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Jul. 12

Portion control made easy for summer

Below is my blog for Huffington Post “Portion control made easy for summer.”

You can also read it here.

wine glasses

Summer is here and it’s a perfect time to manage our food portions to help keep our calories under control and our weight in check. As a nutritionist, I am huge fan of portion control and believe that how much we eat is more important than what we eat when it comes to managing our weight.

Below I highlight some of the most recent research findings on portion control to keep you from eating too much this summer.

1. Try a reduced-portion entrée next time you eat out.

Large portion sizes especially in restaurants and take-out eating establishment have helped fuel the obesity epidemic. Large portions contain more calories than smaller ones and may encourage people to eat more calories than they need.

The high calorie content of restaurant meals can also be attributed to the oversize portions we are served. In fact, it is not uncommon for a restaurant portion to often contain over 1000 calories, more than half of the calories many of us should eat for an entire day.

Because we eat more food when we are served more, strategies to help us reduce our portion may help us consume fewer calories and lose weight. A recent study published by University of Minnesota researchers in Public Health Nutrition found that when people selected a reduced-size entrée in a restaurant or work site setting, they consumed fewer calories and also wasted less food. This is certainly a winning combination!

Take home message: Whenever possible, order a reduced-portion entrée or make a meal out of an appetizer portion which is probably more than enough food.

2. Make a fist and use your hand as a portion guide.

For years, I’ve used the “handy method” to help clients assess their portion sizes. As I wrote in my book The Portion Teller Plan, using your hand is a great way to guesstimate how big your portion should be.

After all, when you go out to a restaurant you always have your hand. And, no one wants to go out to dinner and bring along measuring cups and a food scale.

Since so many of us overdo our starch portion (think rice, pasta, and potato), I advise clients and readers to make a fist to enjoy a healthy 1-cup portion instead of banning starch altogether. Want to include meat in your diet, without overdoing it? Think a palm’s worth. And, add lots of colorful veggies to your plate.

Now new research from University of Sydney found that using your hand to estimate your food portion is indeed, a good way to assess how much food is on your plate. The researchers found that finger width used as a ruler to help gauge the food dimensions combined with various geometric formulas of volume and food density factors resulted in an “acceptable accurate” estimate of food weight.

Take home message: While not an exact science and we all have different size hands, taking a look at your hand while you eat, may indeed help you gauge jut how big the portion on your plate should be.

3. Make a nice size smoothie, but keep it thick.

Summer is a time for milkshakes and smoothies. It is important, however, to watch the calories which tend to add up very quickly when you make it with ice cream and syrup. Now, a small yet interesting study conducted by Dutch researchers from Wageningen University found that to feel full, you don’t need a smoothie loaded with lots of calories. The solution, it seems, lies in the consistency of the shake.

Subjects given a frothy low-calorie (and just 100 calories!) milk shake that was thick felt more full than those given a thinner shake containing 500 hundred calories.

Take home message: The thicker and frothier the smoothie, the fuller you will feel. So next time you want a shake, make it with low fat Greek yogurt, lots of fresh fruit (including banana), and add plenty of ice. Not only will you get protein and fiber, but the thickness of this smoothie will keep you feeling full. A yummy summer treat! And, you don’t have to eat a tiny portion.

4. Pour your glass of wine into a smaller goblet.

Who doesn’t love an occasional glass of wine with dinner? The problem of course, is that the calories add up quickly when we use oversize goblets, which is the norm these days.

Researchers from University of Cambridge found that people drank more wine overall when the glass was bigger, even when the same amount was served per glass. A larger wine glass may change our perception of how much wine constitutes a portion, perhaps leading us to drink faster and to order more.

The researchers tracked consumers’ wine purchases from a restaurant over several months. The restaurant alternated between 8-ounce, 10-ounce and 12-ounce wine goblets. The researchers found that when the restaurant used the larger wine glass, they served approximately 10% more wine.

Take home message: Want a glass of wine without excessive calories? Pour it into a smaller goblet and you may end up drinking less.

Have a healthy summer and enjoy a perfect portion of your favorite food and drink.

