To lose weight in the new year - or any time of the year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy that deliver benefits backed by decades of research. Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.
Resolve to Make Real Nutrition a New Year Priority
(Family Features) A new year signals a chance to renew your commitment to healthier eating, but many of the most popular diets, like the keto diet and paleo diet, eliminate entire food groups, which can cause you to fall short on nutrients you need.
For example, a study in the “Journal of Clinical Lipidology” suggests low-carb diets may not have meaningful long-term benefits for weight or heart health compared to other diets and could actually restrict foods that are good for your heart.
This new year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy, like dairy milk, that deliver benefits backed by decades of research.
Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.
Intermittent Fasting: Skipping meals could do more harm than good if you’re not getting the nutrients you need to be your best. A better bet: balanced, flavorful meals that incorporate multiple food groups. If you really want to try intermittent fasting, consider not eating past a certain time in the evening so you can “fast” throughout the night, and make sure to eat a nourishing breakfast in the morning, like oatmeal made with real milk, topped with fruit and a handful of nuts.
Plant-Packed Plates: If you’re considering a vegetarian or plant-based diet in the new year, it’s important to pack the right nutrients into your meatless meals, particularly protein, calcium, vitamin D and vitamin B12. Make sure you’re getting enough by enjoying a variety of plant-based foods like beans, nuts, fruits and vegetables along with some other thoughtfully chosen options. Real dairy milk is a good choice in a vegetarian diet, providing as much as eight times more protein than many non-dairy milk alternatives. Each 8-ounce glass is also a source of vitamin D, and an excellent source of calcium and vitamin B12.
Focus On Fats: If you’re keeping closer tabs on your fat intake, it’s important to choose the right ones and know that a growing body of evidence suggests not all saturated fats are the same. For example, whole milk, which has more dairy fat than skim or low-fat varieties, may actually help raise “good” cholesterol and could be considered part of a diet that’s also good for your heart, according to research in the “European Journal of Clinical Nutrition.”
Calorie Conscious: Monitoring the calories you consume versus the calories you burn through exercise and everyday activity can help manage the fuel your body needs. When you consistently burn more calories than you eat, you are more likely to effectively lose weight. However, that doesn’t mean you have to forgo all your favorite foods. For example, when it comes to dairy, swapping full-fat options for skim or low-fat alternatives is one way to receive the same nutrient package with less fat and calories.
Make better nutritional balance a priority this new year and find more advice and recipes at MilkLife.com.
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A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance. If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track.
A Keto-Friendly Approach to Weight Loss
(Family Features) A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance.
If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track:
South Beach Diet
Behind the label: Decoding certifications in the shopping aisle
(BPT) - When we visit the grocery store, we’ve become accustomed to a dizzying array of options. There are labels touting everything from food safety to environmental and ethical standards. Making the best decision for your family, your health and the good of the planet is important, but how can you possibly keep track of what all these labels really mean?
Voting with your wallet
Today’s wired world allows us to be more conscious of the impacts of our choices than ever before. Shopping isn’t just about putting food on the table. It’s a daily opportunity to support the kind of world we want to live in. Our actions and what we choose to buy can impact not only the planet’s future, but our social economy as well.
A 2017 study by Cone Communications reported that 60 percent of Americans believe businesses can be key drivers for social and environmental change. Whether it’s phasing out plastic bags and straws or carrying more ethically traded products, businesses are showing consumers that they are listening.
Businesses aren’t doing this just because you asked; they’re doing it because it’s the right thing. Many of them are putting their values on full display in the form of labels that make it easier for you to navigate the shopping aisle.
“As shoppers we are often in a hurry, so much so that we might not even be aware of how quickly we make a decision. That’s where clear labeling can help,” said Rebecca Walker Reczek, professor of marketing at Ohio State University. “Without it you’d need to research each product and the time can add up.”
