Simple Path to Healthy Living

3 Traps to Avoid When Eating Out

2010-07-06T16:01:00.000-07:00

According to the National Restaurant Association, more than 130 million Americans will eat in a restaurant or cafeterial on a typical day. Eating away from home is challenging for those trying to be health-conscious, and if you are one of those 130 million people who eat out regularly, you will want to be aware of some common traps that restaurant-goers can fall into.

1. Enjoying those free chips or bread.
As you sit down to a meal, many restaurants will greet you with a basket of tortilla chips or warm bread. They are the free part of the meal, but very costly in calories since most bread baskets will contain 400 to 800 calories and a basket of tortilla chips contain 700 to 900 calories....all your meal calories consumed before you've ordered lunch! And your server may even bring a second basket!
Consider asking your server to not serve the basket or take a slice of bread or a handful of chips and remove the basket immediately to minimize the extra calories.

2. " I only had a Salad for lunch".
A salad can be a healthy choice or it can be a calorie bomb. Avoid toppings such as battered and fried chicken, high fat meats, cheese, and eggs. Look for salads with grilled chicken or shrimp; Ask for dressing on the side and a "light" or "low fat" option when available to minimize the extra fat and calories. Although a healthy source of fat, be careful of toppings such as nuts and olives. In large quantities, the calories do add up. When possible, a salad bar is a great option because you have control of how much and what types of toppings and dressings you choose.

3. Bigger is Better & Cheaper.
A common marketing strategy at fast food restaurants is to offer a larger portion for a few cents more. From an economic standpoint it's a good deal. From a weight and health standpoint it's a bad deal. Although you are paying less for the larger portion, you are paying a heavy price for the unhealthy fat, sodium and calories. Excessive portions are common at full-service restaurants too. Consider sharing an entree or taking half home to avoid eating double or even triple the calories you need for the meal.

With our busy lives, eating out is likely here to stay, so making conscious, healthful choices and managing portions is essential.

3 Tips for a Successful Eating Plan

2010-02-01T21:26:00.000-08:00

#1. Control Food Portions. Beware of portions served in restaurants and take half home for lunch or dinner the next day. Load up on vegetables and fruit, while keeping your protein and starch portions to about 1/4 of your plate at lunch and dinner.

#2. Food Substitutions. Cut calories while keeping your plate full by choosing lean meats and avoiding extra condiments. By choosing chicken breast instead of beef, you can save calories while having the same portion of high quality protein. Choose light condiments or substitute condiments that are naturally low in fat, such as mustard or hummus, instead of mayonnaise.

#3. Choose foods that are high in protein and fiber to keep you full from meal to meal. Choosing lean protein sources, such as fish, chicken, nonfat cottage cheese, tofu and beans combined with vegetables and whole grains for the fiber benefit will give you "staying power" throughout the day.

The Gift of Exercise

2009-12-15T19:39:00.000-08:00

With the holidays in full swing, people are busy with work, shopping and social events consuming most of the daylight hours. It’s easy to let healthy behaviors, such as cooking meals at home and exercising slip out of the daily routine. However, keeping exercise in your daily routine is one of the most effective ways to manage weight and caloric intake during the holidays!
Exercise has two major benefits:
1. Burning calories to help offset the extra calories that sneak in from holiday “extras”
2. Creating a “positive domino effect”, which means when we are focused on one healthy behavior, we are more likely to do other healthy behaviors that day as well. Thus, if we exercise, we are more likely to pay attention to the food choices we are making.

If you can’t fit your usual exercise routine in every day, some activity is still better than none! You might try breaking your activity into smaller, more frequent segments, such as a shorter walk in the morning and another shorter segment at lunch. You might enlist the support of a co-worker and walk together on breaks or at lunch. If you are shopping after work, stay and walk indoors at the mall for 15 or 20 minutes.

With a little creativity and planning ahead, you can keep up the exercise through the holidays, which will help prevent weight gain now and help you move into the New Year with exercise in place for 2010! JW

2009-11-28T14:03:00.000-08:00

Maintain-no gain
this holiday!

With Thanksgiving just behind us, we have officially entered the “holiday season” along with the food and traditions that come with it. In anticipation of the upcoming indulgences, a local exercise club has adopted the mantra of “maintain, no gain”. This is a smart approach and there are many tips to help us enjoy the holidays but emerge ready to take on 2010 rather than wearily battling unexpected weight gain.

The best strategy to stay in control of eating during the next several weeks is to plan ahead and avoid showing up hungry at holiday gatherings. Try to eat breakfast each day rather than saving up for later. As predictable as it sounds, eating a satisfying snack and drinking water before a holiday event will help reduce your intake at the party itself. Once there, head straight to the beverages and start off with a low calorie drink or sparkling water. Next, hit the vegetable platter (going easy on dips) before starting on other foods. Physically distancing yourself from the food and spending time talking are two ways to avoid unconscious nibbling. Finally, be aware of the calories in alcoholic and sweetened drinks. Beverages do not fill you up and yet many contain up to 20% or more of your daily caloric need in a single serving. This is not to say that you should not enjoy some of your favorite treats associated with this time of year, but most of us eat more than we need. Slow down, really taste and savor what you eat – after the first helping, the seconds and thirds are typically less enjoyable anyway.

Whenever you have the opportunity to contribute to the food at a gathering, offer to bring a dish or appetizers that you know are not laden with calories and fat. There are hundreds of healthy recipe ideas on our site – search by your favorite ingredients and get started! DH

Thanksgiving: Turkey and More......

2009-11-20T08:55:00.000-08:00

The start of the holiday season officially starts with Thanksgiving. What an introduction! That's six weeks of being inundated with not only images of food, but real food with all of the aromas and tradition associated with them. So, how do we manage to make it through that enticing time without eating our way through it?

Let's take it one step at a time, starting with Thanksgiving. Most everyone considers this a lost day with regard to maintaining any dietary regime. And, unfortunately, some people consider the whole season a lost cause for maintaining good nutritional practices. But, it need not be. Let's take a different approach to the season.

Thanksgiving falls right after the major fall harvest of wonderful fruits, vegetables and nuts. Squashes, sweet potatoes, apples, persimmons, pomegranates, walnuts, pecans to name a few and depending upon the area you live, local broccoli, cauliflower, beans and peas may be available. Don't think of this season as one full of temptation to overindulge in sweets and the like, but rather a time to incorporate luscious garden produce into your meal plans. When you eat a well balanced meal, jam packed with wholesome, nutritious food, you have less of a desire to eat things that don't contribute to your health and may take away from it.

In advance of Thanksgiving, anticipate the wonderful colors, flavors and textures of the healthy, less processed foods. When the day arrives, make sure you stay well hydrated with water (a splash of lemon with it), save your appetite for the main meal (don't overdue it on the appetizers) and when sitting down to eat, go for the light turkey meat, have a smallish serving of mashed potatoes keeping the gravy and butter to a minimum. Load up on the fresh vegetables, skip or limit added butter.

