muscles grow, and Inflatable waste. The meat diet is the best choice for those who want to lose weight rapidly and because of the meat diet my choice.

Fast diet

2011-01-17T22:47:00.000-08:00

Fast diet fast was named because it is supposedly for 10 days can lose 15 kilograma.Sve days the child eats the same food. For breakfast you eat fruit no matter what, can do everything except bananas and fruits oraščastih. For lunch they ate a chicken hot dog and two boiled eggs. For dinner, eat an apple and that's it. This recipe I got a nod from one woman who says this is a very fast diets, but after the tenth day you stop the diet. Lunch must be twenty days, and after that you can be even occur on the shares and that's it. When I first saw the title fast diet I thought it would be a special menu or something. Now I see that honestly this diet is not something special. But due to publish a code of iman promises readers "narrow" so here's a quick diet for your soul!

Liquid diet

2011-01-11T04:34:00.000-08:00

Liquid diet is a diet in which the diet may be used only liquid food. In general this is a diet that replaces regular meals of solid food with liquid diets.
This diet is especially used in medicine before or after surgery. This diet is very effective, but before počmete with this child needs to advise the countries with your doctor. For the duration of the child must not eat or drink only water, juice, soup and similar foods. Soup containing vegetables, pasta or meat is allowed, but because the milk is allowed but in small quantities.
On average, this diet is entered only 500-600 calories, so this is one of the diets with which we can lose the most weight in a short period of time.
The advantages of this child are numerous. The greatest health benefits of running a child, however, probably have experienced extremely obese patients who lose weight medically meal replacement liquid diet. Obesity is associated with many serious diseases and such as diabetes, heart disease, kidney failure, liver failure and cancer Obese individuals who lose weight can drastically reduce your risk of getting this disease, and even reduce the severity of their symptoms if you already suffer from them.
As far as side effects, this diet has some major side effects. Side effects may include nausea, fatigue, constipation, and diarrhea.

The ideal diet for weight loss - menu

2011-01-09T06:06:00.000-08:00

Breakfast

Coffee with milk 1% fat, 1 cup Wholemeal bread, 1 slice 20g marmalade, 1 teaspoon
Acidophilus yogurt, 1 package apple, 1 small

Lunch

Clear soup, 1 plate of cooked meat from the broth, Swiss chard * 100g, 400g, with potatoes, 50g Wholemeal bread, 1 slice of seasonal fruit, 1 piece * in preparing to use 1 teaspoon of oil!

Snack

Fruit, 1 piece

Dinner

Cooked egg or 2 egg whites * Lettuce, 1 larger bowl Wholemeal bread, 1 slice * in preparing to use 1 teaspoon of oil!

Diet table

2011-01-05T00:19:00.000-08:00

Food Type	Carnivore	Omnivore	Pescetarian	Vegetarian	Vegan	Raw vegan	Halal	Hindu	Kosher	Paleolithic diet
Fruits and berries	No	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Greens	No	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Vegetables	No	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Starchy vegetables	No	Yes	Yes	Yes	Yes	No	Yes	Yes	Yes	Yes
Grains	No	Yes	Yes	Yes	Yes	No	Yes	Yes	Yes	No
Poultry	Yes	Yes	No	No	No	No	Yes	Yes	Yes	Yes
Fish (scaled)	Yes	Yes	Yes	No	No	No	Yes	Yes	Yes	Yes
Seafood (non-fish)	Yes	Yes	Yes	No	No	No	Yes	Yes	No	Yes
Beef	Yes	Yes	No	No	No	No	Yes	No	Yes	Yes
Pork	Yes	Yes	No	No	No	No	No	No	No	Yes
Eggs	Yes	Yes	Yes	Yes	No	No	Yes	Yes	Yes	Yes
Dairy	No	Yes	Yes	Yes	No	No	Yes	Yes	Yes	No
Nuts	No	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes

Fruit diet

2010-12-24T12:00:00.000-08:00

Top Fruits to Eat During a Fruit Diet

In choosing fruit, emphasize eating low-acid fruits like melons. If citrus fruits like oranges and grapefruit are in season, then choose the sweetest.

