Let's Do It Healthy

October 12, 2004

The clock is ticking, and you need dinner fast. To find the best frozen meal, focus on the fat (no more than 3g per 100 calories), saturated fat (no more than 1g per 100 calories) and sodium (no more than 200mg per 100 calories). If this is your main course, make sure you get adequate protein (15 grams) and fiber (3-5 grams). One way to boost fiber and make a frozen dinner more filling: Serve 1 or 2 cups of fresh or frozen vegetables (with no added fat) on the side, or toss a large fresh salad.

Spear 25 on your fork to barely reach 100 calories? That's not all... This true dieter's delight is plentiful and inexpensive in spring. Asparagus is a great source of folic acid, and a good source of vitamins A and C. When buying asparagus, choose firm, bright green spears with tight tips. Wrap in plastic and store for up to 4 days in the refrigerator. If stems are thick, peel the outermost layer with a vegetable peeler. Steam or boil until just tender, about 3 minutes. Resist butter sauces or oil-rich vinaigrettes, which ruin the nutritional profile.

Exercise increases your chances of quitting smoking or cutting back on cigarettes. It also helps you maintain a healthy weight after you've completed a weight loss program, increases muscle strength and endurance, and pumps up the size of your working muscles, which reduces the number of calories converted into body fat.

Are you giving up chocolate because of caffeine? Believe it or not, chocolate does contain caffeine, but not much. Compare chocolate with regular-brew coffee. A one-ounce milk chocolate bar contains about 5 milligrams of caffeine compared with 115 milligrams of caffeine in 5 ounces of coffee. So if caffeine is what you are avoiding, eliminate the coffee first.