The familiar chill of fall reminds us that we’re seeing less of the sun.  Less sunlight means fewer opportunities to maintain adequate levels of vitamin D in our bodies.   With all the buzz surrounding calcium, the importance of vitamin D in supporting strong teeth and bones was long overlooked.  So let’s spend a few minutes getting up to speed on calcium’s biggest supporter, vitamin D. 

Vitamin D is a fat-soluble vitamin that is naturally present in few foods, fortified in few others, and available as a dietary supplement.  Additionally, our bodies can synthesize vitamin D with adequate sun exposure. The process begins with the inactive form of vitamin D in our skin.  When met with sufficient sunlight, the hormone is converted into an active form of vitamin D through a process in our kidneys and liver.  Active vitamin D allows our bodies to better utilize calcium, meanwhile playing an important role in maintaining muscle.  Thus, vitamin D has been credited with the prevention of falls and subsequent fractures in aging populations.

Groups at higher risk of vitamin D deficiency include older adults, people with limited sun exposure (which would include most Americans in the winter months), people with dark skin, obese individuals, and breastfed infants.  So how much do you need?  The jury is still out on this one.  Current recommendations suggest the following daily intake:

- Age 50 and under:  200 International Units (IU) or 5 micrograms (mcg)
- 51-70:  400 IU (10 mcg)
- 71 and older:  600 IU (15 mcg)

That said, research suggests these intakes are too low, with some researchers estimating as high as 1000 IU per day.  In other words, it’s best to think of the current recommendations as minimums. 

Below is a list of food sources of vitamin D.  As you can see, foods that naturally contain vitamin D aren’t common in the American diet, and those that are fortified with vitamin D (most notable being milk) are not very rich sources. So unless you typically consume a tablespoon of cod liver oil daily, or drink upwards of 48 ounces of milk, it’s best to leave it to supplementation. 

Sources of vitamin D:

Source: http://ods.od.nih.gov/factsheets/vitamind.asp

For more information, check out the National Institutes of Health Office of Dietary Supplements website. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Studies show that certain foods can increase your chances of longevity by decreasing the risk factors associated with the top diseases plaguing Americans.  Here are some tips to increase your chances of living longer.

BEANS:

There are 23.6 million children and adults in the United States. While an estimated 17.9 million have been diagnosed with diabetes, unfortunately, 5.7 million people (or nearly one quarter) are unaware that they have the disease.

Studies have shown that people who eat a high-fiber diet lowered their risk of diabetes by 30 percent. Foods high in fiber take longer to digest, which means that insulin is created slowly, preventing blood sugar spikes.

PISTACHIOS:

About 400 million people around the world are classified by the World Health Organization as obese. In a study done by Swedish researchers, men who had been overweight at 18 were one third more likely to die prematurely compared to their normal-weight peers. The study of 45, 920 men over an average 38 years underlines the dangers of being overweight and the need to tackle a growing obesity epidemic.

This nut can help! Pistachios are known as “the skinny nut” because they contain two key nutrients which help stave off hunger: Fiber and protein. Pistachios are loaded with omega-3 fatty acids as well. Omega-3’s prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. They also drive down triglycerides and LDL cholesterol. Researchers suspect that omega-3’s may block the production of inflammatory substances linked to arthritis and lupus.

Get cracking! Whether you’re at the office, ballpark or hanging with the guys, stick with pistachio nuts.

EDAMAMES:

Prostate cancer is the most common type of cancer found in American men, other than skin cancer. Prostate cancer is the second leading cause of cancer death in men. One out of every six men will get prostate cancer during his lifetime, and one out of every 35 men will die of this disease.

Researchers from Japan’s National Cancer Center found that increased intake of soy isoflavones significantly reduced the risk of prostate cancer in men by as much as 50 percent.  Soy isoflavones help reduce testosterone, which is the hormone that may increase prostate cancer risk.