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Jun. 27

18 tips for a healthier summer

Below is my blog post for Huffington Post “18 tips for a healthier summer.”

You can also read it HERE.

beach

Summer is here, marking a time for travel, barbecues, and lots of socializing with family and friends. For many of us, summer is also a time to go to the beach and feel comfortable in a bathing suit. It is also a time to take off our sweaters and show off our figures.

As a nutritionist, I spend a lot of time this season teaching clients how to stay healthy, lose weight, and keep it off while enjoying all the fun summer has to offer. I enjoy traveling both for pleasure and for work, so I am always fine tuning simple strategies to maintain a healthy lifestyle while on the road.

Here are several smart and simple strategies to start off your summer on a healthy track.

1. Grab a fruit.

Whether or not you are a big breakfast eater, I recommend keeping your home filled with lots of fruit which you can enjoy in the morning with a healthy protein choice such as yogurt, eggs, or nut butters. Enjoy colorful summer fruit like watermelon and also try to keep fruit on hand that you can toss in your bag and take along to avoid temptations.

2. Bring along a water bottle.

Staying hydrated is very important especially in the summer heat. People often mistake feeling hungry when they are really just dehydrated. Keep a bottle of water handy while traveling. And need a fizzy drink? Opt for sparkling water instead of soda and other sugary drinks. You’ll save on calories and sugar.

3. Fiber up!

Foods high in fiber keep you feeling full and also help fight disease. Skip the white bread and opt for whole grains instead. Brown rice, whole wheat bread, and quinoa are some great choices. Eating a diet high in fruits and vegetables also ensures that you get ample fiber.

4. Get moving.

This is a great time of year to stay active. The days are longer making it a good time for an after work bike ride. Heading to the beach? Take a brisk walk. And take advantage of an outdoor swim. Personally, I prefer exercising outdoors whenever possible and as long as it’s not to hot I try to take advantage of every opportunity.

5. Be social.

When going to a social gathering, instead of focusing on the food, enjoy the company. When you talk to others, you often end up eating more slowly and you eat less. After all, as it’s hard to chew and talk.

6. Eat sitting down.

A great way to avoid nibbling is to follow this rule. Somehow, when we eat standing, we do not pay attention to what and how much we are eating. At a barbecue? Grab your plate, fill it up, and find a seat.

7. Keep a veggie platter handy.

Got the munchies? Keep veggies at arms reach — carrots, celery, red peppers — and you’ll have something nutritious to nibble on.

8. Eat before you eat.

Going to a party and not sure what your host will serve? Eat something before you go. Grab a yogurt, snack on melon, or enjoy a turkey roll-up (turkey wrapped in lettuce.) These foods will cut the edge so you don’t grab the first food you see when you arrive at your party. Avoid “saving up” and overdoing it.

9. Snack smart.

Hungry for a snack? Skip the chips and choose nuts instead. Adding a handful of nuts to your diet is a great way to boost your intake of healthy unsaturated fats which may benefit the brain as well as the skin. Nuts also help keep you feeling full so you end up eating less junk later.

10. Have an attitude of gratitude.

Be grateful for the good things in your life. While we can all finds things that could be better, things could also be a lot worse. Starting your day with a grateful heart opens us up to receive all the many miracles life has to offer.

11. Eat a colorful salad.

I suggest eating at least one salad per day. Fill up on an assortment of colorful veggies and you’ll get a dose of antioxidants, vitamins and minerals, and fiber without too many calories.

12. Hold the dressing.

The best way to be sure that your salad or meal is not too caloric is to ask for dressing and sauces “on the side.” Typical store-bought salads often contain 4 tablespoons of dressing, adding several hundred calories, to your meal.

13. Share, share, and share!

Eating out? Chances are the portion you are served is too big? Share your meal with you partner and you’ll be satisfied without overdoing the calories. Share an entree along with a salad. Still hungry? Opt for an extra side of mixed vegetables.

14. Write it down.

Keep a food journal from time to time and to see just how much you are eating. When my clients do this, they are often shocked at how many extra nibbles they are eating. A taste here, a bite there — calories add up quickly. And, very often, if you have to write it down, you don’t bother eating it. A great way to save calories!

