Diabetic diet definition and facts

What is a diabetic diet?

A diabetes meal plan (diabetes diet) is a nutritional guide for people with diabetes that helps them decide when to consume meals and snacks as well as what type of foods to eat. There is no one predetermined diabetes diet that works for all people with diabetes. The goal of any diabetic meal plan is to achieve and maintain good control over the disease, including control of blood glucose and blood lipid levels as well as to maintaining a healthy weight andgood nutrition.

Health care professionals and nutritionists can offer advice to help you create the best meal plan to manage your diabetes. Nutritionists can help you find recipes and cooking tips to help with meal planning and preparation.

Are there diabetic diet guidelines?

There is no single diabetic diet that is appropriate for all people with type 2, gestational, or type 1 diabetes just as there is no single medication regimen that is appropriate for everyone with this disease. Dietary choices depends upon many factors including your age and gender, overall exercise and activity level, any medications you may be taking (including insulin or others), and whether or not you are trying to lose weight, among other factors.

Some meal planning tools and guidelines include:

Most doctors and health care professionals agree that patients with diabetes can eat most of the same foods and meals as the rest of the family with some added attention to timing of meals and portion sizes. As in any healthy diet, it is best to consume a variety of foods. There are numerous recipes and apps if you need ideas for healthy foods to eat.

Healthy eating includes eating a wide variety of foods including:

One example of a diabetic meal plan for people who also have elevated cholesterol levels is known as the TLC (Therapeutic Lifestyle Changes) plan. This meal plan is designed to help you manage your disease and by lowering your cholesterol level and helping you lose weight. The TLC diet is defined as follows:

How many carbs, fats, and proteins can I eat on a healthy diabetic meal plan?

The number of carbohydrates (carbs), fats, and proteins in your plan will depend upon the ideal number of calories you should consume each day. Your age, gender, the amount of exercise you get, and your activity level affect the number of calories you need to eat in order to gain, lose, or maintain a healthy weight.

A high-fiber diet has been shown to improve blood sugar and cholesterol levels in people with type 2 diabetes. Fiber can be found in many foods, especially whole grains, beans, vegetables, nuts, and fruits.

Can I have sugar on a diabetic meal plan?

Most doctors and other medical or health care professional believe that people on a diabetic diet can have small amounts of sugar, so long as they are part of a healthy and balanced nutrition strategy. Table sugar does not raise blood glucose more than starches.

Can I have alcohol on a diabetic diet?

It may be OK for some people with diabetes to drink alcohol in moderation. It is best to drink alcohol when your blood sugar levels are under good control, and it is important to remember that wine and mixed drinks contain sugar, and alcohol has a lot of calories. Your doctor or health care professional can tell you if alcohol can be a safe part of your meal plan.

What foods raise blood sugar levels?

The extent to which carbohydrates raise blood sugar levels is known as their glycemic index. High glycemic index foods raise glucose levels faster and to a greater degree than low glycemic index foods.

High glycemic index foods include:

What foods help maintain good blood sugar levels?

These foods can fill you up without dramatic rises in blood glucose levels, for example:

Proteins and fiber can also help you feel full without raising blood sugar levels as much as carbohydrates.

References

American Diabetes Association. "Diabetes Meal Plans and a Healthy Diet." Updated: Jul 01, 2015.Diabetes Diet Plan: Foods That Raise Your Blood Sugar Levels

What is ulcerative colitis?

Ulcerative colitis (UC) is a chronic condition that causes inflammation of the large intestine (colon) and the rectum and sores (ulcers) on the inner lining of the large intestine. Ulcerative colitis is thought to be an autoimmune disease, that is, one where the body attacks itself. It is a type of inflammatory bowel disease (IBD). It is not the same as Crohn's disease, another type of IBD, which can affect any part of the gastrointestinal tract, whereas ulcerative colitis only affects the colon and rectum. It is also not the same as irritable bowel syndrome (IBS), which affects how the colon functions and does not cause inflammation.

Ulcerative colitis is estimated to affect nearly 907,000 Americans, and it affects males slightly more often than females. The disease is most commonly diagnosed between the ages of 15 and 40.

What causes ulcerative colitis?

The cause of ulcerative colitis is unknown but it is believed to be caused by a combination of several factors including an overactive immune system, genetics, and the environment.

