For A Healthy Diet Changing As Well An Unhealthy Snack List

Eating snacks while at the office or at home just after lunch is a common event. It usually doesn't matter if the snack is healthy or not, or what the effects of these snacks can have on our overall health. Bad habits are like viruses in your diet, causing bad health in what you are eating. If you don't clear these viruses out then the cycle will continue and ruin your life. Our eating pattern becomes a habit that most people fall into through no real fault of their own. When selecting a certain diet most people don't have the patience or the know how to try several things to see if they work, let alone to try many to find one that does work.

Where does a good diet start from?

Healthy eating and drinking within recommended guide lines is very much a part of an ideal diet. As well, your social life is as important as your diet for good health. Being socially connected is vital to good mental and physical health. People who are socially connected not only live longer, they're less likely to succumb to a variety of diseases. The effects of food on health are well established and some people are fully aware of this.

Diet changes can help losing weight, control diabetes, protect against cancer and prevent heart disease. Food is our basic building block and fuel for our health. Often simple changes to our diet can make a positive difference to our health, adding more natural foods such as fruits and vegetables especially leafy greens to your diet, as well at the same time eliminating processed foods and sweet drinks. Foods that contain few nutrients add to obesity, rob the body of vitamins, minerals and promote acid indigestion. It is important that a diet is as natural, dense and organic as much as possible.

When changing from an eating pattern after consuming mainly processed food over a long time becomes a shock to the digestive system where many changes are taking place. This is often a sign of different things and one of them is a certainty: Cravings for food will increase. However, when changing from a bad diet to a good one some adjustment time is necessary. Here are some ideas and options if hunger pain strikes between meals.

Healthy Snack List for Sweets

What if you had a healthy snack list that you can refer to when hunger strikes? This will not only keep your overall health but also helps detoxification of your body. Here is a snack list if craving sweets:

• A ¾ cup of mango tossed with lime juice and some red pepper flakes on it makes a healthy diet. It will give you around eighty-six calories and two grams of fat.
• One sheet or four small graham crackers spread with one teaspoon of each skin ricotta along with jam is also a good example of healthy snacks. It will give you around eighty-six calories and two grams of fat.
• Half a cup of strawberries which are fully tipped in chocolate is another option. To make it even better microwave one tablespoon of chocolate chips for ten second increments until it's melted. This will give you around ninety-three calories and four grams of fat.
• You can also take half a large pink grapefruit, sprinkle it with half a tablespoon of brown sugar and then boiled for five minutes. This will give you sixty-nine calories and absolutely zero gram fat.

Healthy Snack If You Are Craving For Salt

• Half a cup of edamame (bean-soybeans) sprinkled with some salt (use sea or rock salt not table salt), is the first option for a healthy snack list. It will give you about ninety-five calories and four grams of fat.
• One large boiled egg sliced up and sprinkled with cumin and salt is also beneficial for your health. Use celery seeds or nutmeg if required. This will give you around eighty calories and six grams of fat.
• Take three ounces of deli turkey with half a teaspoon of Dijon mustard spread over it. Roll it up by using two romaine lettuces for your healthy snack. It will give you around ninety calories and one gram of fat.
• One cup of Campbell harvest light soup of a roasted chicken with Italian herbs is also a nice example of healthy snacks. It will give around eighty calories and three grams of fat.

A Healthy Snack List if You Are Craving Crunchy

• Take some tortilla chips along with two tablespoons of salsa for dipping the chips before you eat. This will give you around eighty calories and three grams of fat.
• Slice a small apple and toss it with one teaspoon of cinnamon and bake at 250 until they are crispy. It will give you ninety-nine calories and zero fat.
• One cup of Jicama sticks with two tablespoons of hummus is a good option. It will give you ninety-six calories and three grams of fat.
• One rye crisp-bread topped with one sliced tomato. It will give you ninety-nine calories and five grams of fat.

These are several of the options you can use in case of hunger becoming the better of you between meals. This is also a good time to eat fruit between or before a meal, because you should never eat fruit after a meal. The most important step to a healthier life is the change to a healthy diet.

