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Top 8 Vegetables High in Protein

Protein is an essential part of any diet and vegetables are a great way to get more protein into your diet. This seemingly insignificant nutrient is deceptively hard-working and is vital to every cell, tissue, bone, and muscle in your body. Protein has many different functions and given that is makes up a massive 40% of our bodies’ dry matter, it begins to become clear how significant protein is. Protein is key to the growth and repair of your muscles, bones, ligaments, tissues, and even your hair, skin and nails. It also boosts your immune system and helps your body fight infection. It maintains bodily functions, such as digestion, metabolism and circulation. Here are some of the best protein-packing vegetables available:

Beans

Although technically considered fruits and legumes, beans top the list when it comes to protein-rich food sources. Pinto, garbanzo, white, kidney, lima and soy beans are all packed with protein. Per 100g, the average protein content of beans is 9g, but some varieties contain as much as 12g per 100g – making the almighty bean the vegetarian source of protein.

Asparagus

Per serving, asparagus delivers over 3g of protein. This lanky, green vegetable is extremely versatile, as it can be boiled, grilled, steamed or fried.

Cauliflower

Excellent in curries and soups and equally appealing eaten mashed or as a steamed side dish; not only is cauliflower versatile and healthy but it contains 3g of protein per serving.

Broccoli and Brussels Sprouts

Tying for fourth place are two more examples of healthy, green vegetables: broccoli and brussels sprouts. Both of these vegetables are protein-rich, low in fat and easily prepared; making them ideal side-dishes.

Artichoke

Artichoke is another vegetable that is high on the list when it comes to protein content. Serving up just under 3g of protein per serving, artichokes are an excellent addition to pasta, salads and soups and provide an earthy, intense flavor.

Watercress

Tiny yet surprisingly rich in protein, watercress is next on the list. Per 100g serving, watercress delivers almost 3g of protein, which, for its size, renders it an excellent source of the nutrient. Perfect for salads, soups and sandwiches, watercress can easily find its way into your diet.

Sweetcorn

It might be slightly more calorific than the other vegetables listed here, but sweetcorn also has its benefits: Per serving, it contains almost 3g of protein and is a delicious addition to many popular recipes.

Top 10 Date Ideas

Bowling

Bowling is an old-school date idea with a great casual vibe. The two of you can have a beer or a slice of pizza while engaging in a friendly competition. Just about every town has a bowling alley. It’s a low-stress environment, so your date is guaranteed to feel relaxed and comfortable, which is important. If she’s comfortable, she’ll have more fun, and if she’s having fun, you’ll get a second date.

Hiking

Exploring the great outdoors and getting some physical activity is a terrific first date idea, provided your date is up to the task. You need to check first to ensure that she’s the outdoorsy type. A high-maintenance woman does not want to go on a hike (you know, that martini-sipping girl with the perfectly manicured nails probably isn’t up for it). But for the cute surfer girl you met at the pub, it’s perfect.

Aquarium

Aquariums aren't just for fourth-grade field trips; they're also a great place for a first date. You can walk leisurely with your lady friend as the two of you survey all of the sea life. And underwater creatures are colorful, slimy, toothy, and weird enough to keep things interesting.

The theater

The theater is another one of our favorite first date ideas. It’s more original than a movie, plus it’s a little classier. The two of you can get dressed up and enjoy yourselves. Plus, there’s typically an intermission during which you’ll have a chance to chat, unlike a movie, where you’ll spend the entire time sitting in the dark. The theater is a good date for just about any type of woman, but it’s particularly well-suited to bibliophiles and art lovers.

Driving range

Taking a date to the driving range is another fun outdoors activity. It’s not particularly strenuous, though, so your date doesn’t need to be athletic to have a good time. The driving range makes a great daytime date. It’s also a good first date idea because if she’s not a golfer, helping her with her swing is a great opportunity to get up close and personal. Alternatively, if she’s a little more experienced, it’s a chance for some playful competition.

Art gallery

A trip to the local art gallery is a great first date for the artsy girl. It’s not a bad idea to do a little research on the exhibit beforehand, though. Not just because it’s good to seem at least a little knowledgeable, but also because you don’t want to accidentally take her to an exhibit on the horrors of meat-processing plants or the atrocities of war.

Local music show

Remember that conversation is probably the most important part of a first date. However, the right music in the right venue can provide the perfect ratio of conversation to pleasant distraction. You don’t want a stadium show. You don’t want heavy metal or techno -- the emphasis there is more on dancing than listening. But if you can find a more mellow act in a smaller venue, you’re golden.