While dining with your wife or taking your family out for Japenese food, order some edamame to the table, which are boosting with soy. If that’s not your thing, opt for the miso soup.  If you’re in the car, grab a Soy Joy, which is not only packed with healthy soy proteins, but filled with essential vitamins and minerals.

COFFEE:

Alzheimer’s disease is the leading cause of dementia among the elderly. As of February 2009, as many as 2.4 to 4.5 million Americans are living with Alzheimer’s.

Is your morning cup of joe what gets you through the busy work day? According to the April, 2009 publication of Tufts Newsletter, a new study by Finnish and Swedish researchers reported that people who drink between three to five cups of coffee a day in midlife could be cutting their risk of Dementia/Alzheimer’s disease by 65 percent.

Some studies have also shown that coffee helps protect the nervous system, which can also protect against dementia.  Due to the fact that the average American drinks more than three and half cups of coffee daily, these results can have imperative implications for the prevention or delay of the onset of dementia/Alzheimer’s disease.

If three cups of coffee seems like one-too-many for you, don’t worry — have a skim cappuccino with breakfast or dessert, or grab an iced latte mid-afternoon. These sweet coffee treats will get you through the day. 

ALCOHOL:

Cardiovascular disease (CVD) is the No. 1 cause of death in the United States today. Seventy million Americans suffer from some form of CVD. 

A study by Harvard University researchers suggests that, moderate drinking was associated with a lower risk of heart attack. Those who had one-half to two drinks a day had the lowest heart attack risk — 40 percent to 60 percent lower than healthy men who didn’t drink. And that was true no matter whether they were drinking beer, wine or liquor. In addition, in a recent British study, they found that moderate alcohol consumption along with a healthy lifestyle added 14 years to life, compared with men and women who did not adopt these behaviors.

Do we need to say how to incorporate more alcohol in your diet? Just don’t get carried away doing shots with the guys.

SKIM MILK:

Both genetic and environmental factors play a role in multiple sclerosis (MS), a neurological condition that affects 2.5 million people worldwide.

Consuming sources of vitamin D like skim milk, eggs and sardines will help reduce the risk factors associated with MS.  According to researchers at Oxford University, northern countries, which have less sunlight, tend to have a higher incidence of MS. The study proves that vitamin D controls the activity of a gene that increases the odds of MS. Vitamin D attacks the fatty sheath that insulates the nerve fibers in the brain and spinal cord, reducing one’s risk of MS.

Switch from whole milk to skim milk and save on almost half the calories and eight grams of fat. Add skim milk to your coffee, smoothies and cereal bowls.

ONIONS:

According to researchers at the University of California’s School of Public Health, the healthiest people were those who consumed substantial dietary vitamin C on a daily basis.

There has been more research about the immune-boosting effects of vitamin C than perhaps any other nutrient. Vitamin C increases the production of infection-fighting white blood cells and antibodies, as well as levels of interferon — the antibody that coats cell surfaces, preventing the entry of viruses.

What’s a burger without sautéed onions?? Grill up some onions for your burgers and steaks and eat your way to a healthier life.

BANANAS:

Until the age of 55, more men suffer from high blood pressure than do women.

Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure.

Not only are bananas an amazing post-workout snack, but they are great to eat any time of day. Slice up some bananas into your morning bowl of oatmeal or cereal.  Blend bananas into a fruit smoothie or as a delicious dessert, or enjoy dark chocolate frozen bananas.

CHOCOLATE:

High cholesterol puts men at increased risk for heart attacks, strokes and peripheral artery disease. For many men, the risk of high cholesterol starts in their 20s and increases with age. High cholesterol tends to run in families, so obviously genes play a role. But a variety of lifestyle factors also affect cholesterol levels ― including diet, activity level, and body weight

According to Dutch researchers, men whom consumed cocoa lowered their risk of dying from heart disease by 50 percent compared to those who did not eat cocoa. Cocoa contains chemicals called flavanols, which have been linked to lower blood pressure and improve function of the cells lining the blood vessels.