At the start, eating a lot of fruit may cause some diarrhea. In time, the body will grow accustomed to fruit's cleansing properties.

Fruits high in vitamin C and citric acid are powerful detoxifiers. The absence of mucus-forming foods allows the lymph glands a chance to detoxify.

The Remainder of Your Fruit DietThere is beauty in simplicity, and this diet is very simple. Forget the idea of three meals a day—it does not apply to a fruit diet.

ü Begin your day with a large portion of higher-calorie fruit like bananas, grapes or mangos. This will elevate your metabolism for the whole day, sustaining good energy and fat-burning capabilities.

ü Allow yourself to get a little hungry before having another fruit meal. As the fruit diet continues and you grow more confident, experiment with how long you can endure the feeling of hunger before eating again.

ü On more active days, eat a greater amount of fruit. If you have a day of leisure, then cut back. As you get some days behind you, and food cravings are overcome, there will be a greater sensitivity to your body’s caloric need.

ü Continue to drink two tall glasses of fresh veggie juice twice a day, one in the morning and one in the afternoon or evening.

ü Mix in a tablespoon of good oil to your two glasses of juice each day.

ü Do not rob yourself of eating pleasure by counting calories. All the fruit you are ingesting is low-concentrated food, light in calories and high in water and fiber, so enjoy. This is not a mathematical equation, but is a process of getting in tune with your body in a new way, through breaking junk food cravings and emotional addictions.

ü Do not weigh yourself until the fruit diet is over. Remember, this is not just about losing weight, but about helping you gain control over your eating. This will be a launching pad to a whole new way of eating and living. Quick fixes never work—if there is not permanent change, then the weight will simply come right back in a few months.

ü While on your fruit diet, take time to educate yourself on healthy nutrition. This will keep you motivated and focused. Find a good book and read in your spare time.

So there you have it. It’s simple: eat lots of fruit for the first three days, and then start allowing your body to get hungry between small meals. You may find yourself eating fruit 6-8 times a day, which is fine.

Finally, do not let the simplicity of this diet fool you. What is going on under your skin is far from simple. A wonderful transformation is occurring on a cellular level, as you flood your trillions of living cells with healing, cleansing nutrients. Your cells will love you!

2010-12-22T07:48:00.000-08:00

Surviving on the 1000 calorie diet

There is no doubt that counting calories is a surefire way to lose weight. The question is, can you do so safely and indefinitely? The answer to this question largely depends on the individual concerned, their body-type and their weight loss goals.

A 1000 calorie diet is suitable only for a small person who does not engage in any major strenuous physical activity. If a larger person, or a very active person, tried to survive on a 1000 calorie diet they would soon begin to do damage to their bodies rather than helping themselves and trying to become healthier and fitter.

So the first step is gaugeing how active you are. You don’t have to be a work-out freak in order to require more than 1000 calories a day. If you ride your bike to work, or always take the stairs instead of the elevator, or do any kind of physical labor, the 1000 calorie diet isn’t for you. If you’re more housebound, or tied to a computer in your cubicle, then it may be something to look into as a weightloss solution .

Once you’ve determined if the 1000 calorie diet is right for you, it’s time to figure out what to eat. First of all, you have to eliminate dairy products from your menu. Not only are these high in fat, but they’re extremely high in calories as well. A single piece of light cheddar cheese is 250 calories – or roughly 2/3s of what you’ll be taking in during a typical meal. So scratch that off the list.

Also out are fattier meats like beef, pork and dark-meat chicken. Yes, these also tend to be the tastier meats, but it has to go off your menu. You should also avoid shellfish, which provide higher calories but less nutrition than scaled-fish.

And it goes without saying that you’re avoiding all fried foods.

The key, then, will be to spread your 1000 calorie diet throughout three meals and a snack. Start in the morning with two hard-boiled eggs and an apple. Yes, it’s boring, but wouldn’t you expect it to be?

