5 Healthy Eating Tips

Regular Food Facts

FOOD COMPOSTION GUIDE

BREADS

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
BRAN FLAKES	1 Cup	152	5.3	37.3	.8
BRAN MUFFIN	1	104	3.1	6.1	3.9
CHEERIOS	1 ¼ Cup	111	4.3	19.6	1.8
CORN FLAKES	1 ¼ Cup	110	2.3	24.4	.1
CREAM OF WHEAT	1 cup	134	3.8	27.7	.5
DINNER ROLLS	1	113	3.1	20.1	2.2
ENGLISH MUFFIN	1	130	0	4	1
GRANOLA NATURE VA	1 cup	503	11.5	75.5	19.6
OATMEAL-COOKED	1 cup	145	6	25.2	2.4
PANCAKES,PLAIN	4″	62	1.9	902	1.9
PLAIN BAGEL	1	296	11	56	2.57
RYE BREAD	1slice	56	2.1	12	4.1
SHREDDED WHEAT	1 lg	83	2.6	18.8	.3
WAFFLES	5.5″	209	7	7	7.4
WHITE BREAD	1 slice	62	2	11.6	0.79
WW BREAD	1 slice	56	2.4	11	.7
WW PITA	1	140	6	24	2
WW ROLLS	1	90	3.5	18.3	1

DESSERTS & SWEETS

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
ANGEL FOOD CAKE	1/10 pce	121	3.2	27	.1
BROWN SUGAR	1 cup	821	0	212	0
CANDY	1 oz	89	0.1	22.7	.1
HONEY	1 Tbsp	64	0.1	17.8	0
JAMS	1 Tbsp	54	0.1	14	0
JELLIES	1 Tbsp	49	0	12.7	0
MAPLE SYRUP	1 Tbsp	50	0	12.8	0
RAW SUGAR	1 Tbsp	14	.06	12.7	.07
RICE PUDDING	1 cup	387	9.5	70.8	8.2
SPONGE CAKE	1/10pce	149	3.8	27	2.85
SUGAR, WHITE	1 cup	462	0	119	0
WHITE CAKE	1/10pce	188	2.3	27	8

FLOUR

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
BUCKWHEAT	1 cup	333	11.7	72	2.5
CORN	1 cup	431	0	89.9	3
POTATO	1 cup	386	8.8	87.9	.88
RICE	1 cup	479	7.5	107	.4
RYE DARK	1 cup	419	20.9	87.2	3.3
RYE LIGHT	1 cup	266	7.5	62.3	.8
SOY	1 cup	303	26.4	21.9	14.2
WHOLE WHEAT	1 cup	400	16	85.2	2.4

GRAINS

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
BARLEY	1 cup	696	19.2	154	2.2
BRAN, RICE	1 cup	278	12.7	60.6	12.8
BRAN, WHEAT	1 cup	121	9	35.4	2.6
EGG NOODLES	1 cup	200	6.6	37.3	2.4
MACARONI	1 cup	151	4.8	32.2	1
PASTA WW	1 cup	400	20	78	1
POPCORN	1 cup	54	1.8	10.7	.7
RICE, BROWN	1 cup	704	14.8	152	3.6
RICE, WHITE	1 cup	706	13.1	157	1.5
RICE, WILD	1 cup	565	22.6	121	1.1
SPAGHETTI	1 cup	155	4.8	32.2	.6

EGGS

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
WHITE	1 lge	16	3.35	.41	0
WHOLE	1 lge	79	6.07	0.6	5.6
YOLK	1 lge	63	2.79	.04	5.6

DAIRY

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
BUTTER	1 Tbsp	101	12	.008	11.5
COTTAGE, 2%	1 cup	203	31	8.2	4.36
COTTAGE, DRY	1 cup	123	25	2.68	.61
FETA	1 oz	75	4	1.16	6
MARGARINE	1 Tbsp	101	0	0	11.4
MILK, 2%	1 cup	121	8.12	11.7	4.68
MILK, SKIM	1 cup	86	8.35	11.8	.44
PARMESAN, GRATED	1 tbsp	23	2	0.19	1.5
YOGURT LOW FAT FR	1 cup	225	9.04	42.3	2.61
YOGURT LOWFAT P	1 cup	144	11.9	16	3.52