15. Relax and don’t stress.

Eating should be pleasurable and should not stress you out. When you travel or go to a party, do the best you can. If you overate, don’t fret, and get back on track. One meal will not blow your entire diet.

16. Buy single-servings.

As a portion-control advocate, one of the easiest ways to eat less is to buy single servings of your favorite foods and snacks. A small bag of nuts or pretzels makes it easy to keep our calorie counts down. If you nibble right out of a big bag, you are leaving it up to willpower, and if you are like most of us, you will probably end up eating too much.

17. Keep small baggies handy.

While you may not always be able to buy single-servings, portioning out a snack into a small baggie is the next best thing. Just be sure not to nibble while you are doing this.

18. Get a good night sleep.

When traveling, you are often busy socializing which is a good thing. But be sure to get enough sleep. Most people need at least 7 hours of sleep. Put your cell phone away, and relax, as tomorrow is another day.

Happy summer!

We’d love to hear your healthy summer tips.

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May. 26

New food labels reflect how much we really eat

Below is my blog post for Huffington Post, “New food labels reflect how much we really eat.”

You can also read it HERE.

Food label servingsMay16

First Lady Michelle Obama and the Food and Drug Administration (FDA) recently announced sweeping changes to the Nutrition Facts labels. According to the FDA, the new food label required on packaged foods will reflect the newest scientific information including the relationship between diet and obesity.

This is the first overhaul in over 20 years and most companies will have until July 2018 to revise their food labels. Some of the changes will help consumers become more aware of how much they are eating along with how many calories and added sugar are in their favorite foods. The hope to help us make healthier—and more informed—food choices.

As a nutritionist and portion size researcher, I applaud the changes.

Here are some of the changes you can expect to see.

1. Serving sizes will reflect how much we really eat.

As I wrote in my book The Portion Teller Plan and research articles, we are eating more—often lots more—than we were 20 years ago. Many of our portion sizes are two to five times larger than they were in the past. The serving sizes on the food label will now be reflecting the increase.

So you will see that the serving size for many foods typically consumed will be bigger. According to FDA, nearly 20% of the serving sizes will change to reflect more typical consumption. For example, the serving size for ice cream will increase from 1/2 cup to 2/3 cup; a serving of soda will increase from 8 oz. to 12 oz.; and your favorite bagel or muffin serving will increase from 2 oz. to 4 oz. After all, who eats just a half a muffin at a sitting? Too bad—but the yogurt serving size will decrease from 8 oz. to 6 oz. (Indeed, we are eating more of the unhealthy stuff!)

It is important to realize that the calorie and nutrient information will also be changing to reflect the new serving size.

According to FDA, “By law, serving sizes must be based on amounts of foods and beverages that people are actually eating, not what they should be eating.” The new serving sizes will be a reality check for how much we actually eat and may hopefully encourage us to eat less.

I recently reported on research that found that larger serving sizes on food labels will encourage us to eat less and may actually help fight the obesity epidemic. However, it is important that we do not view larger serving sizes for some (unhealthy) foods as a recommendation to eat more. Indeed, that is not FDA’s intention. While you may love ice cream, the feds are not suggesting that we eat more.

To avoid the unintended consequences of more typical serving sizes, I would have liked to see a footnote on the label to clarify that “the serving size is based upon the amount typically consumed, and is not a recommended portion size.” Let’s hope FDA follows up with an education campaign.

2. Calories, serving size, and number of serving per container will be in large font and easy to read.

Great news if you are among those who actually read the food labels. You will now be able to see how many calories are in your favorite foods along with the number of servings per container without needed a magnifying glass. This is so important especially since so many people do not pay any attention to the number of servings per container. Hopefully, now they will.

3. Your 20 oz. soda bottle will now be considered a single serving.

One of my biggest pet peeves from spending a life time counseling clients trying to lose weight was the food labels on packages usually consumed as a single serving—the 20 oz. soda bottle and the small bag of popcorn. A 20 oz. soda bottle, for example, was allowed to be labeled with 2.5 servings even though most people were not going to share it. Same for the small bag of popcorn or single muffin that was labeled 2 servings per package. Finally, this is about to change.

