How much fruit and veg should I be eating?

Lots! Fruit and veg should make up about a third of the food you eat each day. And it's also important to eat a variety. Five-a-day is a good, achievable target. If you count your portions each day it might help you to increase the amount you eat.

But what is a portion?

ONE portion = 80g = any of these
1 apple, banana, pear, orange or other similar sized fruit
2 plums or similar sized fruit
½ a grapefruit or avocado
1 slice of large fruit, such as melon or pineapple
3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of one portion a day)
3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit
1 heaped tablespoon of dried fruit (such as raisins and apricots)
1 handful of grapes, cherries or berries
a dessert bowl of salad
a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day)

Getting your five portions a day

If you eat one or two portions with each meal and have the occasional fruit snack you might be surprised at how easy it is to eat five-a-day.
At breakfast you could:

• add a handful of dried fruit to your cereal
• eat half a grapefruit or an apple
• drink a glass of fruit juice

At lunch you could:

• eat a bowl of salad
• have a banana sandwich
• have some fruit salad

At your evening meal you could:

• add vegetables or pulses to your curry, casserole or stir fry
• serve at least two types of vegetables with your fish, chicken or meat

And don't forget, when you fancy a snack, reach for an apple, banana or perhaps even some dried fruit.

Getting the most out of fruit and veg

Some vitamins and minerals can be easily lost when fruit and veg are prepared or cooked, so try to remember:

• eat fresh fruit and veg as soon as possible rather than storing for a long time - or use frozen instead
• don't overcook. Start with boiling water and cover tightly to keep in the steam, because this speeds up the cooking. You could use a steamer or a microwave
• use as little water as possible when you cook fruit and veg. If you use the cooking water for sauce or soup, you'll recapture some of the lost vitamins and minerals
• avoid leaving any vegetables open to the air, light or heat if they have been cut. Always cover and chill them. But don't soak, because vitamins and minerals can dissolve away
• don't keep food hot for too long because vitamin levels start to drop within a few minutes

Why it's important

Fruit and veg are good sources of many vitamins and minerals, yet most of us don't eat enough of them.
There is evidence to suggest that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers.
And don't forget, fruit and veg are also very low in fat.

Recommendations

Eat a wide variety of fruit and vegetables and aim for at least five portions a day. Try to avoid:

• adding fat or rich sauces to vegetables (such as carrots glazed with butter)
• adding sugar or syrupy dressings to fruit (such as stewed apple)

Tuck into some tasty seasonal fayre

5 a day site

8 tips for eating well

These practical tips can help you make healthier choices. The two keys to a healthy diet are eating the right amount of food for how active you are and eating a range of foods to make sure you're getting a balanced diet.

A healthy balanced diet contains a variety of types of food, including lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some milk and dairy foods.

On this page

 1. Base your meals on starchy foods

2. Eat lots of fruit and veg

3. Eat more fish

4. Cut down on saturated fat and sugar

5. Try to eat less salt - no more than 6g a day

6. Get active and try to be a healthy weight

7. Drink plenty of water

8. Don't skip breakfast

1. Base your meals on starchy foods

Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties of starchy foods whenever you can.
Starchy foods should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.
Most of us should eat more starchy foods - try to include at least one starchy food with each of your main meals. So you could start the day with a wholegrain breakfast cereal, have a sandwich for lunch, and potatoes, pasta or rice with your evening meal.
Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. You just need to watch the fats you add when cooking and serving these foods, because this is what increases the calorie content.

Why choose wholegrain foods?

Wholegrain foods contain more fibre and other nutrients than white or refined starchy foods.
We also digest wholegrain foods more slowly so they can help make us feel full for longer.
Wholegrain foods include:

• Wholemeal and wholegrain bread, pitta and chapatti
• Wholewheat pasta and brown rice
• Wholegrain breakfast cereals

More on starchy foods

2. Eat lots of fruit and veg

Most people know we should be eating more fruit and veg. But most of us still aren't eating enough.
Try to eat at least 5 portions of a variety of fruit and veg every day. It might be easier than you think.
You could try adding up your portions during the day.
For example, you could have:

• a glass of juice and a sliced banana with your cereal at breakfast
• a side salad at lunch
• a pear as an afternoon snack
• a portion of peas or other vegetables with your evening meal

You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg.