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Significance Of Vitamins In Our Diet

Many times, we may have experienced the excruciating body ache, weariness, fatigue, tenderness after complicated workout regimen and more symptoms that force us to think if there is anything wrong in our body. These symptoms are not too alarming, but we face them in our day to day life as ordinary evils. Many people get used to these symptoms and take them in their stride and some people are quite alert about any changes or symptoms experienced by them and take an immediate proactive action. The symptoms mentioned above may be due to lack of proper nutrition.

In this day and age, when competition has increased so much in our lives, we tend to avoid small issues that pop up once in a while. It is not wise to do so as it may be something serious. Thus, seeking immediate medical attention is the best idea. Visiting a doctor is the perfect way of addressing health issues. They may recommend some tests that give them an idea about what may be ailing you and they can diagnose your condition after observing you and your test results. These days, it has been seen that many people suffer from vitamins deficiency. Fatigue and pain in joints are one of the major symptoms that indicate towards lack of vitamins and supplements.

When To Take Vitamin Supplements?

People lack these nutrients despite taking a lot of care about their diet. It is when people do not get enough nutrients in their food that they have to take necessary supplements. These days, a lot of high branded vitamin supplements are available in the market, consuming which brings a remarkable change in the health of people for good. Exercising daily and taking these supplements ensures perfect health and fitness. Although, there are many vitamins that are necessary for the overall body functioning and health, Vitamin D is one of the nutrients that is very necessary for people to ensure good joint health.

Vitamin D is easily available in fatty fishes like mackerel, tuna, salmon, sardines, herring, etc. But, many people who do not consume fish are unable to meet their body demands for Vitamin D. They also do not get much time to get adequate sun exposure that is also a prominent source of Vitamin D. In such a case, it is wise to start taking Vitamin D supplements after consulting their doctor. This way, they will enjoy excellent joints and teeth.

Advantages of Vitamin D

• By consuming Vitamin D in adequate amount, rickets can be avoided
• People suffering from weaker bones can get a lot of benefits with Vitamin D Supplements
• The instance of fractures among people is reduced to a considerable extent
• People suffering from High BP or blood pressure can also gain a lot of advantages from Vitamin D supplements
• The immune system also gets a lot of boost with Vitamin D supplement
• Excellent oral and dental health

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Control Pregnancy Weight Gain with a Healthy Diet

Every pregnant woman knows they will gain weight. Unless you are carrying multiples, most experts want women to gain about 25-35 pounds. If you are overweight, experts want you to gain 25-30 pounds; underweight, 35-40 pounds. The majority of this will be gained in the second and third trimesters.

Many women worry about weight gain in pregnancy and want to know how to gain that perfect 25-35 pounds.  You can keep your weight under control by following the tips you'll find in the excellent Fit and Healthy Pregnancy Guide.

Here's how to control weight gain during pregnancy:

1. Watch your calorie intake. Experts recommend eating only about 2,300-2,400 calories a day, which is not a huge increase over what you eat before pregnancy.
2. Drink lots of water. Part of a healthy diet means getting enough fluids. You need to be drinking at least 8 glasses of water or healthy fluids a day. Healthy fluids include juices and milk. Water will help curb your appetite if you are having difficulty taking in only the proper amount of calories. In addition, water helps flush wastes, aids digestion, helps regulate your body temperature and provides fluid for increased blood tissue and amniotic fluid needs.
3. Control what you eat. The following are the daily recommendations for what to eat.
   6 to 11 servings of grain products
   6 to 8 glasses of fluids, which includes water, juice, tea, etc.
   4 to 6 servings of milk and milk products
   3 to 5 servings of vegetables
   3 to 4 servings of meat and proteins
   2 to 4 servings of fruits
And don't forget about your prenatal vitamin. It will help with your increased need for iron, calcium and folic acid.
4. Do not eat fast foods. While fast foods (like a milkshake) are fine as an occasional treat, you should never be eating fast foods on a regular basis. The majority of fast food is high in calories and has little nutritional value.
5. Decrease your sugar intake. That means cutting sweets from your diet. One way to avoid pregnancy weight gain is to switch from ice cream to frozen yogurt or mix fruit into your ice cream rather than sweet syrups. Try to cut back on the candy and chocolate, though the occasional treat is fine.
6. Increase your fruit and vegetable intake. Put cut fruit in your fridge for a quick snack. Carry veggies around with you if you get hungry while at work or out shopping. While you cook, put in as many vegetables as you can. Add a small salad to your meal at either lunch or dinner. Not only will you and your baby be healthier, but you will be cutting back on constipation issues-a common problem in late pregnancy.
7. Switch from white to wheat. Buy whole wheat bread rather than white bread. This will help keep your weight down and increases your fiber intake. Look for breads with a high fiber content on the label.