Physical or emotional stress, and certain foods do not cause ulcerative colitis, however, they may trigger symptoms in a person who has ulcerative colitis.

Treatments for ulcerative colitis includes both medications and surgery; however, there is no medication that can cure ulcerative colitis. Medicationsthat treat ulcerative colitis are

Treatment of ulcerative colitis with medications is similar, though not always identical, to treatment of Crohn's disease.

What is an ulcerative colitis diet?

A person with ulcerative colitis may find they need to modify their diet to help manage their symptoms. There is not a single diet or meal plan that fits everyone with ulcerative colitis, and diets are individualized for each patient. Depending on symptoms different types of diets may be recommended, such as:

Attention to nutrition is important for patients with ulcerative colitis, as the symptoms of diarrhea and bleeding can lead to dehydration, electrolyte imbalance, and loss of nutrients. It may be necessary to take nutritional supplements if your symptoms do not allow you to eat a nutritionally balanced diet. Talk to your health-care professional about what supplements to take. Many people with ulcerative colitis find it easiest to eat smaller, more frequent meals rather than a few large ones. This can also help increase the nutrition absorbed from the foods you eat.

19 trigger foods to avoid with an ulcerative colitis diet plan

Dietary choices do not cause ulcerative colitis, but certain foods can trigger and worsen symptoms. Learning to identify trigger foods can help reduce the frequency and severity of ulcerative colitis symptoms. Not all people with ulcerative colitis have the same triggers, but a list of some of the most common include:

What foods help manage and soothe ulcerative colitis flares?

Avoiding foods that trigger ulcerative colitis symptoms is one way to help manage symptoms through diet. Another is knowing what foods to eat that may help relieve flares. Following is a list of foods that may help soothe ulcerative colitis flares:

How can I track foods that cause flare-ups and trigger symptoms of my ulcerative colitis?

The Crohn's and Colitis Foundation of America recommends people with ulcerative colitis to keep a food journal to keep track of what they eat. Note what you eat and drink, and how you feel afterwards, noting any symptoms that arise. Start to keep a list of any foods you suspect may trigger or aggravate your ulcerative colitis symptoms. A food diary will also help you figure out if you are getting adequate nutrition, and can help your doctor or dietician determine the right diet for you to manage your symptoms and prevent flares.

The Crohn's and Colitis Foundation of America also has an interactive food tracking tool. It is available online or as a mobile app.www.ccfa.org/gibuddy

What other things trigger ulcerative colitis symptoms and flare-ups?

In addition to foods that trigger ulcerative colitis flare-ups, there are certain environmental risk factors that may also trigger flares.

Which specialties of health-care professionals prescribe an ulcerative colitis diet?

A gastroenterologist is a specialist in disorders of the digestive tract and can prescribe a diet for ulcerative colitis. In addition, dietitians and nutritionists who are familiar with the disorder may also help create a diet and meal plan to manage ulcerative colitis.

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Medically Reviewed on 9/11/2019

References

REFERENCES:

Langan, R. C., MD., et al. "Ulcerative Colitis: Diagnosis and Treatment." Am Fam Physician. 2007 Nov 1;76(9):1323-1330.<http://www.aafp.org/afp/2007/1101/p1323.html>

Crohn's & Colitis Foundation of America. "Facts about Inflammatory Bowel Diseases. Published May 1, 2011.<http://www.ccfa.org/resources/facts-about-inflammatory.html>

Crohn's & Colitis Foundation of America. "Diet, Nutrition, and Inflammatory Bowel Disease."<http://www.ccfa.org/assets/pdfs/diet-nutrition-2013.pdf>

Crohn's & Colitis Foundation of America. "Living with Ulcerative Colitis."<http://www.ccfa.org/assets/pdfs/living_with_uc_brochure_final.pdf>

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Ulcerative Colitis: Diet, 19 Foods to Avoid, Treatment & Causes

It's advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks.

In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or "keto" diets.

But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it's not the type of diet to try as an experiment.

"The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky:

Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Some healthy unsaturated fats are allowed on the keto diet like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.

Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.

What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.

A ketogenic diet has numerous risks. Top of the list: it's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.