Plan ahead of time to fill your plate only once. Although it may seem like a lot of food to put on your plate, you may eat less seeing the volume of it all at once as opposed to eating many small platefuls of food.

Once the meal is over, entice the group you are with to go for a nice long walk. That will improve digestion and potentially keep your appetite down for dessert. When it is served, take a small portion of the various offerings rather than a whole serving of each. DON'T feel obligated to eat everything that is offered. Eating in moderation will leave you feeling better, happier and healthier.

Happy Thanksgiving!
JS

Diabetes and the holidays

2009-11-13T10:59:00.000-08:00

November is National Diabetes Month along with the holidays being just around the corner. So here are a few tips to help you manage your diabetes while having an enjoyable Thanksgiving holiday.

· Find time to exercise. Whether it’s first thing in the morning before traveling and the festivities begin or a walk after the meal with family, exercise can improve blood sugar control and sometimes helps people control food portions during the day.

· Make selective food choices. Take a look at all the food selections before filling your plate. Decide which foods are your favorites and which ones you could leave behind. For example, if you love stuffing, then choose that as a starch side dish and skip the roll or mashed potatoes.

· Eat plenty of vegetables. Both while food is being prepared and during the meal, vegetables have little impact on blood sugar levels. Aim for 1/3 to ½ of your dinner plate being filled with vegetables. You can offer to bring a vegetable tray for appetizers or a low fat vegetable side dish for the meal to help ensure vegetable options.

· Enjoy time with family and friends. After all, that’s what the holidays are about! Try spending some of the day outdoors, away from food, if weather permits. Activities, such as playing soccer, taking a walk, or playing at a park with nieces, nephews, or grandchildren can be great quality time together.

Here’s to a Healthy, Happy Thanksgiving!
JW

Halloween: A Mixed Bag

2009-10-27T11:00:00.000-07:00

The traditional trick or treat bag is loaded with candies that should really only be eaten infrequently. But who can deny their child the hard earned sweets? The best advice I've heard is to let your child eat to their heart's content that evening (of course, after first checking the "goodies" for safety) and then remove the candy for safe keeping to dole out in responsible amounts. Some parents go as far as throwing away most of it to keep their kids from being tempted, but some parents enjoy the fruits of their child's labor and like to keep the candy around for all. Additionally, those who don't have children often have candy left over after the trick or treating is finished. If you have the candy bowl featured to celebrate the season, that means temptation looms every time you pass by it. What harm is one piece? The problem is, we often don't stop at one.

Best to keep the candy "out of sight, out of mind." If you are going to save it, place it in plastic zip bags and put it in the freezer.

Remember to engage in good dental care when exposed to the onslaught of candy. Best for you and your child to eat the sweets right before teeth brushing, rather than throughout the day.

As always, moderation seems to be the key to good health. So, when the excess of Halloween candy arrives, take the effort to allow for moderation, and you will be happier and healthier for it.
JS

Autumn is Plentiful!

2009-10-14T14:21:00.000-07:00

Well….. fall is in full swing, with weather turning chilly, and many people assuming all the tasty produce is gone until next spring. Not so! Many delicious fruits and vegetables are available, adding new variety as the summer options wane.

There are more than 15 well-known fruits and vegetables in season this time of year with upwards of 35 options when the less well-known produce is included in the list. Squash is commonly associated with the fall season, but here is a list of many other foods you can include in your diet in the coming weeks:
Pomegranates, Sweet Potatoes, Bok Choy, Carrots, Grapes, Apples, Mushrooms, Snow Peas, Pears, Swiss Chard, Brussel Sprouts, Figs, Plums, Cauliflower, Leeks, Ginger and Belgian Endive.

The variety of vitamins and minerals offered by these foods is plentiful! Take the challenge of trying a new variety of squash or by incorporating a new fruit or vegetable into your diet each week throughout the fall season!

Physicians Perspective.....Mediterranean Diet

2009-10-01T08:00:00.000-07:00

Mediterranean Diet Might Delay Need for Drugs in Diabetes
The benefits of a “therapeutic" lifestyle as an integral part of diabetes management is evident in a new study by Dr Katherine Esposito and colleagues, published in the September 1, 2009 issue of the Annals of Internal Medicine. Moreover, the importance of compliance with nutritional advice is not just in forestalling the need for medicines and decreasing cost but in improving important CV risk factors attributable to future heart attacks, stroke and kidney failure.

The study evaluated a low-carbohydrate, Mediterranean diet rather than a low-fat diet, in newly diagnosed diabetic patients. After four years, with continued nutritional advice, only 44% of newly diagnosed diabetic patients on a Mediterranean diet vs 70% of those on a low-fat diet required drug therapy as well as diet to control their diabetes.

Currently the American Diabetes Association (ADA) recommends a low-carbohydrate or a low-fat diet for overweight people with type 2 diabetes, however, few studies have directly compared these diets in diabetes.

The patients were sedentary, had a mean age of 52 years (range 30 to 75 years), a body-mass index greater than 25 kg/m2 (mean 29.6 kg/m2), and a hemoglobin A1c level of less than 11%. Most (77%) had an HbA1c level greater than 7%. The primary study outcome was timed) to introduction of antihyperglycemic therapy--predetermined to start when HbA1c levels were more than 7% at two measurements three months apart.

Secondary outcomes included weight change, glycemic control, and attaining ADA coronary-risk-factor goals (HbA1c <7%;>30% of calories were from fat, largely olive oil).

2. A low-fat diet based on AHA guidelines, which included lots of whole grains and restricted sweets, fats, and high-fat snacks, where <30%>7% at baseline, only 22 patients still had an elevated HbA1c level after three months, and all patients had lower levels after six months on either diet.

Patients in both diet groups lost weight and had declines in plasma glucose and HbA1c levels, but the reductions were nearly 40% greater in the Mediterranean-diet group. The dramatic benefits of the Mediterranean diet included the delayed need for BP drug therapy independent of weight change. More participants in the Mediterranean diet met all three ADA goals and had consistently greater increases in HDL-cholesterol levels and decreases in triglycerides.

Problems of HDL/triglyceride metabolism are in fact more important in predicting risk than cholesterol levels for those with cardiometabolic disease and diabetes.

A simple and inexpensive method to delay the need for drug therapy for diabetes and lessen major CV risk factors of hypertension and abnormal lipids offers very impressive hope for our patients. The importance of this 4 year study mandates the importance of the Mediterranean diet, and most importantly nutritional counseling and the clear call to provide individuals with a better system for long-term counseling and/or coaching.
SR
1. Esposito K, Maiorino MI, Ciotola M, et al. Effects of a Mediterranean-style diet on the need for antihyperglycemic drug therapy in patients with newly diagnosed type 2 diabetes. Ann Intern Med 2009; 151:306-314.