These pregnancy tips should get you started. With exercise and a balanced, you should stay within that 25-35 pound mark.

Quick Tips:

• Pregnant women should be increasing their calorie intake only 300-400 calories a day in the second and third trimester.

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A Heart Healthy Diet & Skim Milk

Skim milk can be a delicious part of a heart-healthy diet. Because the saturated fat found in whole milk and reduced-fat milk has been removed, skim milk doesn't contribute to heart disease in the same way as these other forms of milk might. Skim milk may even have a protective effect on heart health when consumed as part of an overall healthy meal plan.

Eating for Heart Health

• Heart-healthy eating involves consuming foods that are high in nutrients and low in saturated fat, excess sugar and cholesterol. Vegetables, fruit, whole grains, lean meats, healthy unsaturated oils and low-fat dairy products can all be part of a heart-healthy diet. Because being overweight or obese can contribute to heart disease, maintaining a healthy weight is essential for overall heart health. Limiting calories can help lower your weight and reduce the risk of cardiovascular disease.

Skim Milk Nutrition

• Skim milk is a good source of dietary calcium, and people between the ages of 19 and 50 should aim to get approximately 1,000 milligrams of calcium per day. A cup of skim milk contains 316 milligrams of calcium, so it provides almost a third of the typical adult's daily requirements. Because it has just 91 calories per cup, skim milk can also help you maintain your weight. Fortified skim milk is also high in vitamin A, vitamin D, phosphorus and potassium, and it has 8.75 grams of protein in each cup.

Milk's Protective Effects

• A study published in 2005 in the "Journal of Epidemiology and Community Health" found that men who drank over a pint of milk a day had a lower risk of ischemic heart disease and stroke than men who drank less milk. Another study, published in 2006 in the journal "Hypertension," found that consuming dairy products with low levels of saturated fat reduced the risk of high blood pressure, a risk factor for heart disease.

Sticking With Skim

• If you're concerned about heart disease and enjoy milk, sticking with skim is a strategy that can help keep you healthy. Skim milk can be used in recipes as a replacement for whole milk, so there's no need to eschew your favorite dishes when you switch to fat-free milk. You should also choose other dairy products made from skim milk instead of whole milk. Skim-milk versions of cheese, yogurt, evaporated milk and buttermilk all can be used in the same way as the regular whole-milk versions.

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How to Lose Weight With a Healthy Diet Daily Plan

Any goal that doesn't involve a clear plan can be very difficult to achieve. In fact, that's why many people fail at resolving to lose weight, but if shedding some pounds is your goal, you can achieve it with the right plan of action. A healthy daily diet plan is a great way to stay on the track to lose weight. Knowing exactly what you're going to eat (and making sure it's healthy) will take the guess work out of weight loss.

Tips For You

1. • 1
     Get educated. In order to create a healthy daily diet plan to lose weight, you need to know exactly what the term "healthy foods" means. Many resolutions to "get healthy" fail because the term is too generic. Do your research. The internet is a great resource for finding healthy food recommendations, unique recipes and support blogs. Use Healthy Holistic Living (see resources) or something similar to expand your knowledge on healthy eating.
   • 2
     Choose your foods. Once you have researched healthy foods, take out your notebook and write down your favorites. If you don't like what you're eating, you'll lose motivation, so be sure to choose foods you'll enjoy eating. If you're always on the go, pick foods that are easy to prepare.
   • 3
     Determine your daily calories. Even eating the healthiest foods won't necessarily result in weight loss if you are consuming a large amount of calories each day. To figure out your daily caloric limit, calculate the calories you are currently eating and subtract 500. Since 3,500 calories makes a pound, a deficit of 500 calories per day should create a weight loss of one pound per week.
   • 4
     Create your meal plan. Once a week (or once a day), create your meal plans. Using your list of healthy foods, write down three meals and two snacks per day, along with their caloric value. You can find out the caloric value of most foods at Calorie King. One meal and snack might look like this:

