Posted on: Wednesday, May 4, 2005

Excuses, excuses

By Wanda A. Adams
Advertiser Food Editor

Excuses for not eating right. We all have 'em.

But when you break these down, they generally don't stand up to the compelling reasons for making dietary change. And, if you tackle your bad habits one at a time, with a gentle, gradual approach, seeking out substitutes that keep you from craving the bad old days, you may find that — over time — you've adapted to a healthy new lifestyle without too much pain.

Just remember that it takes several weeks to ingrain a new habit, as well as to wean your taste buds from excessive salt and/or sugar.

Below, we've outlined eight common excuses for not eating right, some reasons why you really ought to change your ways and some ideas for making a start.

One additional tip: Exercise — a daily walk, an aerobic workout, a yoga class — can help with the stress that comes from breaking a habit, particularly cutting back on caffeine and sugar, which are addictive. Crafts and hobbies aid in keeping your mind off cravings.

Excuse: I don't like vegetables

But: Vegetables provide important vitamins, minerals, antioxidants, fiber and water with little fat and no cholesterol.

Try: Fresh fruit, which has a similar nutritional profile. Roast or saute vegetables with olive oil; serve with a splash of lemon.

Excuse: I love sweets

But: Sweets raise blood sugar rapidly — undesirable for those at risk of diabetes and possibly a cause of mood swings — and carry empty calories that pack on fat.

Try: Weaning yourself with small portions. Choose fresh or dried fruit. Consider less refined sugars (date sugar, rice or malt syrups) or sugar substitutes (stevia, Splenda, sugar alcohols).

Excuse: I don't have time to cook

Try: Cooking at home gives you greater control over nutrient content. Prepared and restaurant foods tend to be more indulgent.

But: Health food deli take-out. Learn to cook; the more you do, the faster you get. Check out "Healthy 1-2-3" by Rozanne Gold (Stewart, Tabori & Chang, 2001) for three-ingredient recipes.

Excuse: Nutrition labels are confusing

Try: The nutrition facts box on the product label is your best friend; it helps you make informed choices.

But: Memorize a few key numbers. Per serving: 100 calories or fewer, 3 grams of fat or less, 300 milligrams sodium or less, 3 grams fiber or more. Shop the outer perimeter where the fresh food has no labels but tends to be lower in fat, salt, sugar, additives.