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4 Foods to Eat for a Healthy Weight
What is in question is whether going below 2, mg daily is necessary, or realistic in our current food environment. Many have already done so, and all will have to comply by the scheduled deadline of spring A study of more than 1, adults found that the odds of being overweight or obese were 54 percent greater among individuals with the highest intake of sugars compared with those with the lowest intake. An ounce is about 23 almonds, 18 cashews, or 14 walnut halves. Fat is a complicated topic, and well-intentioned efforts to simplify public health messages have only led to confusion. A cup of whole strawberries, for instance, has just 46 calories; a cup of blueberries has

What you need to know about sugar, salt, fat, and gluten


The likely reason that some studies have not found an association between saturated fat and heart disease is that they did not take into account what was swapped in for the saturated fat. On the other hand, swapping in unsaturated fats fish , nuts, olive oil or healthy carbs grains, legumes, produce for saturated fats does, in fact, protect your heart.

When monounsaturated fats were subbed in, the risk dropped by 15 percent, and with healthy carbs by 9 percent. There was no change in heart risk in people who cut saturated fat but ate refined carbs in their place.

Fortunately, this is an easy step. Many have already done so, and all will have to comply by the scheduled deadline of spring Avocados , nuts, olive oil, and fatty fish should all appear regularly on your plate.

Instead of trying to slash saturated fat, make whole grains, legumes, fruit, and vegetables the centerpiece of your meals. Minimize your intake of added sugars and refined carbohydrates.

About a third of Americans buy gluten-free foods, according to market research firm Mintel, believing that eliminating gluten is healthier, and that it helps with weight loss, skin conditions, inflammation, and attention deficit disorder. Some people do need to avoid gluten: But these two conditions combined affect less than 7 percent of Americans. A study in the British Medical Journal found no connection between eating gluten and an increased risk of heart disease in people without celiac disease.

In fact, giving up gluten may actually be harmful. The same study showed that people who chose a gluten-free diet were more likely to eat fewer whole grains—and thereby deprive themselves of the health benefits of whole grains.

The second downside is that it may increase your intake of arsenic and other heavy metals. A recent study published in the journal Epidemiology showed that people who were on a gluten-free diet had up to twice the amount of arsenic and 70 percent more mercury in their systems than people who were not.

Some popular gluten-free diets such as Wheat Belly and Grain Brain are essentially low-grain diets. But everyone—including those with celiac or NCGS—should eat more whole grains amaranth, millet, and quinoa are a few gluten-free grains. Scrutinize the labels for high fat, sugars, or sodium levels. If you see any of them, seriously consider skipping the item. This article also appeared in the November issue of Consumer Reports magazine. Please call Member Services at Welcome to Consumer Reports.

You now have access to benefits that can help you choose right, be safe and stay informed. Eat Smarter, Eat Healthier. What you need to know about sugar, salt, fat, and gluten. Sharing is Nice Yes, send me a copy of this email. Send We respect your privacy. Oops, we messed up. The Gateway to Weight Gain. More on Healthy Eating. Test Your Food IQ. Smart Sodium Swaps Packaged foods may be a big source of sodium, but the amount varies widely among brands even in the same product category.

Lärabar Blueberry Muffin 1. Clif Bar Blueberry Crisp 2. Healthy Choice Chicken Noodle Soup 1 cup. Campbell's Homestyle Chicken Noodle 1 cup. Shopping links are provided by eBay Commerce Network and Amazon, which makes it easy to find the right product from a variety of online retailers.

Clicking any of the links will take you to the retailer's website to shop for this product. More From Consumer Reports. That's because berries are rich in flavonoids—a group of antioxidant compounds found in the pigment of many plant foods. In the study, researchers at Harvard tracked , men and women for 24 years.

They reported on their weight every two years and their eating habits every four years. Anthocyanins, the type of flavonoids in berries, appeared to have the most powerful effect. Maintaining a healthy weight grows increasingly important as we get older, says Consumer Reports' chief medical adviser Marvin M. I've spent years tackling subjects from urban health to medical marijuana to behavioral science—both as a city reporter for my hometown public radio station in Tulsa, Okla. Now I cover health and food at Consumer Reports.

My hobbies include tinkering with computer code and watching trashy TV. Follow me on Twitter: Please call Member Services at Welcome to Consumer Reports. You now have access to benefits that can help you choose right, be safe and stay informed. These hearty diet additions can help with your slimming-down goals. Sharing is Nice Yes, send me a copy of this email. Send We respect your privacy. Oops, we messed up. More on Healthy Eating. Are Nuts Good for You? Food Trends to Know in How to Lose Weight the Right Way.

Whole Grains In a study published in the American Clinical Journal of Nutrition, 81 volunteers agreed to eat only the food provided by researchers at Tufts University. Berries Blueberries, strawberries, blackberries, and raspberries are low in calories and high in fiber, so they help you feel full on less. Shopping links are provided by eBay Commerce Network and Amazon, which makes it easy to find the right product from a variety of online retailers.

Clicking any of the links will take you to the retailer's website to shop for this product. Catherine Roberts I've spent years tackling subjects from urban health to medical marijuana to behavioral science—both as a city reporter for my hometown public radio station in Tulsa, Okla. More From Consumer Reports.

These hearty diet additions can help with your slimming-down goals