One of the tastiest spreads that you could put on your morning piece of toast or smear over a banana for something totally different is Nutella. While peanut butter is the common go-to condiment, if you are a choco-holic, you’re going to love the rich and creamy taste that this condiment has to offer.

Just like peanut butter, Nutella is a higher calorie condiment however so you will have to watch out for how much you use.

Let’s give you the nutritional facts on Nutella that you need to know about.

Major Nutrients Found In Nutella

Nutella is a chocolate tasting spread that is made from a base of Hazelnuts, so will be filled with healthy fat content. It is slightly higher in total sugar content than natural peanut butter is, so those who are watching their sugar intake or their body weight will want to be sure to use this food in moderation.

Nutella is going to be a rich source of vitamin E and Copper while being low in cholesterol.

Storing/Selecting

To ensure maximum freshness, Nutella should be kept stored at room temperature in a cool, dry place to maintain maximum flavor. You should never place this spread in the fridge however, and should keep away from direct heat as well.

Eat It With:

Nutella tastes great with toast, bagels, whole grain English muffins, smeared over top of bananas, apples, or strawberries, or can be melted and used as a sauce as well.

Burn Off Nutella

To burn off the number of calories in a serving of Nutella you would have to do:

• 20 minutes of jogging
• 35 minutes of brisk walking
• 28 minutes of intense circuit training

One of the most popular breakfast food choices, orange juice sits on the table in most households. Orange juice may also be utilized during a pre or post workout shake, if you’re looking to add a citrus flavor to the shake.

Before you go pouring yourself another glass however, it’s important to take some time to learn the nutritional facts that this beverage has to offer.

Major Nutrients Found In Orange Juice

One of the most important points to remember about orange juice is that it is going to be a much more calorie dense option than eating a regular orange would be. As you can see from the table above, you’d could eat two whole oranges for about the same number of calories that you’d find in a single glass of juice.

For anyone who is watching their body weight, this is something to take into account.

That said, orange juice will be a rich source of vitamin C, Thiamin, Folate, and Potassium so will still offer plenty of nutritional value.

You won’t see the fiber from the glass of juice like you would from a whole orange either, so that’s yet another factor that should be thought about for someone on a fat loss diet plan.

Storing/Selecting

When selecting your orange juice, make sure to purchase 100% pure orange juice as the other varieties may contain added sugars that you just don’t need. This is the best way to ensure that you are getting nothing but high quality nutrition. Store your orange juice in the fridge immediately upon getting home and use within a few weeks for best flavor.

Eat It With:

Orange juice can be served with breakfast on its own or prepared into any fruit smoothie when the desire strikes.

Burn Off Orange Juice

To burn off the number of calories in a serving of orange juice you would have to do:

• 22 minutes of light tennis
• 30 minutes of badminton
• 24 minutes of swimming

One snack food that’s a big hit among many is Doritos. Whether you opt to go with the Nacho cheese variety or choose one of their newer flavors such as Cool Ranch, there’s no denying that this is a food that many people crave.

Before you dive into a bag yourself, let’s take a look at the nutritional facts that you should know.

Major Nutrients Found In Doritos

Unfortunately, as Doritos are fried like any other chip, they are going to be very high in total fat content. While the brand does have some baked varieties out there, most people won’t select these but instead opt for the higher fat version.

Doritos also pack in a decent dose of sodium as well, so that’s yet another thing that you must pay attention to.

On the plus side one serving will provide 4 grams of protein, which is more than some other chip varieties may offer you.

All in all though this food is too high in fat and calories to be considered ‘healthy’ so better off left on the shelf.

Storing/Selecting

When selecting and storing your Doritos you’ll want to check the best before date on the bag and then keep stored in the bag until you plan to consume them. Left out in open air they will go stale very quickly so be sure to eat them soon upon opening.

Eat It With:

Doritos are most commonly eaten with a glass of soda however can be served with chip dip if desired.

Burn Off Doritos

To burn off the number of calories in a serving of Doritos you would have to do:

• 48 minutes golf
• 29 minutes aerobics
• 25 minutes fast swimming

One dairy product that especially packs in a high source of protein is that of cottage cheese. Unfortunately many people are turned off by the texture of this food, but you should really try and overcome that because of all the nutritional benefits that it provides.

