Truth About Food

Frozen Fruits And Vegetables Are Nutritious 

The advances in frozen food technology have led to foods being more nutritious than the fresh fruits and vegetables found in the supermarket. What happens to fresh fruits and vegetables over time is that they lose some of their nutritional value.

It has been determined through studies that they loss their nutrients when they are exposed to light and air after they are harvested. So remember that today fresh produce are harvested, packed, and transported sometimes over a long distances and when they arrive at your favorite supermarket they sit there on the store shelves. So it could be days and even weeks from the harvest time to the time they arrive on the shelves. In addition, their taste will also diminish with time.

Most frozen fruits and vegetables today go through a process that is known as flash freezing which happens quickly after harvesting. This process helps fruits and vegetables that are flash frozen to retain most of their healthy nutrients.

During this process fruits and vegetables are subjected to temperatures well below water’s melting/freezing point (32°F or 0°C). This causes the water inside the vegetables and fruits to freeze in a very short period of time thus avoiding damage to their cell membranes.

Most nutritionists and dietitians I have read seem to agree that frozen fruits and vegetables retain their nutritional value. So it is better to eat frozen produce than none at all according to The Diet Solution.

Another great benefit of frozen fruits and vegetables is that they are sometimes less expensive than their fresh items. Frozen foods also allow out-of-season fruits and vegetable to be available throughout the year for your easy weight loss program!

Why Processed Foods Are Bad

It is a fact that many processed foods that come in a package (can, box, or bag) are high in calories, added sugars and sodium, and low in nutrients. But not all food that comes in a package are highly processed and bad for you.

Healthful foods such as Brown rice, whole-wheat bread, milk, low-fat yogurt, frozen vegetables, pre-sliced fruit, etc. come in packages. So do not assume every food that comes in a package is bad for you.

Make a point to look at the ingredients label on the package to judge the quality of the food and its ingredients. For a healthy diet solution you want to adhere to portion-control and ensure the processed foods are made from healthy ingredients and are low in sodium, added sweeteners, and zero hydrogenated oils.

Those packaged processed foods are altered from their original state for safety reasons and making the food more convenient for consumption. The methods for packaging processed food include freezing, canning, dehydration, and refrigeration.

An example of good processed food is flashed frozen fruits and vegetables with no additives. The process used to freeze fruits and vegetables preserves their natural vitamins and minerals. Frozen vegetables and fruits are available for cooking and eating all year around as part as your easy weight loss.

Of course, there are a lot of packaged processed foods that are bad for you. Most packaged processed foods are made with hydrogenated oils, saturated fats, and large amounts of sugar and sodium. You want to avoid these types of food, or at least eat sparingly.

Processed foods that should be excluded from your diet:

• Packaged foods with large amounts of sugar, sodium and /or fat
• Pastas and breads made with refined white flour
• High-calorie packaged snack foods such as chips and candies
• Frozen fish sticks and dinners that are high in sodium and hydrogenated oils
• Packaged cookies and cakes
• Breakfast cereals high in sugar
• Processed meats

How Carbohydrates Turn to Fat

When you eat carbohydrates enzymes your mouth produces salivary amylase that begins the process of breakdown the carbohydrates. The remaining process of digestion happens in your small intestines where enzymes will break down the large carbohydrate molecules into glucose. This glucose then gets absorbed into your blood steam and is used in several different ways.

One way the glucose is used is for energy that is required by your body cells.

The problem that happens is when there is more glucose from carbohydrates in the blood steam than needed by your cells the excess glucose is stored as glycogen in your liver and muscle tissue . When your blood glucose drop too low your body will take the stored glycogen to replenish the required supply of glucose. When your blood glucose levels are too high your liver and muscle tissue will continue to store the glycogen.

After you body need for energy is met any excess glucose will be converted into fatty acids and then stored as those fat tissues.

But there are some good things about carbohydrates.

They have been found to help regulate nerve tissue. In addition they are the ONLY source of energy for the brain. There are some types of carbohydrates that are required for the growth of healthy bacteria in the intestines for good digestion. Other carbohydrates high in fiber are good for helping to prevent constipation. Foods high in fiber has also been shown to lower the risk for certain diseases such as cancer, heart disease and diabetes.

As part of your easy weight loss program you want to limit bad carbohydrates as part of the diet solution program.