Play tourist

We sometimes take our hometowns for granted. Think about it: Every year, scores of people probably travel to your city on vacation. Try to see your hometown from a tourist’s perspective. Check out the local tourism office; it will have guides and information on all kinds of festivals, events and sights worth seeing. Take your date on a touristy excursion around your hometown and see the city from a different perspective.

Ice-skating

Ice-skating is innocent fun. That’s why it makes this list of our favorite first date ideas. It’s a great date for women who love to be active. And if she doesn’t know how to skate, so what? Holding hands as you help her stay on her feet is a fun way to spend an afternoon and an excellent opportunity to get to know each other.

Try new cuisine

Sharing new experiences together is a great way to build a connection with someone. That’s why if you’re going to take her out to a restaurant, you should try taking her somewhere a little more adventurous. Check out a new ethnic cuisine -- something neither of you have tried before. The element of adventure will add some excitement to your date, and, who knows, maybe the two of you will find a new favorite.

10 Reasons to Drink More Water

Has it occurred to you today that you are thirsty? Guess what – by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration.

Your body is composed of roughly 60% water¹. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake.

So, really, what does this mean? Why should we drink more water?

1. If you don’t drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%⁵, bladder cancer by 50%⁶, and possibly reduce breast cancer risk as well.⁷
3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused.³ Think clearer and be happier by drinking more water.
4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue!⁴ Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.²
10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

Quick rules of thumb for drinking water:

• Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
• Carry a bottle everywhere with you as a reminder to keep drinking.
• Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
• Drink water and other fluids until you urinate frequently and with light color.

10 Healthy Lunch Ideas

1 of 10

Chili-Spiced Salmon Salad

Canned salmon gets dress up with avocado, grapefruit sections, onions, beets, and pistachios over a bed of Bibb lettuce.
Calories: 283

2 of 10

Roast Beef and Horseradish Wrap

Roast beef and horseradish is a match made in flavor heaven. And this quick wrap has less than 200 calories!
Calories: 194

3 of 10

Berry Goat-Cheese Salad

Cook an extra chicken breast at dinner and then toss it with strawberries, blueberries, pecans, tomatoes, and spinach. If berries are out of season, frozen ones will work, too.
Calories: 222

4 of 10

Chicken Panini

For a satisfying lunch, layer sliced chicken breast, black forest ham, and Swiss cheese on a wheat roll and serve with marinara sauce on the side.
Calories: 292

5 of 10

Mozzarella and Tomato Salad

This easy meal will remind you of a caprese salad at your favorite Italian restaurant.
Calories: 243

6 of 10

Grilled Chicken and Pineapple Sandwich

Looking for a not-so-ordinary chicken recipe? Try this sweet-and-spicy Hawaiian take on a lunchtime classic.
Calories: 387

7 of 10

Chicken Goat-Cheese Quesadillas

Liven up a standard chicken quesadilla with goat cheese, corn, and cilantro.
Calories: 331

8 of 10

Italian BLT Sandwich

Upgrade a standard BLT with arugula, pesto, and turkey bacon.
Calories: 334

9 of 10

Turkey and Cucumber Sandwich

Seasoned with horseradish and garlic, this sandwich has a nice bite! To carry one in a brown-bag lunch, keep the filling and bread separate so the bread doesn't become soggy. Assemble the sandwich just before eating.
Calories: 275

10 of 10

Grilled Chicken Salad with Cranberries, Avocado, and Goat Cheese

A flavor explosion, courtesy of peppery arugula, tart cranberries, tangy honey mustard vinaigrette, and creamy avocado.
Calories: 476

10 Best Breakfast Foods to Lose Weight

If you’re dieting, then you know how hard it is to be hungry all day. Start the day right with the most important meal of the day — breakfast! But don’t blow your diet! Here’s my list of the ten best breakfast foods to help you lose weight…

1. Grapefruit

Photo Credit: smitten
Grapefruit is delicious and is loaded with vitamins that will keep you healthy and perk you up! It’s a great way to start the day, and half a grapefruit will keep you full for most of the morning, especially if you grab a handful of granola or a slice of toast to go with it!

2. Low-fat yogurt

Photo Credit: TulipFleurs (busy mode here and there)
There are dozens and dozens of tasty varieties of low-fat yogurt offered by Dannon and Yoplait (my fave!). Keep a few in the freezer for a frozen breakfast treat, or mix in some crunchy granola for more filling breakfast. Low-fat yogurts make a great breakfast because they’re portable and oh-so-yummy!

3. Whole-grain cereal

Photo Credit: DodogoeSLR
Whole grain cereals will make you feel fuller, longer, so if you start your day with a bowl, you’ll stay full until lunchtime. That means no diet-busting mid-morning donut snack! They key with whole grain cereals is to make sure it’s not loaded with sugar, and to stick to the suggested serving size. Measure if you have to!

