Posts Tagged ‘American Dietetic Association’
Smart Substitutes can Change Everything
You’ve probably read the phrase “smart substitutes” in some of my previous posts. If you’re trying to lead a healthier lifestyle or lose some weight (or both), then these two simple words can change everything for you. Take them to heart and know that by choosing a few “smart substitutes” on a consistent basis, you make some pretty big changes without feeling much sacrifice.
Making smarter choices by going with substitutes for foods higher in fat or calories requires a little detective work, but you can handle it. You’ve got to read labels. Yes, I know you’re often in a hurry at the grocery, but simply grabbing what’s handy, on sale, or new is not a component of a healthy lifestyle.
Think of the grocery as a peaceful time to focus on your goals. Give yourself some extra time to read labels, make carefully considered choices, and to picture yourself healthier and happier. Exercising control over your food purchases means a far riskier situation at home, health-wise. With smart shopping choices being made in the store, healthier nutrition becomes much easier at home, whether you’re grabbing a snack or cooking a meal from scratch. Simple modifications to your menu – using smart choices – can literally save hundreds of calories and tons of fat.
The biggest label no-no is sugar. If sugar (or a form of sugar) is one of the first three ingredients listed on a package, that likely means that particular food or drink is very high in sugar. Choose a substitute.
Give yourself a double boost by eating wisely at breakfast to kick-start your day. Replace pork bacon or sausage with turkey or soy. The difference in calories is shocking, and the taste is still there.
Replace a donut or Danish with an English muffin spread with natural peanut butter and fruit spread. I promise you, you’ll be satisfied. Opt for whole wheat toast or bagels, and trans-free canola margarine instead of butter. Omega-3-enriched eggs, egg whites or egg substitutes are also smart substitutes. Replace cornflakes and milk with bran flakes and skim millk.
Light mayo is crucial to weight maintenance; keep it in the fridge. Turn your breaded chicken or fish patties into the grilled variety, and try some of today’s amazing veggie burgers. Don’t tell the family up front they’re about to experience a change; there’s every chance the new flavors will appeal.
Side dishes can add loads of unnecessary fat and calories. Substitute brown rice, steamed veggies, tossed salad with vinaigrette, fruit salad or carrot sticks for fries, potato salad, or white rice. Have you noticed how many white foods I’m recommending a substitute for?
Your new favorite words are broiled, boiled, steamed, sautéed, grilled, and raw. Think of them as six wonderful, tasty, life-enhancing alternatives to one artery-clogging, fat-producing word: “fried.”
After all, isn’t that the point? You want to enhance your life, to feel good and have longevity to enjoy all the great things that might come your way. Start at 20, 40, or 60 … but just start. You only get one go-around!
Coleslaw Tossed salad w/ vinaigrette dressing
French fries Fruit salad or carrot sticks
French fries Oven fries or baked potato
Potato salad with mayo Potato salad with light mayo
Fried vegetables Steamed vegetables
White rice Brown rice or wild rice
Couscous Whole wheat couscous or quinoa
Breaded fried chicken breast Skinless roasted chicken breast
Breaded fried fish Broiled fish filet
Breaded fried shrimp Boiled or sautéed shrimp
Beef ribs or prime rib Beef sirloin or round steak
Pork chops Turkey breast
Meat pizza with extra cheese Veggie pizza with less cheese
Pasta with cream sauce Pasta with marinara sauce
Regular ground beef Extra lean ground beef
Regular ground beef Ground turkey breast
Regular ground beef Veggie burger crumbles
Creamy salad dressing Vinaigrette salad dressing
Creamy salad dressing Olive oil and vinegar
Cream sauce Lowfat cream of mushroom soup
SpreadsRegular mayonnaise Light or nonfat mayonnaise
Regular cream cheese Light or nonfat cream cheese
Regular peanut butter Natural peanut butter