For packages that are between one and two servings, and typically consumed in one sitting, such as a 20 oz. soda, the food label serving size will be 20 oz. and the calories and nutrients will reflect that size. Previously, the serving size was 8 oz. (which contains 100 calories). While most people would drink the entire bottle, and guzzle down 250 calories, they may actually think they were just drinking 100 calories.

This is a big step forward for disclosure and may help people get a better understanding of how many calories they are eating.

4. If you polish off a pint of ice cream, you can see how many calories you just consumed.

A pint of ice cream along with a 3 oz. bag of chips and a 24 oz. soda bottle will now contain a dual column. Manufacturers will have to provide “dual column” labels to indicate the amount of calories and nutrients on both a “per serving” and “per package” basis for food products that are bigger than a single serving but could be consumed either in one sitting or in multiple sittings. This rule would apply for packages that contain 200% and up to and including 300% of the standard serving size.

The purpose of the dual columns is for consumers to see how many calories—and nutrients—they will get if they eat an entire package (which many of us often do.)

5. You will see how much added sugar is in your favorite foods and drinks.

For the first time, under new FDA label rules, food and beverage companies will be required to disclose added sugars on the Nutrition Facts label. FDA is requiring food labels to display grams along with a % Daily Value (DV) for added sugars. The DV for added sugar—to consume no more than 10% of calories from added sugar—is consistent with the recent recommendations set forth in the 2015-2020 Dietary Guidelines.

This is great progress and I applaud the FDA for requiring food packages to list added sugars. Too much sugar is linked to obesity and chronic disease. The new food labels will hopefully help consumers to see just how much sugar is in their favorite foods.

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May. 13

7 Nutrition Secrets to Live a Longer and Healthier Life

Below is my blog post for Huffington Post “7 secrets to live a longer–and healthier–life.

You can also read it here.

ADA stock photos-veggies low res

Let’s face it. We all want to live a longer — and healthier — life. Aging is inevitable but there are healthy habits we can create and foods we can enjoy to help prologue our lives. A nutrient dense diet along with a stress-free lifestyle goes hand in hand to promote longevity.

As a nutritionist, I regularly get asked how to help slow the aging process. Below are some simple tricks to help stop the clock.


1. Go meatless.

Swapping meat for fish, beans, and legumes is a great way to fight inflammation and prevent aging. Indeed, consuming fish regularly has been shown to promote brain health. Fatty fish such as salmon and sardines also help boost our intake of omega 3 fatty acids, healthy fats also shown to promote heart health. Incorporating elements of the Mediterranean diet by eating less meat and more legumes along with more fruits and vegetables has also been shown to fight inflammation.

2. Eat brain candy.

To keep our brains sharp and to prevent cognitive decline, what we eat can make a difference. Foods high in certain vitamins, antioxidants and phytochemicals may help to boost brain health. Deep red foods such as tomatoes and watermelon contain the antioxidant lycopene which fights free radicals that come with aging. Leafy greens such as kale and spinach are rich in vitamins E and K which may prevent memory loss and help reduce our “brain age.” Berries contain anthocyanins which have antioxidant and anti-inflammatory properties.

3. Maintain your weight.

As we age, our metabolism tends to slow down so it is important to watch calories and exercise more to avoid weight gain. It turns out that maintaining a steady weight and avoiding yoyo dieting is equally important. The centenarians fromOkinawa, known to live long and healthy lives, were known to keep their calories down and their weight steady. Maintaining a healthy body mass index (BMI) has been associated with lower rates of heart disease and certain cancers. Eating nutrient dense foods along with practicing portion control allows you to eat almost all of your favorite foods while helping to keep your calories in check.

4. Eat a colorful plate.

Besides helping us feel fuller on fewer calories, eating a colorful diet high in fruits and vegetables (both fresh and frozen) can give your diet a boost of vitamins, minerals, antioxidants and fiber which cut your risk of chronic disease and help counter free radicals, thereby helping to fight cellular damage and aging. Choosing a colorful assortment of produce is best, as different health benefits exist from the different color spectrum. Try to start each meal with a mixed salad and as diet planning guides suggest, fill half of your plate fruits and veggies.