Other potential keto risks include these:

Nutrient deficiency. "If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C," McManus says.

Liver problems. With so much fat to metabolize, the diet could make any existing liver conditions worse.

Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).

Constipation. The keto diet is low in fibrous foods like grains and legumes.

Fuzzy thinking and mood swings. "The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability," McManus says.

Those risks add up so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.

The popular low-carb diets (such as Atkins or Paleo) modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? "They're everywhere, and people hear anecdotally that they work," McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. "But again, we don't know about the long term," she says. "And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return."

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Healthy eating can help you prevent, control, and even reverse diabetes. And with these tips, you can still enjoy your food without feeling hungry or deprived. Whats the best diet for diabetes?

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesnt mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You dont have to give up sweets entirely or resign yourself to a lifetime of bland food.

Whether youre trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choicesmost notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight.

Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if youve already developed diabetes, its not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think.

Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

A diabetic diet doesnt have to be complicated and you dont have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes.

Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesnt have to be off limits, as long as its a part of a healthy meal plan.

Fact: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs since theyre high in fiber and digested slowly, keeping blood sugar levels more even.

Fact: The principles of healthy eating are the samewhether or not youre diabetic. Expensive diabetic foods generally offer no special benefit.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods.

Carbohydrates have a big impact on your blood sugar levelsmore so than fats and proteinsso you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydratesalso known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

High glycemic index (GI) foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks.

Eating a diabetic diet doesnt mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.

Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.

Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.

Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.

When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.

Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.

Dont replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking were making a healthier choice. Low-fat doesnt mean healthy when the fat has been replaced by added sugar.

Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. Youll likely add far less sugar than the manufacturer.

Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.

Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.

Reduce the amount of sugar in recipes by to . You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.

Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.

Start with half of the dessert you normally eat, and replace the other half with fruit.

Its easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.

Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:

Choose fats wisely

Some fats are unhealthy and others have enormous health benefits, so its important to choose fats wisely.

Unhealthy fats. The most damaging fats are artificial trans fats, which make vegetable oils less likely to spoil. Avoid commercially-baked goods, packaged snack foods, fried food, and anything with partially hydrogenated oil in the ingredients, even if it claims to be trans fat-free.

Healthy fats. The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Saturated fats. Found mainly in tropical oils, red meat, and dairy, theres no need to completely eliminate saturated fat from your dietbut rather, enjoy in moderation. The American Diabetes Association recommends consuming no more than 10% of your daily calories from saturated fat.

Its encouraging to know that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you dont have to obsessively count calories or starve yourself to do it. Two of the most helpful strategies involve following a regular eating schedule and recording what you eat.

Your body is better able to regulate blood sugar levelsand your weightwhen you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal.

Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.

Eat regular small mealsup to 6 per day. Eating regularly will help you keep your portions in check.

Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.

A recent study found that people who kept a food diary lost twice as much weight as those who didnt. Why? A written record helps you identify problem areassuch as your afternoon snack or your morning lattewhere youre getting more calories than you realized. It also increases your awareness of what, why, and how much youre eating, which helps you cut back on mindless snacking.

Exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day (or for three 10-minute sessions if thats easier). You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.

Learn how to lose weight and keep it off. If your last diet attempt wasnt a success, or life events have caused you to gain weight, dont be discouraged. The key is to find a plan that works with your bodys individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.

Authors: Jeanne Segal, Ph.D., Lawrence Robinson, and Melinda Smith, M.A. Last updated: November 2019.

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The Diabetes Diet - HelpGuide.org

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Are you still talking about how ah-mazing Jennifer Lopez looked in the Super Bowl Halftime Show? Yeah, same. There's no denying the singer is a total badass onstage and offshe certainly put in a lot of hard work in the gym to prepare for the big moment, and it shows in strong legs, arms, and, well, impressive pole-dancing skills. J.Lo has an intense fitness routineit involves plenty of abs workouts (duh), heavy lifting, and plenty of dancing.

To keep up with her incredibly active lifestyle, J.Lo also has to fuel her days accordingly. It should come as no surprise that she's just as disciplined with her eating lifestyle as she is with fitness. And it seems safe to say that J.Lo and fianc Alex Rodriguez are in this togetherremember that 10-day no-sugar, low-carb challenge they completed last January? The couple nixed all sugar and limited their carbs. (Now that's some dedication).