Jelly or jam Fruit spread or apple butter
Whole ricotta cheese Nonfat ricotta cheese
Heavy cream Evaporated skim milk
Whole milk Low fat or nonfat milk
Whole yogurt Low fat or nonfat yogurt
Whole cottage cheese Low fat or nonfat cottage cheese
Regular cheese Reduced fat or soy cheese
Regular sour cream Light or nonfat sour cream or plain yogurt (for extra calcium)
SnacksRoasted peanuts Homemade mix: walnuts, almonds, raisins, cranberries, peanuts
Regular butter popcorn or “kettle corn” Light microwave popcorn
Regular potato chips Light or baked potato chips
Regular corn chips Light or baked tortilla chips
Butter flavor crackers Whole wheat crackers
Nacho cheese dip Black bean dip or salsa
DessertsRegular ice cream Low fat or nonfat frozen yogurt
Ice cream bar Frozen fruit bar
Milk chocolate candy bar Dark chocolate candy bar
Cheesecake Graham crackers topped with light cream cheese and strawberry spread
Fruit pie in pastry shell Fresh fruit crisp
Strawberries with custard Strawberries with nonfat pudding
Candy bar Granola bar
March is National Nutrition Month
Hand me a drum, it’s National Nutrition Month. For people who are making an effort to live a healthier life, this month presents a great opportunity for inspiration; there will be great nutrition tips everywhere. Here are a few of my own (and this column might be a good one to clip for the refrigerator door).
Snack light. Snacking is unavoidable for all but a few, so why not just control the part you can? Kids follow good examples, so have fruit and veggies cut up and ready to enjoy, for both your sakes.
The freezer is your friend. Keep it stocked with fruits and veggies, too; they’re just as healthy as fresh, and then you can toss them into whatever you’re making.
Soft can be good. Soft fats (like olive oil) are so much better for you than hard fats (lard).
Deep Color, Good Health. Vivid, colorful vegetables (carrots, broccoli, peppers, tomatoes) are more nutrient-dense than pale celery, cucumbers, and mushrooms. Blue and purple fruits contain flavonoids (the most powerful phytochemicals in nature). Phytochemicals decrease the risk of cancer, cardiovascular disease, osteoporosis and more.
Avoid Cereal Killers. Choose cereals that contain at least 3 grams (g) fiber/serving, and no more than 6 g sugar/serving. And no trans fats!
Pack at Night. Preparing your next lunch before bedtime avoids a last-minute, access-and hunger-driven purchase of processed food. These few minutes of preparation can dramatically change the quality of your weekly intake. Stock your workspace with healthy snacks for preventive nutrition: whole-grain crackers, trail mix, fruit cups.
Fewer Legs, Fewer Risks. Meat which used to live on two legs is healthier for you than its four-legged counterparts. Protein that used to swim is packed with omega-3 fatty acids: great for your heart. Save cows and pigs for occasional indulgences, and think of them that way.
Be Pro-Digestion. Digestive health starts with fluid consumption, fiber intake, exercise, stress reduction and probiotics. Be proactive.
100 x 365 = 10. Cutting 100 calories per day could result in losing 10 pounds per year. That’s one fruity drink, the cheese on a burger, or a bag of chips. Smart substitutions pay off.
Fruit Juice: Upgrade, Downsize Switch from regular juice to calcium-fortified juice, but beware the serving size. Juice is not calorie-free, by any means.
No Curves Ahead. Decrease your risk of osteoporosis. Eat (and drink) calcium-rich foods for bone strength and density. Exercise helps too.
Life’s a Bowl of Cherries. Dried or fresh cherries are rich in vitamin C and fiber. They boost heart health, reduce the risk of cancer, and are rich in melatonin (which helps sleep).
My Take on the Cs. Carbohydrates do not cause fat. Calories do.
Be Proactive in Restaurants. A meal out can be healthier than the menu indicates. Ask for whole grain foods and brown rice. These are easy substitutions which make a difference.
Fiber Fights Hunger. Breads, cereals and pastas rich in fiber fight hunger urges and help with weight management. Just watch your serving sizes.