OIL

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
OLIVE	1 tbsp	119	0	0	13.5
SOYBEAN	1 tbsp	120	0	0	13.6

FRUIT

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
APPLE	1	81	0.27	21	.49
APRICOT	3	51	1.48	11.7	.41
AVOCADO	1	324	3.99	14.8	30.8
BANANA	1	105	1.18	26.7	.55
BLUEBERRIES	1 cup	82	0.97	20.5	.55
CANTALOUPE	half	94	2.34	22.3	.74
CHERRIES	1 cup	104	1.74	24	1.39
CRANBERRIES	1 cup	46	.37	12	.19
FRUIT DRINK	12oz	372	0	45.8	0
GRAPEFRUIT	½ pce	38	.75	9.7	.12
GRAPES	1 cup	58	.58	15.7	.32
HONEYDEW	1/10 pce	46	.59	11.8	.13
KIWI	1	46	.75	11.3	.34
MANGO	1	135	1.06	35	.57
NECTARINE	1	67	1.28	16	.62
ORANGE	1	62	1.23	15.4	.16
PEACH	1	37	.61	9.65	.08
PEAR	1	98	.65	25	.05
PINEAPPLE	1 cup	77	.6	19.2	.66
RAISINS	1 cup	488	4.16	4.16	.09
RASPBERRIES	1 cup	61	1.11	1.11	.68
RHUBARB	1 cup	26	1.09	1.09	.024
STRAWBERRIES	1 cup	45	.91	.91	.55
WATERMELON	1 cup	50	.99	.99	.68

MEATS/BEEF

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
CHUCK ROAST	1 lb	1164	83	0	90
FLANK STEAK	1 lb	888	87.4	0	57
GOURND BEEF LEAN	4 oz	298	20	0	23.4
LAMB CHOPS	1 lb	1146	63.7	0	97
LAMB LEG	1 lb	845	67.7	0	61.7
LIVER	4 oz	161	22.6	6.58	4.34
PORTERHOUSE STEAK	1 lb	1289	78.8	0	105.6
RIB ROAST	1 lb	1503	72.8	0	132
ROUND STEAK	1 lb	1093	88	0	79.5
SIRLOIN STEAK	1 lb	1179	82.7	0	91.5
T-BONE STEAK	1 lb	1384	76	0	118.5
TENDERLOIN	1 lb	1095	84.1	0	81.6
VEAL CUTLET	1 lb	681	72.3	0	41

POULTY

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
BREAST ( skinless)	6 oz	220	30.2	0	6
DRUMSTICK	1	117	14	0	6.34
TURKEY (Light meat)	6.4oz	286	39	0	13.2

DRESSINGS

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
CATSUP	1 Tbsp	16	.3	3.8	0
ITALIAN	1 Tbsp	68.7	.1	1.5	7.1
MUSTARD	1 Tbsp	15	.9	.9	.9
SOY	1 Tbsp	11	1.56	1.5	0
THOUSAND ISLAND	1 Tbsp	58.9	.1	2.4	5.6
VINEGAR	1 Tbsp	2	0	.9	0

SEAFOOD

COD	3 oz	70	15	0	.57
HALIBUT	3 oz	93	17.7	0	1.95
SALMON	3 oz	121	16.9	0	5.39
SHRIMP	3 oz	90	17.3	.77	1.47
SMAPPER	3 oz	85	17.4	0	1.14
TROUT	3 oz	126	17.7	0	5.62
TUNA IN WATER	1 can	216	48.8	0	.83

SOUPS

BEAN, BLACK	1 cup	116	5.64	19.8	1.51
BEEF BOUILLON	1 cup	16	2.74	.1	.53
CHICKEN NOODLE	1 cup	75	4.04	9.35	2.45
CLAM CHOWDER	1 cup	95	4.81	12.4	2.88
MINESTRONE	1 cup	83	4.26	11.2	2.51
TOMATO	1 cup	86	2.06	16.6	1.92
VEGETABLE	1 cup	72	2.1	12	1.9