The truth behind the labels
So what gives? Are organic and natural the same thing? Does a green label mean it’s better for the environment? What does "fair trade" really mean? These are just some of the questions many consumers are asking when they make their way down the grocery aisle.
Most of us are aware of those little labels on our food, but we often don’t understand what they mean. Like any choice, the key is education. To shop in accordance with our values, we must understand what the label stands for and how it’s been verified. And yes — verification matters.
Marketing savvy and great design can create convincing packaging and badges that represent a company’s promise, but often they aren’t based on rigorous standards.
On the other hand, certification labels mean that an independent organization has audited and checked that a company is following a standard set of rules — whether it’s fair trade, responsible fishing, GMO avoidance or better treatment of workers.
For example, the USDA organic label means that an independent organization has audited the farmer to make sure they abide by national organic standards. On the other hand, the term ‘natural’ has no set definition or standards. Neither the FDA nor the USDA has set rules for this term. Pure, natural, green, direct trade — all these terms conjure an image, but are not audited and don’t refer to any established standard. Essentially, they are just words.
A guide to the goods
Everyone has a right to know what is in their food and where it comes from. Look to these certifications to guide your next shopping trip:
* Fairtrade — The Fairtrade certification ensures safe and fair working conditions, prohibits child labor and provides farmers and workers with a fairer price or better wages. Fairtrade products originate in developing and least developed countries where farmers and workers are often marginalized.
Where found: Coffee, chocolate, bananas, sugar, avocados, tea and more
* MSC Certified — By choosing seafood with the MSC blue fish label you are supporting independently certified sustainable fisheries. Their good management practices help ensure fish stocks and habitats are healthy and fishing community livelihoods are secure.
Where found: Wild caught fish and seafood, fish oil supplements, pet food
* Responsibly Grown, Farmworker Assured — The EFI-certified label indicates that the workers who harvested your food are treated with respect, compensated fairly and engaged to identify problems that impact the safety of your food.
Where found: Fresh fruits and vegetables
* Non-GMO Project Verified — The Non-GMO Project Standard is North America’s most rigorous and reliable standard for GMO avoidance, set apart by its transparency, trustworthiness, ongoing testing and third-party status. The best way to avoid consuming GMOs is to look for the butterfly.
Where found: Dairy and meat products, fruit and vegetables, snack foods, vitamins and supplements, oils and more
Food is a basic necessity, but it is also a conscious choice shaped by our values and our lifestyle. Shop your values on your next shopping trip. To learn more about these certifications and continue the conversation, visit www.fairtr.de/TruthBehindLabels.
With the health of the oceans closely tied to the health of the environment, marine life and humans, making choices that help reduce ocean pollution is one way to make an impact. These tips are a few ways you can help protect the environment.
5 Tips to Help Reduce Litter and Protect the Oceans
(Family Features) The tide of environmental studies showing the harmful effects of litter and mismanaged waste on oceans are seemingly everywhere. For example, 8 million metric tons of plastics wind up in streams, rivers and waterways each year, according to research published in “Science.”
According to the Ocean Conservancy, plastic product consumption is predicted to double over the next 10 years. With the health of the oceans closely tied to the health of the environment, marine life and humans, making choices that help reduce ocean pollution is one way to make an impact. In fact, research from the Plastic Free July Foundation shows that more than six in 10 people refuse plastic shopping bags, avoid pre-packed fruit and vegetables, pick up litter and avoid buying water in plastic bottles.
“Mismanaged packaging waste is a threat to our oceans and the overall health of our planet,” said Lynn Bragg, president of the Glass Packaging Institute. “We can all make a difference by changing the type of food and beverage packaging we buy, opting for reusable and refillable containers, following local recycling guidelines and helping keep beaches and waterways clean.”
These tips from the Glass Packaging Institute are just a few ways to contribute:
Find out more about the benefits of choosing and reusing glass packaging to help reduce ocean pollution at upgradetoglass.com.
Photo courtesy of Getty ImagesSOURCE:
Glass Packaging Institute
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