Healthier Tailgating and Watch Party Menus
It’s football season! Many of us wait anxiously for fall and all the fantastic on-field mash-ups it brings. Whether you’re watching your own kids at a nearby ball field, setting up a full-fledged tailgate party in a parking lot, or hosting a big watch party, you do have healthy menu options that are still tasty!
Let’s talk about dogs. A great alternative to the traditional hot dog is a turkey brat. Here’s the trick: boil them in beer. They’ll come out with a lot of flavor, and you’ll have just saved about 300 calories and 26 g of fat. Soak them in mustard for even more flavor. If you’re counting calories, eat yours without the bun (but you already knew that).
My favorite kebabs don’t even require a grill – how easy is that? Load your skewers with varying combinations of the following: cherry tomatoes, mozzarella cubes, artichoke hearts and black olives. Put them in a pan and drizzle them with low-fat Balsalmic vinaigrette or low-fat Italian dressing. These Italian-style “hearty skewers” are very filling . . . and delicious.
If you or your gang likes wings, swap out boneless, skinless chicken for wings. Experiment with marinades and sauces until you find one you like best. I like a nice lemon-mustard marinade, and a light honey mustard is also goof. You can even use barbecue sauce since you’ve given up the chicken skin. If you find a sauce that simulates the traditional flavor of wings, by all means, cut up some celery to accompany, but opt for low-fat or fat-free sour cream.
A boiled shrimp tray is a nice way to throw a little protein at your gang without a lot of fat, and cocktail sauce isn’t on my no-no list. These also require no cooking, another big plus!
I don’t have to tell you that a raw veggie platter is 100% healthy and satisfies the urge to crunch and chew. But if you absolutely have to have something salty, swap out your regular chips and dip for baked chips and salsa. Lays and Doritos both come in a baked version. The salsa cuts out all the calories and fat found in the sour cream which serves as a base for so many dips. You can also look for vegetable chips, which provide both a salty satisfaction and crunch.
When it comes time to load the cooler with beverages, keep thinking “light.” Light beer saves an average of 50 calories per beer. Of course I advocate for moderation when it comes to beer, and the waistline on your pants will back me up on this.
Stay away from regular sodas; opt for unsweetened tea instead, or add Stevia. You can also make your own lemonade, using soda, lemon and Stevia. Throw lots of bottled water in the cooler, and remember to drink a lot of water before you eat. You’ll be surprised how much that “full” feeling cuts down your appetite.
Think of this as your Fantasy Football Menu. Keep making trades until you’re lean and happy!
Good Diet Timed Well Matters for Swimmers
How’d you like to burn 350-500 calories per hour, doing something that’s refreshing and widely available? If your answer’s yes, then go put on your swimsuit and keep reading. Swimming is great exercise, whether you do it casually or in a serious, “endurance sport” manner.
Triathletes must make diet their primary focus if they want to significantly improve their performance. But for any type of athletic conditioning, nutrition is at least 80 percent of the formula, and training makes up no more than 20 percent.
Keys to the 80/20 formula are quality, quantity, and timing of nutrients … learning not only what to eat but also “how and when” will maximize results in triathlons, multiple-sport activities, and even for recreational exercisers. Developing good eating habits every day can make the difference between great training/exercise/events, and just struggling through.
Note that I said “habits.” Eating well can become a habit over time, one you no longer have to think about, or feel burdened by in any way. Commit to the concept of positive, life-enhancing, sport-enhancing long-term change through diet, and over time, you will develop this good habit just as easily as people develop bad ones.
Now, back to the pool. Is there any truth to the phrase “no swimming until one hour after you’ve eaten?” Yes, a bit, but only if you’re planning on swimming with extreme intensity, as in a triathlon.
Recreational swimming falls in a different category. You, your children or grandchildren can all swim or play in the pool after eating. Frolicking with a full belly is perfectly safe.
In fact, if you plan to swim in the morning – especially just after rising from a night’s sleep – eat something. Engaging in vigorous exercise on an empty stomach will cause you to suffer. You’ll feel weak, possibly dizzy, perhaps sick to your stomach. Certainly your workout will be a poor one and most likely will have to be cut short.
