Getting Fit in Tennessee... Check out the links often for new ideas and great information on how you can get fit and have fun doing it! Oct. 4 Cereal smarts What?s the centerpiece of many breakfasts? Cereal, which provides a wide variety of nutrients and are high in fiber. Nutrition recommendations for adults say you should consume at least 25 grams of fiber each day. That can be easy when you incorporate it into each meal, especially breakfast. Check the Nutrition Facts Label for the fiber content of your favorite cereal. Look for cereals that provide at least five grams of fiber per serving. That gets you 20 percent of the way to your goal and the day is just beginning! Adjusting to higher-fiber cereals may take time, so start small. Add a little higher-fiber cereal to your current favorite and slowly shift the balance toward more fiber. And don?t overlook taste. When choosing a high-fiber cereal, make sure it is one you enjoy. If a cereal is full of fiber but you don?t like eating it, chances are you won?t. (From the American Dietetic Association) Oct. 3 Tip of the Day Drinking milk may help you lose weight New studies indicate that consuming adequate amounts of calcium may do more than strengthen your bones. In fact, calcium helps break down body fat and may prevent fat cells from making fat. Researchers from Purdue and Creighton universities and the University of Tennessee conducted several studies on calcium intake and weight. Results consistently showed that people who consumed more calcium had a lower body weight or gained less weight than those who consumed lower amounts of calcium. For the best health benefits, try to consume at least 1,000 milligrams of calcium every day. Good sources include dairy foods, dark-green leafy vegetables, fish with edible bones and calcium-fortified foods. (From the American Dietetic Association) Oct. 1 Tip of the Day Does Having a Salad Help in Weight Management? As a weight management strategy, most nutrition experts agree that along with regular physical activity, people should keep tabs on their portion sizes to help them mange the number of calories they consume. Researchers from The Pennsylvania State University recently examined whether eating a salad as a first course had any effect on intake of the main meal. The results of the study of 42 women showed eating a large salad (3 cups), compared with not having a first course, reduced the women?s meal energy intake by 12 percent. The researchers concluded: ?Consuming a large portion of a low-energy-dense food at the start of a meal may be an effective strategy for weight management.? In addition to calorie control, three cups of salad provide at least three servings of vegetables. Salads can help make it easy for people to reach the recommended goal of three to five servings of vegetables per day. (From the American Dietetic Association Keep Your Veggies Light Vegetables start out low-fat but can end up fat-laden by the time they hit your table. Consider these tips to keep your veggies light: Sauté vegetables with liquid instead of oil - broth, juice, wine or water - in a covered, nonstick pan. Steam, stir-fry (in a nonstick wok or skillet), simmer, or microwave your vegetables. Puree or mash potatoes, sweet potatoes and other vegetables with low-fat milk or reduced-sodium chicken broth. Add a small amount of butter just before serving. Cooking dilutes butter?s flavor, so you will use less if you add it last. Sprinkle Parmesan or Romano cheese on vegetables for flavor and not much fat. Roast or grill vegetables as a low-fat way to bring out the flavor. Keep your veggies light during cooking by making easy changes to your preparation. (From the American Dietetic Association)