If you can learn to love cottage cheese, you’ll be doing your diet a big favour! Let’s look at the main nutritional facts to know about this food.

Major Nutrients Found In Cottage Cheese

The first important point about cottage cheese is that it’s a great source of casein protein. This protein will take longer to digest in the body than regular protein would, so you’ll supply a stream of amino acids to the muscle tissues for a longer period of time.

Second, cottage cheese is also a good source of calcium as well, so will help promote strong bones along with your resistance training workouts.

The bad news is that cottage cheese is higher in sodium content, so you should either look into purchasing a low-sodium variety or be aware of this and cut back on other sodium-rich foods you consume to ensure you’re not gong overboard with your daily intake.

Storing/Selecting

Try and choose the lowest fat version of cottage cheese that you can tolerate since the fat it does contain is of the saturated variety. Then be sure to store it within the colder section of your fridge and consume before the best before date.

Eat It With:

Cottage cheese is commonly served with sliced fruit, however it can also be eaten alongside raw vegetables or melted over pasta for a creamy cheese sauce.

Burn Off Cottage Cheese

To burn off the number of calories in a serving of cottage cheese you would have to do:

• 12 minutes of circuit training
• 11 minutes of fast-paced basketball
• 19 minutes of window shopping

If you’re like many people, starting your weekend morning off with eggs and bacon is a favorite activity to do.  Many people do enjoy the crunchy taste of bacon but don’t quite appreciate the effects that it can have on their body.

Before you indulge in yet another Sunday breakfast, it’s time to learn the nutritional facts about this food so you can better assess its place in your diet plan.

Let’s take a look at what you need to know about bacon.

Major Nutrients Found In Fried Bacon

If you’re frying up some bacon you can expect to see quite a high degree of total fat content.  Not only is there fat in the bacon itself but when you fry it in a pan with butter, you’re just adding to this issue.  As you can see from the chart listed above, each slice of bacon is going to provide you with almost 4 grams of fat total, making it well over 50% fat content.

You will still get some protein along with this, so it’s not entirely bad, but in retrospect there are far better ways to get your protein in.

The other big problem that occurs with bacon is that it is a meat that is higher in sodium and preservatives, so if you’re trying to eat a natural diet that will promote overall good health, it’s not really going to be in your best interests.

Storing/Selecting Bacon

When selecting bacon at the store, it’s best if you can choose some that has as little white marks as possible.  This illustrates that more of the content will be protein rather than dietary fat.  Also make sure if you’re purchasing it in a vacuum packed seal that it is still tightly sealed and no air has gotten in.

When storing bacon you can keep it in the fridge for 3-4 days, however if you aren’t going to use it within that time period placing it in the freezer will be a better option.

Eat It With:

Bacon is most commonly served with eggs, pancakes, sausage, waffles, hash browns, French toast, or toast during the breakfast meal.

Some people will also choose to eat bacon with their sandwiches or hamburgers or cut it up and place it into a salad as well.

Burn Off A Slice of Bacon

To burn off the number of calories in a slice of bacon you would have to do:

• 6 minutes of jogging
• 10 minutes of walking
• 14 minutes of general house cleaning

There was a time, in the not so distant past that most of us lived on pureed peas, processed peaches, and soggy bananas. Then our teeth started to grow and most of us haven’t looked back…until now. The latest and so far most bizarre diet on the scene is the Baby Food Diet, touted by celebrities like Jennifer Aniston and Reese Witherspoon.

[Looks like days and days of baby food hasn't helped this little guy slim down. How can it help you?]

The baby food diet is exactly as it sounds, eating tiny little jars of baby food to keep your weight in check. Since there are, so far no actual guidelines on the baby food diet, let me tell you what is known about this new diet trend.

Getting Started

To start the baby food diet, you’ll need to substitute all but one of your meals with baby food. When you feel hungry throughout the day, grab an 80-calorie jar of baby food and have your way with it. The baby food diet suggested by celebrity personal trainer Tracy Anderson requires you to puree your own food, 14 servings each day that total about 1,000 calories.

However if you want to control the quality of ingredients you should stick with actual baby food.

Other variations of the baby food diet requires you to grab a jar of baby food when you get a craving, or simply for a snack.

[Jennifer Aniston swears the baby food diet is responsible for toned (and tiny) physique.]

