The Low Down on Fad Diets

As fad diets come and go, the weight goes up and down.

When bathing suit season approaches, there’s always a diet that promises you’ll be thinner in six weeks. The appeal of these diets comes from the hope that we can be slim and trim with as little effort as possible. Most fad diets work in the beginning, usually because the suggested eating regimens help you cut calories in one way or another. But diets that restrict certain food groups or promise unrealistic results are difficult – or unhealthy – to sustain over time. As soon as you go back to your usual eating patterns, the weight comes piling back on. This creates the yo-yo effect of losing and regaining weight.

There is no magic bullet.

No matter which hook a fad diet is using, it isn’t reasonable to expect miraculous weight loss that will last. The trick is to find an everyday eating plan that not only keeps the pounds off but also provides the right balance of calories and nutrition – and that combination requires a lifestyle change.

While most fad diets result in quick weight loss early on, more research is needed on the effectiveness for long-term weight loss. If followed for a long time, these diets may result in potential health problems. To lose weight safely and effectively, you should eat an appropriate number of calories from a balanced diet rich in fresh fruits and vegetables, whole grains, and fat-free dairy products. Also cut back on the nutrient-poor foods, and be physically active.

You’ll know it’s a fad diet if it:

• Promises magic or miracle foods that burn fat.
• Requires you to eat unusual quantities of only one food or food type.
• Requires rigid menus of a limited selection of foods to be eaten at a specific time and day.
• Requires you to eat specific food combinations in certain sequences or combinations.
• Promises rapid weight loss of more than two pounds a week.
• Has no warning for those with diabetes or high blood pressure to seek medical advice before starting the diet.
• Does not include increased physical activity as part of the plan.

Sources:
American Heart Association

Check this out: Staying Away from Fad Diets from the American Dietetic Association.  This is another great resource with great information about fad diets.

Great Outdoor Winter Activities

Be Creative!
Typically, when we think about being physically active outdoors we automatically think of activities done mostly during the summertime. However, there are also a wide range of fun activities perfect for that beautiful winter day. The list of winter recreational activities could include:

• Ice Skating
• Building a snowman or fort
• Sledding/Tubing
• Snowshoeing
• Cross country skiing
• Downhill skiing
• Snowboarding

One of the wonderful things about being in Utah is that we have a lot of wonderful resources close by. The mountains are easily accessible and can provide hours of entertainment and also a great chance for exercise.

Use Your Resources!
Participating in the activities above does not have to be expensive. For example, the University of Utah has equipment you can rent for a great price. Campus Recreation is the perfect resource to use if you want to try something new without a large investment of money. You don’t even have to be a student to take advantage of these resources.

You can enjoy the great outdoors down in Utah County by taking advantage of the resources at Outdoors Unlimited on the BYU campus. They carry similar resources for rent to meet all your outdoor recreational needs. Even if you are up in the Cache Valley area, Utah State University's Campus Recreation has great outdoor gear for rent.

No matter where you are in the state, you can take advantage of the great outdoors by using local resources to make your outdoor adventure both fun and inexpensive.

Enjoy!

University of Utah Campus Recreation
Brigham Young University Outdoors Unlimited
Utah State University Campus Recreation

Choose My Plate - Get your calcium-rich foods

10 tips to help you eat and drink more fat-free or low-fat dairy foods

The Dairy Group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be lowfat or fat-free—to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups* a day, while children 4 to 8 years old need 2½ cups, and children 2 to 3 years old need 2 cups.

1. “Skim” the fat. Drink fat-free (skim) or low-fat (1%) milk. If you currently drink whole milk, gradually switch to lower fat versions. This change cuts calories but doesn’t reduce calcium or other essential nutrients.
2. Boost potassium and vitamin D, and cut sodium. Choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses. Also, almost all milk and many yogurts are fortified with vitamin D.
3. Top off your meals. Use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads and baked potatoes with low-fat yogurt instead of higher fat toppings such as sour cream. 
4. Choose cheeses with less fat. Many cheeses are high in saturated fat. Look for “reduced-fat” or “low-fat” on the label. Try different brands or types to find the one that you like. 
5. What about cream cheese? Regular cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium.
6. Ingredient switches. When recipes such as dips call for sour cream, substitute plain yogurt. Use fat-free evaporated milk instead of cream, and try ricotta cheese as a substitute for cream cheese.
7. Choose sweet dairy foods with care. Flavored milks, fruit yogurts, frozen yogurt, and puddings can contain a lot of added sugars. These added sugars are empty calories. You need the nutrients in dairy foods—not these empty calories.
8. Caffeinating? If so, get your calcium along with your morning caffeine boost. Make or order coffee, a latte, or cappuccino with fat-free or low-fat milk.
9. Can’t drink milk? If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soymilk (soy beverage). Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium. Calcium in some leafy greens is well absorbed, but eating several cups each day to meet calcium needs may be unrealistic.
10. Take care of yourself and your family. Parents who drink milk and eat dairy foods show their kids that it is important. Dairy foods are especially important to build the growing bones of kids and teens. Routinely include low-fat or fat-free dairy foods with meals and snacks—for everyone’s benefit.

* What counts as a cup in the Dairy Group? 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.

Choose My Plate - Make at least half your grains whole

10 tips to help you eat whole grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

1. Make simple switches. To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.
2. Whole grains can be healthy snacks. Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers. 
3. Save some time. Cook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick side dish.
4. Mix it up with whole grains. Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf. 
5. Try whole-wheat versions. For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.
6. Bake up some whole-grain goodness. Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes. They may need a bit more leavening in order to rise.
7. Be a good role model for children. Set a good example for children by serving and eating whole grains every day with meals or as snacks.
8. Check the label for fiber. Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.
9. Know what to look for on the ingredients list. Read the ingredients list and choose products that name a wholegrain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” “whole rye,” or “wild rice.”
10. Be a smart shopper. The color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.

Choose My Plate - Go Lean on Protein

10 tips for choosing protein

Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein—but most Americans eat enough, and some eat more than they need. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day.

1. Vary your protein food choices. Eat a variety of foods from the Protein Foods Group each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood. 
2. Choose seafood twice a week. Eat seafood in place of meat or poultry twice a week. Select a variety of seafood—include some that are higher in oils and low in mercury, such as salmon, trout, and herring.
3. Make meat and poultry lean or low fat. Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin. 
4. Have an egg. One egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so have as many egg whites as you want.
5. Eat plant protein foods more often. Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts, and seeds. They are naturally low in saturated fat and high in fiber.
6. Nuts and seeds. Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.
7. Keep it tasty and healthy. Try grilling, broiling, roasting, or baking—they don’t add extra fat. Some lean meats need slow, moist cooking to be tender—try a slow cooker for them. Avoid breading meat or poultry, which adds calories.
8. Make a healthy sandwich. Choose turkey, roast beef, canned tuna or salmon, or peanut butter for sandwiches. Many deli meats, such as regular bologna or salami, are high in fat and sodium—make them occasional treats only.
9. Think small when it comes to meat portions. Get the flavor you crave but in a smaller portion. Make or order a smaller burger or a “petite” size steak. 
10. Check the sodium. Check the Nutrition Facts label to limit sodium. Salt is added to many canned foods—including beans and meats. Many processed meats—such as ham, sausage, and hot dogs—are high in sodium. Some fresh chicken, turkey, and pork are brined in a salt solution for flavor and tenderness.

* What counts as an ounce of protein foods? 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup cooked beans or peas; ½ ounce nuts or seeds; or 1 tablespoon peanut butter.