How exciting is this? Something that you grew up on can actually help reduce your cholesterol! 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Soy is not just recommended for women!  Scientific consensus supports soy as a part of a healthful lifestyle, and experts agree that soy is safe and healthy for men to consume in moderate amounts each day (2-3 servings daily).  Soy is a rich source of isoflavones, substances that mimic the effects of the female hormone estrogen — leading to concerns of whether or not this will have adverse effects on the male hormone.  Not only do researchers say there is no evidence of this when soy is eaten in moderation, but there are numerous studies showing the positive effects of soy on men’s health. 

Soy doesn’t just reduce cholesterol, but according to studies done at Tulane University, by bulking up on soy protein, you can lower your blood pressure. Soy may help by providing amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonin, tryptophan and valine) that expand blood vessels. Researchers from several Universities have concluded that adding 25 grams of soy protein to your daily diet helps lower the most damaging form of blood cholesterol — low-density lipoprotein (LDL) — by up to about10 percent.

In addition, Researchers from Japan’s National Cancer Center found that increased intake of soy isoflavones significantly reduced the risk of prostate cancer by as much as 50 percent. If all this isnt enough to convince you to bite into a soy burger, there has been evidence that soy can minimize hair loss, keep blood sugar levels stable and help with overall digestive health.

Soy is a must have for everyone. Soy is good for the heart because it is high in soy protein and fiber, contains heart-healthy fats, and is low in saturated fat. Soy is an all natural nutrient-rich food delivering high-quality protein, carbohydrates and fiber. It is also full of essential vitamins and minerals such as zinc, magnesium, iron and bone-building calcium.

With soy’s increase in popularity, manufacturers have been producing more soy products to receive these amazing health benefits. Below are some ways to incorporate soy into your daily diet:

Breakfast: Breakfast is the most important meal of the day, so start your morning off right. Soy milk  enhances any cereal or oatmeal. If that doesn’t do it for you, combine a low-fat soy yogurt with a high-fiber cereal and berries for a breakfast that will leave you satiated throughout the day.

Lunch: You don’t have to clog your arteries with a high-fat meal like pizza or cheeseburgers. Enjoy a whole grain veggie sandwich with melted soy cheese or soy burgers on whole-wheat buns with all the fixings. You can also toss soy-filled edamames into your salad for some added soy protein.

Snack: When you’re on-the-go, avoid the mid-afternoon crash with some soy nuts. Smear a tablespoon or two of soy nut butter on an apple or whole-wheat crackers. These snacks will fill you up without filling you out.

Dinner:  Start your meal off with a soy-based miso soup, which will help keep you full until you get to your main dish. Try opting for a tofu stir fry which will tantalize your taste buds. Get creative and add soy cheese crumbles to your favorite pasta dishes.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

As the saying goes “you are what you eat.” Sure, we all know that if we eat too many fried, fattening foods we will gain weight and probably not feel too great. But did you know that by choosing certain foods, you can actually change your appearance from the inside out?  Foods high in phytochemicals, antioxidants and certain fats all contribute to glowing skin, shiny hair and strong teeth and nails. 

For Smooth Skin:
Vitamin C found in citrus fruits, broccoli, peppers and berries activate fibroblast cells, which makes collagen. The healthier your collagen, the firmer and smoother your skin looks. Keep in mind, studies have shown that women who are deficient in vitamin C tend to bruise much easier.  Eat dark orange, red or green fruit and veggies which are filled with beta-carotene, an antioxidant that converts to vitamin A, which is imperative for producing new and young-looking skin cells.

For Shiny Hair:
Fill your plates with lean proteins like turkey, chicken and egg whites. Hair is made up of protein called keratin, so it makes sense that getting enough of it is essential for healthy, beautiful locks.

In addition, the mineral biotin found in eggs, almonds, bananas and strawberries helps to produce keratin, which has also been shown to prevent graying and hair loss.

