GET SMART ABOUT SUGAR
Eliminate This Hidden Hazard From Your Diet
Choose Full-Fat Nonfat or low-fat foods might seem like a healthy choice, but they often contain more sugar and calories than the full-fat alternative. Also, full-fat foods tend to be more satisfying. For a pleasing dessert, try combining a full-fat dairy topping with fresh fruit. The natural sugar in fresh fruit doesn’t rocket straight into your bloodstream in the same harmful way the sugar added to processed foods does. Increase Protein
Most Americans know that too much sugar in their diet is bad for them, increasing the risk of heart disease, cancer, obesity, Type 2 diabetes, and other chronic conditions. While avoiding candy, desserts, and sugary drinks may be the first thought that comes to mind when you think about reducing sugar, that may not be enough. You may be getting hidden sugar in other foods that masquerade as healthy choices, such as granola, processed snacks, and smoothies. Hidden sugars are a major reason 12%–16% of most Americans’ daily calorie intake comes from sugar, instead of the recommended 5%–10%. Here are three ways to eliminate hidden sugars from your everyday diet. Read Labels Did you know that ketchup is more sugary than ice cream? Marinara and other sauces are sugary culprits as well. Some canned foods also contain large amounts of sugar. A consumer’s best defense is to read labels. The most prevalent ingredients are listed at the top. Also watch for its many other identities, including high fructose corn syrup, maltose, and dextrose.
Not only are protein-rich foods good for you, but they also curb your appetite and carb cravings. In fact, they have the opposite effect as sugary foods, which tend to increase cravings and weight gain! Protein-rich meat, fish, eggs, avocados, and nuts can all be tasty allies in reducing hidden sugars. Don’t tackle all these dietary changes at once. Choose one at a time and stick with it until it feels natural. Embracing new habits gradually makes them more likely to stick!
SMILE-FRIENDLY RECIPES
BRAIN BREAK!
BAKED FETA, TOMATO, AND WHITE BEAN SKILLET
• 2 pints cherry tomatoes • 2 (15-oz) cans no-salt-added cannellini beans, rinsed • 4 medium cloves garlic, finely chopped • 2 tsp Italian seasoning • 1/4 tsp salt • 6 tbsp extra-virgin olive oil, divided Ingredients
• 6 oz feta cheese, packed in brine, cut into 4 pieces • 1 tbsp hot honey • Basil leaves, for garnish • 4 slices toasted whole-
wheat country bread, optional, for serving
1. Preheat oven to 450 F. 2. In a large, oven-safe skillet, combine tomatoes, beans, garlic, Italian seasoning, and salt. 3. Drizzle with 5 tbsp of olive oil and stir gently. 4. Add feta pieces 2 inches apart in the mixture and drizzle with remaining olive oil. 5. Bake for 30–35 minutes, or until the tomatoes have burst. 6. Remove from oven and drizzle with hot honey. Garnish with basil leaves, and serve with toast if desired. Directions
Inspired by EatingWell.com
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