4. Oatmeal

Photo Credit: ☽Moon~Goddess~Earth☾
Oatmeal will also help you feel full until lunchtime, but it has one advantage over cold whole-grain cereals, especially in these harsh Michigan winters — it’s hot. Top with berries and a touch of honey, and enjoy… again, though, be careful of serving sizes, and instant varieties that are loaded with sugars.

5. Banana

Photo Credit: PNetzer
Who doesn’t love a fresh banana? They’re full of vitamins and potassium, and are very filling! They’re great on their own or sliced up on hot or cold whole grain cereal or even as a toast-topper! If you’re in a hurry, grab one and toss it into your backpack or handbag… they’re perfectly portable!

6. Meal replacement shake

Photo Credit: escalepade
This is an easy out. There are dozens of delicious, nutritious meal replacement shakes on the market. My favorite is SlimFast, but you can try all the different kinds until you find one you like in a flavor you love. Keep a case of these on hand for the mornings when you’re running late.

7. Berries

Photo Credit: Maureen Bond
The perfect breakfast sweet treat! Berries are loaded with vitamins and anti-oxidants, and they taste great, too! Eat them by the handful, or use them as a topping for hold or cold whole grain cereal or with low-fat yogurt. Yum!

8. Granola

Photo Credit: ♥ tiny morsels
I love granola! Try some with a little low-fat milk as a cold cereal, heat it in the microwave for hot cereal, or toss it with some raisins in a baggie and eat it like trail mix! You can even mix it with for a little crunch in your low-fat yogurt… what a great way to start the day!

9. Thin whole grain toast

Photo Credit: -Sunny- *away*
I love toast! Top it with a little butter substitute or some thinly-sliced bananas, or just dip it in your tea! Whole grain toast is a good choice because it’s loaded with fiber, which will make you feel full until lunch. It’s also good because it’s warm and hearty!

10. Low-fat milk

Photo Credit: Zitaaa
We women need calcium and vitamin D, and milk has both! But whole milk is very fattening, so opt for low-fat milk at breakfast. Pour a little over your whole-grain cereal, oatmeal, or granola, or have an 8-ounce glass with your toast. Your bones will thank you!
Combine three of these into one tasty little breakfast, and you’ll feel fuller, longer, and you won’t be consuming empty calories, either! You’ll actually lose weight! Try some whole-grain cereal, a banana, and some low-fat milk… or go for the berries, toast, and yogurt… which of these combos would be your favorite? Or is there another weight-loss breakfast food you know of? Please let me know… thanks!

 How to Keep Your Girlfriend Happy

Make Her Feel Special Be Someone She Can Trust Be Willing To Compromise

Edited by erika, Dave Crosby, Maluniu, Bo and 80 others

It's one thing to get a girl to go out with you long-term, but it's another thing altogether to keep her happy. Sometimes, you may have a hard time figuring out what she wants, or you may get lazy and forget to show her that you love her. Although relationships do take work, you'll find that the rewards are worth it. Follow the tips in this article to keep your girlfriend happy.

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Part 1 of 3: Make Her Feel Special