The singer, actress, and dancer maintains balance, but still makes smart choices about what ends up on her plate. After all, she needs to fill up her tank with healthy foods to keep her energy levels up, and her performances fierce.

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1J.Lo eats all organic whole foods.

I have her eating very clean because she needs really good fuel for all the things that shes doing, her trainer Tracy Anderson told People. Its all organic and its all very well thought out, with the balance of very high quality proteins and a lot of nutrient-dense food.

2She drinks water all day long.

Hydration is so crucial for the singer that it's a whole category in her ultra-clean diet. (J.Lo's diet categories include protein, vegetables, fats, carbohydrates, and water, according to her trainer and life coach, Dodd Romero.) She drinks a minimum of seven glasses a day, he told US Weekly.

It's a safe bet her famous bling cup she takes everywhere is filled with H2O. Jenny has also long-avoided alcohol and caffeine. "I haven't had caffeine in years," she told Hollywood Life.

3J.Lo avoids processed, packaged foods.

Not that I can picture J.Lo shopping in the grocery store, but if she did, she'd be browsing that perimeter for fresh foods. Everything is fresh, says Anderson. Theres nothing processedjust [protein powder] in a shake if we do a protein shake one day.

J.Lo stays away from processed foods and gets her nutrients from whole sources, Romero confirmed to US Weekly. Her main protein sources are egg whites, white meat turkey, chicken breast, and grass-fed beef. J.Lo also eats fish for the protein and omega-3s and 6s. She also allows herself a handful of nuts each day for healthy fats, per Romero.

4She loads her plate with veggies.

One whole category of her diet is devoted to veggies, but not all are created equal for J.Lo. She aims for more leafy greens and steers clear of carrots and corn, due to the higher sugar content, per Romero. When she's not doing a 10-day challenge, J.Lo includes complex carbohydrates to meals. Some of her faves are sweet potatoes, brown rice, quinoa, rice bread, and oatmeal according to Romero and US Weekly.

5J.Lo maintains balance.

She is a very balanced person, so shes not going to miss out on Thanksgiving or a holiday with her children, says Anderson.

Throughout the years Ive learned the importance of maintaining a healthier [] diet, J.Lo told People. I still eat some of the foods I love, but in moderation. I dont deprive myself. Her fave desserts? Fianc Alex Rodriguez shared on The View that Jennifer's loves chocolate chip ice cream and chocolate chip cookies. Girl, same.

6She goes for the healthy dish at restaurants.

Yes, J.Lo even eats out at restaurants. "I'm a very social person and love spending time with my friends and family, so when we go out to eat I try to make healthy choices," she told Hello!. "Most restaurants offer healthy meals, so I watch for things on the menu that fit my lifestyle. I'll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal."

7What J.Lo typically eats in a day.

Breakfast: Jennifer's breakfast is usually a protein-packed smoothie, she told People. It has a scoop of protein powder, strawberries, raspberries, blueberries, Greek yogurt, cinnamon, honey, ice cubes, and a squeeze of fresh lemon juice.

Lunch: "By lunchtime, I'm starving," J.Lo told Hollywood Life. She often goes for a salad with salmon and veggies like broccoli, zucchini, and capsicum and a vinaigrette. She also shared another lunch salad recipe with People in 2015: finely chopped kale with queso, pumpkin seeds, fresh lemon juice, extra-virgin olive oil, and a minced shallot.Snacks: J.Lo's busy schedule (hello filming, rehearsals, and much more) means she needs on-the-go fuel. Being constantly on the go, I always like to have healthier snack options like fruits or vegetables with me, J.Lo told People.Dinner: When dinner rolls around, J.Lo typically goes for a protein paired with quinoa. "It feels like rice and beans, which I grew up with. And I like pork and chickenespecially Puerto Rican style!" she said. As an alternative, she'll also pair her protein with veggies like sautedBrussels sprouts and baked yams.Her overall body has just shrunk and tightened and her strength has actually doubled, Romero told US Weekly. But for J.Lo, it's all about fuel and never about restrictions.

