For the new year: better-eating tips that won't go to waist

By Denise Schipani
Gannett News Service

Is your diet really as perfect as you think it is? Fitness magazine tackles some common slipups, and offers these fixes to improve your waistline — and your health.

• You have a minuscule morning meal to "save" calories: This can set you up to overeat all day long. Good breakfasts: two pieces of whole-wheat toast with one teaspoon of peanut butter and a banana; or a bowl of cereal with skim milk and blueberries.
• You eat a frozen meal at least four nights a week: These meals are often high in sodium, low in nutrients. A frozen meal once or twice a week is fine, but add a salad, a glass of low-fat milk and/or a piece of fruit.
• You never eat fruit but drink lots of fruit juice: You're missing out on the fiber found in whole fruit, and the juice has considerably more calories.
• You've cut out all snacks: This may make you more prone to overeat, because snacking helps you feel satisfied. Good choices: baby carrots dipped in salsa; a small can of low-sodium vegetable juice and pretzels.
• You have a protein bar or drink on your way to the gym: Unless you're working out for more than two hours, these are a waste of calories and protein, says Samantha Heller, a registered dietician. Try eating a banana or half of a whole-wheat bagel with some low-fat cheese.
• You don't get enough fiber: Skimping on fiber-rich foods like fruits, vegetables, whole grains and legumes can lead to constipation and may increase your risk of colon cancer. "Women should get 25 to 35 grams daily," says Heller. Try brown rice instead of white.
• You don't eat fish: You could be missing out on the benefits of omega-3 fatty acids, including protection against heart attacks and blood clots. These disease fighters are found in fatty cold-water fish like salmon, tuna and mackerel.
• You're afraid of fat: A small amount is crucial for absorption of nutrients (including vitamins E, A, K) and for the proper functioning of the immune and neurological systems, says Shapiro. Plus, fat makes you feel satisfied and full. Your daily intake should be 30 percent of your calories.
• You think carbs make you gain weight: Carbohydrates are your body's main source of energy and should constitute 55 to 60 percent of your daily food intake. Also, a recent American Heart Association advisory states that these diets are associated with an increased risk of coronary heart disease.
• You take a daily multivitamin, so you don't worry about getting your RDA of fruits and vegetables: "Scientists aren't sure whether single nutrients in foods or a combination working together provide the health benefits," Heller says. Think of supplements as insurance, not as an excuse.
• You take a fat-burning supplement: These pills often contain ephedra, also known as ma huang (which is dangerous enough alone), mixed with caffeine, which can be lethal. The combination speeds up your heart rate and could cause a heart attack, says Heller.