1. 
   Treat her like a princess. Open doors for her, offer her your jacket, pull her chair out for her and stand up when she enters the room. She'll love these little gestures. When you take her on dates, never make her pay or split the bill. Girls love it when a guy takes care of the dinner bill like it's no big deal. 
2.  Compliment her. Tell her she is beautiful, especially when she least expects it. Girls can spend a lot of effort trying to look nice, and it will make her happy that you noticed.
   • Make your compliments meaningful and truthful. Instead of "Your hair is pretty," try "I really like the way you did your hair tonight! It looks so soft and beautiful."
   • Don't be ashamed to compliment her or show her affection in front of others. Real men aren't ashamed to show the world they've found a good woman, and your girl will love you for that. People talk publicly about the things they value. She will instantly feel like a priority if you are confident enough to show the world how you feel about her. Hold her hand in the mall or throw your arm around her at the movies.
3. 
   Pay attention to her. After you've been together for a while, you can easily fall into a pattern of forgetting to make her feel special. Some guys also deliberately ignore their girlfriends as a way of getting back at them or as a way of punishing them.
   • Let her know you're thinking about her. For example, send her a text when you're thinking about her. Just be sure not to text anything you might not want her friends or family to read. Try texting her good morning as often as possible. A girl loves to know she's the first thing on her boyfriend's mind when he starts his day.
   • Never ignore her as a way of being manipulative. You'll hurt her immensely, and if you ignore her often enough, she may dump you. Don't leave her waiting for you to call or talk to her. If you're having a problem, speak up.
4. 
   Be spontaneous. Surprise her with flowers or notes. Whisk her away for an unplanned romantic dinner, day or weekend.
   • Take her somewhere new. Many girls will get bored if you take them to the same place time after time (unless it's a special place for the both of you) so mix it up a little. You should enjoy the variety of new places with her because you'll create new conversation topics and memories together.
   • Make sure you plan anything on a night/day/weekend when you know she has things to do. Ask her about her schedule in a casual way so that she doesn't know you're planning something.
5. Return her calls and texts. Unless she specifies that you don't need to call her back, you need to be responsive when your girlfriend calls you. Let her know she's on your mind even though you are not with her in person. Girls can get insecure when ignored. A confident girl is a happy girl, and a happy girl is good to her boyfriend.
6. Surprise her with gifts. Even a small gift, like her favorite candy bar, goes a long way. Listen when she tells you about things she wants, and surprise her from time to time by getting her something special.
   • Don't buy gifts at the last minute. Invest some time, and put some thought into it. What does she like? Music? Scarves? Delicate bracelets? Does she have any collections? Does she have a wish list somewhere you can buy from? Has she mentioned wanting anything lately? Perhaps you could ask your mom or her best friend for advice.
   • Never forget important holidays or anniversaries that matter to both of you. Listen to hints she may be dropping about what she wants. Thoughtful gifts will show her you care. Bring her to the mall and pay attention to what she points out.
   • Get her something she can wear every day to remind her how much you care about her. A locket with a picture of you inside can be an awesome idea.
   • If she gets you a gift for a holiday and you don't get her one in return, she's probably going to be bummed (even if she doesn't admit it). If this has happened in the past, make sure it doesn't happen again, and make up for doing it with a few surprise gifts.
7. Make her laugh. Use humor in a natural way. You don't have to tell corny jokes at every opportunity unless she likes that sort of thing. Know what kind of humor she likes. When she's upset, try and cheer her up with some humor.
8. 
   Respect her. Remember that your girlfriend is not your "property." Be mindful of her opinions and desires, even if they differ from your own. Don't make her feel stupid just because she doesn't agree with you about everything.

Part 2 of 3: Be Someone She Can Trust

1. Be sensitive when you talk about female friends. If you have female friends that you would like your girlfriend to befriend or if you want her to trust you in your friendships with other women, never compliment your female friends' physical attributes.
   
   
   • If you have something positive to say about a female friend, say something about her personality, as in, that she is warm, friendly or creative. Whatever you do, don't lead in with, "My friend is coming to town and I really want you to meet her. You'll really like her. She's gorgeous! All of my friends can't keep their eyes off her - when she's around, conversation stops because all the guys just keep staring at her!"
   • Understand that your girlfriend may be suspicious of your female friends at first. Always uplift your girlfriend so that knows that she is the only one in the world that you have eyes for. Your friendships with your female friends will be accepted much more smoothly if you follow this step.
2. Tell the truth about important issues but know when little white lies are appropriate. Major lies will drive a wedge of suspicion and mistrust between you and your girlfriend that you may never be able to fix. You may throw away a whole relationship with just one act of mistrust.
   • Show her you're trustworthy by your actions. Conversations you have with other women should never border the line of being flirtatious or intimate. She needs to know that she can trust you in speech and conduct even in the little things. If you have a hard time with this one, maybe you aren't ready for a relationship and should instead question why you feel the need to flirt with other women in the first place.
   • When you are in a relationship, never tell her that another woman is prettier than she is. If she asks you whether another girl is more attractive than she is, then your default answer should always be a resounding "NO!"
   • Never talk about how you find some celebrity really gorgeous. Doing this will only make her feel bad about herself, and she will resent you for it. When you do feel the need to comment on the beauty of someone like Angelina Jolie or Scarlett Johansson, always remind your girlfriend that, in your eyes, she is more attractive.
3. 
   Confide in her. Open up to her in a way that you don't do for most people. When you show her that you trust her, she's more likely to trust you back. Keep her secrets when she does the same for you. You can show your girlfriend a side of you that you don't normally share with your buddies.
4. Have good online and phone etiquette. When you’re in a relationship, make sure that you say so on your Facebook account. Be proud of her so that she'll feel confident in you.
   • If someone hits on you online, tell your girlfriend right away. If you keep a secret from her, and if she is already insecure, then hiding your secret will make her insecurity worse.
   • Avoid communicating with other girls over e-mail, text or social networks without letting your girlfriend know what you're doing. If you're flirting with someone else via text message and your girlfriend discovers your texts, then she's going to be furious.
5. 5
   Defend her in front of other people. If someone is teasing her, take her side. Girls need to know that their men have their backs at all times. How would you feel if she took her friends' or your friends' side over yours? Let her know she can depend on you to stick up for her.