For lunch you should head towards a source of lean protein, like fish (salmon is a good one) or white-meat chicken, and some greens. Avoid salad with heavy dressings; something like green beans.Indulge in a light snack in the mid-afternoon. A handful of almonds and a fresh piece of fruit should do it – a banana, a peach, whatever you feel like as long as it’s fresh and un-processed. Make sure that the snack that you take tides you over till dinner, when you’ll again want to have some lean protein similar to your lunchtime meal. This is also when you can take in some carbs – preferably whole wheat pasta or likewise. Make sure to measure out exact amounts, and you’ll be well on your way to making the 1000 calorie diet a part of your road toward healthiness!

Diet program

2010-12-19T09:52:00.000-08:00

When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Diet Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat diet plan (1300 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 each	Bagel-plain, Lenders Bake Shop	8.00	42.00	2.00	210.00
	2 tbsp	Peanut butter- creamy	8.60	5.70	16.40	190.00
	1 tbsp	Cream, fluid, half and half	0.44	0.65	1.73	19.55
	Total:		17.44	49.74	20.12	427.55
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.0	81.00
	Total:		0.30	21.10	0.0	81.00
Lunch
	3 ounces	chicken breast/ white meat	26.40	0.00	3.00	140.25
	12 ounces	Coca cola- diet w/ caffeine	0.00	0.40	0.00	0.00
	.25 cup	Croutons-plain	9.00	5.50	0.50	30.50
	1 large	Salad-lrg. Garden w/tomato and onion	2.60	19.00	0.80	98.00
	4 tbps	Thousand island-reduced cal. Kraft	0.00	12.00	4.00	80.00
	Total:		38.00	36.90	8.30	348.75
PM Snack
	1 each	apple-medium with peel	0.30	21.10	0.0	81.00
	Total:		0.30	21.10	0.0	81.00
Dinner
	3 ounces	chicken breast/ white meat	26.40	0.00	3.00	140.25
	1 cup	pasta, corn cooked	3.68	39.07	1.07	176.40
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	2 tbps	thousand island- reduced cal. Kraft	0.00	6.00	2.00	40.00
	Total:		31.38	54.57	6.42	405.65

	Grand Total:		87.43	183.42	34.85	1343.95

Food	Quantity
Apple - medium with peel	14 each
Bagel - plain	7 each
Chicken Breast / White Meat	42 ounces
Coca Cola - diet	84 ounces
Cream, fluid, half and half	7 tablespoons
Croutons - plain	2 cups
Pasta, corn, cooked	7 cups
Peanut butter - creamy	14 table spoons
Salad - large garden	7 large
Salad - small garden	7 small
Thousand island - reduced cal.	42 table spoons

With water to lose weight

2010-12-17T10:10:00.001-08:00

One thing that most people overlook when trying to lose weight is drinking a lot of water. For some reason, getting enough water is not important for some people. They will have a glass of water if they are really thirsty, but otherwise they simply don’t drink very much water at all. This is a pretty bad habit to fall into for a number of reasons.

First, staying hydrated helps us with all of our body’s processes. We need sufficient hydration for proper digestion, brain function and other bodily needs. Second drinking water helps keep your stomach full and also gives you some sort of oral fixation that helps you avoid doing things which are detrimental to your weight such as snacking. Also, by drinking lots of water, we have to go to the bathroom more, which gets us off our lazy butts, out of of our desk chairs and over to the restroom more often. This may seem like a silly benefit, but for people who work in an office and are literally sitting for four hours straight, it is a huge benefit to get up and walk around once every few hours.

I have heard different arguments about how much water a healthy person needs to consume each day. I have heard anywhere between 64 and 128 ounces of water per day. I think it varies from person to person, weather and activity level. For example, a large man who goes for a run on a hot day in the sun is going to need a whole lot more water than a small person who works indoors all day. You just need to listen to your body and drink water as you see fit. One indicator for me is urine color. If it is a darker yellow, I am probably not getting enough water and need to drink more. If it is a clear color, I am doing OK.