     Breakfast:

     1/2 cup cottage cheese

     1 light yogurt

     1/2 cup blackberries

     coffee

     Calories: 250

     Snack: 1 apple

     Calories: 90
   • 5
     Prepare your foods. Each night, map out your foods for the next day using your daily plan. If your foods are ready to be eaten or taken with you to work, it will be far easier to stick to your plan. Slice your fruits and vegetables, or prepare your wraps and sandwiches so you have easy access when it comes time to eat.
   • 6
     Get creative! Healthy eating doesn't have to be boring. Be creative with your food preparations. If you are an avid cook or baker, look for new inventive ways to make your old favorite healthier. For instance, if you love spaghetti, make it homemade using whole wheat flour, fresh tomatoes and chicken sausage.
   • 7
     Get active. Healthy, whole foods will give you more energy than their processed counterparts. Take advantage of this by adding in an exercise routine. Not only will it help you burn more calories, but it will raise your metabolism so you burn more calories even when you're not working out.

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What Happens When You Burn More Calories Than You Eat?

Burning more calories than you eat is the goal of almost every diet and weight loss plan. Calories are the body's source of energy, and if you don't eat enough calories to sustain your body, your body will begin burning fat instead. If you eat far too few calories, you could develop serious health problems.

Burning Fat

• When you exercise, your body first relies on its stores of glycogen, a byproduct of glucose that can rapidly provide energy. After you burn through all your glycogen, your body begins burning fat to maintain your movement. This is why exercise can help you lose weight. A pound of fat is equal to 3,500 calories, so to lose one pound, you'll need to burn 3,500 calories through exercise.

Burning Muscle

• If you experience a chronic caloric deficit -- which occurs when you don't get enough calories to sustain your activity level -- your body will begin burning through muscle. While you might lose weight, you could actually end up looking flabbier as your muscle mass diminishes. Muscle requires more energy to maintain, and therefore burns more calories than fat. Consequently, if you burn muscle, your body might actually end up burning fewer calories.

• Starvation

• If you continue burning more calories than you take in, your body will enter starvation mode. As your body burns through fat and muscle, it will begin burning through tissues and organs, slowly breaking down bodily functions. You may have trouble maintaining your energy, experience heart palpitations and fainting spells, break bones or develop anemia and low blood pressure. Insufficient food intake can kill you, which is why trying to lose weight too quickly is so dangerous. The Mayo Clinic recommends losing no more than a pound or two per week.

Proper Caloric Intake

• The number of calories you need each day is determined by your activity level, weight goals, age, sex and overall health. While the "average" person needs 2,000 calories per day, you might need many more if you're highly active. Consistently getting too few calories can interfere with your fitness goals and weaken your body. Talk to your doctor to determine the number of calories you need each day.

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The Effects of Sports on the Gastrointestinal Tract

Although moderate-intensity exercise can prevent gastrointestinal problems, too much intensity can cause problems in your gastrointestinal tract. For professional athletes, 25 to 50 percent suffer from gastrointestinal problems so severe their training or performance at events is affected, according to research led by London South Bank University professor Rita de Oliveira, writing in the journal "Current Opinion in Clinical Nutrition & Metabolic Care." To avoid gastrointestinal distress, watch for signs you are overdoing it and adjust your workout accordingly.

Positive Effects

• Mild- to moderate-intensity exercises play a protective role against colon cancer, diverticular disease, cholelithiasis and constipation, according to researcher de Oliveira. There are short-term positive effects as well. When you first begin to move your body your bowel is stimulated, which helps clean your bowels and alleviate constipation. Sports that require an upright posture, such as jogging and running, help the body expel gas, alleviating pressure and bloating. "Eating and exercise go hand in hand," according to MayoClinic.com, so those who are active tend to follow a healthy diet rich in fiber, which promotes a healthy gastrointestinal tract.

