Choose filling, nutritious foods
Choose foods that are filling and nutritious without a lot of calories and fat.
Generally, bulky foods with high fiber and water content (and some protein) are
the most filling with the least amount of calories. Adding a small amount of fat
to a meal is a good way to feel fuller because it slows the pace at which the stomach
empties. Consider a mini serving (200 calories or less) of a fat-based food, such
as two tablespoons of nuts, peanut butter, cheese or avocado. For more information
or suggestions, visit
Dietary Guidelines for Americans, published by the Department of Health
and Human Services and the Department of Agriculture.
Portion Control
When eating healthy, you can still eat your favorite foods, but learn to decrease
portion sizes by up to half. For most healthy adults, each meal (three per day)
should not exceed 400 calories and 15 grams of fat for women, and 600 calories and
25 grams of fat for men. To satisfy hunger between meals, add two snacks at 200
calories each for women and 300-calorie snacks for men.
Choose whole grains
Whole grains retain all of the essential parts of the entire grain seed, making
them higher in fiber, vitamins and minerals than refined grains. Food like white
rice is literally “polished” to remove the outer bran layer, stripping
it of its nutrients. Studies have shown that consumption of whole grains lowers
the risk of many health conditions, such as type 2 diabetes, cardiovascular disease,
colorectal cancer and obesity. The American Diabetes Association recommends 38 grams
of fiber a day for men and 25 grams for women.
Snack smart at parties or gatherings
Remember, sugary foods or foods with refined carbohydrates and white flour can cause
your blood sugar to spike. Its fall to a normal level is usually what triggers hunger
attacks. If you’re entertaining a large crowd, try snacks with complex carbohydrates
like fruit or veggie platters or whole-grain crackers with low-fat cheese. If you
must have potato chips, try baked ones without trans fats. Serve hummus, homemade
salsa or guacamole instead of a high-calorie, high-fat dip.
Shop around the edges
When you go to the grocery store, it’s a good idea to do most of your shopping
in the perimeter of the store. In most stores, this is where you’ll find fruits,
vegetables, fish, meat, and other healthy choices. Often, food with a lot of preservatives,
sugar and salt (such as cookies, potato chips and candy) are found in the center
aisles because they have a longer shelf life.
Forget the fads
One day the “experts” say one thing. Then they say something else. Then
it switches back. With their emphasis on short, “newsworthy” pieces,
the media often only report the results of single studies, and many stories are
chosen simply because the results run contrary to current health recommendations.
Often, these diets lack major nutrients such as dietary fiber and carbohydrates,
as well as select vitamins, minerals and protective phytochemicals, such as antioxidants.
Look at health information and advertising with a more discerning eye, and talk
to a doctor or an expert before you try anything. The best guide is USDA’s
MyPyramid. Visit MyPyramid
to learn more.
Eat breakfast
Mom was right – breakfast is the most important meal of the day. Studies have
shown that eating breakfast can help you lose weight or maintain weight loss by
preventing you from gorging on food later in the day. A healthy breakfast (low-fat,
containing protein and fiber) may also sharpen your mental abilities in the morning.
If you’re in a rush, grab a banana or apple on your way out the door. Beware of
sugary cereals or breakfast bars that claim to have nutritive value. For more on
the benefits of breakfast, visit WebMD.
Eat smaller, more frequent meals
Eating small (emphasis on “small”) meals regularly throughout the day
supplies your body with a steady stream of nutrients, which helps keep blood sugar
levels stable and your energy level high. Proponents say this method of eating can
help reduce total cholesterol, ease symptoms of some gastrointestinal conditions,
build muscle, and decrease body fat. At least three meals per day are recommended
to keep your metabolism burning. It’s best not to pile all of your calories
into one meal.
Healthy substitutions
Many products have counterparts that are reduced fat, reduced sodium or whole grain.
You can make your own substitutions, such as using two egg whites or 1/4 cup egg
substitute for one whole egg, or mixing one part low-calorie mayonnaise to three
parts plain low-fat yogurt for mayonnaise. Others include: herbs instead of salt,
trail mix instead of potato chips, raisins instead of chocolate chips, fish instead
of beef, and angel food cake and sorbet instead of cake and ice cream. Reduced sodium
crackers, pretzels and soups are also available.
Eat only when you’re hungry
Are you really hungry? Be aware of why you are eating. Some people eat
for psychological reasons – when they’re bored, anxious or angry. Try
not to soothe your negative feelings with food. Dealing with them in other ways
– talking to friends, listening to music, taking a walk, meditating, or working
– can help prevent weight gain.
Eat out, eat smart
There are ways to dine out without consuming the high amount of calories associated
with restaurant food. Try ordering from the appetizer menu or a half-plate, or share
an entrée with a friend, and get a salad. Choose lean cuts of beef. Chicken
or fish can be steamed, poached, roasted, broiled, grilled or baked. Avoid gravy,
creamy soups and sauces, butter, breaded or battered meats, and buffets. Share a
dessert or have fruit instead. Remember, you don’t have to lick your plate
clean. Simply stop when you’re full and take home what you don’t finish.