VEGETABLES

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
ARTICHOKES	1 Med	65	3.4	15.3	.26
ASPARAGUS	1 cup	30	4.1	4.94	.3
BEANS, BLACK DRY	1 cup	678	44.6	122	3
BROCCOLI	1 cup	24	2.6	4.6	.3
BRUSSEL SPROUTS	1 cup	38	3.3	7.88	.26
CABBAGE	1 cup	16	.84	2.76	.12
CARROTS	1 cup	48	1	11	2
CAULIFLOWER	1 cup	24	1.98	4.9	.18
CELERY	1 cup	18	.8	4.36	.14
CORN	1 cup	132	4.96	29	1.8
CUCUMBER	1 cup	14	.56	3	.14
EGGPLANT	1 cup	22	.9	5	.08
GARLIC	1 cup	4	.2	.9	.02
GREEN BEANS	1 cup	34	2	7.85	.13
KIDNEY BEANS	1 cup	218	14.4	39.6	.9
LETTUCE, ICEBERG	1 cup	10	15.6	2.2	.12
MUSHROOMS	1 cup	18	1.46	3	.3
PEAS	1 cup	118	7.9	21	.58
PEPPERS, SWEET	1 cup	24	.86	5.3	.46
POTATO	1 cup	114	3.2	25.7	.2
POTATO BAKED, SKIN	1 cup	220	4	32.8	.2
SOYBEANS COOKED	1 cup	234	19.8	19.4	10.3
SPINACH	1 cup	14	1.8	2.4	.2

OTHER

	MEASURE	CALORIES	PROTEIN	CARBS	FAT
BEER	12 oz	148	.94	13.2	0
CHEES, CHEDDAR	1 oz	114	7.06	.36	9.4
CHOCOLATE BAR	1oz	147	2.2	16	9.2
COLA	12oz	159	0	40	0
COOKIE, CHOC CHIP	2.5	51	.55	6	3
COOKIE, PEANUT BUTTER	2.5	495	8	58.7	26.4
COOKIE, SUGAR	2.5	494	4.54	65.5	23.9
GRANOLA BARS	1	454	9.79	66.7	17.6
MUFFIN, BLUEBERRY	1	316	6.09	48.8	10.8
PEANUTS	1 cup	838	37.7	29.7	70.1
PIE, APPLE	1/6 pce	410	3.4	61	17.8
RED WINE	3.5oz	76	.21	2.52	0
TACO SHELL	1	453	8.79	65.7	19.5
WHITE WINE	3.5oz	80	.15	3.4	0

Fast Food Facts

1 McDonalds Big Mac contains 585 calories, 27g protein, 46g carbohydrates and 32g fat

1 McDonalds medium fries contains 344 calories, 3.7g protein, 44g carbohydrates and 16g fat

1 McDonalds Egg McMuffin contains 294 calories, 17g protein, 28g carbohydrates and 12g fat

1 McDonalds medium Coca Cola contains 215 calories, 0g protein, 56g carbohydrates and 0g fat

1 McDonalds McVeggie Burger contains 348 calories, 23g protein, 50g carbohydrates and 6.5 fat

1 Burger King Original WHOPPER contains 710 calories, 31g protein, 52g carbohydrates and 50g fat

1 Burger King medium fries contains 360 calories, 4g protein, 46g carbohydrates and 46g fat

1 Burger King Croissanwich wEgg & Cheese contains 320 calories, 12g protein, 24g carbohydrates and19g fat

1 Burger King medium Vanilla Shake contains 540 calories, 4g protein, 76g carbohydrates and 20g fat

1 Burger King BK VEGGIE (w/ reduced fate mayo) contains 340 calories, 14g protein, 47g carbohydrates and10g fat

1 Subway Subway Club contains 320 calories, 24g protein, 46g carbohydrates and 6g fat

1 Subway Cold cut Trio contains 440 calories, 21g protein, 47g carbohydrates and 21g fat

1 Subway Cheese & Egg breakfast sandwich contains 320 calories, 14g protein, 34g carbohydrates and 15g fat

1 Subway  Veggie Delite contains 230 calories, 9g protein, 44g carbohydrates and 3g fat

I KFC Original recipe chicken breast contains 380 calories, 40g protein, 11g carbohydrates and 19g fat