After sleep, your blood sugar is low. So have a snack before you hit the pool.
Swimming is less demanding than running or cycling for pre-activity nutrition. Even fruit, toast or a sports drink will do, to elevate the blood sugar a bit. Hydration before or during swimming is not much of an issue because you won’t overheat in water, but hydration after swimming restores electrolyte balance.
In all three triathlon sports, post-workout nutrition should occur within 30 minutes of stopping, when the body is most receptive to carbs for replacing glycogen lost during the workout. Ingesting protein will help muscles recover and rebuild stronger.
Women swimmers especially need to be aware of the potential for iron and/or calcium deficiencies. Lacking either or both of these essential minerals will affect performance.
Remember the 80/20 rule and decide now to develop good habits. It does not matter how hard or how much you exercise; good nutrition and healthy eating habits are the crucial component. Next week we’ll discuss nutrition for cycling.
Extra Protein Benefits Most; Liquid Collagen my Choice
In my last column, I explained that whey protein is often a problem for lactose-intolerant people who are using a protein supplement. It’s easy to assume that a protein supplement is beneficial for only extreme athletes such as bodybuilders, but that couldn’t be farther from the truth.
Protein has many uses and supplementation is beneficial for a wide variety of users. They include the elderly; those with joint or degenerative diseases, or orthopedic conditions; the overweight; people who do heavy manual labor in their work, sport or hobby; those going through growth phases; people in physical rehab; men and women doing intensive training for a sport or competition; adults who work out on a regular basis; teen athletes who are trying to build muscle and strength; people taking symptomatic treatment for pain relief or inflammation; and anyone with pain resulting from excessive joint stress. Hardly anyone you know doesn’t fit onto that list somewhere.
The trick is getting that extra protein without absorbing a lot of extra calories, fillers or dairy products (as in the case of whey protein powder).
Collagen is a great way to get added protein. Did you know that collagen is the second-largest component of the human body after water? It’s a protein, and one found in muscles, joints, ligaments, tendons, bones and more.
Historically, physicians have used collagen to treat skin trauma, such as burns and wounds. But collagen also affects the hair, nails and overall healthy appearance of skin, which is why you see it advertised in high-end skin care products.
As we age, our bodies stop producing collagen protein, and sadly, it’s collagen that gives our skin elasticity. So the appearance of dry, wrinkled skin is really the lack of collagen. Supplementing your diet with a natural source of collagen protein doesn’t just make you more youthful looking, however. Collagen builds lean healthy muscle – the muscle of youth – as well as healthy joints and bones. Can you think of a better supplement to give the special elders in your life?
Collagen protein also helps aid in the repair of muscle tissue. Because a good workout or physical exercise is actually breaking down the body’s muscles, collagen protein assists in the rebuilding process. Collagen makes it possible to heal faster, simultaneously building leaner muscle, following a workout. Some will even find they sleep more soundly when taking collagen protein. Sounds better all the time, doesn’t it?
You may wonder why a person can’t just eat more protein and gain the same benefits. It’s about bioavailability. Protein in food form has calories, of course, and a healthy daily diet only contains so many. The bioavailability of the protein also comes into question. By the time your body works to chew and digest the food, you’re not getting nearly as much protein as the amount you started with on your plate.
A powder form can provide extra protein without as much work for the body, but comes with the added calories of what it’s poured into. A liquid protein is your best bet. Find one that’s small in calories, and better yet, hydrolyzed – or “predigested” – which simply means that you ingest it in its smallest form, with no extra work for the body to break it down.
I encourage you to join me – and my husband and my teenage son – and add a low-cal collagen protein supplement to your diet. You could be amazed at the changes you experience. See the developing abs on the teen in the photo? That’s my son Cody, who drinks a liquid collagen protein supplement and works out regularly.
- Elaine Hastings is a registered dietitian, sports nutrition authority, and and owner of Associates in Nutrition Therapy in Fort Myers, Florida. She can be contacted at Elaine@eatrightRD.com or by visiting Associatesin Nutrition.com.