Healthy Aging

2009-09-23T13:32:00.000-07:00

As the baby boomer generation works its way into the "over-the-hill" category, many of them are now wondering what they can do to age gracefully. It's already too late to take back all of those sunbathing days and it may be that those couple of pounds put on each year have now added up to 10, 20, 30 or even more pounds of extra baggage. But don't dismay, it's never too late to make a change. And the sooner that change is made, the better.

If you don't already have good eating and exercise habits, work toward that now. As we age, our lean body mass decreases and with that our basal metabolism. That means that we don't need to eat as much as we used to eat in our youth and if we don't curtail our intake, we will end up with extra weight. Many medical problems are related to excess weight, including, but not limited to, diabetes, heart disease and stroke, cancer and high blood pressure.

With that in mind, it becomes imperative that older people choose their foods more carefully. That daily donut, or the slice of cake after dinner, or the quarter pounder may all have to be things of the past. Follow these guidelines for a healthier and more graceful aging process:

Nutrient dense foods should be the order of the day: those that are rich in calcium, fiber, iron, protein, vitamin A and C and folate.
Foods that are high in fat, sugar and sodium should be eaten in limited amounts.
Eat adequate fiber to ensure regular bowel movements as opposed to using laxatives which can interfere with digestion and absorption of key nutrients and may lead to abuse. Vegetables, fruits, whole grains, legumes, nuts and seeds all are high in fiber. .
Engage in 30 minutes per day of moderate to strenuous activity most days of the week. This will keep your metabolic rate up and your weight down.
Women should make sure that they are taking in enough calcium since they are more prone to osteoporosis. Dairy products are rich in calcium and can be eaten throughout the day. Check with a doctor to see if you need to take a supplement.
Eat a variety of foods. Don't get caught in a rut.
Make your diet colorful and full of fresh fruits and vegetables. Strive for at least 3 1/2 cups a day!
Make your meal time a special time where you treat yourself to great tasting, healthy foods. You are the one to decide how you fuel your body. To keep your engine running smoothly, choose only the best for it.

September is National Cholesterol Education Month

2009-09-18T23:18:00.000-07:00

Believe it or not, there was a time when “cholesterol” was not a household word. The good work of the American Heart Association, the National Heart, Lung and Blood Institute, Centers for Disease Control and others has increased awareness of the importance of cholesterol and the need to keep blood cholesterol levels within a healthy range to lower your risk of heart attack. We still have a long way to go though; nearly 100 million Americans still have cholesterol levels in the high risk range (>200 mg/dL) and about a third of these are in the very high risk range (>240 mg/dL).

If you don’t know your numbers, this is a good month to get on track. Call your medical provider and schedule a checkup including a “lipid panel” which provides a specific breakdown of the cholesterol and fat (triglyceride) in your blood.

Why is cholesterol such a culprit? Because of its fat-like, waxy properties and the propensity to build up in our arteries, excess cholesterol is a key player in narrowing of arteries associated with increased risk of heart attack and stroke. Although heredity plays a role, lifestyle choices, including diet and exercise are critically important. A diet high in animal products, especially high fat selections of meat and dairy, increases risk because these foods contain saturated fat and cholesterol, a deadly combination when consumed in excess on a regular basis.

Adding sodium to the mix along with a low intake of fruits, vegetables and whole grains, makes the problem even worse. Unfortunately, these are all hallmarks of the typical American diet. It is not too late, however, to get started on a better path! Check out ways to improve your diet during National Cholesterol Education Month at: http://www.americanheart.org/ or the Cholesterol Education Month Web Site of the NHLBI. Make September YOUR personal month to become educated about cholesterol.

Have You Had Your 5-A-Day?

2009-09-09T16:40:00.001-07:00

September, used to be National 5-a-day Month, but is now called Fruits and Veggies—More Matters. Although the name has changed the campaign is the same: encourage Americans to eat at least 5 servings of fruits and vegetables daily to improve their health.

Eating a variety of colorful fruits and vegetables provides important vitamins, minerals, fiber and phytochemicals that help protect your body against the effects of aging and reduces the risk of heart disease and cancer.

It is estimated that only one in four Americans eats 5 or more servings of fruits and vegetables daily. We want you to help improve that statistic by increasing the number of servings you eat each day!

If you include one fruit with each meal and eat a cup of vegetables at dinner, you can reach the minimum 5-a-day. Another strategy is to make a smoothie by blending more than one fruit with nonfat yogurt, providing two fruits in one serving. To determine exactly how many servings you need per day, and for additional tips and recipes,
go to www.fruitsandveggiesmatter.gov

Bring Your Summer Habits Into Fall--from Your Wellness Coach

2009-07-30T10:50:00.000-07:00

Happy August! What is it that makes summer, and by extension August, so wonderful? Many people frequently talk about being more inspired to eat well & exercise; the light, the great weather, less stress. There are a lot of positive life changes made just for the summer. August is a great time to look a little closer at those things that make summer great & begin to create a bridge, that allows us to continue those things during the other parts of the year. Below is a brief exercise to help do this. This exercise is especially great to do whenever you’ve come through a period of time when you felt especially good, healthy, positive, etc.

Grab a piece of paper & pen and write down answers to the following questions. There is no right answer, just write what comes to mind: What are the things you do in the summer that may be different from the rest of the year? How is daily life better, or perhaps easier for you, in the summer? What allows you to do to those things; more time, more light, better weather? Just write what comes to your mind.

Next, start to look at the future; perhaps just September & November for now. List all of the things you see on the horizon that may change the good feelings you’ve cultivated over the summer. School & work commitments are the most common amongst my clients. What is their impact on you? For example, the kids go back to school. This means carpool, after school activities; therefore mornings are going to be crazy there will be less time for exercise.

Finally, let the past educate your future. Start looking at what summer activities you can bring forward into the winter? Now obviously “lounging on the beach with a good book” probably wouldn’t be as enjoyable in the winter as it is in the summer, unless you live in Hawaii, but lounging with a book can be done throughout the year. If this is an important part of your stress management plan in the summer, then it should be part of your stress management plan in the winter also. Perhaps, this activity needs to be changed to “lounging in front of a fire reading a book” or perhaps “staying in bed & reading on a rainy morning.”

If your activity is higher in the summer and you find that you have more energy because of that increased activity, “walking in the park everyday” should stay a part of your winter activity plan. With a good jacket, hat & gloves the weather needn’t be perfect to maintain your healthy lifestyle. So it may not be sunny & warm, but crisp & cool has its benefits too. Get creative and again use the knowledge you have now to build a plan for your future.