More on fruit and veg including a portion guide

3. Eat more fish

Most of us should be eating more fish - including a portion of oily fish each week. It's an excellent source of protein and contains many vitamins and minerals.
Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt.

What are oily fish?

Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy.

How much oily fish?

Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults.
Examples of oily fish
Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel
Examples of white or non-oily fish
Haddock, plaice, coley, cod, tinned tuna, skate, hake
Shark, swordfish and marlin
Don't have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish.
Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible. Eating a wider variety of fish and shellfish will also help reduce the environmental impact.
For more information on fish and for advice - including recommended limits - for children, women who are pregnant, breastfeeding or trying for a baby, see the link below.

More on fish

4. Cut down on saturated fat and sugar

Fats

To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat:

• saturated fat - having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease
• unsaturated fat - having unsaturated fat instead of saturated fat lowers blood cholesterol

Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.

Foods high in saturated fat

Try to eat these sorts of foods less often or in small amounts:

• meat pies, sausages, meat with visible white fat
• hard cheese
• butter and lard
• pastry
• cakes and biscuits
• cream, soured cream and crème fraîche
• coconut oil, coconut cream or palm oil

For a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. And when you are having meat, try to choose lean cuts and cut off any visible fat.

How do I know if a food is high in fat?

Look at the label to see how much fat a food contains. Generally the label will say how many grams (g) of fat there are in 100g of the food.
Some foods also give a figure for saturated fat, or 'saturates'.
Use the following as a guide to work out if a food is high or low in fat.
Total fat - what's high and what's low?
High is more than 20g fat per 100g
Low is 3g fat or less per 100g
If the amount of fat per 100g is in between these figures, then that is a medium level of fat.
Saturated fat - what's high and what's low?
High is more than 5g saturates per 100g
Low is 1.5g saturates or less per 100g
If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat.
Remember that the amount you eat of a particular food affects how much fat you will get from it.
Try to choose more foods that are low in fat and cut down on foods that are high in fat.

Sugar

Most people in the UK are eating too much sugar. We should all be trying to eat fewer foods containing added sugar, such as sweets, cakes and biscuits, and drinking fewer sugary soft and fizzy drinks.
Having sugary foods and drinks too often can cause tooth decay, especially if you have them between meals. Many foods that contain added sugar can also be high in calories so cutting down could help you control your weight.

How do I know if a food is high in added sugar?

Take a look at the label. The ingredients list always starts with the biggest ingredient first.
But watch out for other words used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey. If you see one of these near the top of the list, you know the food is likely to be high in added sugars.
Another way to get an idea of how much sugar is in a food is to have a look for the 'Carbohydrates (of which sugars)' figure on the label. But this figure can't tell you how much is from added sugars, which is the type we should try to cut down on.
High is more than 15g sugars per 100g
Low is 5g sugars or less per 100g
If the amount of sugars per 100g is in between these figures, then that is a medium level of sugars.
Remember that the amount you eat of a particular food affects how much sugars you will get from it.
Sometimes you will only see a figure for total 'Carbohydrates', not for 'Carbohydrates (of which sugars)', which means the figure also includes the carbohydrate from starchy foods.

More on sugars

5. Try to eat less salt - no more than 6g a day

Lots of people think they don't eat much salt, especially if they don't add it to their food. But don't be so sure!
Every day in the UK, 85% men and 69% women eat too much salt. Adults - and children over 11 - should have no more than 6g salt a day. Younger children should have even less.
Three-quarters (75%) of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals. So you could easily be eating too much salt without realising it.
Eating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.

How do I know if a food is high in salt?

Check the label to find out the figure for salt per 100g.
High is more than 1.5g salt per 100g (or 0.6g sodium)
Low is 0.3g salt or less per 100g (or 0.1g sodium)
If the amount of salt per 100g is in between these figures, then that is a medium level of salt.
Remember that the amount you eat of a particular food affects how much salt you will get from it.