Eat A Daily Balanced Diet For Better Health

No matter what age group you belong to, it is vital to have a balanced diet to stay healthy. Eating a balanced diet on a day to day basis means that you will be consuming a huge array of beverages and foods from all the main food groups. Although, there are quite a few food items that you will need to eat in moderation. Foods such as: butter, breads (mainly white), white sugar, sodium, and saturated fats. The key to getting a balanced diet is to eat nutrient dense foods which contain tons of vitamins. Lean meats, nuts, fruits, and vegetables are all highly suggested.

Eating all organic and natural foods is recommended for maximum energy production and overall healthiness. Next time you are in your local grocery store, look for fresh organic vegetables and fruits. Avoid canned and processed fruits and vegetables at all costs. If you are having trouble finding fresh veggies and fruits, then see what you can find in the frozen section in the store that has no sugar added. Your best bet is to purchase your fruits and vegetables from a local farmer or produce stand. Local farmers usually grow non GMO (Genetically Modified Organism) foods with little or no pesticides. Below I will list nutrient dense fruits and vegetables that you should eat on a daily basis.

Fruits:

• Apples
• Apricots
• Bananas
• Blueberries
• Coconut
• Kiwi
• Melons
• Raspberries
• Strawberries

Vegetables:

• Asparagus
• Bok Choy
• Cucumbers
• Lettuce
• Onions
• Peppers
• Spinach

Things to avoid with Fruits and Vegetables:

• Added Sugar
• Canned Fruits and Vegetables
• Corn Syrup

Okay, moving on! Besides your fruits and vegetables, you will need to pick out some fresh whole grains. These foods are mostly bread and pasta and are extremely important for getting your source of complex carbohydrates and natural healthy fats. When purchasing your whole grain bread and pasta you will want to make sure it is labeled organic or 100% natural.

Things to avoid in whole grains:

• Corn Syrup
• High Fructose Corn Syrup (Corn Sugar)
• Refined Sugar
• Trans Fats – (Partially Hydrogenated)

Another important part of having a balanced diet is to partake in eating dairy products. Dairy products contain many healthy fats and fatty acids needed by the body. Once again, the best way to obtain the healthiest form of dairy products is from a local farmer. I do understand many people do not have the option to deal with farmers. If this is the case for you head on down to your favorite grocery store and pick out an all organic milk carton or if available, raw milk. Raw milk tastes the same as regular milk but has many more helpful enzymes and pro-bacteria due to the absence of the pasteurization method. Next you will want to pick up some organic cheese if you are a cheese lover. In my opinion, I think cheese is only good on pizza. But to each their own! Lastly, you will need to get all natural butter. Never Never Ever buy margarine. Margarine is very close to actually being a form of plastic and is left untouched by bugs and many animals. That alone should tell you that it should not be in your stomach.

Things to avoid in dairy products:

• Corn Syrup
• High Fructose Corn Syrup (HFCS)
• Trans Fats

Last but not least, we have proteins. Beans, nuts, seeds, fish, and chicken are encouraged. Most local grocery stores will have these specific foods that are all natural and minimally processed. Beans, nuts, and seeds have excellent amounts of proteins, zinc, magnesium, and healthy fats. Fish, ummm delicious. There is a little secret that most people do not know about fish. Many fish like tuna have levels of mercury in their meat that we consume on a daily basis. The bigger the fish, generally, the more amount of mercury the fish’s body contains. Why fish can be very refreshing and nourishing for our bodies, I would advise you to not eat fish more than a few times a week. Also, you will want to make sure that the fish you purchase to eat is not canned and is wild caught, not farm raised.

Things to avoid with proteins:

• Metal Cans (Metals leak into food) – Canned foods contain high levels of fluoride.
• Saturated & Trans Fats
• High Fructose Corn Syrup

Well that covers all the main food groups and some of the hidden health dangers that lurk behind them. Make sure that you eat the above listed nutrient dense foods on a daily basis to maintain your natural health. If you can’t get all your nutrients needed from food alone don’t worry, there are many cost effective supplements that will get the job done.

Avocado Nutrition

How about that green buttery fruit that you can dice into a salad, spread on a sandwich, or mash into your favorite dip? Avocados are delicious and versatile. Recent studies have shown that avocado nutrition offer some surprising and powerful health benefits.

It is claimed to one of the most nutrient-dense foods. They are also high in fiber and, ounce for ounce, top the charts among all fruits for folate. The fact is that avocados contain more folate per ounce than any other fruit, with about 45 micrograms per half cup. In addition, they contain potassium, vitamin E, and magnesium. So you can see the impressive health benefits of eating avocados regularly.

