Posted on: Wednesday, January 3, 2007
TASTE
Return to healthy habits
By Wanda A. Adams
Advertiser Food Editor
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Illustrations by JON ORQUE | The Honolulu Advertiser
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LOW-CALORIE SNACK FOODS
Experts agree that 100 calories once a day is about right for snacking indulgence. Here are some ideas for snacks of less than 100 calories: 1/2 cup roasted green beans, asparagus, mushrooms or bell peppers 2 fresh apple slices, spread with 1 teaspoon almond butter 1 square very dark, high-quality chocolate 1/2 banana with 2 ounces (1 percent) cottage cheese 15 frozen grapes 1/2 cup Kashi GoLean Crunch One stick string cheese Jell-O Fat-Free Pudding Snacks 1 cup air-popped popcorn Commercial 100-calorie snacks 1/2 ounce (about 10) dry-roasted salted almonds 1 hard-boiled egg 2 ounces grilled, skinless chicken breast 1/2 red bell pepper, sliced
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With the annual holiday eat-a-thon behind us, we could all use a little bit of advice on paring away pounds and getting back to healthful eating.
Ivy Long, a nutritional consultant in private practice, says just reading over a list of hints and tips can be encouraging. "I'm a sucker for those 'Five Ways to Cut Fat' articles in women's magazines. I'm always coming across ideas that resonate with me, or with some of my clients. It's very much a 'take what you need and leave the rest' thing — not everything works for everyone."
Her current favorite tip: Keep your snacks under 100 calories. "When they came out with those commercial 100-calories products, I was a little skeptical, because some people can't stop at just one bag of mini-cookies. Still, the 100 calorie number, once a day or twice if you're very active, is not a bad rule of thumb," she said.
Other ideas from experts:
Too much of a good thing is still too much. Nutritionist Joannie Dobbs preaches portion control and moderation, even with foods that are viewed as "healthy" such as fruit juice and olive oil.
Recognize real hunger as opposed to cravings. A friend has a rule of thumb: Does an apple sound good? You're hungry. If you're dreaming about corn chips or candy bars, you're probably tired, bored, mad, sad, scared or stressed, but not actually hungry.
Chew. Registered dietitians here say Islanders are especially prone to gulping. Train yourself to chew, chew, chew; this is not only better for digestion but allows time for fullness to register with your brain.
Say good night to snacking. Terry Leong, food and nutrition manager at Rehabilitation Hospital of the Pacific, suggests to her clients that they clean the counter after dinner, putting all snack foods out of sight. Brush your teeth and stay out of the kitchen. Just don't eat again.
Eat alkaline. Joy Waters, producer of TV's "Tasty and Meatless" program, says this broadly means focusing on vegetables and fruits, but being allowed the kinds of vegetable fats that make food feel indulgent (avocados, almond butter, olive oil and so on). "The flavor is made from something that's actually going to promote good health and weight loss," said Waters, who has trimmed down on an alkaline diet.
Count your treats. Waters additionally suggests that high-sugar, highly refined, high saturated fat foods be placed in the "treat" category and that you limit these to once a day, at most.
Understand portion sizes. In general, a serving of fruits or vegetables is half a cup. A serving of starch (rice, potatoes) is no more than you can cup in your hand; or one loaf-type slice of bread. A serving of protein is about the size of a deck of cards.
Fruit up. Raw fruit is pretty much the best snack for offering bulk and satisfying a sweet tooth craving without fat or excess calories.
Be prepared to throw food away. This is a tough one for many of us but Melissa Clark and Robin Aronson, authors of a tip-packed new book called "The Skinny, How to Fit Into Your Little Black Dress Forever," (Meredith Books, hardback, $22.95) say that, especially for those who live in small households, it might be the only way to prevent over-consumption. Corollaries to this are: order the half portion or mini-bento and learn to cook for one or two.
Eat only what you love but never eat all of it. This is Clark and Aronson's philosophy: Eat very consciously and sensually but with rigorous portion control. They counsel serving food at home on small plates and determining in a restaurant what you'll eat before you even dig in (half of this, three-quarters of that). Or ask for a doggie bag right away and get the excess off the plate before you're tempted.
Don't fret if you overate during the holidays — now's your chance to get back on top of eating right
Reach Wanda A. Adams at wadams@honoluluadvertiser.com.
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