Is It Healthy?

While this diet does seem somewhat crazy, adults eating jars of pureed baby food, it is a great way to control your calorie intake. However eating nothing but 1,000 calories of baby food each day is downright crazy (easy recipes under 500 calories available here).

The advantage of eating actual baby food–compared to pureeing your own concoctions–is that baby food is packed with vitamins and free of food additives common in other grown-up foods.

The baby food diet works for short term weight loss. If you need to drop a few pounds to fit in your tux or bikini, this may be an easy way to help you do it. Keep in mind though, the downside of yo-yo dieting. As quickly as you drop those pounds, you’re likely to gain them back and then some soon after your ‘big day’ has passed.

The Cost

One reason many non-celebrities are turning to the baby food diet as a quick-fix to their weight loss woes is because it’s fairly cheap compared to other fad diets on the market. Sixteen 2.5 ounce servings of Gerber’s organic sweet potatoes is just $11, but how many of those little servings will satisfy your cravings?

You can also choose to steam and puree your own fresh fruits and vegetables. Just 1 cup of chopped carrots has 52 calories, and the work it takes to digest and convert those carrots to energy will help you burn a few more calories.

Taste

Have you ever tried to eat baby food as an adult? I have and it leaves A LOT to be desired. Baby food is bland, and honestly it should be because when you’re a baby the main concern is nutrition not taste. As an adult however, your reaction to days upon days of tasteless food will likely be to go to the other extreme and fill up on deep-fried, salty sugary goodness!

If the baby food diet is something you just have to try, your best bet is to puree the food yourself so that you can add some flavor and feel like you’re actually eating something.

Satiety

So when I was reading up on the Sensa weight loss supplement, I learned about a little thing called satiety. Satiety is the feeling you get after eating, you know feeling of being satisfied or full. This term was the first thing that came to mind as I researched the baby food diet. Since you’re basically eating chewed up food, will you every feel satisfied after eating a jar of baby food?

I don’t know the answer, but I would guess that a grown man or woman would not feel as though they just ate after eating a jar of baby food.

[She looks like she's enjoying the baby food diet, right?]

Finally, while the baby food diet might be a great way to lose weight in the short-term, it is not a diet that I recommend. The biggest problem with this diet is that it requires you to consume far too few calories each day. Calories are energy for your body and you need energy to complete your work day, your personal obligations, and your workout.

With the baby food diet, you’ll certainly lose weight but you probably won’t keep it off. The lack of focus on exercise means that when you do lose weight you’ll be that rare skinny-fat person, walking around skinny and flabby. Let me tell you, skinny-fat is not a good look for anyone!

Read our review of The Diet Solution Program here for ways to kick those awful eating habits like sucking down your baby’s lunch because you have a craving!

If you’re looking for a wholesome carbohydrate to add to your meal plan, rice will fit the bill perfectly.  Rice is easily eaten with a wide variety of dishes and is extremely cost effective to buy.  Since carbohydrates are the main form of energy in the body, it is important to have a few good selections on hand and rice should be one of those.

Let’s take a quick look at the nutritional facts of this popular food.

Major Nutrients Found In Rice

There are essentially two main options for selection your rice, brown rice or white rice.  For most people looking to watch their weight brown rice will be the better bet as it contains plenty of fiber that will help control blood sugar levels and make sure that you’re feeling your best.

When you instead choose to purchase white rice this rice will have gone through a milling process that will destroy may of the nutrients found in it, thus it really takes a hit to the overall nutritional content it offers.

The main nutrients that you’re going to find in rice include vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, as well as iron.  All of these nutrients will work together to provide ample energy to the body and the manganese will also offer antioxidant support.

If you do in fact choose the brown rice variety the dietary fiber found in it will also help to ward colon cancer and will help to promote a feeling of satiety in the body.

Storing/Selecting

When purchasing rice, you can either choose to purchase it from the bulk containers or already pre-packed in the grains aisle.  You’re best off choosing slow-cooking long grain brown rice if possible due to the higher nutritional content.  You can also get fast-cooking brown rice now however do be aware that it’s not nearly as nutrient dense as it still has gone through some of that preparation process that destroys the nutrients found in it.

When storing you want to make sure that you keep it away from moisture in an air tight container.  When stored properly it will stay fresh for about six months so past this date you’ll want to consider tossing it.