Keep healthy snacks prepared and available
Some of us don’t want to be bothered with washing and cutting fruits and veggies,
especially since we’re constantly on the go. Dedicate a little time each week
to make sure that fruits and veggies are ready to be eaten. Fill small baggies with
baby carrots or cut pineapple or melon to grab as a quick snack. Or, wash grapes
and set them in a bowl on the table when the kids get home from school. Put healthy
foods in view of children in the refrigerator and cupboards, and keep unhealthy
food out of sight. Bagged greens and salads and pre-cooked meats are also available
in most grocery stores, offering easy preparation.
Mind-full eating
Many people have a bad habit of sitting in front of the TV with a bag of chips,
repeatedly reaching into the bag and munching away until – before you know
it – the bag is gone! If you are going to snack (on whole-wheat crackers,
for example), measure out a serving onto a dish and put the box away. A helpful
tip for dinner is to fill your plate in small increments. If you place more food
on your plate than you really need, you’ll probably eat everything on your
plate, anyway. Take a small serving; if you’re still hungry when you’re
finished, then have another. Or, simply use smaller plates.
Drink Water / Stay Hydrated
The "eight glasses of water per day" is a rule of thumb, not an absolute
minimum, and not all of our water intake has to come in the form of water. Often,
people confuse thirst with hunger, so a tall glass of water may help you feel full.
Make it a habit to always carry a bottle of water with you. Try "spicing up" your
water by drinking sparkling water, or adding a lemon or lime slice or splash of
100 percent fruit juice to the water. Remember that lack of fluids, especially in
warm climates like Hawaii, can cause fatigue, dry skin, and even kidney stones.
Healthy proportion for your plate
For a nutritious meal, fill half of your plate with fruit or vegetables, one-fourth
with whole grains or beans, and the remaining fourth with lean meats, fish or dairy.
This standard will help you feel full on fewer calories. Just make sure the plate
isn’t too big! Go to American Institute for Cancer Research for more information.
Healthy Snack Tips
Lunch or dinner is hours away, but your stomach is growling for a snack. To combat
the munchies, choose healthy snacks over the tempting cookies, chips and chocolate
splurges.
And don’t feel guilty – mini-meals at mid-morning and mid-afternoon may actually
be good for you. If kept under 200 calories for women and 300 calories for men,
these snacks can reduce binging, overeating at regular meals, and irritation
triggered by low energy. As a guide, a tea cup is just about the right size for
a snack (one for women and two for men).
The key is knowing what to snack on while avoiding high-fat and high-sugar foods
that can contribute to obesity, which is a risk factor for heart disease, some cancers,
diabetes, and high blood pressure. Healthy snacks can help reduce your
risk for these conditions.
Focus on staying under 200 or 300 calories. A little fat helps you feel fuller longer.
Stay away from sugary snacks that trigger appetite. The more sugar you consume,
the more you want. The good news is that the less sugar you put into your system,
the less you crave.
Vegetables
- Fill plastic bags with vegetables that have been washed and trimmed and are ready
to eat.
- Be careful of starchy vegetables such as beans, peas and corn, which are higher
in calories.
- Dips: Low-fat dressings, light dips, guacamole, hummus, salsa, bean dips.
Fruit
- Fresh fruit.
- Frozen mixed berries.
- Frozen bananas and yogurt.
- Fruit and low-fat cheese kabobs (not for children).
- All-fruit leathers.
Nuts and Whole Grains
Nuts are high in calories, but the fat helps keep you satisfied until the next meal.
Just be careful to control portion sizes; don’t eat more than what fits into your
palm with the fingers flat over them.
- Natural nut bars.
- Half a whole-wheat bagel or English muffin plus low-fat cream cheese, cheese or
jam.
- High-fiber cereal with 1/2 cup milk (or soy, rice or almond milk).
- Baked whole-grain/low-sodium chips with low-fat cheese, guacamole or hummus.
- Crisp bread or whole-wheat cracker with low-fat cheese or peanut butter and jam.
- Mini pizzas: Spoon pizza sauce over a whole-wheat pita, English muffin, or 1/4 bagel.
Top with mozzarella or part-skim ricotta cheese and heat in microwave.
- Low-fat/low-sodium popcorn or low-sodium whole-wheat pretzels.
Dairy and Meat
- Low-fat cheese.
- Frozen yogurt bars.
- Low-fat pudding.
- Low-fat/low-sugar yogurt and fresh fruit.
- Low-fat/sodium luncheon meats.
Healthy Snack Tips © 2007 Amy Brown. Dr. Brown is an associate professor of
medicine in the Department of Complementary and Alternative Medicine, John A. Burns
School of Medicine, University of Hawaii at Manoa.