Part 3 of 3: Be Willing To Compromise

1. 1
   Make an effort to get along with her friends and family. If her friends and family don't like you, then they may eventually convince her that you're not good for her. Always act like a gentleman around her friends and family so that they'll encourage her to keep going out with you. You may not like them as much as she does, but you should make an effort to be nice because you care about her.
   
   
2. 2
   Balance your time spent with friends and with her. Never make her feel like you'd rather be with your friends than be with her. At the same time, you need to have friendships with other people besides your girlfriend. Just make sure you strike a balance.
3. 
   Don't take her for granted. Keep in mind that she could leave you, so you'd better work hard at keeping her happy so that you can keep her as your girlfriend. If you want to keep her, it's time to start treating her like a gentleman should.
   • Don't put your hobbies, video games, YouTube, music or other things you like before her. Never listen to music with headphones on when she's sitting there next to you, even if one earbud is out.
   • When she goes on a date with you, she doesn't go there so that you can play games on your iPhone and text your buddies. If you do things like that, she'll think you're rude and that you don't want to spend time with her. After all, you can do that stuff as much as you'd like when she's not around.
4. Give each other space. Don't smother your girlfriend. You want her to be excited each time she sees or hears from you. If you smother her, she may become overwhelmed, which could ruin a good relationship. 
5. Be willing to change. If she mentions something you do that bothers her, change your behavior.
   • Girls will only take so much hurt in a relationship. If you are constantly hurting her, then you're going to lose her. Some girls can and will take some low blows from their boyfriends, but in time, she will realize she can find someone who will treat her like she wants to be treated.
   • You shouldn't change who you are, but when it comes to minor issues, relationships require compromise from both ends. She should be willing to do the same for you.

Tips

• Girls like guys who work hard for their affection. Do not get too comfortable in the relationship. Keep doing the same things you did to get her and you will be amazed at how much she will give back in return.
• Remember that girls love romance. Don't stop making romantic gestures, like making a candlelit dinner for her or buying her flowers.

Warnings

• Every girl is unique, so you can't necessarily treat your current girlfriend the way you treated your last girlfriend and expect her to automatically be happy. Keeping your girlfriend happy isn't a "cut and paste" operation, so make sure that you treat her in a way that recognizes her unique needs and wants.

7 Tips For A Natural Childbirth

1. Get a solid prenatal education

Seek out classes that include how labor and birth work and natural labor pain management techniques, such as breathing, self-hypnosis, relaxation and other coping mechanisms. Your hospital probably offers an evening or weekend course, but that might not be enough information, especially if they have a high epidural or C-section rate. Instead, research independent educators. Try a few different classes or styles until you find one that feels like a good fit.

2. Pick a health care provider who’s into natural birth

Some are, some aren’t and your chances for achieving your goal are increased if the people taking care of you are on the same page. You might also want to hire a doula and, if you’re delivering in a hospital, ask for a labor nurse who’s into natural births, too.  

3.  Don’t gain too much weight

Labor tends to go more smoothly for women who aren’t overweight. They have fewer complications and require fewer medical interventions.

4. Go for a low-intervention pregnancy

Women who “go low” during pregnancy set a precedent for going low-intervention during labor, too. If you don’t have any particular health problems, opt for fewer rather than more tests, treatments and interventions during your pregnancy. Obviously, some tests are important for every mother, but many are entirely optional.

Whenever tests or procedures are recommended, ask why you need it, if it will change or improve your health or if you’d be just fine without it. If your doctor or midwife provides compelling reasons why you need certain interventions, then get them. They’re there for good reason, but not every patient needs everything.

5.  Spend early labor at home

You can move around, get in the tub, eat and drink and go for walks. When your contractions are consistently less than five minutes apart and getting stronger for at least a couple hours no matter what you do, then you can check in with your provider. If you go to the hospital and you’re not very far dilated, go home.

6. Use water

A shower, bathtub, birthing pool and hot compresses are Mother Nature’s tools for easing pain and helping you relax. Spend as much time as possible in water.

7.  Use your prenatal education

Breathe, meditate, relax, move, change positions, get a massage, listen to music, whatever it takes. 