1 KFC Twister Sandwich contains 740 calories, 31g protein, 56g carbohydrates and 43g fat

1 KFC order of Potato Wedges contains 240 calories, 4g protein, 30g carbohydrates and 12g fat

1 KFC medium Pepsi contains 180 calories, 0g protein, 47g carbohydrates, and 0g fat

1 Starbucks Grande Mocha Frappuccino-whip contains 420 calories, 6g protein, 61g carbohydrates and 16g fat

1 Starbucks Grande Caffe Americano contains 15 calories, 1g protein, 3g carbohydrates and 0g fat

1 Starbucks Grande Cappuccino contains 150 calories, 8g protein, 13g carbohydrates and 8g fat

1 Starbucks Grande Latte contains 260 calories, 14g protein, 21g carbohydrates and 14g fat

1 Starbucks Caramel Frappuccino “no whip’ contains 280 calories, 5g protein, 57g carbohydrates and 3.5g fat

What are lean sources of protein that can be eaten with breakfast and lunch?

Protein is often a little more difficult to get into the diet because foods that are high in protein usually take time to prepare. My two favorite sources of protein for breakfast are egg white omlettes and lean ham or back bacon. Three or four egg whites contains approximately 12 grams of protein and can be purchased in cartons already separated from the yolks, which are high in fat and cholesterol. Back Bacon or ham is also high in protein and can be very lean, but be sure to read the label first as some sources can be higher in fat than others. The best way to get protein into you lunch is to prepare it the day before. For instance, if you are having chicken or fish for dinner, simply cook a little extra and then you will have your lunch for the next day. Planning ahead will help ensure that you eat less fast food or make poor last minute selections due to poor organization. Yogurt and cottage cheese are also great sources of protein that can be eaten with breakfast or lunch.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Is it true that ceasar salads and sushi are high in fat?

The lettuce and vegetable ingredients in salads are low in fat, it is the salad dressing and the garnishes that you have to look out for. One to two tablespoons of caesar salad dressing can add up to as much as 15 grams of fat. Also beware of garnishes on salads such as nuts and cheese. A mere ¼ cup of cashews, peanuts or almonds has approximately 20 grams of fat and a slim 1oz of cheese has approximately 8 grams of fat. A low-fat alternative would be to request a vinaigrette dressing(without the oil) with some lemon wedges or you can request the dressing on the side so you are able to limit the quantity. Not all sushi is high in fat, however the popular California Roll contains mayonnaise and avocado, which are both extremely high in fat. One tablespoon of mayo has approximately 11 grams of fat and an avocado has an incredible 30 grams of fat! The healthy version of the California Roll is to replace the avocado with cucumber and reduce or delete the mayo altogether.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800

I thought I would lose weight by switching from butter to olive oil but nothing is happening, what do you suggest?

Fats and oils are high in calories; in fact they are the most concentrated source of energy in the diet. Fats provide more than twice the number of calories per gram than carbohydrates or proteins. One tablespoon of butter has approximately 100 calories and one tablespoon of olive oil has approximately 120 calories. One tablespoon of butter has approximately 30 mg of cholesterol. Olive oil, on the other hand, is lower in saturated fatty acids and has no cholesterol. For this reason olive oil has a better reputation for being a healthier alternative, but it is not lower in calories. If you want to lose weight ensure that you do not have an excessive amount of fat in your diet. Many health experts agree that an intake of fat providing approximately 25 percent of your dietary calories is compatible with good health.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

You Need Water to Lose Weight

So drink up!

If you are trying to lose weight drinking plenty of water is the easiest thing you can do to help with your efforts. Water is an essential nutrient for optimal health and survival. Sweating during exercise is our body’s way of controlling our temperature so we don’t overheat during training and water cleanses our bodies of toxins and wastes. Water also helps your liver convert fat into usable energy. If you do not drink enough water your kidneys are overwhelmed with concentrated fluids and they make your liver do extra work. If your liver is doing the kidney’s job it does not have time to convert fat into energy so it just holds on to it. To top it all off, if you don’t drink enough water throughout the day instead of excreting waste and waste products, you reabsorb used water to reuse. This is what causes water retention and bloating. Consistently drinking water therefore actually helps you lose weight and prevents those dreaded weight fluctuations that too many of us suffer from.