Most nutritious experts recommend that we eat one avocado per day.

First, here is the nutrition information for an average avocado: One medium avocado has 276 calories, 27.6 grams of fat, 1.5 grams of carbohydrates, 4.3 grams of fiber and 1.5 grams of protein.

Avocados can actually be a very nutritious and helpful part of a balanced easy weight loss program. The monounsaturated fat in an avocado have been shown to speed the metabolism while saturated fats slow it down.

The avocado fat content will help you to feel full quicker than something that is fat free. Fat makes us feel full sooner which will help you to keep from overeating.

Adding a little avocado to the diet solution, it will give a bit of richness to the food you eat.

Avocados are loaded with an amazing amount of vitamins and minerals. They are heavy in B vitamins which helps to elevate your mood.

One avocado a day can help you to feel better about your diet (so long as you skip the tortilla chips).

Some health food and nutrition circles refer to it as “God’s butter,” because it offers so many health benefits. It could be considered one of the healthiest food on the planet! These health benefits include:

• Lower Cholesterol
• Blood Pressure Regulation
• Improved Brain Function
• Improved Circulation
• Enhanced Immunity
• Protection Against Certain Cancers
• Sustained Energy
• And Yes, Fat Loss!

Weight Gain Linked To Diet Soda

Diet soda may not help you stay slim based on all the new research.

The American Diabetes Association reported the results of a study that shows that drinking diet soda may be resulting in a wider waist in humans. And a second study reported that aspartame which is an artificial sweetener used in diet soda actually raised the blood sugar in mice prone to diabetes.

In the first study of 474 elderly people who participated in the San Antonio Longitudinal Study of Aging, researchers collected height, weight, waist circumference and diet soda intake data. According to the research the elderly people were followed up an average of 9.5 years later.

Researchers found that the drinkers of diet soda waist circumference increased about 70 percent more than those who drank non-diet soda. And people who drank at least two diet sodas a day, their waist circumference increased 500 percent more than people who did not drink any diet soda.

Artificial sugar has no better results in a second study with mice. Researchers for this study reported that mice that were diabetes-prone were fed a steady diet that included aspartame for a period of three months, had a higher blood glucose levels than mice not fed aspartame.

This is not the first study showing diet soda’s health risks. A study reported that people who drink diet soda with artificial sugar every day have a higher stroke and heart attack risks.

Richard Mattes, the nutrition scientist at Purdue University, states that “Heavy people simply might choose to consume diet drinks more.”

Mattes has studied the affects artificial sweeteners have on people’s appetite and food intake. He believes that the link between diet soda and weight gain is actually a behavioral phenomenon.

Weight gain linked to diet soda is more about what you body and metabolism does when you consume a lot of diet soda because they love diet soda. Most easy weight loss program do not include the artificial sweeteners found in diet soda as a part of the diet solution. The diets want you to use natural sweeteners instead.

MyPlate: Half Our Plate Should Be Fruits And Vegetables

The USDA’s new slogan as part of the MyPlate dietary guidelines is: “Make half your plate fruits and vegetables.” MyPlate is intended to help our mindset related to healthy eating and nutrition. In addition, they are trying to reverse the high obesity rate by encouraging everyone to eat the right amount of healthy food in the right proportions.

Fresh fruit in season makes eating healthy a real joy and helps with easy weight loss. Every year fresh fruit starts with strawberries in the spring, blueberries in early summer, peaches in late summer and finally apples in the fall. Fresh fruit is clearly a lot better tasting when they come right from the fields. Do not forget avocado which is one of the best fruits around. The best is to pick them fresh from the trees but that is not possible for most of us.

Vegetable consumption can also be seasonal. Asparagus and fresh greens in the spring, summer tomatoes and finally pumpkins and squash in the fall. Do not forget broccoli, carrots, and cauliflower. Vegetable are better for you in the raw state while they contain all their natural nutrients and fewer calories.

Is fresh produce really more healthier than other forms? Research has shown that farm-fresh, frozen, canned, dried and 100 percent juice of fruits or vegetables is more nutritious than another. It is just our mindset that it is fresher and healthier when picked straight from the tree or garden.

Research has also shown that fruits and vegetables are full of essential nutrients that the body needs to grow and function properly. Eating a variety of colors and forms as part of half our plate is the best way to get the required amount of vitamins, minerals and other beneficial compounds that helps our body. The Diet Solution is a program that is dedicated to helping people to eat healthy while losing weight and burning body fat.