It’s easy to compartmentalize our lives; what is done in the summer is done in the summer, what is done in the winter is done in the winter. There are obviously some good reasons for this, but the problem lies when we stop doing the summer things in summer, that can be done year round, just because it’s no longer summer. Just like eating breakfast for dinner; sometimes it’s great to change things up a bit.

2009-07-17T22:33:00.000-07:00

Nature’s Gift – Phytochemicals
If you have been reading about health lately, you have probably come across the term “phytochemical”. In honor of July’s National Blueberry Month, the following is a primer on this commonly used, but often confusing word. The confusion is justified…at last count there were several thousand different phytochemicals identified! There is still a lot we don’t know about these compounds that are naturally present in plant-based foods.

What we do know is that dietary phytochemicals are good for us. The polyphenols are the most abundant dietary subclasses including flavonoids (60% of all polyphenols) and phenolic acids (30% of total polyphenols). The concentration of polyphenols is influenced by the plant variety as well as environmental factors including geographic region, growing season, and storage. The estimated dietary intake of polyphenolic compounds varies widely.

The role of many phytochemicals in nature is to act as versatile protectors against the variety of harsh elements that a growing plant faces on an almost daily basis – ultraviolet rays, wind, rain, environmental pollutants etc. Research suggests that the many mechanisms that phytochemicals use to preserve and protect plants are transferred to the humans who eat them. Dietary phenolic intake, in particular, is associated with reduced risk of important chronic diseases and conditions including the big ones – heart disease, cancer, stroke, high blood pressure and maybe even improved brain function, bone health and diabetes.

Polyphenolic compounds also account for the color, flavor, taste and metabolic activity of plant-based foods. Deeply colored fruits and vegetables and the outer skins/peels of many plant foods are particularly rich sources. Grabbing a handful of blueberries is a great way to start increasing your intake of important phytochemicals. But don’t forget to include a variety of fruits and vegetables in your diet. The mixture of colors indicates the variety of phytochemicals your body will benefit from!

It's Baked Bean Month!

2009-07-09T11:17:00.000-07:00

Did you know July is National Baked Bean Month? What a great side dish to bring to your next picnic or BBQ this summer! Beans are a very healthy choice, containing many nutrients, but not too many calories! Along with all the nutrients, baked beans are a lower food safety risk than potato salad at your picnic.

Baked bean dishes are made with either great northern or navy beans, which are both rich in fiber, protein, potassium, phosphorus and magnesium. For individuals with diabetes, the sugar or molasses used to make baked beans will significantly increase the carbohydrate content of the dish. Therefore, you will need to account for the extra grams of carbohydrate or consider making another bean dish that will still provide the healthy nutrients without the added sugar.

For a vegetarian baked bean recipe or other bean dishes, visit www.mealwell.com.

Outdoor BBQs/Picnics - snacking

2009-06-19T19:02:00.001-07:00

In the month of June we see an increase in the number of BBQs, picnics and backyard parties, not only to celebrate Father's Day or a graduation or two, but simply to embrace the return of summer and get a little taste of our more primitive roots - cooking meat on an open fire in the great outdoors.

When hosting such an event, there are a number of things you can do to provide healthy and tasty alternatives to a perhaps not-so-healthy traditional BBQ. Read the previous posting to get some ideas.

When attending a BBQ as a guest, you may not have a say in what is served and that is when you need to be a bit creative if you want to avoid falling into old habits and overdoing it on consuming fats, calories and sodium.

If vegetables are available for munching before dinner, place yourself near them. Then when you grab a bite to eat, you'll be choosing a great alternative to the chips and dips often served. Chips are fried, and considering the amount of fat and calories they contain, you may want to refrain from them completely in favor of something else. Even though salsa is healthy as well as tasty, the chips you dip into it should be eaten at a minimum. See if the host has provided a dipping option other than chips (veggies?) and if so, choose the healthier alternative.

Cheeses are often served as hors d'oeuvres and feel free to sample what is provided, but, remember, cheese should be eaten in moderation. Although it qualifies as a dairy product, a serving size is only one and a half ounces, equivalent to 2 slices or a "cube" roughly the size of your thumb.

If you only notice unhealthy snacks, consider waiting until dinner before eating anything so that you have more options available to get something nutritious.

It is often forgotten that drinks(both alcoholic and non-alcoholic)can add a lot of calories to our daily intake and it's easy to have a few of them when partying in an outdoor setting - especially when it is hot. Make sure that you keep well hydrated with water so that you don't find yourself filling up on empty calories. See if your host is offering non-caloric drinks like seltzer water or iced teas. If so, choose those instead of sugary soft drinks, beer, wine, or mixed drinks.

In any event, enjoy yourself while visiting with family and friends. Switch your focus to the people and not the food. Make good choices when deciding what to eat and don't fall into old habits. If you are tempted by unhealthy snacks before dinner, try to position yourself so that it is an effort to get to them. In the end, you may find that you enjoy your dinner more when you don't fill up on snacks and drinks before hand.
JS

Grads and Dads - Hosting

2009-06-12T14:49:00.000-07:00

The month of June includes Father's Day and graduations! Americans traditionally celebrate these occasions with backyard parties and barbeques. We look forward to scrumptious food shared with family and friends while sitting around the garden or pool and taking breaks for a game of croquet, badminton or volleyball. Before the barbeque is ready, we sip drinks and eat hors d'oeuvres, sometimes getting our fill before we even have our meal. Then there is the cake with the special greeting to acknowledge the dad or grad. Who can resist eating a piece of it and risk not sharing in the celebration?

With food being the focus of many of our celebrations, there are many opportunities to create healthy alternatives to what may traditionally not be so healthy. If you are the one planning the food for the celebration, be creative in your approach. Dispense with the traditional chips and dips and provide a colorful tray of raw veggies with a yogurt-based dip (as opposed to salad dressing which can be loaded with fat and calories). If you are serving a large crowd, you may want to have a variety of options for your guests. Try a hummus dip with pita wedges (instead of pita chips, which are high in fat and sodium). Or place some baba ghanoush in a small bowl surrounded by a medley of vegetables that differ from those in the veggie tray. All of the dips can be made in advance and the recipes are available on the Meal Well website.

For drinks, instead of offering high fructose corn syrup laden soft drinks, have cold seltzer water available for those who enjoy the "fizz" and provide some sliced lemons, oranges or limes for guests to squeeze into their glasses. If someone just has to have their drink sweetened, provide some honey, sugar, or a simple syrup (sugar dissolved in water) for guests to add to their seltzer water. In general, people will add less sugar to a drink than is in a typical soft drink.

Iced tea is another alternative to high calorie drinks. But be careful if you are buying the bottled iced tea. It can be as full of sugar as a regular soft drink. Instead, make your own iced tea and make it appear special by serving it in a beautiful glass decanter. Iced tea is inexpensive and very easy to make. And you can offer it unsweetened. Let your guests decide whether they need to add something other than a twist of lemon. Worried about caffeine? Make some herbal teas too! There are many kinds available that have natural flavors and some even taste a bit sweet.