More on salt

6. Get active and try to be a healthy weight

It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health.
Check if you are the right weight for your height using the link below.
If you're worried about your weight, ask your GP or a dietitian for advice. But if you think you just need to lose a little weight, the main things to remember are:

• only eat as much food as you need
• make healthy choices - it's a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit and veg and wholegrains
• get more active

It's also important to eat a variety of types of food so you get all the nutrients your body needs.
Physical activity is a good way of using up extra calories, and helps control our weight. But this doesn't mean you need to join a gym.
Just try to get active every day and build up the amount you do. For example, you could try to fit in as much walking as you can into your daily routine. Try to walk at a good pace.
Whenever we eat more than our body needs, we put on weight. This is because we store any energy we don't use up - usually as fat. Even small amounts of extra energy each day can lead to weight gain.
But crash diets aren't good for your health and they don't work in the longer term. The way to reach a healthy weight - and stay there - is to change your lifestyle gradually. Aim to lose about 0.5 to 1kg (about 1 to 2lbs) a week, until you reach a healthy weight for your height.

More on healthy weight

Check your height for weight

7. Drink plenty of water

We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated.
When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar.

More on drinks

Alcohol

There is nothing wrong with the occasional drink. But drinking too much can cause problems. Alcohol is also high in calories, so cutting down could help you control your weight.
Women can drink up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without significant risk to their health.
A unit is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a pub measure of spirit. A glass of wine is about 2 units and alcopops are about 1.5 units.
For good health, it's a good idea to spread your drinking throughout the week and avoid binge drinking. Drinking heavily over a long period of time can damage the liver.

More on alcohol

8. Don't skip breakfast

Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.
Some people skip breakfast because they think it will help them lose weight. But missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients.
There is some evidence to suggest that eating breakfast can actually help people control their weight.
So why not go for a bowl of wholegrain cereal with some low-fat milk and sliced banana and a glass of fruit juice for a healthy start to the day?

 Check out our Nutrition Essentials section

 Less stress, better sleep may help you lose weight

 By Steven Reinberg, HealthDay

If you're looking to lose those extra pounds, you should probably add reducing stress and getting the right amount of sleep to the list, say researchers from Kaiser Permanente's Center for Health Research in Portland.

In fact, although diet and exercise are the usual prescription for dropping pounds, high stress and too little sleep (or too much of it) can hinder weight loss even when people are on a diet, the researchers report.

"We found that people who got more than six but less than eight hours of sleep, and who reported the lowest levels of stress, had the most success in a weight-loss program," said study author Dr. Charles Elder.

Elder speculates if you are sleeping less or more than recommended and if your stress levels are high, you will not be able to focus on making behavioral changes.

These factors may also have a biological impact, he added.

"If you want to lose weight, things that will help you include reducing stress and getting the right amount of sleep," Elder said.

The report, funded by the U.S. National Institutes of Health, is published in the March 29 online edition of the International Journal of Obesity.

In this two-step trial, 472 obese adults were first counseled about lifestyle changes over a 26-week period. Recommendations included cutting 500 calories a day, eating a diet rich in fruits, vegetables and whole grains by following the Dietary Approaches to Stop Hypertension (DASH) diet approach, and exercising at least three hours a week.

In addition, the researchers asked the participants questions about sleep time, depression, insomnia, screen time and stress.

During this part of the trial, the participants lost an average of almost 14 pounds. The 60% of the participants who lost at least 10 pounds went on to take part in the next phase of the trial. Those in the second phase of the trial continued their diet and exercise program.

Elder's team found the right amount of sleep and stress reduction at the start of the trial predicted successful weight loss. Lower stress by itself predicted more weight loss during the first phase of the trial, they added.

Declines in stress and depression were also important in continuing to lose weight during both phases of the trial, as were exercise minutes and keeping food diaries, Elder's group found.

Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, said that "while we often tend to look at health one condition at a time, the reality is that health is best viewed holistically."

"People who are healthy and vital tend to be healthy and vital not because of any one factor, but because of many. And the factors that promote health — eating well, being active, not smoking, sleeping enough, controlling stress, to name a few —promote all aspects of health," he added.

This study shows that people are more likely to lose weight when not impeded by sleep deprivation, stress or depression, he said.

