Newsletter
Smart Nutrition for Life: Measure Your Progress
 | Take our healthy nutrition self-testWhen it comes to eating right for increased health and energy, the Atkins Advantage principles will steer you right. By getting plenty of protein, fiber, vitamins and minerals, avoiding trans fats, and making low-sugar choices, you're doing yourself a world of good--from day to day as well as over a lifetime. Want to test your knowledge of healthy nutrition and find out how you're doing? Take our simple self-test! |
1. Do you eat high-quality protein from a variety of sources?
If you answered "Yes" to this question, good for you! But are you absolutely sure you know all your options? Sure, there's meat, poultry and seafood, but have you also considered:
- Eggs: A hen's egg is almost 13 percent protein.
- Cheese: Cheddar cheese is typically nearly 25 percent protein.
- Yogurt: Plain yogurt has 8 to 12 grams of protein per 8-ounce serving.
- Legumes: As an example, lima beans are nearly 8 percent protein.
- Nuts and seeds: Nuts and seeds are valuable sources of protein, and they're handy if you're on the go.
- Tofu: This versatile food has 7. 4 percent protein.
When you consider non-meat sources of protein, it's important to recognize that what we call "protein" is actually a collection of different amino acids. Animal and dairy products are both sources of high-quality protein, along with soybeans, nuts, seeds and many vegetables.
To learn more, read "What You Need to Know About Protein."
2. Do you know how to identify products that contain trans fats, and do you know what kinds of foods that contain them?
Always check the Nutrition Facts panel on any packaged food--trans fats must be listed if they're in the product. Watch out, though: If the amount per serving is less than 0.5 grams of trans fat, the amount on the Nutrition Facts panel can be rounded down to zero. That might not seem like a big deal, but check the serving size to ensure you are not getting more than you thought. Since, according to the Institute of Medicine, the upper dietary intake for trans fats should be zero, even less than a half-gram is still too much To learn more, read "Trans Fats: Truth in Labeling."
The only sure way to know is check the list of ingredients and watch out for the words "hydrogenated" or "partially hydrogenated" oils of various kinds. That's the only way to be sure that zero on the Nutrition Facts panel also means zero in the product. You should be especially careful with packaged baked goods, butter substitutes, semi-dairy products like whipped cream substitutes, and solidified vegetable fats.
3. Have you ever read the complete label on your multivitamin bottle, and do you understand why you take the supplements you take or what foods contain particular nutrients?
It's odd, but some people who closely scrutinize every Nutrition Facts label on every food product they buy will just accept the vitamins and other supplements they take based on what the front of the label says. They don't know if it contains iron (under normal circumstances, you don't need more iron) or if they're at risk of osteoporosis by long-term overdosing on vitamin A. They don't know whether to take it with or without food, or with a full glass of water.
The point is that even though nearly all of us need supplements, we don't all need the same supplements in the same dosages. Always know what you're taking and how you should be taking it.
Instead of relying solely on supplements, make a point of educating yourself about nutrients in whole foods. You cannot--and should not try to--get all your nutrients from a bottle! As many of them as possible should be coming from whole foods. For example:
- Vegetable oil, nuts, wheat germ and green leafy vegetables are excellent sources of Vitamin E, an antioxidant that keeps cells and tissues healthy.
- Fish, meat, poultry, milk, and some cereal products contain phosphorus, which is necessary for energy metabolism and for healthy bones and teeth.
- Liver, yeast, cheese, wheat germ, mushrooms and seafood are good sources of chromium, which maintains normal metabolism and is important in the metabolism of carbohydrates and fats.
4. Do you know what your daily fiber requirement is, and are you meeting it?
If you answered "Yes," then good for you. If you answered "No," the Institute of Medicine says that women should get 25 grams of fiber a day and men 35 grams a day. You can find out how much fiber is in any food by checking the Nutrition Facts panel. For whole foods, you can use the Carb Counter on the Atkins site. It's important that you know how much fiber you're consuming every day so you can be sure you're getting enough.
Learn more about the benefits of fiber and some great ways to begin your day with fiber.
5. Do you know how to
tell the difference between naturally occurring sugars and added sugars?
Any sugar, regardless of its source, will appear in the Nutrition Facts panel on a product's label. That includes both naturally occurring sugar, like that found in fruits, berries, dairy, whole grains and vegetables, and sugar that is added during preparation. Products or whole foods with natural sugar are okay when eaten in moderation.
The only way to tell whether sugar is natural or added is to check the ingredients list. Natural sugars will be listed as their source (dairy, fruit, or grain) as part of the whole food ingredient. The law requires that any sugar that is added to a product be listed in the ingredients.
Because the lack of added sugars provides a positive health advantage, manufacturers are generally anxious for you to know if their product has no added sugars--you'll often see the phrase "No Added Sugar" on a can or box. While that's valuable information, don't confuse it with "Sugar Free." There can still be natural sugar in a "No Added Sugar" product.
Note: You'll never find added sugar in any Atkins product.
How did you do? If you answered "Yes" to all five questions, you can definitely give yourself an A! To learn more about understanding and applying the principles of the Atkins Advantage, be sure to sign up for the latest free course at the Atkins Learning Center: Following the Atkins Principles for Life: Measure Your Progress. You'll review all the Atkins Advantage principles, test your knowledge of each one, and get helpful tips for incorporating them into your life.
This free, instructor-led course has a lively Message Board where you can ask questions and discuss your health and nutritional goals with others. And while you're there, check out our other great course offerings at the Atkins Learning Center. See you in class!
Recipe of the Month
Berries with Chocolate Ganache
 |
Make the most of summer’s fruit with this festive dessert. It uses a mixture of fresh berries, and couldn’t be simpler to prepare.
|
To see more recipe options, please go to http://www.atkins.com/recipes/
What’s New: Breaking news in nutrition
Protect Your Heart With Antioxidants
Read the story on how multi-colored vegetables protect against atherosclerosis (hardening of the arteries).
Fuel Your Workout With Both Protein & Carbs
Are carb-only sports drinks a thing of the past? Maybe. Read the latest research here here.
More Evidence Against Trans Fats!Startling new research gives you two more reasons to avoid these dangerous fats Read about it here.
More courses from the Atkins Learning Center
The Atkins Learning Center is a dedicated resource available 24/7. Courses are taught by subject matter-experts on message boards where you can interact with instructors and fellow students at any time. June Courses:
See you in class!! |  |
Reward yourself with Atkins Endulge
Candy Bars!
Atkins Endulge(TM) has just what you crave with these delicious Chocolate Coconut Bars. Enjoy the indulgence without sacrificing taste or nutrition.
- 1 gram Sugar
- No Trans Fats
- Low Glycemic Impact
