Avoid These Foods to Lose Weight

Q: I'm trying to eat only healthy foods, so I've cut out pizza and most fast foods. What else should I avoid? What should I be eating to build muscle?

That's a great start. You also want to stay away from fried foods, white flour products, sugar, anything made with high fructose corn syrup (including many soft drinks), regular pasta, white rice, alcohol, pastries, cakes and other store-bought baked goods and, not least of all, processed foods.

Switch to whole wheat pasta and bread and increase your consumption of fresh vegetables - including asparagus, broccoli, spinach, orange, red and green bell peppers and zucchini, to name a few. Eat more fruit such as bananas, blueberries, strawberries, apples and oranges. Build your main meals around lean, protein-rich meats especially chicken and turkey, and fish especially tuna and salmon. Don't forget eggs, oatmeal, low-fat dairy and nuts.

Skipping meals and starving yourself isn't the solution. Making a lifestyle change by exercising (cardio and strength training) and eating healthier foods will deliver life-long results.

Here's a sample one-day muscle-building meal plan created by Douglas Kalman, RD of the American College of Sports Medicine. It has 3,271 calories comprising 44% carbs, 24% protein; and 33% fat.

BREAKFAST:
Omelet made with 1 whole egg and 3 egg whites, � cup diced mushrooms and peppers and 1 oz. reduced-fat cheese; 2 slices whole grain toast; 6 oz orange juice; water.

MID-MORNING SNACK:
1 cup reduced-fat yogurt.

LUNCH:
Grilled skinless chicken breast; � cup brown rice; 1 cup steamed mixed Italian-blend vegetables; small side salad with 1 tbsp. olive oil-and-vinegar salad dressing; water.

DINNER:
8 oz. grilled sirloin steak; 1 baked sweet potato; a cup steamed mixed vegetables such as broccoli and cauliflower; small mixed-green salad with 1 tbsp. olive oil-and-vinegar salad dressing; water.

NIGHTTIME SNACK:
1 apple; 1 tbsp. natural peanut butter.

Q: I find I eat well during the day but in the evenings, after dinner, I can't stop snacking. Can you suggest some healthy snacks?

A: The secret lies in planning for your snacks and keeping a store of healthy foods on hand. One of my favorite snacks is sugar-free gelatin with fruit such as sliced bananas, strawberries or blueberries added before the gelatin is refrigerated.

Protein is the most filling of all macronutrients, so nutritionists often recommend combining a carbohydrate with protein or dairy to stabilize blood sugar and stave off hunger. For example, you might combine an apple with 1 tbsp. peanut butter or a cup of 1% milk; or eat a fresh pear with a stick of low-fat cream cheese.

Snacks under 250 calories include 25-30 grapes, 1 snack size box of raisins with a handful of almonds, 1 medium banana with a tbsp. of peanut butter, 2 cups of sliced strawberries with a handful of almonds, 1.5 oz. beef jerky, or sliced vegetables with 3-4 tablespoons of hummus.

Tip of the Week

Eat Your Almonds

Add a handful of sliced almonds to your oatmeal, bran cereal, salads or steamed vegetables.
Almonds are rich in minerals such as zinc, magnesium and phosphorus and are one of the best sources of alpha-tocopherol vitamin E. This is important for fitness buffs because vitamin E is a potent cancer-fighting antioxidant that prevents free radical damage after heavy workouts, helping your muscles to recover faster. Almonds contain unsaturated fat, the "good" fat, and there is no cholesterol. One or two handfuls a day are recommended.