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Jennifer Lopezs Exact Diet Includes Tons Of Organic Produce And Veggies - Women's Health

Jennifer Lopez performs during the Super Bowl halftime show.(Photo: Kim Klement, USA TODAY Sports)

Everyone around me cant stop talking about Jennifer Lopezs diet after flaunting her six-pack abs and, well,every other inch of her body at Sunday's Super Bowlhalftime show.

Seriously,who doesnt want to have J Los abs, legs and booty? So,Im doing it. Lets comparemy diet to thatof the 50-year-old Jenny from the Block.

Ditch coffee. Hell no. I drink three cups (of various sizes) of coffee before noon. But maybe I can switch one of those cups to decaf to start detoxing.

No alcohol. Ouch. I love red wine, but I guess I can do it skipping weeks at a time?

Protein shake for breakfast. Check.

Lunch anddinner: Veggies, greens, quinoa, lean protein?Get real. I stuffed myself over the weekend with barbecue, breads, apple pie, BLTs and pork pozole (soup). Tuesdays lunch is carne azada tacos, salsa and mango slices. But I'll be rethinking my main meals.

At least a gallon of water a day: Wow. Not even close, but I suppose half a gallon is a good start.

Never skip workouts.Lopez works out four to five times a week. Sigh. My three-times-a-week body pump gym class wont cut it. Maybe I can add one day of cardio?

OK. Lets get real. I wont have Lopezs body in a million years. Shes a multi-millionaire superstar with all the hired help at her fingertips. Personal trainers, cooks, maids, you name it, she has it.

But there is something inspirational about her physical appearance and approach to accomplishing it. She has us talking about exercising and eating habits, and thats huge.

To be sure, next time I reach out for the ice cream or the apple pie Ill be thinking of J Lo. Will you?

Elvia Daz is an editorial columnistfor The Republic and azcentral.Reach her at 602-444-8606 orelvia.diaz@arizonarepublic.com. Follow her on Twitter,@elviadiaz1.

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Want Jennifer Lopez's body? Can you hang with her diet and exercise regimen? - AZCentral

On the surface, a plant-based diet sounds simple. And although its been trending lately, the idea of eating mostly plants has been in the zeitgeist since Michael Pollan spelled it out in The Omnivores Dilemma in 2006.

That said, anyone who has been given a plant-based diet prescription from their doctor, or tried to move away from the standard American diet and toward a more plant-based one, knows that doing so isnt quite as simple as it sounds.

A strict plant-based diet means eating no animal products (aka veganism), but not everything is black and white.

Obviously, a plant-based diet centers on plants: fruits, veggies, whole grains, nuts, seeds, beans and legumes. Strictly speaking, it excludes all animal products, including not only meat but eggs and dairy. Some people follow a more flexible plant-based diet that includes a little bit of meat and/or dairy, which isnt technically a plant-based diet. But since both strict plant-based diets and more flexible ones are valid choices with proven health benefits, well talk about both of them here.

Some people say plant-based and mean vegan while others dont, said Marisa Moore, a registered dietitian based in Atlanta. I use the term to mean mostly plants, not vegan.

Then, theres the question of what kind of plant-based food should be included in the diet. Another group takes plant-based to mean 100% whole foods plant-based, meaning even processed foods that are made entirely of plants are excluded, said Taylor Wolfram, a registered dietitian based in Chicago. She also pointed out that there is no standard definition of processed food, which further muddies the idea of what a whole foods plant-based diet really is.

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The bottom line is: One persons plant-based diet might exclude animal products and processed foods, while another persons might make a little bit of room for these things. What all plant-based diets have in common is that they emphasize eating mostly minimally processed plant foods.

Theres evidence that eating a more whole foods plant-based diet can improve health, even if you dont cut out animal products completely.

Good news for anyone who cant fathom giving up cheese or steak forever: You dont need to eat 100% plant-based to see health benefits. Shivam Joshi is an internal medicine physician at the New York University School of Medicine who eats an entirely plant-based diet, but he doesnt necessarily recommend that to his patients.

Many of them are immediately turned off by the idea of going completely vegetarian or vegan. I dont tell people to go vegetarian or vegan, Joshi said. Instead, he tells them to eat plant-based meals most of the time, without worrying about cutting out meat and dairy altogether.