After being cooked, it should be eaten no later than four days after and must be kept in the fridge for storage purposes.

Eat It With:

Since rice is such a versatile food it can really be eaten with anything.  You can have it as a side dish to your main protein source or work it right into a casserole or a cold salad.  Some people like making rice pudding as well for a quick and simple dessert so that’s yet another option for this healthy carb.

Burn Off Rice

To burn off the number of calories in rice you would have to do:

• minutes of jogging
• 32 minutes of vigorous weight lifting
• 45 minutes of recreational tennis
• 48 minute of shopping

Many people have food fear when it comes to avocados because avocado nutrition facts include a high fat content and calories per serving. It contains a whopping 50 calories in one 1 inch slice with 35 of those coming from fat.

However, if you can use it wise and in moderation, you can get amazing benefits from eating avocado as part of your weight loss diet.

Avocados look very healthy. They are green, which always screams healthy, and they are often used in salads. The general public, however, is aware of the darker side of avocados, which is the fat and calories the innocent looking avocado contains. Let’s look at the nutritional stats to consider.

Major Nutrients In An Avocado

As you can see from above, the avocado is one of the higher calorie fruits that you could be eating.  This is due to the larger amount of fat content it contains, however take note that this fat is of the healthy variety.

If you are able to practice portion control and make sure not to eat too much of the avocado as to increase your daily calorie intake too high, then you should definitely be able to include this in your meal plan.

Avocados also contain lutein which is an antioxidant that is great for the eyes. It helps to prevent cataracts and macular degeneration.  In addition to this, they contain many other antioxidants that can fight against free radicals in your body that can cause cancer. These antioxidants are so powerful that they can even reverse the signs of aging.

According to studies done on the use of avocado in a diet another positive impact they have is to reduce cholesterol, as the monounsaturated fat in avocados helps to reduce triglyceride levels and increase HDL, which is the good cholesterol.

So as you can see, there are many benefits to including this fruit in your diet and they should not always be shunned.

Weight Loss

When it comes to weight loss, your body will be getting all of its necessary nutrients and you will be feeling full because of the avocados good amount of soluble and insoluble fiber.

Also, eating avocados with other fruits and vegetables will make it easier for the body to absorb the nutrients from those other foods as well. Most of the nutrients are fat soluble nutrients and, well, we’ve already established that avocados contain fat. So eating them together will make for one healthy body!

How To Use Avocados

So, how should you use avocados in our next meal?

Avocados are great sliced in our salads or sandwiches. I like to mash them and spread it on my bread. That way I don’t get one overpowering bite. I like avocado in cold soups, like gazpacho and can be added to your homemade protein shakes.

I think the most popular use for avocados is in guacamole. Guacamole, made with sour cream and all that is definitely not a good choice for weight loss, but the authentic mexican guacamole is very delicious and great for weight loss.

Here is the recipe for authentic guacamole:

2 Medium avocados

1/2 an onion

1 bunch of cilantro

1 or 2 jalapenos(depending on how spicy you want it)

the juice of 3 limes

salt

Put all the ingredients in a blender or food processor and blend. Serve with just about anything for a zing to the bland day!

For more great foods to eat to lose weight, check out our review of Fat Burning Furnace.

I spy with my little eye a place where multiple rows of farm fresh produce from sun-ripened tomatoes, fresh picked apples, nuts, dried fruit, bright colored flowers, lettuce crisp and fresh, the leanest cuts of meats, the finest fish from the sea, fresh baked goods, tangy cheeses, and tropical fruits. Answer: A big-box supermarket store. What? Seriously? Don’t be a smart-ass! Correct Answer: Your local farmer’s market.

[Look past the pumpkins and you'll see squash in all shapes and sizes. I love the vibrant colors in this photo.]

There is nothing like walking through a market during this time year because of the variety of fruits and vegetables available. One vegetable in particular that stands out from the crowd is squash because of the many different colors, sizes, and shapes in comes in. For these very same reasons though people seem to be generally confused and intimidated by the idea of bringing one home.

Today, we’ll venture outside of our vegetable comfort zone and take a closer look at how you can slice and dice squash onto your kitchen table.