On a final note, thirst signals are often confused with hunger signals so when your stomach “growls” and you haven’t had your daily water intake you may actually need a glass of the cold stuff rather than a candy bar.

Okay then, how much should I drink?

You need at least 8 cups of water a day. If you exercise or are in a hot climate you should increase this to 10 cups per day and if you are overweight drink an extra cup or two. People that carry excess weight around with them burn more calories in the day than they normally would so they have more waste products from metabolizing food that needs to be flushed out of their bodies.

Are you kidding? That is way too much for me to drink in one day!

Don’t worry, water comes in many forms. Most fruits, especially watermelon, and some vegetables including celery, lettuce and cucumber are made up of mainly water. Milk and juice are also fantastic sources of water, but beware! If you consume beverages with caffeine such as coffee, tea and pop you will actually excrete water before it is put to use by your body so you need to drink extra water to counteract for the loss (that means an extra cup or two)!

Always keep a water bottle with you at work and at the gym. Also eat lots of fruits and vegetables throughout the day and you will easily meet your daily needs! Good luck and drink up!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Vitamin E and Me!

What is Vitamin E and Why do I Need It?

Did you know that every day cellular reactions in our bodies normally generate highly reactive compounds called free radicals? Free radicals seek out electrons, which are present in high concentrations in cell membranes and DNA. When free radicals pull electrons from these sources they cause damage, either by altering the cell\’s DNA, which may increase the risk for cancer, or by injuring cell membranes, possibly causing cell death. Neither of these results is desirable.

Luckily our bodies also contain compounds called antioxidants that donate electrons to free radicals, thus sparing cell membranes and DNA from injury and alteration. One of the body\’s most important antioxidants is Vitamin E. Vitamin E, which you may also see called alphatocopherol, is one of the four fat-soluble vitamins (the others are Vitamins A, D, and K). While it is unlikely to find signs of Vitamin E deficiency in the United States or Canada among healthy nonsmokers, the benefits of Vitamin E in counteracting free radical damage suggest it is a dietary component to pay attention to!

How Much do I Need and Where Can I Find It?

The current Recommended Dietary Allowance (RDA) of Vitamin E for adults is 8-10 mg/day on average. Those following a low fat diet that involves moderation, variation, and balance can easily achieve this level. The most nutrient dense food sources of Vitamin E are plant oils and some fruits and vegetables. Using a tablespoon of olive, corn, soybean, or safflower oils in your cooking every once in awhile will add a significant amount of Vitamin E to your diet. Remember that the key is in moderation. Don\’t start deep-frying in an attempt to boost your Vitamin E intake! Alternatively, nuts like almonds, walnuts, and peanuts, which contain plant oils, are also great sources of Vitamin E. Again, practice moderation so that your fat intake stays under control. These foods do not have to consumed daily; rather aim to incorporate good sources of Vitamin E into your weekly diet plan! Maybe the best way to get Vitamin E for those on low fat diets is through consumption of whole grain and bran cereals. Green leafy vegetables such as asparagus and brussel sprouts, sweet potatoes, mangos and kiwis are also excellent, low fat sources of Vitamin E.

Can Vitamin E Prevent Disease?

A number of research groups around the world have been investigating whether Vitamin E has a role in the prevention of prostate cancer. Case-control and cohort studies have suggested that Vitamin E does help to prevent prostate cancer development in male smokers. A large-scale study is currently underway in the United States and aims to provide more conclusive evidence about the role of Vitamin E in prostate cancer prevention as well as recommendation for supplementation.

The Bottom Line!

Don’t let those nasty free radicals cause havoc in your body. Protect your cells and challenge free radicals with adequate sources of Vitamin E!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

The Triangle Of Health

Summer is just around the corner and if you are looking to tone up now is the time to start. Abdominal crunches as illustrated are an effective exercise in strengthening your abdominal muscles, however, if you plan on losing a little fat around the waistline you need a combination of healthy eating, cardiovascular exercise and a strengthening program.