21 Foods That Sound Healthy, But Are Not!

1. Multi-Grain and Wheat Breads

Terms such as multi-grain, 7-grain, and wheat sound healthy on package labels, but the breads inside may not actually be made from heart-healthy whole grains. Many types of bread labeled "multi-grain" and "wheat" are typically made with refined grains. Whole grains, by definition, are foods that contain all the essential parts of the entire grain seed; this includes the bran, germ, and endosperm. Without processing, these components remain intact and provide more protein, fiber and essential vitamins and minerals. How can you be sure you’re getting whole grains? Read nutrition labels carefully. If the first item in the ingredient list is refined flour (it will typically say "bleached" or "unbleached enriched wheat flour") you are not getting 100 percent whole-grain bread.

2. Vegan Baked Goods

Just because a baked good is vegan doesn’t mean it’s healthy. Popular vegan diet books, restaurants and bakeries endorse vegan cookies, cakes and breads as healthy super foods that can be enjoyed as a part of a balanced diet. Vegan products can pack just as many calories, sugar, and fat as traditional baked goods. The problem with vegan baked goods is that consumers see natural ingredients such as evaporated cane juice, agave nectar, vegan chocolate chips, and coconut oil, and make the assumption that these ingredients are healthier than traditional sugar, dairy and flour. Scary fact: commercially-available vegan chocolate frosted cupcakes contain 350 calories, 18 grams of sugar and 22 grams of fat per 2 oz. serving!

3. Frozen Yogurt a.k.a. “Fro-Yo”

Frozen Yogurt has been gaining popularity in U.S. cities in recent years, and it is now considered one of the trendiest treats on the block. While a better choice than ice-cream, commercial fro-yo shops offer self-service machines, jumbo portion sizes, and everything-but-the-kitchen-sink topping bars filled with cookies, candy, and hot fudge. Bottom line: If you frequent the corner fro-yo shop, stick to the smallest portion size and choose real fruit toppings with a tablespoon of roasted almonds or pistachios.

 

4. Jarred Pasta Sauce

Tomato-based pasta sauce is rich in vitamins A and C and delivers at least a serving of vegetables. What’s more, tomato products provide nearly 85% of dietary lycopene, which protects against heart disease and some cancers. But commercially-available brands are loaded with sugar, high fructose corn syrup, sodium and fillers. Just ½ cup of Prego Fresh Mushroom Italian sauce has 11 grams of sugar -- the same amount that's in a glazed yeast-raised donut! To extend shelf life and taste, jarred sauces are packed with sodium and ascorbic acid. Some of your favorite pasta toppers pack well over 900 milligrams of sodium per 1-cup serving -- more than a third of daily sodium intake. If you want to reap the nutritional benefits from tomato sauce, make your own with fresh tomatoes, basil, garlic and a touch of extra virgin olive oil.

 

5. Fat-Free Salad Dressing

When trying to lose weight, salads can be the perfect lunchtime meal or light dinner, unless you top the nutritional powerhouse with fat-free dressing. Many people think that by using fat-free dressing is a healthy choice as they are saving calories and benefitting their health. Unfortunately, by skipping a more full fat dressing, you may be missing out on the true health benefits from eating fresh vegetables. Salads are chock-full of greens, which contain fat-soluble vitamins, essential minerals and antioxidants that protect our bodies from disease, but without the addition of some fat, our bodies are unable to fully absorb the nutrients in salad. A recent study showed that eating fat with your salad significantly increased how many nutrients were absorbed compared to fat free dressing.

6. Prepared Salads

Speaking of salads… Don't assume that anything with the word "salad" in it is going to be healthy. Prepared tuna, chicken, and shrimp salads are often loaded with hidden fats and calories due to their high mayonnaise and oil content. While a lot depends on portion size and ingredients, an over-stuffed tuna sandwich can contain as many as 700 calories and 40 grams of fat. If you're ordering take-out, opt for prepared salads made with low-fat mayonnaise, and keep the portion to about the size of a deck of cards. Love the idea of eating a tuna salad for lunch but fear the fat? Make your own version at home and include condiments such as Dijon mustard, yogurt, and fresh herbs!

 

7. Reduced-Fat Peanut Butter

Reduced-fat peanut butter is not necessarily a healthier version of regular peanut butter. Both regular and reduced-fat peanut butter contain about the same amount of calories, but the reduced-fat version has significantly more sugar. Some may ask, isn't it healthy to cut out some fat in your diet? Not in this case. Regular peanut butter is a natural source of the "good" monounsaturated fats. In the past few years, research has shown that individuals who include nuts and nut butters in their diets are less likely to develop type II diabetes and are protected from heart disease. The verdict? Look for a natural peanut butter with an ingredient list that contains no added oils, cane sugar, or trans fats. Better yet, find a store where you can grind your own, or make your own nut butter at home.