Are You Addicted To White Bread?

Did you know that about 75% of the people that are overweight are addicted to bread?

It has been shown through many studies that BREAD is a diet-buster. What makes it so difficult to stop eating bread is it’s flavor, texture, and high carbohydrate content. The problem is that the body of most people go through a chemical process while eating bread that triggers them to eat more bread. Many easy weight loss diets talk about staying away from bread because it is made from refined white flour.

Here are a few signs of bread addiction:

• A cravings for bread products that includes pastries, cakes, crackers and cookies
• A desire to eat bread products instead of healthy foods
• Not being able to stop eating bread products when you feel full
• A feeling of well-being and calmness after eating bread products
• Eating bread products soon after finishing a meal
• If you answered yes to these questions, you might be addicted to bread products.

So why is bread so addictive?

Bread can be as addictive as a drug. When people eat bread, their bodies releases too much insulin which is known as the “hunger hormone”. Insulin stimulates the body’s appetite, making it very easy to overeat.

Over time, a person can develop a resistance to insulin. This occurs when the body stops using insulin properly. This malfunction causes the glucose, which fuels the body’s internal organs, to become trapped in the bloodstream. This may even lead to Type 2 diabetes.

High blood glucose levels also trigger hunger, which leads the body to crave more high-carb foods. Eating these foods causes more insulin to be released causing the body’s blood glucose levels to spike higher. This is a real unhealthy cycle.

Add to this the psychological effect of eating bread which is a popular “comfort food”, and it is easy to understand why bread is so addictive.

It is important to recognize that whole-grain bread does not seem to be as addictive as ultra-refined white bread. The problem is that the body digests white bread very quickly and does not differentiate between a slice of white bread and a slice of cake.

Both the white bread and cake are broken down into sugar, causing blood glucose levels to spike. After this rapid digestion the body’s blood glucose quickly plummets which results in a feeling of hunger and a craving for carbohydrates.

Breaking a bread addiction can be challenging

The health benefits of breaking the bread addition are worth the effort.

Start small by taking two-week break from bread and other products made from white flour. You may discover that your craving for bread disappear altogether after a week or so.

When eating bread, try eating only a small amount of multigrain or rye bread instead of that white. Remember to maintain you diet solution plan while you are cutting out white bread and other products made of white flour.

Packaged Foods Are High In Sodium

Are you aware that all processed foods and packaged foods tend to be high in sodium because the salt helps to preserve foods longer and it increases flavor. However, there is a move a foot by consumers demanding for low-sodium foods. The cry is slowly changing the marketplace. Food manufacturers are voluntarily reducing the sodium content in many of their processed and packaged foods. Be sure to read nutrition facts labels. You will be amazed to find out how much sodium a particular food contains. You can find reduced-sodium versions of your favorite soups, frozen meals, canned foods, and snacks in your favorite market place. Even butter is now available without added salt.

Salt has become the forgotten killer

Salt, at the amounts contained in the diets of most men and women around the world, is probably the single most harmful ingredient in the food. Salt is used liberally in many processed foods and eating place meals, with some meals containing much more than a day’s allotment of salt.

Decreasing sodium consumption simply by fifty percent would certainly help save an estimated 150,000 lives each year. The Diet Solution Program promotes consuming less salt in a persons easy weight loss diet.

The link to salt consumption

• Consuming to much salt tends to increase blood pressure and the risk of heart attacks, strokes, and kidney disease.
• Salt intake has drifted upwards over the past 30 years and is averaging about 4,000 milligrams per day per person. That is about twice the recommended amount.
• About 77 percent of our sodium consumption comes from processed foods and foods eaten outside the home.
• Many restaurant meals provide more than the day’s recommended level of sodium. Packaged foods provide one-fourth or more of the daily maximum recommended intake of sodium.
• Many health and medical organizations are working to get the sodium in processed and restaurant foods reduced by 50 percent over the next 10 years.

What can you do!

• Choose less-salty foods.
• Request food manufacturers and restaurants to use as little salt as possible in their products and meals.

21 Day Sugar Elimination Challenge

Ways To Break Your Sugar Addiction

Your challenge for the next 21 days is to cut out all sugar from your diet. I know for most of you this will be very difficult but if you can make it you will feel better and you will lose weight. Sugar is one of the worst substance you can eat and is a food that the diet solution program want you to avoid.