If you are barbequing, marinate some vegetables and chicken to throw on the grill instead of hamburgers and hotdogs. Peppers, zucchini and yellow squash, onions (sliced thickly) and eggplant (to name just a few) not only pick up some great flavors on the grill, they are tasty and colorful. Chicken is a leaner alternative to beef, just refrain from eating the skin if you want to keep the fat content down. You can throw on some garden veggie burgers for a vegetarian treat and remember, you don't have to be a vegetarian to eat them! Some people like to marinate and cook up a large portabella mushroom in lieu of a steak. Try it, you might like it.

For dessert, you can have your cake and eat it too. If you have time and want to make it yourself, choose a recipe that has some redeeming value. A carrot cake, for example. You can always substitute applesauce for some of the oil in a cake recipe to make it lower in fat and calories. And when you frost it, don't use as much as the bakeries do.

If you decide that you want to have that specially decorated cake from the bakery, go for it. The cake can be the centerpiece of the dessert but it need not be the highlight. Offer an array of fresh fruit along with the cake. Dish up small servings of it with the fresh fruit and a dollop of vanilla yogurt as a real treat. Your guests will be satisfied, and you will be happy knowing that you provided not only a wonderful dessert, but that it capped off a healthy meal fit for a grad (or a dad)!
JS

Are You Eating Enough?.....Fruits and Vegetables That Is!

2009-05-29T15:40:00.000-07:00

Most Americans do not eat the recommended number of servings of fruits and vegetables daily. These foods contain valuable vitamins, minerals, fiber and other naturally occurring substances that can help protect your body from developing chronic diseases, such as stroke, other cardiovascular diseases and some types of cancer. Research shows that our body gets greater benefit from eating whole fruits and vegetables compared to taking supplements containing the same nutrients.

Depending on your age, gender and activity level, the USDA recommends 5 to 9 servings per day of fruits & vegetables combined. For example, older women and younger children need 3 vegetable and 2 fruit servings, while active men and teen boys need 5 vegetable and 4 fruit servings daily. To determine how many fruits & vegetables you need, go to the Center for Disease Control website at http://www.fruitsandveggiesmatter.gov

What is a serving size?
Vegetables: ½ cup; or leafy vegetables 1 cup (i.e. spinach, lettuce, collard greens, etc.)
Fruits: ½ cup slice, 1 medium, or ¼ cup dried

Remember to THINK COLOR when choosing fruits and vegetables to maximize the variety of nutrients you get . Examples include red strawberries, green spinach, orange sweet potatoes, purple plums, black beans, yellow corn, and white onions.

Focus on Fruit as One Way to Improve Your Health and Reduce Risk of Stroke

2009-05-29T14:00:00.000-07:00

In keeping with National Stroke Awareness Month, May is a perfect time to embrace a fresh new beginning as gardens and grocery stores alike begin to blossom with the color of seasonal, fresh fruits and vegetables. There are many ways to add this color to your diet and benefit from the many nutrients found in fruits and vegetables. These foods are not only great sources of potassium, our nutrient of the month, but are also rich in dietary fiber, folic acid, vitamin C, and vitamin E. They are naturally cholesterol-free and low in fat, sodium, and calories. Adding more plant-based foods to your diet is not that difficult and has many benefits beyond reducing your risk for stroke, including lowering risk of cancer, cardiovascular disease, high blood pressure, obesity and maybe even improved brain performance, vision, and bone health.

Focusing on one new healthy behavior, such as increasing one food group at a time, is a good way to start improving your diet. For example, one easy tip for incorporating fruit into your diet is to focus on fruit as a “topping” at each meal. Fresh or dried fruit is very tasty as an addition to cereal, yogurt, smoothies, sandwiches (try fruit with tuna or peanut butter!), salads, rice dishes, crepes, low-fat baked desserts, sherbet, or low-fat ice cream . Get creative and see if you can come up with new ideas for adding fruit to each meal or snack. Pretty soon you will be benefiting from adding a rainbow of color and an assortment of nutrients to your diet!

May is National Stroke Awareness Month

2009-05-21T23:07:00.000-07:00

Did you know there are many things you can do to help manage your risk factors for stroke? High blood pressure is one of the leading controllable causes of stroke and a diet low in sodium and high in potassium can help to reduce blood pressure. So try limiting the salt shaker and processed foods, while adding potassium-rich foods to your diet to help lower your blood pressure and risk of stroke! Bananas, cantelope, tomatoes, cucumbers, oat bran and lima beans are just a few of the delicious foods that are high in potassium.

Did you know high cholesterol, diabetes, and obesity are also controllable risk factors for stroke? By incorporating fruits and vegetables, whole grains, and legumes into your diet, you can help to reduce cholesterol, better manage your diabetes and drop a few pounds.

More On Antioxidants

2009-04-16T09:19:00.000-07:00

Along with choosing produce from a "rainbow of colors" to maximize your intake of antioxidants, you can incorporate many spices that contain antioxidants as well. Cook with herbs and spices, such as ginger, basil oregano, clove, cinnamon, turmeric, paprika, chili powder, curry powder and mustard seed. For more information about antioxidants, see the archived article titled, Antioxidant-Rich Foods.

Fueling Before Workout

2009-03-19T07:00:00.000-07:00

The thought of eating in anticipation and preparation of a workout is often times a foreign concept, especially for those participating in early morning exercise, i.e. the “6 am-ers”. This is also common in those trying to lose weight. The fact of the matter is your pre-exercise meal can make all the difference in the intensity and performance of your workout. Poor carbohydrate stores and low blood sugar is certainly not the recipe for maximizing your training time and overall performance. You have gone out of your way to carve out time for your workout, so why not make the most of it?

Specific pre-exercise meals for workouts such as a standard one hour session can occur 2-4 hours prior to the onset of exercise and can range from 400 to 800 calories. There will be some variability between athletes and their tolerance levels, but with some trial and error, an optimal meal time and meal content can be dialed in.

The meal or snack should contain complex carbohydrates to help restore some of your used glycogen stores and help elevate and maintain blood sugar levels. These foods should be relatively low to moderate in fiber to ease digestion and to reduce the risk of gastrointestinal discomfort. Some additional protein in the meal, either from a protein source (e.g., animal product) or a carbohydrate-rich protein source (e.g. dairy products) will help maintain blood glucose levels by delaying the digestion and absorption of carbohydrate from the meal.

Pre-exercise fluids are also helpful to performance and recovery. Recommended intake is as follows: fluids with carbohydrates like milk or juice 2 hours before your workout (approximately 2 cups or 16 fl oz). Drink water or a sports drink 1 hour prior (1 cup or 8 fl oz) and 30 minutes prior (1 cup or 8 fl oz) to your workout. These fluids will reduce the risk of nausea or stomach cramping vs. highly concentrated fluid sources such as juice.