"Anyone who has ever tried to lose weight probably could have said much the same from personal experience. Similarly, weight loss reduced stress and depression. This, too, is suggested by sense and common experience, as it is affirmed by the science reported here," Katz said.

The important message is that weight loss should not be looked at with tunnel vision, Katz said.

"Improving sleep may be as important to lasting weight control efforts as modifying diet or exercise. Managing stress is about physical health, as well as mental health. This study encourages weight loss in a more holistic context," he said.

Another study presented earlier this month at the American Heart Association scientific sessions held in Atlanta found that people of normal weight eat more when they sleep less.

Columbia University researchers discovered that sleep-deprived adults ate almost 300 calories more a day on average than those who got enough sleep. And the extra calories mostly came from saturated fat, which can spell trouble for waistlines.

The researchers came to their conclusions — which should be considered preliminary until published in a peer-reviewed journal — after following 13 men and 13 women of normal weight. They monitored the eating habits of the participants as they spent six days sleeping four hours a night and then six days sleeping nine hours a night (or the reverse).

"If sustained, the dietary choices made by people undergoing short sleep could predispose them to obesity and increased risk of cardiovascular disease," the researchers wrote in an American Heart Association news release.

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Five-a-day of fruit and vegetables 'saves lives'

  

  By Helen Briggs Health reporter, BBC News

 
 Fruit: We don't eat enough

Around 33,000 lives a year could be saved if everyone in the UK followed dietary guidelines, research suggests.

Eating five portions of fruit and veg a day has the biggest effect, say experts at Oxford University.
Only a third of Britons consume enough fruit and veg, with the worst results in Scotland and Northern Ireland.
The UK daily guidelines are to eat five portions of fruit and veg, no more than 6g of salt, and keep saturated fat to 10% of total energy intake.
The research, published in the Journal of Epidemiology and Community Health, was based on a computer model linking food consumption with mortality from heart disease, stroke and cancer.
Public health experts at the University of Oxford used it to analyse data for 2005 to 2007 from a variety of studies in the UK looking at links between diet and deaths.
They used the model to predict how levels of heart disease, stroke and cancer would fall if everyone followed recommended dietary advice.

Dr Peter Scarborough, from Oxford University, who led the research, said: "Meeting dietary recommendations would have a massive effect on the health of the nation.

"According to our model, the biggest impact would be eating more fruit and veg. But this doesn't mean you should just stop at five - the more the better."
Dr Scarborough said very few people in the UK achieved all of the dietary recommendations.
But he said helping people to make simple choices about a healthy diet could have a major impact on disease.

He told the BBC: "If we have a food environment that is better set up to encourage healthy eating we could have a big impact on health outcomes in the long term.

"It's encouraging people to make healthier choices by making healthier choices easier."
The study was co-funded by the British Heart Foundation.
Senior dietician, Victoria Taylor, said: "This research highlights that well worn dietary messages - like eating five portions of fruit and veg a day - shouldn't be overlooked, because they could have a huge impact on our health."
Her comments were echoed by Dr Rachel Thompson of the World Cancer Research Fund.
She said: "This study highlights the important role fruits and vegetables play in cancer prevention and this is why we recommend people eat at least five portions a day of a variety of fruits and vegetables.
"There is strong evidence they reduce risk of several types of cancer, including cancers of the oesophagus and the stomach.
"Also, as well as directly reducing our cancer risk, eating plenty of fruits and vegetables can help us maintain a healthy weight.
"This is important because we estimate that about 19,000 cancer cases in the UK are diagnosed every year that are linked to weight."