8. Energy Bars

Energy bars are the perfect pre-workout snack, right? Not so fast. Many energy bars are filled with high fructose corn syrup, added sugar, and artery-clogging saturated fat. In addition, energy bars are often laden with synthetic ingredients we can’t pronounce. Some energy bars (particularly meal replacement ones) contain more than 350 calories each ― a bit more than "snack size" for most people. If you are grabbing a snack on-the-go, choose wisely: try one-quarter cup of trail mix, or 1.5 oz. of low-fat cheese and three to four small whole-grain crackers. If you must reach for an energy bar between work and the gym, opt for a version made with dried fruit, nuts, and whole grains and avoid chocolate-coated bars, which tend to be higher in sugar, fat and calories.

9. Bran Muffins

Most bran muffins, even those sold at delis and coffee shops, are made with generally healthy ingredients. Bran is rich in fiber, omega three fats, protein, vitamins and minerals. The problem with today’s commercially available bran muffin is the portion size. Many muffins sold in stores dwarf the homemade muffins made a generation ago. A random sampling of some coffee and restaurant chain bran muffins showed that many topped 350 calories apiece, and that's before any butter or jam. In addition, the bran muffins at a popular bakery chain contain 600mg of sodium ― roughly one-third of a day's maximum. Even a healthful food, if over-consumed, can be not-so-healthful. Enjoy your bran muffin, but eat half, and save the rest for an afternoon snack. If you want to save money and calories, bake your own muffins using mini-muffin tins.

10. Smoothies

Most smoothie chains and coffee bars start out with good intentions and healthy ingredients. Smoothies often begin with a “base” of blended fruit, yogurt and low-fat dairy. The problem with this seemingly-healthy option is disproportionately large serving sizes (the smallest size available is often 16 oz.) combined with added sugar, ice cream, and flavored syrups. Commercially-available smoothies often include a half dozen add-in ingredients. The resulting combination racks up a hefty amount of fat and sugar that can reach anywhere from 500-600 calories!

11. Packaged Turkey

Turkey is an excellent source of lean protein and a good choice for a speedy lunch or dinner, but many packaged turkey slices are loaded with sodium, preservatives, and nitrates to extend shelf life. One 2-oz. serving can contain nearly one-third of the maximum recommended daily sodium intake. A diet high in sodium has been shown to increase high blood pressure, which can lead to heart disease and stroke. If you love turkey wraps, roll ups and sandwiches make sure to buy low-sodium varieties or opt for fresh turkey slices. If you can't roast your own turkey, the best rule of thumb is to find a brand with less than 350 milligrams of sodium per 2-oz. serving.

12. Foods Labeled "Fat-Free"

It’s essential that we all continue to remind ourselves that fat-free does NOT mean calorie-free. Foods that do not contain fat are not automatically healthy foods. Fat free foods often lack flavor. To give them more tastiness, food companies pour in other ingredients such as added sugar, thickeners, and sodium. Always check the nutrition labels when buying packaged foods. Remember when it comes to fat, not all sources are created equal. “Good” fats such as monounsaturated and polyunsaturated fats improve blood cholesterol and increase satiety. The overall composition of a food is just as important as its fat content, so check to see how your favorite foods compare in total calories, sodium, fiber, vitamins and minerals. Of course, it’s also important to remember that there are many very healthful naturally fat-free foods, including most fruits and vegetables.

13. Restaurant Baked Potatoes

Sure, a baked potato in its natural state (that is, sans toppings) is a healthful food. Potatoes are naturally rich in vitamin C, potassium, and fiber. Additionally, a medium-sized baked potato contains only about 160 calories. But if you're eating out in a restaurant, don't assume that the baked potato is the healthiest choice on the menu. Many restaurant-style baked potatoes can come "fully loaded" with butter, sour cream, cheese, bacon bits, and other goodies that can add up to around 600 calories and 20-plus grams of fat. Ask for a plain baked potato, and get one or two small toppings on the side. If you’re really craving an old fashioned baked potato with all the fixings, try making your own healthful baked potato meal at home by adding chopped cooked chicken, chives, a tablespoon of light cheese and a dollop of Greek yogurt!

14. Sports Drinks

If you're going for a leisurely walk or doing some light housework, skip the sports drinks. While most sports drinks do contain important electrolytes (like potassium and sodium) necessary for those who are doing intense workouts or endurance training, you don't need a sports drink to fuel light activity. Nutritionists and industry experts agree that sports drinks are only beneficial during high-intensity exercise when your workout exceeds one hour. Many sports drinks contain 125 calories and nearly 15 grams of sugar or more per 20-oz. bottle. Spare yourself the extra calories and opt for plain water or a calorie-free beverage to keep you hydrated. Stick to this rule of thumb: only drink sports drinks when you are training for an endurance event, and don’t gulp sports drinks outside of activity — the extra sugars will be converted to fat, which won’t help your performance or your waistline.

