From: Casey & Lisa [kammel@executivefitness.com]
Sent: Wednesday, April 30, 2003 4:57 PM
Subject: Executive Fitness Weekly Fit Tip: Top Five Slim-Down Foods

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Top Five Slim-Down Foods

With bathing suit season just around the corner, now is the time when many of us think about fine-tuning our diet. But which foods will keep you satisfied, and get you into shape? Take a look at our top five slim down foods below.

1. Low-fat or fat-free Yogurts
Despite popular belief about dairy foods, yogurt may help dieters shed pounds!

A recent study found that adults who ate 3 servings of yogurt each day lost 22 percent more weight, and 61 percent more body fat during a 12-week study as compared to those who restricted calories and included only 500 mg of calcium in their diet.

In addition to being low in calories (the average fat-free yogurt contains about 100), yogurt contains calcium, which has recently gotten attention due to it's possible role in weight loss. According to researchers, getting enough calcium in your diet seems to trigger the body to burn more fat and reduces the amount of new fat the body makes

Yogurt Picks:

Dannon Light and Fit (6 oz): 90 calories and 0 g fat
Yoplait Light (6 oz): 100 calories and 0 g fat
Stonyfield yogurt (8 oz): 160 calories; 0 g fat
Colombo Light yogurt (8 oz) 120 calories; 0g fat

2. Broth-Based Soups
While cream soups can be a dieter's downfall, broth based soups help to make you feel full, while providing minimal calories. In fact, a study by Barbara Rolls of Penn State University showed that individuals who had a bowl of chicken rice soup before their meal consumed fewer calories at the meal than those who didn't have soup, but ate the same ingredients in the form of a casserole and a glass of water before the meal. Note: If you like cream soups, choose the lower-fat varieties.

Soup Picks:

Amy's Low-Fat Black Bean Vegetable Soup (7 oz): 110 calories; 1 g fat
Progresso's 99% Fat-Free Lentil Soup (8 oz): 130 calories; 1.5 g fat
Campbell's Healthy Request Chicken Noodle (8 oz): 120 calories; 4 g fat

3. High Fiber Cereals
Fiber is a big food bonus, as this carbohydrate allows us to feel full, without contributing calories. The reason is, fiber cannot be digested by the body. Humans simply don't have the enzymes required to break down the components in fiber. As such, fiber cannot be used for energy like other carbohydrates.

New dietary recommendations for fiber from the National Academy of Sciences call for 38 grams for men and 25 grams for women (for ages 50 and younger). For men and women over 50, it is 30 grams and 21 grams per day, respectively.

High Fiber Cereal Picks:

Kashi Good Friends (3/4 cup): 90 calories; 1 g fat; 8 g fiber
Post Bran Flakes (3/4 cup): 100 calories; 0.5 g fat; 5 g fiber
Mother's Oat Bran hot cereal (1/2 cup): 150 calories; 3g fat; 6 g fiber
Total Raisin Bran (1 cup): 170 calories; 1 g fat; 5 g fiber

Note: Oatmeals range from 3-6 grams of fiber

4. Raw or Steamed Vegetables

Like soup, vegetables have a high water content and are high in fiber, while providing very few calories and no fat. And with warmer weather coming, local farmer's markets can give you the freshest, most seasonal picks. Watch out for starchy vegetables, though, such as corn and peas, which have carbohydrate and calorie counts that are similar to breads. Low-fat dips include salsas, fat-free sour cream based dips, and fat-free yogurt dips.

Vegetable Picks:

Asparagus (1/2 cup): 15 calories
Cherry tomatoes (1/2 cup): 17.5 calories
Portobello Mushroom (1): 10 calories
Baby carrots (1/2 cup): 40 calories

5. Frozen Fruit and Sorbet Pops
Okay, who said dessert was a dieter's downfall? I'm not talking about cheesecake. Fruit and sorbet pops keep our sweet tooth satisfied, without providing lots of calories. But watch coconut flavors—a Frozen Fruit coconut bar has 200 calories and 14 grams of fat!

Frozen Fruit and Sorbet Picks

Frozen Fruit's Fruit Bar: 90 calories; 0 g fat (strawberry). 80 calories; 0 g fat (lemon)
Edy's Whole Fruit Fruit Bars: 80 calories; 0 g fat (strawberry); 90 calories; 0 g fat (peach)
Häagen Daz Fat-Free Sorbet Pops: 80 calories, 0 g fat
Sharon's sorbet pops: 90 calories; 1.5 g fat

by Lisa Drayer, MA, RD

Have a Healthy Day,

Executive Fitness

www.executivefitness.com

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