This research highlights that well worn dietary messages - like eating five portions of fruit and veg a day - shouldn't be overlooked, because they could have a huge impact on our health”

• Victoria TaylorBritish Heart Foundation

• Data analysis

• Eating five portions of fruit and veg a day would save 15,000 lives, including 7,000 from heart disease, almost 5,000 from cancer and around 3,000 from stroke
• Another 4,000 deaths would be prevented by sticking to dietary recommendations on fibre; around 7,000 from watching fat intake and 7,500 by reducing salt

Easier than you think

Easier than you think

From Health magazine
Ever caught yourself staring enviously at the toned abs and tight butt of the woman next to you in the produce section? Chances are, she’s getting help from Pilates.
Pilates is the workout to turn to for a flat tummy. A 2008 study found that Pilates mat exercises engage and strengthen the deeper ab muscles responsible for a sleek, flat stomach. But Pilates isn’t just about whittling your waistline: It can also give you exceptional whole-body toning and graceful posture, plus make your daily activities (like hoisting groceries) easier to do.
Ready to get a Pilates body of your own? We’ve partnered with New York City–based expert Kristin McGee (her clients include LeAnn Rimes and Soledad O’Brien), shown here, to bring you the ultimate 20-minute Pilates workout. Do it three times a week for a month to drop up to 6 allover inches.

Circles in the sky

For core, inner thighs, outer hips, butt
Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that’s too challenging) and left leg straight up toward the sky (shown). Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides, and repeat.

Incline plank

For triceps, biceps, chest, core, quads, hamstrings, butt
From a seated, feet-forward position, place hands on ground slightly behind waist, fingertips facing forward. Straighten both legs, pressing heels and palms into the ground, and contract abs while lifting hips up, forming a straight line from head to toe. Keep gaze forward and shoulders pressed down; don’t lock your elbows. Lift your left leg straight up as high as you can (shown), then lower it without allowing your right hip to sag. Do 4 reps; repeat on opposite side.

Donkey kickbacks

For triceps, biceps, core, butt, hamstrings, back
Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back. Repeat 8 times; switch legs and repeat.

Swan dive

For triceps, shoulders, lower back; stretches abs, chest
Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in (shown). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat 6–8 times.

Side incline with a twist

For triceps, biceps, core, waist
Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.

Charlie's Angels abs

For triceps, lower abs, inner thighs, hips
From a seated, feet-forward position, lean your upper body back while contracting your abs. Straighten arms, interlacing all fingers except your index fingers. Lift knees, forming a tabletop with shins. Keep arms pointing forward and circle knees to the right, down, to the left, and up (shown); reverse direction. (If this is too challenging, place palms on floor behind you for support.) Complete 4 circles in each direction. Maintain a 120-degree bend in knees, straightening out as you circle through the 6 o’clock position. Continuously contract abs to protect lower back. Repeat 2–4 times.

Thigh shaper

From Health magazine
For inner and outer thighs
Lie on your left side on the floor with the ball between your calves. Support your head with your left hand and balance yourself with your right hand on the floor in front of you. Squeeze the ball between your legs, slightly lifting your left leg off the floor.
Hold for a second, then relax; that’s 1 rep. Do 3 sets of 10–12 reps, resting up to 30 seconds between sets; repeat on your right side.

Ball pull-in

For core, chest, and shoulders
A. Kneel with stability ball in front of you, then walk hands forward, rolling up on the ball until it’s beneath your shins and your body forms a straight line from your head to your feet.
B. Keep upper body stationary, and pull ball in toward chest with both legs. Return to extended position to complete 1 rep. Do 3 sets of 10–12 reps, resting for 30 seconds between sets.
Trainer tip: Keep your chin tucked throughout the move. For an extra challenge, target the muscles on the sides of your stomach by twisting your right knee toward your left side (and vice versa) when you pull the ball in.

Ball squat with front raise

For butt, thighs, and shoulders
A. Stand with feet shoulder-width apart and arms at your sides, pressing a stability ball between your lower back and a wall.
B. Keeping the ball pressed against the wall, squat until thighs are nearly parallel to the floor and lift arms in front of you to shoulder height. Hold this position for 2–3 seconds, then lower your arms and return to standing. Do 3 sets of 10–12 reps, holding the last rep in each set for 10–15 seconds, and resting for 30 seconds between sets. 
Trainer tip: For more of a challenge, hold a 5-pound dumbbell in each hand or a 10-pound medicine ball with both hands through­out the move.