Negative Effects

• Being overly active in sports can actually be bad for your gastrointestinal health. Overdoing it can cause symptoms including diarrhea, incontinence, stomachache, reflux, cramps and rectal bleeding. Women are particularly susceptible, according to the Journal "Sports Medicine." Under severe stress, such as an ultra-marathon, as many as 40 to 50 percent of all athletes defecate during the race, as documented by fitness expert and lead author Martin Schwellnus in the 2008 edition of The Encyclopaedia of Sports Medicine. Overdoing it during recumbent exercises, such as cycling and board surfing, can cause esophageal reflux. A decrease in intestinal blood flow associated with vigorous exercising can cause nausea, vomiting and gastric ulcers.
• Warning Signs

• Consult a physician if you are experiencing chronic heartburn, nausea, vomiting, abdominal cramps or diarrhea. Get a medical checkup immediately if you are experiencing sudden or severe weight loss, high fever, coughing up blood or bruising easily, which may be signs of internal bleeding. Be especially vigilant if you have been an athlete for your entire life without experiencing any gastric upset, and all of a sudden develop gastrointestinal symptoms after the age of 40, according to Schwellnus.

Treatment

• If you are experiencing gastrointestinal problems after working out, cut down on the intensity level, according to de Oliveira. Make sure to drink plenty of water before, during and after exercising, to ensure that your gastrointestinal problems are not made worse by dehydration. Cut down on high-fiber foods until your symptoms subside, according to MayoClinic.com. If nothing has changed about your workout regimen, but you have recently starting taking a new medication, talk to you doctor. It may be the new medication, rather than exercise, that is the culprit. If problems persist despite training and lifestyle modifications, you doctor can prescribe medication to help ease the symptoms.

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How to Lose 20 Pounds in 12 Weeks

To lose 20 lb. in 12 weeks, you need to lose a little over 1.6 lb. a week. This is a healthy weight loss, particularly if you are already quite heavy. If you weigh 150, it will be harder to lose this much than if you weigh 250. This is not to say it's impossible, though. It just takes commitment and willingness to reduce calories, eat the right foods and exercise regularly. 

Tips For You

1. Calculate how many calories you consume on an average day. The best way to do this is by writing down everything you eat and drink over a week or more, then finding an average from your set of figures.
2. Create a calorie deficit of between 500 and 1,000. This can be through diet and exercise; cutting this many calories from your diet alone will likely leave you hungry, while exercising enough to burn this much will likely leave you exhausted. This is the reason for combining the two.
3. If you create a deficit of 1,000 every day, you will lose 24 lb., while if your daily deficit is 500, you will lose 12 lb. This is why you need to try to find somewhere in between.
4. Speak to a personal trainer about a resistance training program. Resistance training (or weightlifting) breaks down your muscles, and your body needs to divert calories to building them back up. This will speed up your metabolism and make your body more efficient at burning calories when you're performing other activities, such as watching TV or getting the mail; these calories will go toward your 20-lb. goal.
5. Exercise at least 30 minutes a day, whether it's a brisk walk, a run or your weight training regime. The most effective form of exercise for fat loss, though, is interval training, in which you work as hard as you can for a short period, then work less hard for a short period and repeat this routine for around 20 minutes. Like weight training, this speeds up your metabolism and burns a lot of calories.
6. Reduce simple carbs in your diet that come from things like white bread, sugary drinks and alcohol. Replace white bread, pasta and rice with a brown, whole-grain variety and eliminate sugary drinks and alcohol. Your body is more efficient at processing complex carbohydrates from whole-grain carbohydrates, and can do "more with less," leaving you feeling more full from fewer calories. Fewer calories mean weight loss.
7. Eliminate fast food and processed, pre-made meals from your diet, as these are high in unhealthy fats your body will store rather than use. They are also the converse of the complex carbohydrates -- you will not feel as full after eating foods like this, even though they have a lot of calories.
8. Reduce your portion sizes to help create the calorie deficit.

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Seven Super Foods for Heart Health

Less than 5 percent of American adults meet all of the dietary recommendations for optimal heart health. Consuming foods low in saturated fat and sodium, yet rich in dietary fiber, can help lower your cholesterol, blood pressure and overall risk of heart disease. The most nutritious foods also provide numerous vitamins, minerals and phytonutrients.