The nutritional facts…

Squash is very low in saturated fat, cholesterol and sodium. It is also a good source of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, calcium and magnesium, and a very good source of vitamin A, vitamin C, potassium and manganese (Source: Nutritiondata.com). In short, squash is a fantastic food option for those interested in better health and losing fat.

What to look for when buying squash

At this time of year it’s really hard to go wrong because freshness is at it’s peak. However, when buying squash look and feel for dry, hard, tough-looking skins with no soft spots or bruises. There’s no need to act like an Italian grandfather playing knock knock with all the watermelons over in the next stall. That myth need not apply here.

Winter squash types and applications

Here is a manageable list of the squash varieties that you can expect to find down at your local farmer’s market:

Butternut – It’s probably the most popular and versatile of the squash varieties because of it’s very sweet and nutty taste. Because of it’s moist flesh it can be roasted or toasted but usually you’ll find it pureed into delicious soups or casseroles.

Kabocha – Medium in size and shaped like a flattened globe with dark green, bumpy skin. It’s orange flesh is dense, dry but still very sweet. When your looking for something a little “meatier” then this type is your choice particularly for asian style dishes where absorption of Thai or Indian flavors are important.

Spaghetti – Oblong in shape with smooth yellow skin, it’s a gluten free friendly food for those who struggle with the effects of wheat, barley, and other gluten sources. If you’re little uneasy about the task of cutting open a squash like the spaghetti, then several people suggest putting it in the microwave for a minute in order to cut through the skin. I enjoy slicing the squash into wedges placing them into a steaming basket over boiling water for 20 minutes. After the steam, toss in some pesto sauce and you have an excellent pasta dish substitute.

Acorn – Small in size and shaped as an acorn, they’re dark green and orange with a deeply ridged skin. It’s most commonly baked, but can also be microwaved, sauteed, and steamed.

Delicata – Medium in size, elongated with a cream-colored skin striped with orange and green, it’s also referred to as sweet potato squash. You can eat the outer skin and will find the flesh is creamy and has a sweet corn-like flavor.

Buttercup -  Medium in size, with a drum-shaped with dark green skin marked with gray. Its orange flesh is dense, dry and sweet. Much like the Butternut squash, you will usually find it mashed into a soup especially in the cuisine of countries located in the southern hemisphere.

You can find loads of recipes on how to prepare a soup from squash, so I thought it best to share one for baking occasions.

West Indian Chicken and Squash Recipe

Makes 6 servings

* 2 tbsp (30 mL) extra virgin olive oil – most recipes will call for vegetable oil
* 2 cups (500 mL) chopped onion
* 2 cloves garlic, minced
* 1 tbsp (15 mL) tomato paste
* 4 tsp (20 mL) mild curry powder
* 1/4 tsp (1 mL) ground cloves, nutmeg, or cinnamon (it’s completely optional, don’t worry)
* 3 cups (750 mL) chopped tomatoes
* 2 cups (500 mL) chopped sweet red and yellow pepper
* 1/2 cup (125 mL) chicken broth
* 2 1/2 lb (1.1 kg) chicken drumsticks and boneless chicken thighs (skinless of course)
* 4 cups (1 L) peeled squash (butternut is a great choice here), cut into 1/2-inch (1.2-cm) cubes
* Salt and pepper

In a Dutch oven, a camp oven (my Aussie friends know what this is), or a casserole dish heat oil over medium heat.

Add onion; cook, stirring occasionally, for 5 minutes or until softened. Stir in garlic; cook for 1 minute. Stir in tomato paste, curry powder and cloves and cook for 1 minute.

Stir in tomatoes, red and yellow peppers and broth; bring to boil over high heat. Add chicken and squash; cover and simmer, stirring occasionally for about 30 minutes, or until chicken is cooked through and squash is tender. Season with salt and pepper to taste. Can I have a bowl when it’s ready? Thanks!

I found the approximate nutrition per serving from a similar recipe in an old cook book: 436 calories, 17 g fat, 40 g protein, 31 g carbohydrates, 9 g fiber

But I would say my recipe scores higher on the health scale since older recipes call for vegetable oil and don’t specify skinless chicken pieces. If your looking for more foods that taste great and help you lose weight then check out our Burn The Fat, Feed The Muscle review. Tom Venuto’s discussion on nutrition and whole foods is worth a serious read.