Ball push-up

For chest, core, and triceps
Kneel with stability ball in front of you, then walk hands forward, rolling up on the ball until it’s beneath your thighs. (Your body should be in a straight line, with hands directly beneath your shoulders.) Bend your arms and lower your body until your nose almost touches the floor. Straighten your arms to complete 1 rep. Do 3 sets of 10–12 reps, resting for 30 seconds between sets.
Trainer tip: To protect your back, don’t let your hips sag. Mastered this move? Try it with the ball beneath your shins instead of your thighs.

6 Diet Trends You Should Never Try

 

Istockphoto

By Julie Upton, RD

Before you even think about starting a diet to drop pounds fast, I’ve compiled a list of the worst diets around so you won’t waste your time on them. This list isn’t just my opinion, either; I sought the help of registered dietitians who are members of the Weight Management Dietetic Practice group of the American Dietetic Association. Here are the nominees:
Raw Food Diet
Eating raw is based on trying to get the majority of your calories from unprocessed and uncooked foods. Rawists believe that eating foods above 116°–118° F will destroy enzymes that provide many health benefits. While most dietitians would agree that eating lots of minimally processed fruits, vegetables, and grains is best, we also understand that processing actually boosts the bioavailability of several key nutrients, primarily the phytonutrients, and inactivates some of the unhealthy compounds.
The raw food diet is rich in all plant-based foods including fruits and vegetables; nuts and seeds; and sprouted seeds, grains, and beans. Don’t get me wrong; these ingredients are great—and you can make plenty of meals (here are five delicious ones) using these guidelines. But following this type of diet to a T requires a lot of complicated food preparation—creating pine nut and yeast “cheese,” for example—that makes it impractical for most working women.
I have had plenty of experience with raw foods because I live in Marin County, Calif., where Roxanne Klein, the coauthor of Raw, started Roxanne’s Fine Cuisine, a line of pricey prepared raw food creations available at our Whole Foods and other high-end supermarkets. I’ve tried several of the items but have found them to be extremely expensive and not very tasty—certainly nothing I could follow for more than a day or two at most.
As a “flexitarian” and part-time vegan, I know that eating lower on the food chain can help promote weight loss, but I also know that caloric content is not related to the heated treatment of food. Skip the raw food diet, and eat more healthful whole foods—cooked or raw—to help whittle your waist, not your wallet.

10 Best Workouts for Your Sex Life

est Workouts for Your Sex Life

Sexy exercises

By Sarah Klein
It's no secret that exercise boosts your mood, jump-starts your sex drive, and improves your overall health. But that still doesn't always get you to the gym.
So what could be better than a workout that takes your mind off the fact that you're working hard to burn those calories?
"Sexy workouts help us tune into our bodies in a sensual way, so we feel more receptive and more interested in sex," says Marianne Brandon, PhD, a clinical psychologist and sex therapist in Annapolis, Md.
Apart from doing the deed itself, these 10 exercises are the sexiest ways to break a sweat. They'll get your heart racing—in more ways than one!

Pole dancing

No longer just for exotic dancers, pole-dancing classes have sprung up around the country—and appear to be here to stay. Private studios and nationwide gym chains alike offer lessons, no experience necessary.

For women with flagging libidos, it can even act as treatment. "I often recommend this with my patients as homework," says Brandon.

Just don't expect it to be a walk in the park! Sessions can involve hours of strength work (how else do you stay on the thing if not for clenched muscles?) and sultry swiveling to upbeat tunes.

Salsa lessons

Hit the dance floor for steamy salsa lessons and burn 200 calories in half an hour. You don't need to be a great dancer—classes across the country are full of people of all backgrounds and levels. Plus, a workout where you get to don a flirty dress and racy heels can't be bad!

To really stoke the flame, grab your significant other and take a lesson as a couple. Studies show partners who try something new together reap big benefits both in and out of bed!

Strip aerobics (cardio striptease)

You don't have to look like Carmen Electra to test-drive her striptease-as-cardio workout plan. And don't worry—you don't actually take all your clothes off!

This class is more about sexy, stripper-like moves than disrobing—although you can feel free to peel off a sweatshirt or T-shirt, if you want to.

While strip aerobics could still seem intimidating, devotees stress it's fun and sexy at any size or shape. Join a class where a choreographer can help you learn the steps, or slide into some fishnets and pop in a DVD at home—with or without an audience!