You can get most of the benefits of a full-on plant-based diet by eating this way. No one has really shown that full-on vegan is better, he said.

Moore also pointed out that eating a mostly plant-based diet leaves room for flexibility, which can remove a lot of stress around eating. Im a big fan of flexibility when it comes to food no need to try to be perfect.

Moore suggested a limited amount of flexibility, though: If youre newly transitioning to a plant-based diet, you might start by adding just one or two plant-based meals per week and gradually work your way down. Or, you could make a goal to only eat meat X times per week, depending on what feels realistic for you.

Joshi emphasized a diet rich in unprocessed, high-fiber plant foods. In the short run, he said, these foods deliver high levels of vitamins and minerals, and can help lower cholesterol and blood sugar levels. In the long run, these effects can improve a persons health outcomes.

Epidemiological data shows that the more plant foods someone eats, the lower their risk for certain chronic diseases, including cardiovascular disease, Type 2 diabetes and some cancers, Wolfram said.

OK, but what does shifting to a plant-based diet actually look like?

Whenever someone is considering a plant-based diet, I generally suggest starting off slow, said Ryan Maciel, a registered dietitian with Precision Nutrition. Start with one of your favorite dishes lets say a chicken stir-fry. Replace the chicken with beans, lentils or tofu as your plant-based protein source. In other words, take some time to get comfortable with cooking and eating a few simple plant-based meals before you start overhauling your entire diet.

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You can also focus on upping your fruit and vegetable intake before making any other major changes. Joshi pointed out that only 1 in 10 Americans eats the recommended five servings per day, and that making this a priority will have a huge impact youll get more vitamins, minerals and fiber, and likely eat less saturated fat (which the U.S. Department of Agriculture recommends limiting to 10% of your total calories in order to lower your risk of heart disease). And, youll get the most out of those five-a-day if you eat a variety, including leafy greens every day, because youll also get a variety of nutrients.

When and if you do start eating primarily plant-based foods, be sure to prioritize protein and other key nutrients that are less abundant in plant foods.

Wolfram emphasized the importance of prioritizing protein-rich plant foods.

Legumes are a key food group for plant-based eaters to meet protein and amino acid recommendation, she said. Protein recommendations vary from person to person, but the National Academy of Medicine recommends that adults get 0.8 grams of protein per kilogram of body weight each day, about 50 grams per day for a 140-pound person.

Legumes include beans, lentils, peas, peanuts and soy foods such as tofu and tempeh. Plant-based eaters should strive for a minimum of 3 to 4 servings of these foods every day (1/2 cup beans, lentils, peas and soy foods; 1/4 cup peanuts; 2 tablespoons peanut butter).

Maciel emphasized the importance of getting adequate micronutrients. Here are some ways to do that:

Dark leafy greens, beans and fortified grains are a good source of iron, and eating them alongside foods rich in vitamin C (like citrus and bell peppers) can help with iron absorption.

Omega 3-fatty acids are essential fats that can improve your health by reducing your risk of heart disease, Maciel said. Omnivores can get these from fatty fish, but walnuts, flaxseeds and chia seeds are all good plant-based sources.

Dairy is off-limits, but its a major source of calcium. There are plenty of other options for you to choose to meet your needs, Maciel said. Fortified plant-based milks, tofu, broccoli, leafy greens, beans, nuts and seeds are all good sources.

It can be challenging to get enough vitamin D from whole food sources, especially for vegetarians, Maciel said. Although things like plant-based milk, orange juice and cereals are often fortified, people who dont get much sun exposure might be lacking in vitamin D talk to your doctor about possible supplementation.

Iodine is needed to make thyroid hormones, Maciel said. Since iodine is naturally found in foods such as fish and dairy, plant-based eaters excluding these foods may be at risk. Seaweed and fortified grains are good sources, or you could switch to using iodized salt (many salts at the grocery store are iodized).

Vitamin B12 is only found in animal products and fortified foods, Maciel said. Therefore, vegans need to take a B12 supplement or consume foods fortified with vitamin B12. Plant-based options include fortified plant-based milks, fortified cereals and fortified nutritional yeast.

On a plant-based diet, your staples will look a little bit different.

