Fried, Grilled, Baked Foods May Up Diabetes Risk | Online Medical Assistant Training Programs

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Researchers suggest steaming, poaching and stewing for better health

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To learn more visit: WebMD Health

http://heart-healthy-diet.researchedbyyou.com Heart Healthy Diet

Healthy Eating When Dining Out – Don’t Abandon Your Diet

Americans love eating out — and there’s no reason why

it can’t be healthy eating. But watch for hidden fat and

calories! New healthcare legislation will require that big

restaurant chains put calorie info on the menu, starting some

time in 2011. But you can’t always find out the amount of calories,

fat, or salt in your food. So follow these ordering tips to make sure

you stay within your healthy diet.

1.Some Fats Are Good for You

Monounsaturated fats: Substituted for saturated fats in your diet,

they help lower bad LDL cholesterol and don’t reduce good HDL cholesterol.

Found in canola oil, olive oil, olives, avocados, nuts, and nut butters.

Polyunsaturated fats: Help lower cholesterol. Found in fatty fish, vegetable oils,

and nuts and sunflower seeds.

2. Fish Is Good for Your Heart

Fish is a healthy choice when dining out. Ordering seafood such as salmon

and tuna adds omega-3 fatty acids to your diet. They are a type of polyunsaturated

fat that helps lower your heart disease risk. You’ll also find omega-3s in walnuts

and edamame (soybeans).

3.Avoid Fried Foods and Added Cheese

Eating out often means getting too much saturated fat, cholesterol, sodium, and calories.

How can you spot the dangers? Saturated fats come mostly from meat and dairy foods.

Tropical oils like palm oil and coconut oil, and butter are also saturated fats.

Cholesterol is found in animal fats. Primarily the saturated fat and the cholesterol

in the foods you eat increase your cholesterol levels.

4.Have a Heart

Some restaurants have tuned into heart-healthy eating. They offer low-fat, low-salt,

low-cholesterol menu items, designated with a heart icon.

Don’t confuse this with the favorites icon. That can be a flag for popular, fatty choices.

One delicious heart-healthy option: A grilled fish filet, a natural source of omega-3 fatty acids.

5. Don’t Be Afraid to Ask

In restaurants where food is cooked to order, you can make special requests for lighter fare.

If you’re counting calories — or keeping an eye on saturated fat, cholesterol, or sodium — tell your server.

Ask what’s in a dish. Find out how it’s cooked. A chef can often prepare food using less oil, no butter,

or no added salt. If there is sauce, salad dressing, or gravy, get it on the side. Then you can

dip — or skip — and use less.

For more info on Heart Healthy Diet go here ~

http://heart-healthy-diet.researchedbyyou.com

6. Clues to Unhealthy Dishes

Concerned about high cholesterol, diabetes, or losing weight? Read menus carefully.

Thumbs Down:

Fried, au gratin, braised, buttered, creamed, escalloped

Hollandaise, cheese, or cream sauce

In gravy, pan-fried or -roasted, rich, in butter sauce.

7. Clues to Healthy Nutrition

Grilled chicken vs. fried chicken. Broiled fish vs. fried fish. When dining out, look for

possible code words to healthier food with less saturated fat.

Thumbs Up:

Baked, broiled, grilled

Poached, roasted, steamed

In its own juice, garden fresh

8. Cutting Fat Can Help Weight Loss

Ask your server about healthy substitutions:

A vegetable or fruit instead of French fries

Skinless chicken that’s broiled instead of fried

Low-fat milk for your coffee, instead of cream

9. Lean Choices

If you’re counting calories and saturated fat, hamburgers, rib eye, porterhouse,

or T-bone steaks don’t score well.

Thumbs Up:

Barbeque or grilled chicken, pot roast, meat loaf

London broil, filet mignon, flank steak, sirloin tip, tenderloin

Seafood, boiled shrimp, oysters on the half shell

10. Healthy Chinese Food

Thumbs Down: Egg rolls, egg drop soup, fried wontons, Lo Mein, Moo Shu,

General Tso’s Chicken, Sweet and Sour Pork, and fried rice. They are prepared

with lots of oil, sodium, and MSG.

Thumbs Up: Steamed or stir-fried seafood, chicken, bean curd, or

vegetable dishes — plus steamed rice — for heart health. If possible,

ask the cook to use less oil, soy sauce, and MSG.

Article by WebMD, LLC

http://www.webmd.com/diet/healthy-holiday-eating-10/slideshow-healthy-eating-out

For more info on Heart Healthy Diet go here ~

http://heart-healthy-diet.researchedbyyou.com

Fried, Grilled, Baked Foods May Up Diabetes Risk