Friday, October 21, 2011

The SINGLE Ingredient to Omit From Your Diet from

So many people don't understand why they can't drop those extra pounds. I believe the number one reason they can't do so is because they are still eating lots of sugar in their diet.

Added sugars are sugars that are added to foods when they are made or processed or any sugar you add to your food yourself. Added sugars are part of your daily “discretionary calories” which are the left-over or extra calories you have left after meeting your nutrient needs and before your fill your daily requirement of calories. For example, in a 2,000 calorie diet, the discretionary calories are 267. These calories may be distributed to other parts of the diet like enjoying 2% milk instead of skim and eating pork instead of chicken. In order to maintain your weight, besides exercise, you should keep your caloric intake close to your caloric needs. In other words, don’t go overboard on your discretionary calorie allowance. A simple way to do so is get rid of the extra sugars in your life. Here are some tips to help you do so.
Ways to Decrease your Added Sugar Intake:
  • Use less of all sugars: white, brown, honey, jelly, and syrups.
  • Limit intake of foods high in added sugars: soft drink, candy, cookies, cake, icecream, pies, and fruit drinks
  • Canned fruit packed in juice (NOT syrup) to satisfy your urge for sweets
  • Check the ingredients list on nutrition labels of foods. If any of the sugars (brown sugar, confectioner’s sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, fruit juice concentrate, honey, malt syrup, molasses, maple and pancake syrup, powdered sugar, raw sugar, and white sugar) is listed as the first or second ingredient, choose a healthier option.
  • Remember to brush your teeth not too long after consuming sweets to prevent tooth decay and cavities
  • substitute fruit juices for fruit drinks, soft drinks, and punches.
  • Buy unsweetened cereals
  • try reducing the sugar content in your favorite recipes by half. It will probably taste the same, maybe better.
  • Fruit has sugar, but naturally occurring sugars, not added sugars.
  • Still like the taste of sweets? Add these spices to give the illusion of having sugar: allspice, anise, cardamom, cinnamon, ginger, and nutmeg.

Some information included in this blog is  from Personal Nutrition by Marie A. Boyle and Sara Long
-Tony Tiamiyu
Instant Fitness, LLC
Atlanta's #1 Personal Trainer!
Lindbergh City Center

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