For Pearly Whites:
Not only does calcium create cavity-resistant tooth enamel, but it also helps maintains the enamel so teeth stay strong. Aim to consume three servings of low-fat dairy products daily, such as low-fat cheeses, yogurt and skim milk. For all you lactose intolerant people, don’t fret — broccoli and strawberries contain as much calcium as their dairy counterparts.

For Nice Nails:
Zinc, more commonly known as “the acne terminator” also helps keep nails strong and prevent white spots. Great sources of zinc are oysters, eggs and nuts. Load up on spinach, broccoli, lettuce and avocado — which are all filled with folic acid. Folic acid is necessary for nail growth and strength.

** Not only does water help to move toxins through and out of your body more quickly, it also keeps skin plump and dewy, and prevents hair and nails from becoming dry and brittle. For an additional bonus, drink Fiji Water which is the only water that contains natural minerals like silica. Silica improves the condition of hair and nails, the texture and resiliency of skin, and is needed to make strong healthy bones and to keep your blood vessels elastic.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Not only does calcium support healthy bones, especially in women, new studies find that a calcium-rich diet may also lower their risk of developing many types of cancer.  A new study, conducted by the National Cancer Institute, found a direct link between calcium intake and reduced risk of colorectal and other digestive system cancers. 

Study:
• This 7 year study of nearly half a million participants in the NIH-AARP Diet and Health Study focused on calcium from food as well as supplements.
• Yikyung Park, ScD and colleagues analyzed data from over 290,000 men and 198,000 women ages 50-71.
• Half the men and 57 percent of the women reported taking a multivitamin containing calcium. Fourteen percent of the men and 41 percent of the women took calcium supplements.

Results:

• WOMEN: The women with highest calcium intake were at 23 percent less risk for all digestive system cancers than those with the lowest intake, and 28 percent less prone to colorectal cancer in particular. The risk decreased in women with intake of up to 1,300 milligrams per day.

• MEN: The men decreased their risk by 16 percent for all digestive cancers and 21 percent less risk of colorectal cancer. The risk decreased in men with an intake of up to 1,530 milligrams per day.

Conclusion:
• Calcium has been shown to reduce abnormal growth and induce normal turnover among cells in the gastrointestinal tract and breast.
• Calcium also binds to bile and fatty acids, potentially reducing damage to the mucous membrane in the large intestine.
• The Institute of Medicine calls for 1,200 milligrams of calcium daily for adults. The 2005 federal dietary guidelines recommended three cups per day of low-fat or fat-free dairy products.

Surprising Sources of Calcium:
Skim Milk (1 cup): 302 milligrams
Non-Fat Yogurt (6 ounces):415 milligrams
Low-fat Cottage Cheese: 138 milligrams
Canned Salmon (3.5 ounce can): 277 milligrams
Broccoli (1/2 cup cooked): 68 milligrams
Spinach (1/2 cup cooked): 84 milligrams
White beans (3/4 cup): 120 milligrams
Orange (1 large): 74 milligrams
Strawberries (1 cup): 24 milligrams

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Q: Is canned salmon, just as nutritious as the fresh kind?

A: On the downside, canned salmon contains more than six times as much sodium — 399 milligrams per 100 grams (about 3.5 ounces) as fresh salmon. Regrettably, some of the heart-healthy omega-3 fatty acids that salmon is praised for get lost in the canning process, so canned salmon has only about half the total amount of the two most important omega-3s EPA and DHA.

However, canned salmon contains many additional beneficial nutrients, not found in their fresh counterparts. The differences develop from how canned fish is processed, and from the fact that bones are included. One 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods. Canned salmon also has more vitamin D and phosphorus per serving than fresh salmon. Both canned and fresh salmon give you roughly the same amount of protein, 22-23 grams per 100 grams.
The American Heart Association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Despite the fact that you’ll need to eat it more frequently to get enough omega-3s canned salmon can be a delicious and nutritious part of any diet. In addition, canned salmon costs less per serving than fresh, and canned products are an economically wise choice because they have a long shelf life. 