Chair dancing

Chair-dancing workout DVDs seem to have been predominantly relegated to late-night infomercials. But there's a fitness gem buried even in this risqué routine. Gyrating and jiggling is highly encouraged—and the result is tight abs, legs, butts, and more.

Many private studios are beginning to incorporate these moves into their pole-dancing or other sultry dance classes.

"I tell [patients] they can then use those skills with their partner at home; they can give it as a gift on Valentine's Day," says Brandon, author of Monogamy: The Untold Story and co-author of Reclaiming Desire: 4 Keys to Finding Your Lost Libido.

Belly dancing

We love the message of this Middle Eastern dancercise: Love your body no matter what.

So slip into a slinky hip wrap and shake what you've got to the lively Arabic music. Many major health clubs offer classes that can melt up to 350 calories in an hour!

Plus, for someone who's not quite comfortable swinging around a pole, this can be a more modest way to get into sexy exercising, says Brandon.

Naked yoga

Not everyone will warm to the idea of a disrobed Downward Facing Dog. Still, naked yoga studios have popped up around the country.
Fans say losing their clothes makes the relaxing and calming practice even better, allowing them to really celebrate their bodies.
"The more you get to thinking about sex, the more you're going to want to have it," says Brandon. "Sexy workouts set positive expectations and help you feel more tuned into your body."
Plus, many yoga poses—done with or without clothes—open up the hips, thighs, and pelvis, and strengthen key pelvic-floor muscles for deeper and better orgasms.

Zumba

Literally translated to mean "move fast," this Colombian dance craze has swept fitness groups across six continents! It's a mile-a-minute mix of traditional aerobic moves for maximum heart pumping, sassy Latin shimmies, and hip-hop-inspired booty shaking.
Best of all, you don't have to be a pro to join in the party. New participants are encouraged to hang in at their own pace, picking up the moves as they go along.
"It's not a place of competition, like you [might] expect," says Brandon. "It's very supportive for women."

Bollywood Dance

Indian-inspired Bollywood dance is also making a sexy splash. A half hour burns about 200 calories, and many of the dances tell stories of romance or lost love, so really get into the part!
If your gym doesn't offer Bollywood or Bhangra classes, there are lots of at-home options. We like Hemalayaa: Bollywood Booty

Aerial acrobatics

Popularized by circus acrobats, this workout is slowly moving mainstream. It will definitely take some practice, but learning to slink among bolts of fabric hanging from the ceiling—stretching and strengthening, all while defying gravity—is sure to take your breath away.
Some private studios are now incorporating different types of antigravity movements into their classes, including yoga in midair!

Hula-Hooping

This sport is not just for kids! Get lost in the hypnotic hip swivels of this super-fun belly blaster. Once you get comfortable with the basic how-to, you can mix and match these fun moves for a 30-minute workout that can burn up to 250 calories!
You'll notice more than just the inches you lose when it comes to looking in the mirror. "It makes us feel better about our body image," says Brandon, "and that will lead us to be more interested in physical and sensual activity."

Is Your Diet Hurting Your Health?

Courtesy of Hearth.com

By Shaun Chavis

Gwyneth Paltrow’s announcement that she has the beginning stages of osteopenia (low bone mineral density) has led to speculation that her low vitamin D levels may be a consequence of her macrobiotic diet.
Now, a lot of people are thinking twice about their own diet schemes.
We’ve written before about how liquid cleanse diets can dehydrate you and hurt your heart. However, there are plenty of diets that are less extreme but still potentially harmful to your health.