I have a desk job, so it is pretty easy for me to satisfy my hydration needs each day. I have a 32 ounce cup with a lid and a big straw. It is pretty goofy looking, but works very well. I make sure to fill it each morning and refill it several times throughout the day. It always sits on my desk to the left of me and I take a sip anytime that I have a slight pause in my work. Whenever it is not there, I often catch myself grabbing for it and feeling slightly confused when its missing.

Another great time to get your water needs is to drink water with your meal. You can help curb your appetite by drinking a lot of water around meal time. Simply drink a glass of water before you start eating, a glass of water with your meal and then a glass of water after your meal. You can end up having smaller meals and feeling fuller while getting that extra water you need.

Chain of diet food

2010-12-08T08:32:00.000-08:00

At Food and Diet we understand the need to keep variety in your menu regardless of your weight loss plan or lifestyle. We have developed a recipe section that is sure to please even the pickiest eaters--allowing you to fix one meal for everyone.

A health foods diet involves consuming appropriate amounts of all nutrients, and an adequate amount of water. Nutrients can be obtained from many different foods, so there are a wide variety of diets that may be considered healthy diets.

Some of food for diet

1. Apples

The pectin in apples makes you feel more full. This is a great way to eat less. In addition, the pectin actually limits your cells fat absorption. Try an apple in the morning during breakfast or try it as a midday snack.

2. Avocadoes

Avocadoes are proof that a food does not have to be low in fat to help you lose weight. Instead, it needs to have the right kind of fat. Avocadoes contain more than 25 of the essential nutrients. When you eat an avocado you're getting B vitamins, potassium, vitamin E, and lutein.

3. Grapefruits

Of all the citrus foods, grapefruit ranks the best as a diet food. It can lower your insulin levels which in turn will make you less hungry. If you don't like grapefruit, add a different citrus fruit. Both grapefruits and oranges can increase your metabolism. The vitamin C actually dilutes fat.

4. Hot peppers

Spicy foods such as jalapeños are one of the best diet foods. They give a quick boost to the metabolism. They also prove that healthy food is not necessarily bland.

5. Broccoli

Broccoli is a powerful anticancer food. Its high in calcium, iron, magnesium, vitamin A, and vitamin C. It's filling without being high in calories.

6. Whole grain breads
If you've been paying attention, you know that evil carbs are the current diet buster. If you just stay away from all carbs, some of the diets proclaim, you'll lose weight no matter what else you eat. That's not only wrong, it's downright dangerous for both your health and your diet. There's a reason that the Bible refers to bread as 'the staff of life'.
Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of your diet - which most doctors agree is about 50-60% of your caloric intake. That means that if you're on a 1500 calorie a day diet, you should be striving to get about 900 calories a day from grains, fruits and vegetables. Whole grain breads pack a lot of nutritional value. Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal, and for about the same number of calories, you'll be getting three times the vitamins, amino acids and roughage that your body needs to function. You'll feel full far longer, too - because you've given your body something to work on that will take a while to digest.

7. Fish
Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don't - omega 3 fatty acids. Omega 3 is one of the main building blocks in your cells. If your body doesn't get enough Omega 3, it will try to build cells from other fatty acids. The problem is that those cells are not as flexible, and not quite the right shape. Among the cells that aren't quite right are the ones in your brain that help control impulses and tell your body what it needs. By providing enough Omega 3 for your body to use, you'll be healing the damage done through years of poor diet. And since fish, as a general rule, has fewer calories than most meats, you'll be saving calories, too. Just remember that you're REPLACING portions of meat with fish, not adding them to what you already eat.

8. Spinach
At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body. Every serving gives you folic acid, manganese,beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K. You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.

9. Olive Oil

Your body does need a little fat to process vitamins and use them properly. Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet. It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things. One tablespoon has a whopping 125 calories, but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories - and a whole lot of healthy fuel for your body.