Just as it’s not healthy to be overweight, being underweight can be a problem, too — putting you at risk for malnutrition and problems like osteoporosis later in life. But there’s definitely a right and a wrong way to do it. You don’t want to add foods high in sugar and fat that can increase your risk for heart disease, high cholesterol, and diabetes, not to mention affect your energy level and mood.

It’s ok to eat carbs — they’re not all created equal, after all.  Opt for whole-wheat breads and whole-grain cereals, which are calorie-dense sources of fiber and disease-fighting phytochemicals and antioxidants.  Look for breads that have about 100 calories per slice.  Arnold’s Grains & More breads are made with 100 percent whole-wheat flour and come in varieties such as Double Protein (110 calories, 3 grams of fiber, and 7 grams of protein per slice) and Double Fiber (90 calories and 5 grams of fiber per slice).  As for cereal, try Fiber One Caramel Delight, which tastes like Cinnamon Toast Crunch but has 180 calories and 9 grams of fiber per cup. For something less sweet, try Quaker Oatmeal Squares Cereal (1 cup has 210 calories and 5 grams of fiber). Add sliced bananas and low-fat milk for a hearty, healthy breakfast or a great midday snack.

Enjoy some heart-healthy fats like olive oil, canola oil, salmon and nuts. These foods pack a calorie punch without the artery-clogging fats of creamy, fried, and greasy foods — in fact, they can even reduce your risk of heart disease. It’s easy: For a daytime snack, munch on some almonds or walnuts. For dinner, try broiling a 6-ounce filet of salmon drizzled with olive oil, salt and pepper and sautéing a side of spinach with garlic and a tablespoon of olive oil.

Pack in the protein. While eating fats and carbs will add pounds, our bodies need protein to help maintain and build muscle mass. Go for lean protein like grilled chicken breast, white meat turkey, egg whites and seafood. For an extra boost, add protein powder to fruit smoothies.

Other quick tips for adding healthy calories:
•   Sprinkle walnuts or almonds into your morning bowl of cereal
•   Add a cup of whole-wheat pasta or brown rice to your dinner
•   Toss together your own trail mix. Combine almonds (or any other nut), high-fiber cereal , dried fruit and semi-sweet chocolate chips, and put it in small bags for a go-to snack any time of the day. Get creative and add your own twist to the mix!
•   ½ whole-wheat bagel with peanut butter and sliced banana
•   Create your own pizza, Tortilla pizza (whole-wheat, high-fiber tortilla with low-fat mozzarella and tomato sauce)

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.

Whether at the park, on the beach or in your own backyard, a family picnic is a great way to spend time together while bonding over delicious food and fun activities. Unfortunately, traditional picnic foods, like dips and mayonnaise-based salads, can wreak havoc on anyone’s health. With a little modification, you can enjoy a picnic without compromising your waistline and while keeping your family happy and healthy!

Colorful Crisp Produce:
Go raw! Get your picnics off to a ‘fruitful’ start by packing your cooler with a wide variety of colorful fruits. The more colorful produce you add to your menu, the healthier the meal. If they are in season, there is nothing quite like a juicy watermelon to finish the meal. Sliced apples, berries and dried fruit like raisins and dried apricots are perfect travel snacks without the mess of fruits you have to peel. Of course, don’t forget to pack your cooler with a burst of color from vegetables, providing your family picnic with antioxidants and essential vitamins and minerals. Try baby carrots, slices of celery, cucumbers and peppers, cherry tomatoes and broccoli. All of these are perfect for dipping into low-fat or fat-free dressings for a fun and nutritious snack.

Powerful Protein:
Pack slices of lean chicken, turkey, ham or roast beef and top them on a salad or sandwich for a delicious, healthy meal. Nuts can also boost your protein and fiber intake when sprinkled onto salads, but note-to-self: Watch your portions, because although they are high in healthy fat, the calories can quickly add up.

Say cheese! An ounce or two of low-fat cheese adds bold and tasty flavors to any sandwich, cracker or salad. Low-fat or fat-free yogurts make a yummy fruit dip, a savory veggie dip or just a plain old snack. If you’re bringing a grill, store lean chopped turkey, lean steaks and chicken at a safe temperature in a cooler. When grilling, avoid food poisoning or dangerous situations by making sure you follow instructions on how to properly clean, grill, and serve these meats.

Hearty Whole-Grains:
Refined breads, rolls and starchy pasta salads can pile on lots of calories and little fiber. Choose whole-grain products like whole-wheat rolls or whole-wheat pita bread, for an added boost of fiber and nutritional value without sacrificing taste. Bring along whole-wheat tortillas—kids love the fun shape of a rolled up sandwich. Turkey and veggies, lean ham and low-fat cheese, and peanut butter and jelly are all great options for fillings. Another kid tip: Use a potato chip bag clip to seal your wrap and keep the healthy contents from going to waste!