The closer you get to the onset of your workout, the smaller the meal/snack and the less protein to help maintain blood sugar and reduce stomach upset. The bottom line is, each athlete responds differently and therefore, individual preferences and tolerances need to be addressed to optimize training and competition.

If the idea of eating something before a workout sounds unappealing to you, my suggestion would be to try something very simple such as a glass of juice, a piece of fruit or a slice of toast. Something is better than nothing (and for you early am-ers, eating 2-4 hours before is not very practical). You never know, you might actually feel and perform better and consider adding more to your pre-exercise snack.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

Catechins & Athletic Performance

2009-03-18T07:00:00.000-07:00

“A fellow runner told me that drinking green tea will help with endurance running. Is this true, and if so, how much per day would you have to drink?”

Green tea contains a class of compounds known as catechins. Catechins have been shown to protect against heart disease and cancer. In addition, catechins have been shown to increase energy expenditure, fat oxidation, and improve endurance capacity.

Most research investigating the effects of catechins uses a green tea extract, which is a more concentrated form of catechins. A recent study using mice found an increase in fat oxidation and endurance capacity using a green tea extract containing 350 milligrams and 890 milligrams of catechins. A cup of brewed green tea provides 10-40 milligrams of catechins. The extract is comparable to 72 and 178 fluid ounces of brewed green tea per day respectively. A recent human study, using 270-1200 milligrams of catechins from green tea extract plus 200mg of caffeine per day, showed an increase in fat oxidation, which in turn could spare glycogen stores and increase endurance capacity during exercise. However, caffeine alone has been shown to increase fat oxidation.

In summary, while there are positive effects of green tea extract on fat oxidation, further investigation is needed with humans to evaluate green tea extract’s effect on exercise performance.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

“What can you tell me about fruits and vegetables and how important are they in the diet?”

2009-03-17T07:00:00.000-07:00

Studies show diets high in fruits and vegetables help reduce the risk for heart disease, stroke, cancer, obesity and diabetes. They contain the following important nutrients:

Carbohydrate, containing both simple and complex. Our bodies use carbohydrate as a source of energy. In fact, our brains primarily use carbohydrate to function.
Fiber. a non-digestible form of carbohydrate. There are two types, soluble and insoluble. Fruits and vegetables contain both, but fruits contain more soluble fiber and vegetables contain more insoluble fiber. Soluble fiber, in the intestine, binds cholesterol and removes it from the body via stools. Insoluble fiber acts as a bulking agent in the intestine helping remove undigested particles and speeding the passage of waste. High fiber diets also support weight loss and weight maintenance.
Vitamins and minerals, essential for overall health. Some vitamins like vitamin C, carotenoids (including beta-carotene the preformed form of vitamin A in plants), folate, and vitamin K can be hard to find in the other food groups.
Phytochemicals, found primarily in plants. They are disease fighting compounds, acting as antioxidants and altering markers associated with disease.

Fruits and vegetables are nutrient dense foods. This means they have lots of nutrients for the amount of calories. The more color you add to meals and snacks from fruits and vegetables, the more valuable nutrients you add to your diet. In fact, the USDA’s 5-a-Day campaign recommends at least 5 servings of fruits and vegetables a day, in particular 9 servings for men, 7 servings for women. How many servings do you eat?

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

Potassium in Foods

2009-03-16T07:00:00.000-07:00

Hi, I read your article in the paper today and was wondering if you could help with a low potassium diet. I am going on a cruise and the doctor told me to cut down on the potassium. Can you help?

Potassium is a mineral found predominately inside cells of plants, animals, and humans.

Potassium is important for nerve impulse transmission and fluid balance.

High blood potassium, known as hyperkalemia, can cause heart beat irregularities and may result in a heart attack. For the most part, our kidneys filter and remove any excess potassium from the body.

Potassium is predominately found in fruits and vegetables. However, not all fruits and vegetables are created equal. Below are lists of high and low potassium foods.

High potassium foods (fresh, canned or juice):

Fruits: apricots, avocados, bananas, dates, figs, kiwi, mangos, melons, nectarines, oranges, papayas, peaches, prunes and their respective juices
Vegetables: artichokes, beans (dried), leafy green vegetables, parsnips, potatoes (including French fires and potato chips), pumpkins, tomatoes (including paste and sauce), winter squash, yams
Other: yogurt, chocolate, custard, lentils, nuts, pudding, salt substitutes and sport drinks

Lower potassium foods (fresh, canned or juiced):

Fruits: apples, blackberries, blueberries, cranberries, grapes, pears, pineapple, raspberries, strawberries
Vegetables: cabbage, celery, corn, crookneck squash, cucumber, eggplant, lettuce, onions, peas, peppers, radish, summer squash, zucchini
Other: bread products, non-dairy creamer, pasta, rice and tortillas

If your potassium level is high, avoid foods containing high potassium and choose foods lower in potassium. If your potassium level is low, choose high potassium foods more often.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

“What are whole grains and how much of our carbohydrate intake should contain whole grain foods?”

2009-03-15T07:00:00.000-07:00

Whole grains, including wheat, corn, rice, oats, barley, quinoa, sorghum, spelt and rye, are foods that can be eaten in their “whole” form. The “whole” form is defined by their natural state grown in the field and contains all three distinctive parts of the grain:

Bran: the outer skin, contains B vitamins, antioxidants and fiber.
Germ: the embryo that will sprout into a new plant, contains B vitamins, some protein, minerals and healthy fats.
Endosperm: the energy needed for the young seed to grow, composed predominately of carbohydrate.

Refining the grain strips the seed of the bran and germ and removes many of the valuable nutrients. Processors add back some vitamins and minerals but do not replace protein, fiber and many other vitamins and minerals. Whole grains are far superior to refined products. In fact, eating whole grains has been shown to reduce the risk of heart disease, stroke, cancer, diabetes and obesity.

The best way to identify whole grains is to first check the package label. Look for “Good source of whole grain,” “Excellent source of whole grain” or “100% whole wheat.” Second, review the ingredient list on the food label. Ingredients are listed from greatest to least quantity by weight. Look for the first ingredient to be “whole wheat flour” or “whole oats”. If it is the second ingredient, the food may contain as little at 1% of whole grain.

Lastly, the 2005 Dietary Guidelines recommend eating at least half of our grains as whole grains, about 3-5 servings of whole grains per day. One serving has at least 16 grams carbohydrate, equivalent to less than an ounce, from whole wheat flour or whole oats. Examples of foods containing whole grains include bread, pasta, and cereal. Overall, the average American eats less than one serving per day, and over 30% of Americans never eat whole grains.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

“I’m a vegetarian. What are good sources of vegetarian protein, and how do they differ from animal protein?”