Especially if this is a new way of eating, know that it may take some time to figure it all out, Moore said. Youll need to plan a little more to make sure youre getting the nutrition you need and not going hungry because youre not sure what you can eat. Cooking big batches of veggies and grains at the start of each week can make things easier, as can keeping plenty of canned or dried beans, nuts and seeds on hand.

Although processed foods shouldnt make up the bulk of your plant-based diet, store-bought frozen veggie burgers and other plant-based meat alternatives are a smart way to round out your meals when youre pressed for time and/or staring down an empty fridge. Likewise, fortified cereals and breads are good sources of many of the nutrients that Maciel mentioned above, so look for whole-grain versions and make them a staple in your kitchen.

One final thing to keep in mind: A plant-based diet isnt realistic for everyone, and thats OK.

What many plant-based diet advocates forget is that not everyone has access to unprocessed plant-based foods, and that even those who do might not realistically be able to eat them regularly. Roughly 11% of the U.S. population is food-insecure, meaning they dont consistently have access to fresh and healthy foods. For anyone in this position, a plant-based diet will be nearly impossible. And even individuals who can access whole foods might not have time to prepare them regularly cooking whole foods from scratch takes longer than picking up ready-made food or cooking convenience foods. This is important to keep in mind when deciding whether a plant-based diet is realistic for you its also a reason not to extol the virtues of such a diet to everyone you meet, as it might instill shame in someone who just cant eat that way.

Plant-based diets can be appealing to those with eating disorders and disordered eating because certain foods are restricted and, therefore, the diet can reduce calories, Maciel said. For these individuals, a plant-based diet or any diet that restricts certain foods probably isnt the best idea. Instead, he recommended that those individuals shift away from food rules, with the help of a registered dietitian or therapist, if possible.

And of course, remember that how you eat is ultimately up to you. If someone has no interest in eating plant-based, then it isnt something they should force, Wolfram said. Eating one way or another doesnt make you morally superior to anyone, and no one way of eating can guarantee health (or, just as importantly, happiness). Also, remember that the way you choose to eat might evolve over time, and theres no need to put a label on your diet if eating an entirely or mostly plant-based diet seems like a good idea for you right now, for health reasons or other reasons, do it! But if your priorities shift in the future, its OK that your eating habits do, too.

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Everything You Need To Know About Going On A Plant-Based Diet - HuffPost

NEW YORK February is American Heart Month, and a great time for a heart-healthy eating check! Heart disease, including stroke, is the leading cause of death for men and women in America. Check out these six simple suggestions for eating heart smart:

1. Shave the sodium: Use herbs, spices, citrus, nuts, vinegar, seeds and other flavor boosters instead. Limit intake of high sodium convenience foods and read labels.

2. Figure the Fat: Choose unsaturated fats found in salmon, trout, flaxseed, olive oil, nuts, seeds and avocados. Avoid trans fat found in prepackaged cookies, cakes, pies, shortening and many other packaged foods. Limit saturated fats found in butter, full fat dairy products and marbled and high fat meats.

3. Meat Free Meals: Cut back on saturated fat by going meatless more often. Numerous studies have shown the health benefits of eating a more plant based diet and with a little finesse in the kitchen, you wont miss the meat.

4. Fill Up on Fiber: Studies link a high fiber diet with a lower risk of heart disease. Fiber in whole grains, oats, beans and citrus fruits helps reduce bad LDL cholesterol levels.

5. Feast on Fish: Research suggests that eating fish twice a week can reduce risk of heart disease up to 30%. Omega-3 fats in fish lower triglycerides and blood pressure and also can help prevent irregular heart rhythms.

6. Heart your Cart: Fill up with a variety of colorful fruits, veggies, whole grains, nuts, seeds and unsaturated oils.

The rest is here:
Heart-healthy foods, recipes and tips you could add to your diet - WPIX 11 New York

Whenever someone is looking to lose weight or get fit, an athletic routine is a part of the planbe it for its calorie-burning aid or to increase overall physical fitness.

But a recent study from the Center for Weight, Eating, and Lifestyle Science at Drexel University has linked working out to another benefit when it comes to maintaining a healthy weight: It may actually make it easier to adhere to a new, healthier diet plan by helping prevent overeating.

Previous research indicates a link between being active and eating more fruits and vegetables, but in this study researchers wanted to see how exercise affected people's commitment to new diets. The study specifically considered calorie-restricted diets targeting weight loss.