15. Granola

Granola typically starts with nutritious ingredients: rolled oats, dried fruit, and a healthful dose of fat from nuts and seeds. The problem is that most of the whole grain goodness and fiber is coated in sugar, honey, and molasses and then baked in oil to deliver the crunchy texture and taste we all love. A traditional 1-cup breakfast serving can pack nearly 600 calories and 20 grams of sugar before adding milk or yogurt. With the addition of gourmet ingredients such as coconut, chocolate, and roasted almonds, some commercial brands deliver as much as 25 grams of fat per serving! If you can’t live without the crunch of your favorite granola clusters, try using this whole grain as a condiment and simply sprinkle 1-2 tablespoons of granola on top of Greek yogurt or hot oatmeal to give it an added crunch.

16. Boxed Rice Pilaf

Whole grains that cook in less than 90 seconds can be enticing. Brown rice, long grain rice, and other grain products are an essential part of a heart healthy diet. Whole grains like these are a good source of vitamins and minerals. Plus, complex carbohydrates have been linked to reducing diabetes and some cancers. Although boxed rice appears healthy and low in fat, just wait until you read the sodium content stunner! Spice packets, which accompany instant grains, can contain as much as 800 mg of sodium – almost half the daily recommended sodium intake. Excess sodium in the diet increases blood pressure and contributes to excess fluid in the body. A better choice? Cook a batch of whole grains on Sunday and add your own chopped garlic, onion, spices, and seasonings. You can portion out servings for the week in containers, so you have a quick, healthy whole grain side dish.

17. Canned Soups

Many dieters turn to soup as a convenient method to control calories and reduce portion sizes. In fact, research shows that eating soup (a low-density food) can promote fullness and help facilitate weight loss. The trouble with canned soups is that even when labels proclaim “100% natural, low sodium, and reduced fat” health-savvy consumers still need to check the nutritional information and ingredients for sodium and fat content, as well as artificial flavors and preservatives. Some childhood favorites contain as much as 800 mg sodium per serving, and the actual serving size is only half of the can. To include soup as part of your healthy diet, you can choose to make your own from scratch to control the amount of sodium, or if you must choose a canned soup, always select one that is a reduced sodium, broth-based variety, over bisque and chowder style soups.

18. Gluten-Free Goodies

Gluten-free means good-for-you, right? Wrong! Gluten-free cookies, crackers and baked goods are often loaded with refined grains such as oat or rice flour, sugar and fat. Now it’s even possible to buy Betty Crocker cookie and cake mixes in gluten-free varieties, but other than removing gluten from the recipe, they don’t trim the fat, calories or sugar in any meaningful way. The best bet is to stick with natural gluten-free foods like fruits and vegetables, nuts, lean proteins, and nonfat or low-fat dairy products. When buying gluten-free baked goods and crackers, make sure you read the labels and avoid those that are rich in sugars or saturated fats.

19. Diet Soda

Sure, diet soda is calorie-free, but there’s no evidence that drinking diet soda will help you lose weight. In fact, some believe that drinking diet soda may increase your desire for sweets and may trip up your body’s natural mechanisms that help control your hunger and appetite. Using diet soda to satisfy your sweet tooth may train your brain to crave more sweets. Consequently, when you eat a naturally sweet food, like some strawberries or a banana these treats may not taste sweet enough.

20. Baked Chips

If you are one of the people scouring the grocery store snack aisle to make sure your potato chip choice is “baked” not fried, you might be surprised to hear that the fried chips may actually be a better choice. Here’s why: While baked chips do reduce the fat content of chips, they don’t offer as big of a calories savings as you might expect. In fact, many chips that say that they’re baked have just 20 fewer calories compared to their fried full-fat counterparts. In addition, because fat is filling, you may actually eat more calories when enjoying baked chips because they provide a higher carbohydrate to fat ratio than fried potato chips. When we believe we’re making a healthier choice, we often eat larger servings.

21. Fiber-Fortified Foods

Most of us fall short of the 25-30 grams of fiber recommended daily. You may be surprised, however, to hear that resorting to fiber-fortified foods is not a great solution to this problem. There are an increasing number of packaged products including cereals, snack bars, and crackers that are made with refined grains with man-made fibers added to them. Most of these products’ packages display claims =about the high fiber content. Unfortunately, research suggests that some of the fibers manufacturers are adding to their products may not provide the same health benefits as natural fiber that comes naturally in whole grains, nuts, seeds, beans, fruits and vegetables.