2009-03-14T07:00:00.000-07:00

Many people are adopting vegetarian diets for health, ecological, religious, spiritual, economical and ethical reasons. There are multiple versions of ‘vegetarianism’. For instance, some consider themselves vegetarian but eat eggs, therefore making them ‘ovo-vegetarian’. Others may eat eggs, fish and poultry but no red meat classifying them as ‘ovo-pesco-pollo-vegetarian’. Strict vegetarians do not eat any animal products. If strict vegetarian diets contain a variety of plant foods they can meet a person’s nutritional needs, but poor choices can make it difficult to meet all nutrient needs, including protein. Excellent sources of protein in the vegetarian diet include nuts, seeds, legumes (black beans, garbanzo beans, kidney beans, lentils, pinto beans), grains (rice, wild rice, whole wheat breads, cereals, pastas), soy (soy milk, tempeh, tofu), and meat substitutes (vegetarian burger, veggie hot dog, soy cheese and other meatless products).

The significant difference between plant protein versus animal protein is the essential amino acid profile. Amino acids are the building blocks of protein in the body. There are 20 amino acids, 9 of them are essential, meaning the human body does not make them and requires them from the diet. Animal protein contains all 9 essential amino acids, thus making it a complete protein. Plant proteins are considered incomplete proteins because they are missing one or more of those essential amino acids. However, by mixing plant protein sources in the diet throughout the day, all 9 essential amino acids can be consumed. For instance, combining rice and beans in a meal complement each other because grains provide the essential amino acids that legumes lack and vice versa. Soy is one plant exception. Soy is considered a complete protein. Overall, protein needs for vegetarians may differ. Although there is no research stating vegetarians have higher protein needs, it has been suggested that vegetarians may need to consume approximately 10% more protein than non-vegetarians to account for the lower digestibility of plant proteins compared with animal proteins.

Other differences between food sources of plant and animal proteins include varying nutrient content. Animal protein sources often contain cholesterol and are typically higher in total fat and saturated fat. Excessive intake of these nutrients has been associated with increased risk of cancer and heart disease. Plants are cholesterol free, relatively low in fat and saturated fat, and are high in fiber thus reducing the risk for cancer and heart disease. There is also disparity in vitamin and mineral content and availability among plant and animal food sources. For example, animal protein has more iron and it is more available for absorption per serving compared to iron found in plant proteins. Additionally, vitamin B₁₂ is found only in animal products with fermented soy products being an exception.

In summary, vegetarian diets can meet protein needs when careful, well-educated choices are made on a daily basis.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

Antioxidant-Rich Foods

2009-03-12T04:00:00.000-07:00

What are antioxidants? They are substances in food that our body absorbs and uses to prevent or slow oxidative damage from occurring in our cells and tissues. The body naturally produces free radicals, and antioxidants work like scavengers to stabilize the free radicals, preventing or repairing cellular damage, which slows aging and may prevent or delay degenerative diseases. Antioxidants are present in foods most commonly as vitamins, minerals, carotenoids, and polyphenols. One way to identify foods rich in antioxidants is by their colors—the red of tomatoes and strawberries; the orange of carrots and oranges; the yellow of corn and mangoes; the blue-purple of blueberries, blackberries and grapes.

Although clinical trials have not as yet established a direct causal link between antioxidants and specific medical conditions, research indicates there are many potential health benefits from eating foods rich in antioxidants. Research suggests antioxidants may provide protection against conditions such as cancer, cardiovascular disease, cognitive impairment, Alzheimer’s disease, immune dysfunction, cataracts and macular degeneration.

The results of clinical trials using antioxidant supplements have not provided conclusive evidence of health benefits. Therefore, current recommendations are to consume antioxidants from whole foods, instead of supplements.

How much do we need? The U.S. government and many health organizations recommend at least 5 servings of colorful fruits and vegetables and 6 to 11 servings of grains daily, with half of the servings from whole grains to maximize antioxidant intake. A typical serving size for fruits and vegetables is 1 medium or ½ cup. For grains, a serving is ½ cup cooked, ¾ cup dry cereal, and 1 slice for most breads. The list below provides examples of foods rich in antioxidants to choose regularly:

THE BEST OF THE BUNCH:

BERRIES: Blueberries, Blackberries, Strawberries, Cranberries, Raspberries, Cherries
BEANS: Red, Kidney, Pinto, Black, Soy
VEGETABLES: Broccoli, Tomatoes, Spinach, Carrots
OTHER FRUITS: Red grapes, Oranges, Grapefruit, Kiwi, Plums, Cantaloupe
WHOLE GRAINS: Quinoa, Bulgur, Brown or Wild Rice, Whole Wheat Bread and Pasta, Wheat Berries, Oats
OTHER: Green or Black Tea, Red Wine, Garlic

The Bottom Line: Antioxidant research continues to grow and the message remains that antioxidants should be obtained from whole foods, primarily fruits, vegetables and whole grains to potentially reduce disease risk and improve overall health and aging.

Back to School

2009-03-11T08:55:00.000-07:00

There was a time when packing a school lunch was simple. Sandwich, apple, treat, repeat.These days, choices range from chocolate covered granola bars and candy-covered yogurt, to pre-packaged nachos and other high-fat favorites.What's a parent to do?The Enterprise asked registered dietitian Dianne Hyson her tips on packing healthy school lunches that kids will actually eat.If you've never tried a zebra sandwich or wondered if banana chips count as a fruit, read on...Tip 1: Involve the kidsMake sure your back-to-school shopping includes a trip to the grocery store with your children, says Hyson, who chairs the Family and Consumer Sciences Department at Sacramento State.

Research shows that when children are involved in the packing and preparing of lunches, they have more interest in eating what they pack.Before you go, Hyson suggests sitting down with your child and discussing the ground rules of grocery shopping. If not, you could end up with a cart full of snack food.She allows her daughters to pick out one or two 'sometimes foods.' You decide when that special 'sometimes food' can be eaten, Hyson explains. When you create a situation of 'forbidden foods,' Hyson warns it makes children want it more and sneak it when they can. A couple of additional shopping tips: Feed them before you head to the store, says Hyson, and make it fun. This is not the time for a quickie grocery trip.

Tip 2: Compromise. Hyson has been packing her daughters' lunches for more than a decade and she's not afraid to throw in a slice of white bread.But it's just a slice. The other slice, she assures, is whole-grain. 'We call it a zebra sandwich.'There are plenty of opportunities to compromise your way to a healthy school lunch, according to Hyson.They want cereal for lunch? Give it to them. 'Put it in a baggy as their lunch dessert,' she advises. 'Having dry cereal for lunch is actually fine, especially if it's a fiber containing cereal.' Got to have those Oreos? Toss them in your cart as your 'sometimes food,' Hyson suggests.'You have to be flexible with kids,' she says, adding that lunch is only one of their meals.'If it's not perfect, it's going to be OK.'