Berries

Anthocyanins, the antioxidants in berries, provide their rich colors ranging from red to deep purple.
Berries are rich in fiber, vitamin C, potassium and antioxidants -- potent disease-fighting compounds. A study published in the June 2010 issue of the "Journal of Nutrition" found that consuming a beverage that provided the equivalent of 2 cups of blueberries daily for eight weeks significantly decreased blood pressure and improved other markers of cardiovascular health. If you don’t enjoy blueberries, try raspberries, strawberries or blackberries -- all are rich in phytonutrients.

Fish

A fish filet of 3 to 4 ounces counts as one serving.
The American Heart Association recommends two servings of fish -- preferably fatty fish -- each week. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which decrease risk of arrhythmias, lower triglycerides and increase levels of high-density lipoprotein -- the good cholesterol -- in your blood.

Leafy Greens

Kale can be used as the base of a salad or sautéed to be a side dish to entrees.
Leafy greens, such as spinach and collard greens, are packed with numerous vitamins and minerals while being low in calories. One cup of cooked spinach meets the daily requirements for vitamins A and K and 50 percent of the daily requirements for magnesium and vitamin C yet provides only 40 calories.

Nuts

A diet rich in walnuts also can decrease your risk for various cancers.
Nuts are nutrient-dense foods rich in unsaturated fats, protein, fiber, minerals, vitamin E and plant stanols and sterols. Eating 1.5 ounces of nuts -- in particular pistachios, walnuts or almonds -- can significantly improve your cholesterol and decrease your risk for heart disease. Nuts are heart-healthy snacks that are easy to carry with you when you're on the go.

Legumes

Eating a variety of beans and lentils helps meet your iron requirements.
Legumes include beans, peas and lentils -- all of which are low in fat, high in fiber and provide high-quality vegetable protein. A study published in the November 2012 issue of the "Archives of Internal Medicine" indicates that 1 cup of legumes a day improves blood sugar and decreases the risk of cardiovascular disease. You can easily mix legumes into soups, casseroles and pasta dishes, or toss them into salads.

Oats

Instant, slow-cook and steel-cut oatmeal all provide a variety of nutrients.
Oats provide more soluble fiber -- the type that lowers your cholesterol -- per serving than almost every other grain. Not only will oatmeal improve your heart health, it may help you lose weight. Because oatmeal is so rich in fiber, it can help you feel fuller for a longer period of time, which helps decrease caloric intake throughout the day. For a triple threat of super foods, top your oatmeal with a handful of berries and tablespoon of chopped nuts.

Dark Chocolate

One ounce of dark chocolate, approximately 28 grams, provides 170 calories.
Even a sweet treat, like dark chocolate, can improve heart health. Dark chocolate is rich in flavonoids, compounds that may help prevent blood clots and hardening of the arteries. Since chocolate is high in calories, limit yourself to a 1-ounce piece with 70 percent cocoa or more.

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The Best Exercise & Diet for Good Health

Even though you know broccoli and jogging are good for you, it can be hard to determine exactly which diet and exercise plan is best for overall health. For long-term results, the slow-and-steady approach beats strict diets and killer workouts.

Benefits of Exercise

• Not only does exercise help you drop excess pounds and sculpt a better body, it gives you a mental health boost as well. The Centers for Disease Control and Prevention recommends that adults work out for at least 150 minutes per week -- aim for 30 minutes daily and you'll exceed that recommendation. Half an hour of exercise releases neurotransmitters in your brain that relieve stress and boost your mood. To reap the full benefits of exercise, burn fat and build stamina with cardiovascular workouts, and build muscle with weight training sessions.

Cardiovascular Exercise

• Cardio workouts get your heart pumping and make you sweat, but they're not all created equal. While walking is effective exercise for long-term health and weight loss, it doesn't burn as many calories as running a marathon. If you want to torch all the calories you can during your workout, try interval training, in which you alternate bursts of high and low intensity -- or cardio and strength training -- in a single session. If improving your overall health is your goal, change up your exercise routine to keep yourself challenged and motivated. For example, try a fitness class at the gym one day and go jogging outdoors the next.
• Weight-Bearing Exercise

• Weight training, whether by lifting weights or performing exercises using your body weight for resistance, builds muscle and strengthens your bones. The health benefits of weight-bearing exercise include lowering your risk of osteoporosis and increasing your resting metabolism, which means you burn more calories even when you're sleeping. The CDC recommends at least two days of weight training each week, during which you cumulatively work all the muscles in your body to exhaustion. If you don't want to pump iron, try a yoga class or resistance-band training.