I spoke to two experts: Dr. Felicia Stoler, a registered dietitian and host of Honey, We’re Killing the Kids! on TLC, and Marjorie Nolan, a New York City–based registered dietitian, certified personal trainer, and spokesperson for the American Dietetic Association. They both agree that there is a lot that dieters should look out for.
“Any kind of crash diet or fast weight-loss plan should be a red flag,” Nolan says. “You’ll miss out on nutrients, weaken your immune system, and set yourself up to get sick.”
And it’s not a myth that crash diets slow down your metabolism and you end up on a yo-yo cycle. “Even if you eat a diet that’s adequate in calories, if it cuts out an entire food group, you’re setting yourself up for problems,” she says.
Here are other things dieters should watch out for:
Following a macrobiotic diet. A macrobiotic diet can be adequate, but it’s difficult to get enough protein, calcium, and calories if you don’t plan carefully, Nolan explains.
“You may not get enough protein for your muscles to rebuild themselves. And if you don’t get enough calcium or protein, in general, your body’s not able to use vitamins and minerals properly.”
Taking vitamin supplements to make up for nutrients you don’t eat. “A lot of people think that if they take supplements, they’re OK. That’s a huge misconception,” says Nolan. If your weight-loss plan is too low in calories overall, the vitamins and minerals aren’t going to make it into your cells, and your body won’t be able to use them efficiently.
Going on a gluten-free diet. “Sometimes people get a little grumble in their tummy and so they self-diagnose as being gluten intolerant, and they wipe out an entire food group. They also wipe out essential nutrients the body needs,” says Stoler.
People who are gluten intolerant can get those nutrients by eating other whole grains that don’t contain gluten, such as quinoa, rice, or amaranth.
And, going gluten-free doesn’t mean you’ll lose weight. “A gluten-free diet can be very healthy,” says Nolan, “but it is not necessarily very low in calories or fat.”
For example, compared with regular bread, gluten-free bread is much denser because the protein that would normally come from wheat is removed. That equates to a calorie count that is 30% to 40% higher than in gluten-containing products.
Going on a gluten-free diet. “Sometimes people get a little grumble in their tummy and so they self-diagnose as being gluten intolerant, and they wipe out an entire food group. They also wipe out essential nutrients the body needs,” says Stoler.
People who are gluten intolerant can get those nutrients by eating other whole grains that don’t contain gluten, such as quinoa, rice, or amaranth.
And, going gluten-free doesn’t mean you’ll lose weight. “A gluten-free diet can be very healthy,” says Nolan, “but it is not necessarily very low in calories or fat.”
For example, compared with regular bread, gluten-free bread is much denser because the protein that would normally come from wheat is removed. That equates to a calorie count that is 30% to 40% higher than in gluten-containing products.

Benefits of Drinking Water

Here at Sport and Health we love to drink water.
But we thought we would do some research on what the benefits of drinking water are. This is what they found out:
First we decided to learn about water and the function of it in our human body, the benefits were that it transports nutrients and oxygen into cells, helping the body metabolism, protecting vital organs, moister the air in lungs, regulating body temperature and detoxifying the body.
Also we learnt that muscles consist of 75% water, brain has 90% of water, bone consists of 22% and blood has 83%. We felt these were already great benefits for our body.
But we still wanted to know what the benefits of drinking water were for our health.
Here’s what we found – top 10 benefits of drinking water.
1. Skin looks healthier and younger
By being hydrated your skin looks automatically younger and also by drinking water it replenishes skin tissues, it moisturizes skin and also increases skin elasticity.
2. Lose Weight
By drinking water it flushes down the by-products of fat breakdown. So this reduces hunger, which means you’ll eat less.
3. Can help relieve headaches
Because if you’re not use to drinking water you may suffer from dehydration so by drinking water this can help.
4. Relieves Fatigue
Water flushes out toxins and waste products from the body.
5. Improves Digestion and Constipation
Drinking water raises the metabolism so this aids digestion and by eating fibre and drinking water you will have a daily bowel movement.
6. Better Mood
Your body will feel good and so this will make you feel good.
7. Relieves Tiredness
Drinking water will help flush out waste products and toxins from the body.
8. Benefits the Brain
Drinking water will make your brain work efficiently and so it will help you think clearer.
9. Reduced Cramps and Strains
By being hydrated this will keep muscles and joints lubricated.
10. Vital for Pregnancy
By being pregnant your body will need more water to support the growing body and blood supply. If you also breastfeed you should drink plenty of water because you may get dehydrated.
One last question we wanted to solve was how much water should we drink?
We found out that it was between 7 to 10 averaged sized glasses of water. But it also depends on size and height because everyone is different so it just comes down to thinking about it for your own body.