Feel-great eating isn’t about starving yourself; it’s about having plenty of delicious, healthy foods that help you burn fat and leave you feeling satisfied. But dealing with the details—like counting grams of fiber, measuring portion sizes, and weighing the differences between good and bad fats—can be confusing, even when you have a daily meal plan to follow.
Here’s a crash course from diet expert Alyse Levine, RD, that can help you stay on track.
1. Eat at least three starch “freebies” a day
Studies show that foods rich in a carbohydrate called resistant starch pass through your body without really counting calorically because they “resist” immediate digestion (in other words, passing through you)—while still filling you up. Plus they help you burn fat fast, improve digestion, and fight disease.
One serving of resistant starch equals:
- ½ cup beans (esp navy or black)
- ½ cup lentils
- ½ cup whole grains
- ½ cup barley
- ½ cup brown rice (cooled)
- ½ cup corn
- ½ cup split peas
- ½ cup whole wheat pasta (cooled)
- ½ cup oatmeal
- 4 oz boiled, chilled potato
- 1 sushi roll
- 1 slice whole wheat bread
- 1 barely ripe banana (as bananas get riper, the starch converts to sugar, which isn’t calorie-free).
Next page: Add fiber
Comments (20)
My friend had a heart by pass two years ago and he says he doesn’t have to follow any kind of a diet because of it. I keep telling him he is wrong but he will not listen. He is 72 yrs. young. How can i help him?
I love all of this advice except for “pack in the Protein”. This makes it sound as though protein shoudl be the main part of every meal. In fact, the recommended daily amount of protein is less than 20% of daily intake.
Most Americans rely too much on protein and of that, they eat too much that is not low fat and high quality.
http://fivedollarday.blogspot.com/
Very good source of information for requirement of daily intake in this fast life-style. One can have a clue what to have for particular needs eg. fibre or fat etc.
ALL THESE ARTICLES ARE GREAT TO HELP PEOPLE STAY HEALTHY. THEIR A GREAT RESOURCE TO LOOK AT TO KNOW HOW TO BE HEALTHIER.
IS THEIR ANY WAY THAT SOMEONE CAN SEND ME ON LOWERING CHOLESTEROL, ANY INFO WOULD BE GOOD.
IM TRYING TO HELP MY FATHER WITH HIS CHOLESTEROL, BUT I DON’T REALLY KNOW MUCH ABOUT IT. SO IF ANY ONE OUT THEIR CAN SEND ME IDEAS THAT CAN HELP HIM STAY HEALTHY I WOULD BE VERY GREATFUL. THANKS
veronica2gar@yahoo.com
As a Scotsman I love some porridge in the morning! I am trying to eat less of an acid diet and I love reading dietary tips that inspire me to get healthier!
what exactly is porridge ?
Great post! I’ve got some wonderful recipes that include these healthy starches on my blog, The Healthy Apple at http://www.thehealthyapple.wordpress.com
Enjoy!!!!
http://www.branappetit.wordpress.com
Maybe it’s supposed to say “cooked”?
Why does the pasta, brown rice and potato have to be cooled?