Below is a delectable recipe for you to enjoy:

Salmon Burgers
Ingredients:
• 1 14.75 – ounce can salmon
• 3-4 tablespoons Dijon mustard
• ¼ cup reduced- fat mayonnaise
• 3 tablespoons parsley
• 1/2 cup sliced green onions
• 2-3 tablespoons minced garlic
• ½ teaspoon salt
• ½ teaspoon pepper
• Pam nonstick cooking spray
• 4 Whole-wheat sandwich rolls
• lettuce
• tomato
•  onion

Directions:
1. Blend salmon, Dijon mustard, mayonnaise and parsley in a mixer.
2. Pour mixture into a bowl and add green onions, garlic, salt and pepper.
3. Form into four 1/2 – inch-thick burgers and chill for 2-3 hours.
4. Spray skillet with nonstick cooking spray over medium heat ,and sauté salmon burgers for 3 minutes per side or until cooked through.
5. Serve on tasted Whole Wheat Hamburger buns and top with lettuce, tomato and onion.

Serves 4

Nutrition Content:
Per Serving: 310 calories, 11g fat, 26g carbohydrate, 4g fiber, 27g protein, 1014mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence; it’s an important part of your diet.  Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. 

Carb-only snacks raise your blood sugar quickly then cause it to drop below normal.  When that happens, you tend to eat anything you can get your hands on.  However, what you choose as a snack can make a big difference on your energy and your mood.  And often what most people choose is too high in calories and fat.  Sure it is easy to get a bag of chips from the vending machine, a muffin from the deli, or a refreshing smoothie from Jamba Juice, but these snacks can have well over 300 calories and leave you hungry soon after.

The snacks below contain no more than 150 calories, which is just enough to satisfy you without sabotaging your diet.  They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories.  According to the American Dietetic Association, the average American should be receiving 20-35 grams of fiber daily, but currently, most of us only receive between 9-11 grams.  So in order to keep your energy levels high, snacks are an essential part of the day. 
 
1. 8 Dried Apricot Halves with 1 oz. Pistachios
Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. Shelled pistachios contain the least calories because the shells take up most of the volume of 1 cup.  Cracking them open allows you to be conscious of what you are doing and therefore slow down consumption time, which can enable one to curb their caloric intake dramatically. Pair this salty crunch with a chewy fruit, like dried apricots which also contain fiber, while promoting good vision through vitamin A.

2. ½ Cup Fiber One Cereal with  Fage 0% Total Greek Yogurt and Splenda with Fiber
One of the most popular snacks is a granola yogurt parfait. Although it is often thought of as a healthy fiber-rich food, granola only contains a measly 2 grams of fiber, and is usually loaded with calories and excess sugar. Swapping granola for Fiber One will not only save you over 100 calories, but provide you with a whopping 14 grams of fiber in ½ cup. Mixing this cereal into Fage Yogurt, which contains 18 grams of protein, will fill you up without filling you out. For an extra boost of fiber, flavor it with Splenda with Fiber, a no-calorie sweetener that provides you with one gram of fiber and a sweet bite. 

3.  1 Individual Size Jell-O Mint Chocolate Fudge Sugar-Free Pudding  Snack with 1 Cup Strawberries and a Dollop of Whipped Cream
How many of us are guilty in indulging in ice cream sundaes? A haagen- daaz mint chip dazzler contains 1,270 calories, that’s as many calories as some may eat in a day.  For the same amount of calories you can have 10 of these fudgy low- cal treats.  Many people don’t realize that pudding is a great source of calcium. Paired with strawberries, which are a great source of fiber, this treat is sure to curb any craving in addition to curbing your hungry. And you can never go wrong with a creamy dollop of whipped cream.