Tip 3: Pack protein. For sustaining children throughout the school day, nothing beats protein, according to Hyson.Not a fan of turkey sandwiches? No problem.Hyson's picks are string cheese, nuts and tofu. It can even be as simple as tossing a slice of lunch meat in a baggy, sans the bread. And finishing off the meal with cheese will help eliminate any sugar left on the teeth and gums, adds Hyson.She also likes bean and cheese burritos, including some pre-packaged varieties found on grocers' shelves. Look for burritos that are less than 3 grams of fat per serving with less than 700 grams of sodium.Just wrap the burrito in a paper towel and toss it in the microwave. After heating through, add a layer of tinfoil and toss it in the lunch bag.While hard-boiled eggs and tuna are great sources of protein, many kids don't want them in their lunch because it makes it 'smell bad,' explains Hyson.Respect their concerns and eat these items at home, she advises.

Tip 4: Add some crunch. If your child is taking a 'pass' when it comes to fruits and vegetables, Hyson says look to alternatives, like dried fruit. 'It's still fruit.' Even fruit juice is fine, although you don't want it to be your child's only fruit source, Hyson warns.Read the label carefully. Look for drinks that say 'fruit juice' and not just 'fruit drink.' And watch out for the sugar.'Any of the brands that you see high fructose corn syrup as the first ingredient, that's going to be a problem.'Hydration during the day is important, Hyson adds.'Kids can become tired, think they are hungry when they are actually thirsty, and they get irritable and unfocused with thirst.'As for vegetables, add a dipping sauce and they are more likely to crunch away.

Tip 5: Watch the sugar. Hyson warns parents to be careful when choosing items that may be deemed healthy, but are loaded with sugar.'Yogurt is a double-edged sword for me,' she says. Hyson points to the novelty yogurt that comes complete with its own packet of sprinkles. 'They have changed yogurt into liquid candy bars,' she says.And some granola bars aren't much better. Be leery of any granola bar that lists sugar as one of the first ingredients, Hyson says. She also steers clear of granola bars with fewer than 3 grams of fiber.As for those energy drinks, just say no, Hyson says. 'They are completely out of place in a kid's diet. It sets them up for an elevated high and then that crash.'In addition to the sugar content, the drinks are loaded with caffeine. Children can become irritable, even addicted to the caffeine.'It's a misnomer to call them energy drinks,' says Hyson. 'They should be called 'temporary high drinks.'

Reprinted with the permission of the author and The Davis Enterprise.

By Julie Rooney, Davis Enterprise Staff Writer, September 9, 2008

WHAT IS A “SERVING SIZE”, ANYWAY?

2009-03-08T15:35:00.000-07:00

A serving size is a description of a single portion of food and is often used to compare similar foods that contribute to your daily recommended total for each food group. The serving size is designed to help you determine what is a healthy amount to eat per meal and per day. Serving sizes are different for various kinds of food (liquid versus solid foods and cooked versus raw foods). In many cases, the amount specified as a “serving size” on a food label is smaller than the amount typically eaten. Many of us tend to underestimate the amount of food we eat.

When eating at home, try pouring your usual portion of cereal and estimate the amount in the bowl. Then pour it into a measuring cup to confirm the amount. Next, compare it to the serving size listed on the Nutrition Facts label. Frequently, the portion we eat is two, three, or four times the amount on the label.

The list below can help you visualize or “eyeball” a portion size for specific food groups to use in everyday life:

A woman's fist or baseball - one cup serving of vegetables or fruit or a medium piece of fruit. A rounded palm - about one half cup cooked or raw veggies or cut fruit; ½ cup of cooked rice or pasta; a snack serving of chips or pretzels.
Deck of cards - a 3-4 ounce cooked serving of meat, fish or poultry – such as, one small chicken breast, ¼ pound hamburger patty or a medium pork chop.
Golf ball or large egg - one quarter cup of dried fruit or nuts.
Tennis ball - about one cup of ice cream or cottage cheese.
Computer mouse - about the size of a small baked potato.
Compact disc - about the size of one pancake or small waffle.
Thumb tip - about one teaspoon of peanut butter or other spread.
2 Dominoes - a 1-ounce serving of cheese.
Check book - a 3-ounce serving of cooked fish

By measuring and visualizing your serving sizes, you can create a healthier balance of the food groups your body needs to meet your nutrient needs.

EATING OUT & STAYING HEALTHY—IS IT POSSIBLE?

2009-03-06T10:02:00.000-08:00

Yes! You can dine out! Whether fast food, casual dining or high-end restaurants, it is possible to make healthy choices. Many restaurants offer meals that are low in saturated fat, trans fat and cholesterol—and still taste delicious! In addition, many foods on the menu can be altered to meet your needs. Don’t hesitate to ask your server to make adjustments to a menu item to lower the calories and fat content.

Just as important, however, is the portion size! Many entrees are double the recommended portion, so help control the calories and your weight by asking for a smaller portion, sharing with someone or taking half of your meal home to enjoy another day!

Some sure-fire strategies to make your restaurant meal healthier:

· Choose entrees that are baked, broiled, grilled, or roasted. Or request an entrée be prepared this way if not listed on the menu.

· Limit entrees & side dishes described as fried, au gratin, escalloped, breaded, crispy or creamy. Choose steamed, poached, raw or baked.

· Request that gravies, sauces, dressings and condiments be served on the side so you can control the portion.

· Choose fish, skinless chicken most of the time; pork tenderloin or beef sirloin occasionally.

· Be aware that not all vegetarian dishes are healthy. Limit entrees high in cheese, cream sauce, eggs, and butter. Limit fried and sautéed dishes.

· Choose tomato-based and broth-based entrees.

· Select entrees containing fruits and vegetables, but low in sauce, cheese and butter.

· Order a double portion of vegetables without sauce or butter. Sprinkle with Parmesan cheese or spices if additional flavor is needed.

· Choose baked potato topped with salsa or steamed vegetables instead of higher calorie side dishes.

· For dessert, choose fruit, frozen yogurt, sorbet, or sherbet.

· Choose water, diet soda, unsweetened tea or coffee instead of regular soda, flavored coffee drinks or alcohol.

· Before going out to eat, identify healthy entrée choices by using the restaurant’s website. Many restaurants provide nutrition information on-line or in their stores.

· When nutrition information is available, choose menu items with less than 10 grams of total fat per serving.

Virtually all restaurants have or can prepare a healthy meal for you to enjoy, if you are willing to review the menu carefully and ask the server to prepare an entrée to your needs. Eating out is a social, enjoyable experience that we all can enjoy…and be healthy!