Does that white, powdery substance call you all the time? Is it hard to get it off your mind? Do you keep coming back for more and more sugar? The problem with sugar is the more you eat, the more you want it! Even when you work at staying away from it, it will sneak back into your lifestyle.

I know that is may be hard for you to kick the sugar habit and craving, but if you could do it for 21 days as part of an easy weight loss program you will be well on your way to kicking the sugar craving habit and start feeling better.

Beside the bulge of fat around the waistline, diets high in sugar have been linked to an increased risk for type 2 diabetes, low HDL (good) cholesterol levels, elevated triglycerides, and heart disease. Sugar consumption has also been linked to depression, poor eyesight, gout, migraines, and osteoporosis.

Did you know that consuming high levels of carbohydrates as well as sugar releases a chemical in the brain called serotonin that makes you feel good, almost a euphoric feeling. The problem with this high is that it is temporary. Within a few hours your body begins a crash that will make you feel tired, lethargic, and fatigued.

According to the USDA, an average American in 1999 consumed 151 pounds of sugar. With more and more Americans involved with easy weight loss programs the consumption of sugar dropped to 132 pounds per person in 2010. The estimate of sugar consumption in the year 1700 was about 4 pounds per person.

At least half of our consumed sugar comes through drinks such as soft drinks, fruit drinks, and sports drinks. The rest come from foods such as ketchup, teriyaki sauce, chocolate milk, milk shakes, and the obvious sweets like candy bars, cookies, cakes, ice cream, yogurt, and even breakfast cereal. Surprisingly, yogurt and instant oatmeal can contain as much as 20-30 grams (5-7 teaspoons) of added sugar! It seems like we are drowning in our sugar intake.

The American Heart Association (AHA) recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake. That works out to be about 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men per day. Be careful with your intake because sugar consumption can add up fast. For example, one 12-ounce can of regular soda contains 8-10 teaspoons of sugar (130-150 calories).

So What Can You Do Reverse Your Sugar Consumption?

Although sweet foods are very delicious and tempting for most people, the more you eat, the higher your tolerance becomes.

Fortunately, if you accept the 21 day challenge you can reverse this tolerance and craving by cutting out sugar. Yes, I am recommending that you cut out all sugar from your diet.

Follow this 21 days plan to break your sugar addiction and cravings!

Start By Identifying Sugar and What Foods Contains Sugar

The first step over the next four days in beating your sugar habit is to get rid of all those items in your cabinets and refrigerator that contains added sugar. Your action is to read the label of every food package and determine which contains sugar.

If you see any of the following terms listed in the ingredients label then sugar has been added to the product and you should leave it on the shelf at the store in the future.

• Agave nectar
• Agave syrup
• Barley malt
• Beet sugar
• Brown rice syrup
• Brown sugar
• Buttered syrup
• Cane sugar
• Cane juice
• Cane juice crystals
• Carob syrup
• Confectioner’s sugar
• Corn syrup
• High fructose corn syrup
• Corn sugar
• Corn sweetener
• Corn syrup solids
• Crystalized fructose
• Date sugar
• Dextran
• Dextrose
• Diatase
• Diastatic malt
• Evaporated cane juice
• Fructose
• Fruit juice
• Fruit juice concentrate
• Glucose
• Glucose solids
• Golden sugar
• Golden syrup
• Grape sugar
• Grape juice concentrate
• Honey
• Invert sugar
• Lactose
• Malt
• Maltodextrain
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Refiner’s syrup
• Sorghum syrup
• Sucanat
• Sucrose
• Sugar
• Turbinado sugar
• Yellow sugar

Once you have identified the sugar sources in your diet, remove those items from your home. You can simply throw the items out or donate the products that contain hidden or added sugars, including any juice, soda, candy, sweets and those “healthy” snacks like granola bars, fruit and grain bars, instant oatmeal and sports drinks. This may sound drastic, but it is a must to break your habit and craving!

Remember, you don’t have to throw away natural sugar, like the kind you find in whole fruit. Milk also contains natural sugars but it provides calcium, vitamin D and protein. So unlike soda, fruit juices and other processed foods, whole fruit and dairy products are OK because they provide you essential vitamins and minerals that your bodies needs.

Stock Your Your Cabinets and Refrigerator With Sugar-Free Items

In the first couple of day, I bet you found a lot of items that contains sugar. Some of it may have been obvious, like those frozen waffles, ice cream, energy bars, and processed foods. But others might not have been obvious, as sugar tends to be part of many “diet” foods and lower-fat foods because the sugar make those low-cal offerings taste better.

