KTK-Nutrition

Are you one of the people who have made a resolution to lose a few pounds in 2025?   If you or someone you know wants to drop a few pounds, what are the best weight loss diets to be on? So many diets don’t change your lifestyle but offer a quick solution but for many a temporary solution.   You may lose some weight but once you go “off” the diet, you gain the weight back.   Every year U.S. News & World Report ranks the Best Weight-Loss Diets .     What makes a weight-loss diet a winner?   A diet you can stay on for the long haul.   Not really a diet but an eating pattern that keeps the weight off. A diet that promotes healthy weight loss, not quick weight loss due to loss of water and muscle and not fat.   A diet that doesn’t slow your metabolism like some quick loss diets do. A diet that doesn’t give up any food groups so you can stay on it long term. U.S. News and World Report notes a healthy diet focuses on lean protein, high fi...

What are some easy nutrition tips to eat healthier?     Eat This Not That   has some easy nutrition tips to follow:   Out of Sight, Out of Mind - Hide the junk food and make healthier food more visible.   A study at Google noted that people ate less M & M’s if put in an opaque container.   They ate more fruit and nuts when these were displayed prominently.   In fact, staff ate 3.1 million less calories of M & M’s in an opaque container in seven weeks’ time. The 1 in 10 Rule :     Look at the nutrient label and for every 10 grams of carbs, look for at least one gram of fiber or 10 carbs:1 fiber.     Why is this important?   You want to have whole grains in your diet and this is the ratio of carbs to fiber in whole grains.   A study in the Public Health Nutrition journal found that carbs with the 10:1 ratio had less sodium, less sugar and less trans fats. Cut calories by boosting flavor :   in the nut...

Last week we discussed some diet tips from dietitians.   Here are 5 more tips from the nutrition experts. 6.   Eat more Fruits and Vegetables I always tell my students to eat 5 fruits and vegetables a day, minimum.   The World Health Organization recommends nine servings a day.   But 5 is a start for most people.   It is really hard for some people to get used to eating 2 fruits/vegetables at lunch or dinner.   I was just reviewing some lunch and dinner menus my students planned for a 4 year old.   Even though the meals were supposed to comply with MyPlate, very few students served the child 2 fruits and vegetables at lunch and dinner.   So get in the habit of having 2 fruits and vegetables at lunch and dinner. Fruits and vegetables are not only packed with vitamins and minerals, they also offer the antioxidants that have so many beneficial health effects.   Packing lunch – include 2 fruits/vegetables in lunches.   Pack carrot...

So what are dietitians’ eating?   What tips do they have for a healthier you?   Read more about Dietitians' Top 10 Diet Tips .   Let’s look at 5 top tips today and next week we’ll do the remaining 5 tips.     Enjoy Fast Food, but Make Smarter Choices and Go Only Once a Week or less My husband and I enjoy some fast food but we choose from the menu carefully.   At McDonald’s I like their Egg McMuffin and orange juice.   For dinner we will choose one of the salads McDonalds   offer and a carton of milk.   At KFC we choose the grilled chicken over the fried chicken.    Look at how many calories you can save by making a wiser choice at KFC.   Have a chicken breast at KFC but choose the grilled and you save 270 calories not to mention 198 less calories from fat.   Even the sodium is lower in a grilled piece of chicken breast.   Carefully choose some sides and you don’t have that high a calorie meal from KFC. ...