This page contains general information only and is not intended to be a substitute for professional medical advice. Always ask your physician or other qualified health provider about nutrition, exercise and weight loss methods before you start a new diet or program.

Veggin' Out!

By Heidi M. Bates, BSc, RD: Tri-Nutrition Consulting, Sherwood Park, AB

"Eat your veggies!" Seems like we've heard this since the day we were born! However, this is one case where your mom was definitely right: Vegetables and fruit are nutritional superstars that play a key role in promoting good health and weight management.

It might seem like a bit of a "no brainer," but there is actually a wealth of scientific evidence showing just how important vegetables and fruits are to our health. Research indicates that eating vegetables and fruit as part of a balanced diet, may reduce the risk for heart disease, hypertension, certain types of cancer, diabetes and other chronic diseases. In addition, people who choose at least five servings of vegetables and fruit (in total) each day are more likely to achieve and maintain a healthy body weight.

Canada's Food Guide to Healthy Eating recommends that adults choose between 5-10 servings of Vegetables and Fruits each day. This may sound like a lot, until you realize how small a serving really is. One serving is equal to:

• 125 mL (1/2 cup) 100% fruit or vegetable juice
• 1 medium fruit or vegetable (e.g. potato, carrot, apple, orange, banana)
• 125 mL (1/2 cup) vegetables or fruit (cut up, salsa, tomato sauce, apple sauce)
• 250 mL (1 cup) salad
• 60 mL (1/4 cup) dried fruit (raisins, cranberries, dates)

Want to "veg out?" Keep the following tips in mind:

• Choose seasonal vegetables and fruit. This will help keep costs down and ensure that your vegetables and fruit that are flavourful and loaded with nutrients.
• Take a short cut. Frozen, canned and even dried vegetables and fruit are nutritious alternatives to fresh produce. Keep them on hand for times when you just can't fit a shopping trip in.
• Convenience counts. Make it easy to choose vegetables and fruits. Get a fruit bowl and place it in a prominent place in your kitchen. Carry portable fruits and veggies with you (e.g. apples, oranges, dried fruits, carrots). Cut up vegetables on the weekend and keep the in the fridge for a snack attack.
• Taste matters! Don't be afraid to add taste enjoyment to vegetables and fruits by pairing them up with lower fat dips and sauces or by adding them to casseroles or muffins. Experiment!

Carbs Count!

By Heidi M. Bates, BSc, RD: Tri-Nutrition Consulting, Sherwood Park, AB

Have you hopped on the low carb bandwagon? If so, you might want to think again. While cutting carbs has been the focus of literally hundreds of diet plans, programs and products over the past several years, recent research suggests that this is one fad you should pass up.

Low carb diets limit a wide variety of nutritious foods including grain products, fruits, milk, yogurt, legumes and even some vegetables. As a result, a number of essential nutrients - nutrients important for optimizing health - are also limited. In particular, low carb diets also tend to be low in:

Low carb diets generally emphasize protein-rich foods like meats and poultry, and fats such as margarine, butter and oils. While protein and fat are essential nutrients, you can get too much of a good thing and moderation really does matter. Diets that provide excessive amounts of protein and/or fat have been linked to a wide range of health concerns including an increased risk for heart disease, hypertension (high blood pressure), and bone mineral loss.

Cutting carbs can interfere with your ability to be active. Carbohydrate is the body's preferred source of fuel and during physical activity; carbohydrate helps your body access body fat. Cutting carbs takes this fuel source away and, as a result, endurance can drop of dramatically, making physical activity less fun and less productive.

Want to lose weight and keep if off? Cutting carbs doesn't appear to be the answer. While this approach to weight loss may offer short-term weight loss, it has not been proven to be a method that stands the test of time. Recent research indicates that in the initial stages of a low carb diet people lose weight rapidly. However, by the one-year mark, weight loss typically slows dramatically and low carb dieters are no further ahead than people who follow a more nutritionally balanced approach.

Plan to Be a Big Loser - Weight Loss Strategies that Work!

By Heidi M. Bates, BSc, RD: Tri-Nutrition Consulting, Sherwood Park, AB

Ideas about “what works” when it comes to weight loss have changed. It is possible to lose weight and keep it off! However, research on “big losers,” – participants in the U.S. National Weight Control Registry (NWCR) who have lost 30 pounds or more and have kept it off – suggests that the weight loss solution don’t lie in yet another fad diet or huge “lifestyle renovation.” Instead, it seems that small changes are what produce big results:

• Eat breakfast. More than ¾ of the people in the NWCR report eating breakfast everyday and research shows that breakfast eaters have an easier time maintaining a healthy weight. Eating breakfast helps to prevent hunger and over-eating. In addition, eating early in the day can help to “jump-start” metabolism or the rate you burn calories. Aim to eat a lower-fat, balanced breakfast each day. Examples include: whole grain cereal + lower fat milk + fresh fruit OR whole grain toast + peanut butter + 100% fruit juice OR poached eggs + whole grain toast + fresh fruit.
• Weight In or measure up. Weighing yourself, undergoing body composition testing (like the participants on Taking It Off!) or taking girth (waist, hip) measurements can help you identify a goal and track your progress. Weight in or measure up on a regular basis. For best results, take your weight or measurements at the same time, on the same day of the week for several weeks.
• Step It Up A Notch. Regular physical activity plays an essential role in promoting weight loss. Participants in the NWCR report participating in some form of physical activity 5-7 times/week. Pedometers or step counters are a simple way to track how much activity you do each day. They are available at sporting good stores, specialty running or walking stores, and department stores. Aim to take 10,000 steps each day. Don’t be surprised if you take less than 10,000 steps when you begin to be active – work up slowly over time.
• Be Yourself. Only ½ of the participants in the NWCR used a formal program or diet plan to lose weight. The remaining 50% found out how to meet their individual needs and did it on their own. Recognize the weight loss is not a “one size fits all” proposition. Think about your life, your needs, and your goals before choosing a weight loss plan, program or approach. There’s no one-way to lose weight – do what works for you!

Take your weight loss plans in a new direction and reap the results!

Liquid Calories – Easy Does It!

By Heidi M. Bates, BSc, RD: Tri-Nutrition Consulting, Sherwood Park, AB

Calories count when it comes to weight loss. Take in more calories than your body burns each day and, overtime, you’ll gain weight. Similarly, if you cut back on the amount that you eat or burn up extra calories by being physically active, you’ll lose weight.

Some foods are higher in calories than others. So are some beverages. Unfortunately, many people don’t recognize how many calories some of their favourite beverages provide which, in turn, can make losing weight very challenging. You can’t cut what you don’t think counts!

Think that gourmet coffee or super-sized soft drink doesn’t count – think again:

Don't let liquid calories become a barrier to achieving and maintaining a healthy body weight. Choose low-calorie, nutrient-rich drinks that don't tips the scales:

Make cutting liquid calories easy! Exchange higher calories beverages for lower calories alternatives. Choose a skim milk latte instead of a gourmet coffee made with whole milk, whipped cream and chocolate toppings. Enjoy a small glass of wine instead of a mixed drink or a liqueur. Quench your thirst with an ice-cold glass of orange juice instead of an iced coffee made with cream. Overtime even these small changes can have a big impact!