4. Starbucks Tall Skim Cappuccino with 1 Quaker Chewy 90 Calorie Granola Bar Dark Chocolate Cherry
Never drink your calories! By ordering non-fat milk in your coffee beverages you will instantly “skim” your calories and fat while still receiving the same benefits of protein and calcium. You may think a muffin is the perfect compliment to any warm beverage, but be wary that a store bought muffin contains over 400 calories causing havoc on your diet. Instead, pair your creamy cappuccino with a Dark Chocolate Cherry granola bar. Not only is this piece of chewy goodness 90 calories, but contains heart-healthy antioxidants in every bite.

5. Gnu Flavor and Fiber Bar
Thank goodness for energy bars — convenient, pre-packed, pre-portioned meals that are simple, mess free and portable! With so many different brands on the supermarket shelves, grabbing one while on the run is a simple way to satisfy your hunger … NOT SO FAST!!! Many of these “energy bars” although marketed as “healthy” are simply glorified candy bars. Gnu flavor and fiber bars are your best options. Gnu bars have less than 150 calories and 3 grams of fat, but contain 12 grams of fiber nearly half of the daily recommendation. These high-fiber, low-fat bars are a savior when you’re in a car, at the office or the gym. Choose from any of their five  tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut and orange cranberry.

6. 1 Bag 100 Calorie Popcorn with Parmesan Cheese
Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber. That is a savings of almost 400 calories from getting a small bag of buttered popcorn. Popcorn contains an amino acid known as serotonin, which has been said to boost feelings of happiness and calmness — so pop on in the microwave, for those times your feeling blue.  For bold and sharp flavor, sprinkle parmesan cheese which is low in calories and adds a boost of protein.
 

7. 4 GG Bran Crispbread High-Fiber Crackers with 1 Wedge Laughing Cow Cheese, and 1 Ounce Smoked Salmon
This is a deliciously satisfying healthy alternative to the classic bagel and lox. One cracker contains 12 calories and 5 grams of fiber, and gives you a satisfying crunch, as opposed to a high calorically-dense bagel.  Instead of using artery-clogging full-fat cream cheese, spread with a lighter and tastier Laughing Cow wedge. To really complete this snack, top with 1 ounce of smoked salmon — this contains heart healthy omega-3s. Not only will this snack allow you to feel full on few calories, but studies show omega-3 fatty acids can also better your appearance by making skin glow and hair shine.  How’s that for a girl’s best snack?

8.  Thomas’ High-Fiber English Muffin 1 Tablespoon Peanut Butter and Sugar-Free Jelly
There’s nothing like a good old peanut butter and jelly sandwich. However, your childhood favorite prepared on white bread contains excess calories and very few nutrients. Choosing half of a Thomas’ Light English Muffin, which is filled with hearty whole grains, fiber and protein will instantly provide you with more essential nutrients and cut the calories in half. Peanut butter is a great source of monounsaturated fat which not only lowers cholesterol, but also slows down digestion to help keep you feeling satisfied. Just be wary that although peanut butter is a healthy fat it still is fat, and calories can quickly add up, so only spread 1 tablespoon full. Top with any flavor sugar-free jelly for a healthy twist on this classic sandwich.

9. 1 Cup Baby Carrots with ¼ Cup Hummus
The crunchy texture and sugary taste of carrots makes for a great snack. Carrots are an excellent source of beta-carotene, vitamin A  and many other beneficial vitamins and nutrients. Carrots have a reputation of helping one see better and reduce risks for many diseases; but carrots are also erotic stimulants because of their phallic resemblance.  Hummus is made from chickpeas which have poly- and monounsaturated fats, which are beneficial to your health. Plus, you get the added boost of fiber. So start dipping!!

10. 15 Baked Tostitos Scoops (1 oz.) with  2 Tablespoons Bean  Dip
This is a great snack to serve at a party. The usual choice of potato chips and onion dip is a combination of greasy, fried carbohydrates and trans fat.  Instead, try serving Baked Tostitos scoops, which will satisfy your craving with a fraction of the fat that potato chips have, and the bean dip is loaded with fiber and protein, making it a figure-friendly combination with every scoop you take.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.