"Interestingly, our study suggests that exercise may also aid in adhering to a reduced-calorie diet," said Rebecca Crochiere, a graduate student and lead author of the study, "perhaps through improved regulation of appetite or eating behavior."

Specifically, the research found that engaging in physical activity for an hour cut odds of overeating in the following hours in half, from 12% to 5%. Longer workouts resulted in further decreases in likelihood of overeating.

Interestingly, according to the researchers, the results of the study also suggest that lighter physical activity had a stronger correlation to decreased overeating than more vigorous activitybut they do say that further research would be needed to confirm this finding, as that result may be more based on the individual study participant than what sort of workout they did.

The temptation, especially when looking to maintain healthy weight, is to exercise more or harder. But if future research indicates that the more moderate workouts can help with diet maintenance, it may help change the way we think about weight loss.

While this research focused on calorie-restricted dieting (which isn't always a good option), knowing that working out can help prevent overeating may help people trying other diets, like intermittent fasting. Since one of the downfalls of people trying a form of IF can be overeating when not fasting, perhaps this knowledge of working out helping to prevent overeating can be applied.

The big take-away? While these results might have interesting implications, everyone is different. But if you're trying a new diet, why not also try revamping your fitness routine while you're at itit might help.

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Trying A New Diet? Researchers Say This Can Help You Stick To It - mindbodygreen.com

TYSON FURY'S body transformation ahead of his rematch with Deontay Wilder is down to a diet of six meals a day including a wholesome CURRY.

The British heavyweight boxer showed off his new bulky physique in an Instagram post, with the Gypsy King set to rock in to Las Vegas on February 22 at 19st.

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It will be the heaviest he has been since his comeback fight against Sefer Seferi after 18 months out of the sport battling mental health issues.

And the 31-year-old Lineal champ believes he finally has the recipe for revenge over Wilder after snapping up UFC chef and Conor McGregor nutritionist George Lockhart.

The naturally gifted 6ft 9in ex-unified champ has always appeared to play fast and loose with the science of the sport.

Friend and camp manager Timothy Allcock was also his personal cook ahead of the December 2018 draw and peanut butter chicken was on the menu almost every night.

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Fighting man Fury showed little interest in the diet fads and micro meals that come in and out of fashion among fighters and celebrities.

But he has handed over the pots and pans to former US marine and MMA fighter Lockhart in his efforts to finally fry the Bronze Bomber on February 22 in Las Vegas.

At the start of the camp, Lockheart rustled up salmon cakes with spicy jalapenos, cilantro and Greek yogurt dressing for the 19st powerhouse, and made the dish look sensational.

The expert cook even managed to make Christmas stinkers Brussels sprouts look appetising in one social media post.

Furys tastebuds would have been left tingling by Sriracha honey salmon laid out on a bed of quinoa and Greek rice and skewered chicken with tzatziki sauce was probably a big hit for the fighter.

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Team Fury were purring over a dish of strawberry and mango salsa with tomato and cilantro rice and chilli bean shrimp patty.

And the once 28st food lover was allowed to pig out on a stunning pork dish of apple and cranberry stuffed loin with butternut squash, quinoa, walnuts, and spinach and topped with a citrus avocado vinaigrette.

With Fury deep in sparring sessions at the end of January, his calorie intake and energy would have been boosted by a meaty serving of dijon maple syrup seared wild salmon with rosemary, garlic, roasted sweet potatoes, and tomato, spinach and bean chilli.

Lockhart even manages to make cauliflower appetising by jazzing it up with hummus patties with cilantro lime shrimp and rice, with macadamia nut, avocado, cilantro, lime sauce.

Pictured

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And Fury might be able to deal with the terrifying American banger a little easier after scoffing a healthy version of sausages.

The Morecambe man had apple and chicken sausage with sweet potatoes, spinach quinoa, cooked in chicken broth with a side of baked kale chips and avocado.

Even Fury's favourite, a curry, makes the list, with Lockhart keen to make sure the boxer gets his red meat intake just right ahead of the Wilder rematch.

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Tyson Furys incredible diet of six meals a day including CURRY which helped body transformation ahead of W - The Sun