Now that you know what foods to avoid, it’s time to find sugar-free foods to replace those you tossed. Over the next few days you want to replace for example those sugared cereals with a whole grain cereal that contains little to no added sugar. You can sweeten the whole grain cereals naturally with fresh berries or a diced banana. When you want a snack eat a handful of nuts or some raw veggies. Look for an oatmeal without sugar. A healthier snack is a whole piece of fruit.

When choosing a refreshing beverage choose ice cold water flavored with a squeeze of fresh lemon or an orange slice. Or drink some flavored unsweetened iced tea with crushed raspberries or a squeeze of lemon.

Stop those Sugar Cravings

Over the next 10 days it is time to put your plan into action. You have identified foods with sugar in your diet and replaced those foods with more healthier alternatives. Your cabinets and refrigerator is now set up for success!

Now your focus should be on making a conscious effort to avoid sugary foods. When a sugar craving strikes you, try going for a walk or some other activity to take your mind off the sugar. Try drinking a glass of water that will give you a feeling of fullness. Typically the craving will pass if you wait long enough. Your action is to gain an understanding of the difference between true hunger and food cravings. If you are truly hungry, a handful of nuts or some raw veggies will satisfy you. But if is a sugar craving use a distraction technique.

These 14 days saying no to sugar will be the hardest, but the more you stick to your action plan, the sooner you will beat the sugar cravings. Be careful because just a small taste of sugar during this time period could lead you to a setback.

Your Life Time Action Plan

As you set your plan for life you should consider that generally it takes about 3-4 weeks for a new behavior to become habit, the most important thing is to stick with it and never give up.

As you devise your plan to prevent a sugar relapse remember sugar is not necessary for health and it’s OK if you want to continue to avoid it. But if you want a little sweetness back into your life, that’s OK. The key is moderation. Do not let sugar become a daily habit once again. Instead, consider it to be a special occasion treat.

The Danger is Not in the Salt Shaker

Even if you are not a potato chip and French fry junkie, you may be consuming more salt than you realize. Sodium, a key ingredient in salt found in salt shakers, can hide in places, like in ketchup, soups, process foods, frozen dinners, cereals, instant hot cereals, candy bars, canned vegetables, and some medications.

The problem with high levels of sodium is that it causes the body to retain high amounts of fluid. This can be bad for people that have high blood pressure. It is also bad for men and women that have heart, liver or kidney diseases. There is a lot of debate on whether everyone needs to worry about high levels of salt in their diet. The USDA recommends that we need to choose foods and prepare foods with less sodium as part of our easy weight loss program. On the average most American adult consumes about 2,500 to 5,000 milligrams of sodium per day. But USDA states that we need to reduce sodium to about 1,100 to 3,300 milligrams per day. That is about 1/2 to 1-1/2 teaspoons of salt. That can make a big difference in our health.

How often do we add salt on to foods on our plate, during cooking, or as a seasoning during the preparation of a meal. Surprisingly the “hidden” sodium in our diets is found in processed foods, canned foods, soups, and baked products are very high. Some examples of “hidden sodium” includes salad dressings, mustard, meat tenderizer, cheeses, instant foods, pickles, canned vegetables and soups, salsa and barbecue sauce.

The key to managing our salt to reduce sodium levels is to become aware of which foods have a high sodium content and to reduce those foods from our diet. Start practicing label checking for sodium content on nutrition facts labels of packaged foods for the sodium content per serving.

• Here Are A Few Steps to Help Reduce Sodium
• Limit or even stop the use of the salt shaker.
• Cook fresh or frozen fish, poultry and meat
• Select fresh, frozen or canned vegetables that have no added salt.
• Choose foods that are labeled “low sodium,” “reduced sodium” or “sodium free.”
• Sodium content varies widely among different brands of processed and packaged foods. So read the nutrition labels and compare the amounts of sodium in your favorite brands of frozen dinners, packaged mixes, cereals, cheese, breads, salad dressings, soups and sauces. Choose the brand with less sodium.
• Rinse beans and vegetables that come in a can to remove added salt before cooking.
• Start limiting your daily sodium intake to less than 2,300 milligrams.
• Look at using low sodium salt as part of The Diet Solution

One thing that experts agree on is a balanced diet with more fruits and vegetables that have no sodium. So become mindful of how much sodium you consume as part of your easy weight loss diet and concentrate more on an overall nutritious diet.