There is so much information about what we shouldn't eat. What are some foods that are actually good for you?

Based on new research, many foods that taste great are also good for you. Pecans and almonds are high in mono-unsaturated fats, which may positively alter lipid profiles. Watch your portions, though, as nuts are high in calories. One ounce is usually considered a serving. Cranberries contain a significant amount of proanthocyanidins and other phytonutrients that may help protect against cancer, heart disease and other chronic illnesses. Blueberries contain another powerful phytochemical known as anthrocyanins, which may help prevent memory loss, clogged arteries, and weight gain. A quarter cup is the serving size for these delicious berries. Broccoli is high in vitamin C and beta-carotene, and is an excellent plant source of calcium. All of these foods are also high in dietary fiber, which helps to promote regularity and optimal intestinal health.

How is Splenda (sucralose) made?

Splenda brand sweetener (sucralose) is made by a patented multi-step process that starts with cane sugar. Three hydrogen-oxygen groups in the sugar (sucrose) molecule are replaced by 3 tightly (covalently) bound chlorine atoms. The resulting sweetener, sucralose, is approximately 600 times sweeter than sugar and exceptionally stable. Sucralose is not broken down, so it has no calories, and the body does not recognize it as a carbohydrate. Studies show that sucralose has no effect on HbA1C, blood glucose, or serum insulin levels.


Thirty-three percent of Americans are on diets!

Studies indicate that 71 million people are dieting, the highest number recorded in the last 15 years. Although many challenges exist for consumers trying to watch their weight, making simple changes such as drinking more water, reducing portion sizes and eating a wide variety of foods including 5-9 servings of fruits and vegetables each day will help individuals more easily adhere to a healthy nutrition regimen. It is most important to avoid popular diets that reduce or completely eliminate foods or food groups, as these plans can severely limit nutrient content in the diet.

Study: The bigger the plate, the bigger the appetite!

Those individuals using larger bowls and plates and therefore larger serving sizes consume a whopping 42% more calories than those using smaller dishes. The larger the dish, the more we tend to consume. We mindlessly eat while we carry on other activities, without regard to serving size or calories consumed. The cue that we are finished eating is that our food is gone. Similar studies have been executed in restaurants and indicate that people will eat what is placed in front of them. When smaller dishes were used, individuals consumed fewer calories, without missing the extra food.

Recommendation: Use small serving dishes, smaller plates and narrower glasses!