If you are trying to develop a healthy eating plan start by staying away from fad diets or fancy pills claiming to help you lose weight at a fast pace. If you lose more than one to three pounds a week it will usually be a very short-lived weight loss. Start by making small and healthy lifestyle changes that you will be able to maintain. You may start by reducing the fat in some of your foods that you eat regularly. For instance, if you eat toast with butter in the morning try replacing the butter with jam. Butter has approximately 11 grams of fat in one tablespoon where most jam has almost no fat. You can also lose weight by not over-eating in one sitting. Moderation is the single most important rule when it comes to a healthy eating plan. Remember that even low-fat foods can be turned to fat if the quantity is too high.

Cardiovascular exercise can help you get into shape because it helps to burn off some of those extra calories. There is no “best exercise” when it comes to cardiovascular fitness. You can choose from the stationary bike, treadmill, stairclimber or other pieces of indoor equipment or you can go hiking, walking or cycling or choose another outdoor activity. To get the best results perform any of these activities for 20-50 minutes 3-6 times each week. Do not overdo it when you do your cardio, you will get the best results if you keep your heart rate between 60%-80% of your maximum. You maximum heart rate can be determined by subtracting your age from 220.
The final component that will help you get in shape for summer is a balanced strengthening routine. This should include exercises for all the major muscle groups. This includes exercises for the legs, chest, back, and abdominal muscles. If you want to take it a step further you can add exercises for your arms, shoulders, and calves. You can get good results by performing you strengthening routine as little as two times each week. If you are a little more serious about gaining strength you can perform your routine up to five times each week. Your goals will dictate how many sets you should perform for each body part. If you are looking to tone up a little you may only do 2 sets for each body part, but if you are looking for a more advanced routine you may do up to nine sets for each major muscle group.

There you have it, what I like to call the “triangle of health.” The three components of the triangle are healthy eating, cardiovascular exercise, and a balanced strengthening program. This creates a strong triangle that will provide you with excellent health and fitness results. Beware, if you leave a component of the triangle out the triangle is incomplete and your results will be limited. Be sure to talk to your doctor before starting a fitness program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

The Low-Fat Way To Eat Out

You may not have too much trouble getting yourself to the gym 3-4 days a week, but eating a low-fat diet isn’t always as easy. If you prepare your food at home you have control over what you are eating, but if you eat out frequently you must read the menu carefully.

If you are in a restaurant and you decide that you want to make a low-fat selection it is not as easy as choosing an appetizer of salad and an entree of chicken or fish. Whenever you eat out, read the menu carefully, some words indicate high-fat preparation methods. For example, “basted” means brushed with melted fat, “braised” means browned in fat, and “au gratin” means topped with bread crumbs, butter and cheese.

There is also hidden fat in many appetizers, and yes, even that caesar salad! The lettuce and vegetable ingredients usually contain no fat, but you have to look out for the salad dressing and the garnishes. One to two tablespoons of caesar salad dressing can add up to as much as 15 grams of fat. Also beware of garnishes on salads such as nuts and cheese. A mere ¼ cup of cashews, peanuts or almonds has approximately 20 grams of fat and a slim 1oz of cheese has approximately 8 grams of fat. A low-fat alternative would be to request a vinaigrette dressing(without the oil) with some lemon wedges or you can request the dressing on the side so you are able to limit the quantity.

You also have to be careful when eating sushi. The popular California Roll contains mayonnaise and avocado, which are both extremely high in fat. One tablespoon of mayo has approximately 11 grams of fat and an avocado has an incredible 30 grams of fat! The healthy version of the California Roll is to replace the avocado with cucumber and reduce or delete the mayo altogether.

Many fast-food restaurants are offering grilled products as an alternative to fried products in an effort to reduce the fat content. In some cases this may be effective, however, often the meat is grilled in a pan with butter or oil which adds fat. To avoid this, ask your server how the products are prepared - grilling over an open fire has the least fat.

If you are at a sports event and you decide to have sunflower seeds for a low-fat snack think again. One cup of sunflower seeds has approximately 68 grams of fat. To avoid this or the other unhealthy vending machine options bring a few pieces of fruit for a convenient nutritious snack.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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