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Archive for May, 2014

Smart snacks that can help you lose weight

Below is my latest blog post for Huffington Post “5 smart snacks that can help you lose weight.” You can also read it HERE.

As a nutritionist doing counseling on healthy eating and weight loss, clients often ask me about if they can include snacks in their diet and exactly what constitutes a healthy snack. Many people — especially dieters trying to shed pounds — are under the impression that snacking is not a good idea when trying to lose weight, but this isn’t the case. The truth: it depends on what you are snacking on. Oftentimes, snacking is a good thing, as it could satiate you until your next meal and prevent you from overeating at dinner.

I tend to suggest including a reasonably portioned snack that contains a mixture of carbohydrates, protein and healthy fat. Doing so will sustain you and help you feel full for a longer period of time, without breaking the bank calorically. Below I suggest smart snacks that you may want to add to your eating plan, which may actually help your weight-loss efforts while contributing to your overall health.

1. Greek-yogurt parfait
Try blending a Greek low-fat yogurt with a mix of strawberries and bananas topped with 2 tablespoons ground flaxseed. This is a great snack as it will provide you with a blend of protein, carbohydrates and healthy fats. The flaxseeds will provide you with heart-healthy, omega-3 fats, while the fruit will provide a boost of fiber that will keep you full for longer.

2. Veggies and hummus
Mix your favorite veggies with 2 to 3 tablespoons hummus. When it comes to veggies, try to get a blend of colors to maximize your nutrients. Some of my favorites are red peppers, carrots, cucumbers and broccoli. This is a smart snack as the veggies are low in calories and high in fiber and nutrients including antioxidants while the hummus contains a blend of healthy fat and protein.

3. An apple with nut butter
Slice an apple and add a tablespoon (3 teaspoons) of your favorite nut butter — almond or peanut butter taste great. The fruit contains few calories and lots of fiber while the nut butter will provide you with a blend of protein and healthy fat, which will sustain you for a while. Because nut butters are high in fat, and therefore, calories, it is important to watch your portion.

4. Whole-grain crackers with part-skim cheese and sliced tomato
Choose your favorite whole-grain crackers and include a serving (up to 1 ounce) with your favorite part-skim cheese. Some examples include: 2 to 3 rye crisps topped with part-skim cheddar cheese and sliced tomato. You can also modify this to include a “fun” serving of whole grain such as 3 cups air-popped popcorn (yes, 3 cups!) or three-quarters of a cup whole-wheat pretzels and add a part-skim mozzarella stick and a few cherry tomatoes. The whole-grain serving is high in fiber and low in fat, while the cheese provides protein, calcium and some fat. The tomato gives you a healthy dose of vitamin C and the antioxidant lycopene.

5. Your favorite vegetable bean soup
I am a soup lover and I must confess that I include soup in my diet even in the hot summer months. Soup makes for a great snack, as it is filling and you tend to eat it more slowly than you would a crunchy snack, especially if it is hot. Bean soups are a great choice, as they contain the perfect blend of protein and carbohydrates and plenty of fiber. Some healthy choices include a bowl (12 ounces) of lentil soup, split-pea soup or white-bean soup. Instead of waiting until you join your dinner companion at a restaurant and ordering soup as an appetizer, if you are hungry in the late afternoon, have the soup as a snack and it will sustain you for several hours.

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5 Easy Weight Loss Tips That Really Work

Below is my latest blog post for Huffington Post, 5 Easy Weight Loss Tips That Really Work.

You can also read it HERE.

As a nutritionist, I often get clients at this time of year concerned about summer — fitting into a bathing suit, getting some new clothes and navigating holiday eating and parties. I am not a fan of rigid diets, which restrict entire food groups for a short time, but rather I advocate for healthy eating and developing simple strategies which clients trying to lose weight can stick to for the long haul.

Below are simple strategies, which I have seen work for clients trying to lose weight in time for summer and more importantly, help them keep it off and be able to enjoy meals and treats with family and friends.

1. Make smart swaps.
I am a big fan of offering clients simple substitutions for their favorite foods rather than cutting foods out entirely and leaving them at a loss for what else they can include in their eating plan. As I previously wrote here: “What I have found in my private practice is that small action-oriented steps and simple substitutions tend to work a lot better.”

For example, drinking seltzer instead of soda and starting your day with bran cereal or a Greek yogurt instead of a doughnut or an oversized muffin can make a huge difference in terms of both losing weight and eating healthfully.

2. Keep a food diary
I recommend that clients keep food diaries, at least for a month or so. Writing down what you eat helps raise your awareness about exactly what and how much you are really eating. It is an excellent behavioral tool to help you practice eating mindfully. And these days, there are so many ways to keep food records. You can stick to the old-fashioned way of writing down your food habits in a spiral pad; you can keep records in your computer or iPad; or you can download an app for your smart phone.

3. Stick to regular meal times.
One way to avoid overeating is to eat at regular intervals throughout the day and not skip meals. If you are not that hungry on a particular morning for example, it is okay to eat a smaller breakfast rather than eat nothing at all. It is best not to allow yourself to get too hungry that you will just “let yourself go” and grab anything you can find.

4. Choose single servings.
Research has found that single-serving packages can help overweight individuals lose weight. I often recommend them to dieters to help them gain awareness about portion control. While we will often take several handfuls of chips or other snack foods without paying attention, we tend to think twice before opening that extra bag of chips.

Most people tend to eat more when they are served more food and drinks or when they are given food in larger packages. A review of nearly 90 studies confirms why oversize portions may contribute to obesity: We eat more when we are served more.

As the researchers from Bond University in Australia write in the Journal of the American Marketing Association, “For a doubling of portion size, consumption increases by 35 percent on average.”

Choosing single-serve packages can certainly help to decrease consumption.

5. Make half of your plate fruits and veggies.
Dieters can actually eat more of certain foods to help them lose weight. Fruits and vegetables are a perfect example as they are relatively low in calories and rich in nutrients. Because they are high in fiber, they will help you to feel full. Adding fruit to your yogurt or cereal is a great way to add fiber, color and volume to your breakfast. Starting your dinner with a tossed salad or a veggie-based soup enables you to eat more food so that you don’t feel deprived. I suggest including at least one fruit or vegetable serving at each meal.

We would love to hear some of your weight loss tips.

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