Components of a Healthful Diet

• If weight loss is your goal, you might be tempted to go on a crash diet, but long-term dietary change is best for your health. Whole, unprocessed foods are better for you than processed foods -- even "diet" foods -- that contain added salt, sugar and preservatives. The Harvard School of Public Health recommends that the bulk of your diet come from plant-based foods such as fruits, vegetables, beans and whole grains. Instead of saturated or trans fats, choose healthy fats such as avocados, nuts and olive oil. Pass red meat by, except on special occasions, and trade sugary drinks for water and green tea. By basing your diet on plant foods, limiting sugar and fats and eating small meals throughout the day so you never get too hungry, you'll be more likely to reach and maintain your healthiest weight.

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6 Office Junk Food Traps to Avoid

You might think of your office as the place you go to earn a paycheck, but it can also be the place where dietary temptations lurk around every corner. It’s thoughtful of your co-workers to share treats such as doughnuts in the morning or bring cake for a birthday celebration, but it’s of no help to someone on a diet. Resisting these junk-food pitfalls requires planning and willpower. In the long run, avoiding the calories, fat, sugar and sodium will pay off in terms of weight loss and better health. 

Breakfast Junk Food

• Your boss thinks he's doing a favor by bringing in a box of sugary doughnuts or starchy bagels for breakfast. Follow the "out of sight, out of mind" principle by asking to have the treats moved into a break room, where you won't see or smell them. Avoid giving into temptation by eating a nutritious breakfast before heading to the office. A 2008 study published in the "International Journal of Obesity" concluded that, when combined with a reduced-calorie diet, an egg breakfast can enhance weight loss. If you don't have time to eat before work, keep packets of plain oatmeal and dried fruit at your desk.

Your Co-Worker's Candy Dish

• A handful of candy or chocolate is tempting in any situation, but is even more so in a high-stress environment such as the office. If your colleague keeps a candy dish at her desk, do your best to make a detour so it's not as easy to grab a couple of pieces each time you pass by. To keep your willpower high, try to keep your stress level low. According to Ken Cheng, professor of biological sciences at Macquarie University, stress zaps glucose, which your brain requires to make sharp decisions. Therefore, when your angst is sky-high, your ability to walk away from sugar is at rock-bottom. In the moment, close your eyes and take a few deep breaths. Over the long term, take up healthful habits, such as meditation and yoga, to help you deal with stress better.
• Potluck Lunch

• It might be good for team-building and morale, but a potluck lunch -- rife with bags of potato chips and sugary desserts -- is bad for the waistline. Offer to bring one or two healthy dishes that you know won't ruin your diet, such as a fresh green salad with grilled chicken or a healthy broth-based soup that stays warm in a slow-cooker in the break room.

Lunch Meeting

• If your job requires taking a client out to lunch, it can be tricky to resist the temptation of an old-fashion burger and fries or a heaping plate of pasta – particularly when the boss is picking up the tab. Start with a calorie-free beverage, such as iced tea or water with lemon, and then navigate the menu carefully. Look for items that are baked, broiled, grilled, poached, roasted or steamed and opt for poultry, fish or a vegetarian entrée. If you order a salad, take a look at the number of calorie-busting ingredients it contains – it’s only good for you if it isn’t loaded with dressing, tortilla strips, cheese or other calorie-rich extras.

Birthday Celebration

• If your office only celebrates the boss’ birthday, indulging in birthday cake once a year won’t wreck any diet. But if there's a weekly or monthly party, pass on the treat. Instead, have a bowl of fresh fruit or sip a fresh cup of tea or coffee. You might be labeled as the office health nut, but there are worse names you could be called.

The Vending Machine

• According to a 2007 poll done by The Marlin Company, 75 percent of workers in the U.S. said the office vending machine has junk food. Avoid the urge to make a desperate afternoon visit to the vending machine by getting a solid night’s sleep. A 2008 study from " The American Journal of Clinical Nutrition” found that not getting enough sleep leads to an increased consumption of calories from snacks. You can also avoid this junk food temptation by not keeping dollar bills or change in your purse or in your desk drawer.

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