Delectable Desserts:
Berries, cherries and apples — oh my!  Instead of baking them in a cobbler, which can be over 400 calories a slice, arrange a colorful fruit platter or fruit salad, which is sure to satisfy any sweet tooth. Top your fruit with single-serving, low-fat puddings which are easy to store and mess-free, or add a dollop of fat-free whipped cream to tantalize your taste buds. If you can’t help but indulge in cakes or cookies, opt for ones that are low-fat and high in fiber, like World of Grain cookies. Pack along high-fiber cereals to add to yogurt with berries for a delicious parfait. 

Best Beverages:
It’s so easy to become dehydrated without even knowing it, especially when you are outdoors playing in the sun, hiking or tanning. Kids are especially prone to losing fluids, and often don’t want to interrupt their fun to drink. Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea and an assortment of low-calorie beverages. You can freeze water bottles the night before and use as cold packs to keep food and drinks cold.

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.

Nearly 50 million Americans have high cholesterol. There are two kinds of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is often called the “good” kind of cholesterol because it helps remove unwanted cholesterol from the body. LDL is the “bad” cholesterol made up primarily of fat, and is a particular risk factor for heart disease. So when setting out to lower your cholesterol, you need to know your HDL number, your LDL number, and your total cholesterol number.

This  chart will provide you with some helpful information:

High levels of cholesterol in the blood increase your chances of developing heart disease. In an effort to lower your cholesterol and reduce your risk, you must increase your fiber intake. Clinical studies show that a heart-healthy diet that is low-fat and includes lots of fruits, vegetables and whole grain products that contain fiber can lower blood cholesterol. Fiber, among its other benefits, seems to bind up cholesterol allowing it to be eliminated from your body. If enough is removed it can lower cholesterol by 10-15 percent.

Many studies have shown that fiber can slow the liver’s manufacture of cholesterol, as well as modify LDL particles to make them larger and less dense. Researchers believe that small, dense LDL particles pose a bigger health threat.

The American Dietetic Association recommends that Americans eat 20-35 grams of fiber per day. Here are some fiber-filled foods to help lower cholesterol:

•   Oat/oat bran/whole-wheat products
•   Dried beans and peas
•   Nuts
•   Barley
•   Flax seed
•   Fruits such as apples and pears
•   Vegetables such as carrots and broccoli
The key to improve overall health is not only dieting, but making physical activity a part of your daily routine. Regular physical activity is key to keeping your cholesterol low. Aerobic exercise may improve insulin sensitivity, HDL, and triglyceride levels, and may reduce your heart risk. People who exercise and control their diet appear to be more successful in long-term lifestyle modifications that improve their heart risk profile.
 
Tanya Zuckerbrot, MS, RD is a nutritionist and 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:  I’m confused about the difference between whole wheat and whole grain? I thought that whole grain was supposed to be better. But, recently I bought some whole wheat rolls that had 5g of fiber, and the whole grain rolls had only 3g of fiber per serving. Isn’t more fiber better? What gives?

A:  Having “whole grains” is one of the most popular marketing claims and the most confusing.  Lately it seems that you can find “made with whole grains” on almost all products, including sugary breakfast cereal. But don’t confuse “whole grain” with “whole wheat.”  The impression may be that “whole grain” is a good source of fiber.  In reality, refined white flour (no fiber) — with just a touch of whole wheat flour added back in — can be listed as “whole grain.”  That’s why many items that say “made with whole grains” have virtually no fiber.

Instead, look for products made from 100 percent whole wheat. If “whole wheat flour” is not the first ingredient, skip it. It’s the whole wheat flour that contains fiber. Fiber is essential for weight management (it keeps you feeling full on few calories) and for reducing the risk factors for cardiovascular disease, adult onset diabetes, breast and colon cancer.

Q:  How safe are organically grown foods? Aren’t some of the chemicals we use for our protection? On both crops and on livestock?

A:  Organically grown foods are just as safe as non-organic foods found in your local markets. What makes a food organic is that is was produced without using conventional pesticides, fertilizers made with synthetic ingredients, or radiation. The USDA had developed strict labeling rules to help consumers know the exact organic content of the food they buy. Look for the USDA Organic seal on produce and food containers.

Food that isn’t organic does not pose a danger to your health. The USDA spends billions of dollars on testing to make sure that the chemicals and fertilizers used to grow produce and to feed to livestock do not pose any health threats to the public. Whether you buy organic or not is a personal decision. Just keep in mind that the healthiest diets are based on fruits, vegetables, whole grains, lean protein and low fat dairy items. Eating organic potato chips is not going to help you lose weight!

Tanya Zuckerbrot, MS, RD is a nutritionist and 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.