5. Skimp on added sugar.

For the first time, the Dietary Guidelines set a specific recommendation for limiting added sugar. This was done for good reason. A diet high in added sugar has been linked to obesity, chronic diseases, and inflammation. The 2015-2020 guidelines advise that added sugars comprise no more than 10 percent of calories, which amounts to around 12 teaspoons of sugar, for a 2,000-calorie diet. Americans currently consume 22 to 30 teaspoons of added sugar daily, half of which comes from sugary beverages. While we should skip soda, we also must watch out for other foods such as many store bought salad dressings, ketchup, and prepared foods which contain considerable amounts of added sugar. Read food labels and take note: high fructose corn syrup, sucrose, dextrose, maltose, and honey are all other names for “sugar.”

6. Spice it up.

Seasoning your favorite foods with spices will not only enhance the flavor, but will boost your nutrient intake, and help fight the aging process. Turmeric, for example, contains the active ingredient curcumin which has anti-inflammatory properties and help relieve joint pain. And, for an added boost, seasoning your foods with spices helps to reduce your need to use added sugar and salt.

7. Keep moving.

As a nutritionist, I am a huge advocate for exercise and recommend that my clients incorporate an exercise program into their (almost) daily routine. Cardiovascular exercise including walking, biking, and swimming help keep our heart strong while strength training helps preserve lean muscle and is therefore equally important as we age.

We would love to hear your favorite anti-aging tricks.

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Apr. 22

Spring clean your diet with these 10 simple tips

Below is my blog post for Huffington Post, “Spring clean your diet with these 10 simple tips”

You can also read it here.

Strawberries

Along with a new season come new foods and rituals. One of the things I love most about springtime is the extra daylight. I try to take advantage of these longer days by taking a walk outdoors or biking in the park. I also love taking advantage of enjoying the seasonal produce available this time of year. From asparagus to berries, springtime is the season for healthy produce.

As a nutritionist, I am a big believer in working to improve our bodies along with our minds for optimal health. These 10 simple tips will help boost your health, and maybe even your mood, this season.

1. Make small shifts to your diet.

One of the key messages in the recently released 2015-2020 dietary guidelines is an emphasis on making small shifts to our diet, as opposed to radical changes which are often difficult to stick with. Think of a food habit you’d like to change and slowly ease into a new ritual by making a small shift. If you are a soda drinker, for example, shift your beverage to water or seltzer. If you tend to go hours without eating, plan for a healthy snack by bringing along an apple and a small bag of your favorite nuts. And most of us can make shifts in our diet to include more fruits and vegetables.

2. Mind your hand.

Paying attention the size of your portion is one of the best ways to keep your weight in check. While measuring your food can be a bit cumbersome and not always practical, using your hand is a simple and useful trick to help you guesstimate your portion. As I discuss in my book, The Portion Teller Plan, your portion of meat should be the size of your palm (approx 3 oz) and your side of rice should be the size of your fist (approx 1 cup.) While it’s not an exact science, as we all have different size hands, it is a helpful way to help gauge how much you eat. And if you have a bigger hand, you can probably get away with eating a bit more.

3. Get moving.

If you do not yet have an exercise routine, this is a great time to get one into place. Exercising regularly offers up many benefits — from helping us shed pounds, boost our moods, and even keep our minds sharp. In the springtime, we have the added benefit of great weather and more sunlight, a perfect time to get moving outdoors.

Research even shows that you exert more energy when exercising outdoors and you even may enjoy it more. Exercising outdoors may also help to alleviate stress and depression.

4. Swap multigrain for whole grains products.

Many of my clients are easily deceived by healthy sounding terms like “multigrain.” The term “multigrain” is defined as containing a blend of two or more grains and has little meaning when it comes to boosting your health. The grains may be healthy if they are whole rye or whole oats, for example, but they may also not be particularly healthy if they are a blend of enriched wheat flour, which is refined, and not to be confused with whole wheat. So pay attention to food labels and the first ingredient in your grain products.

5. Go green.

I am a huge fan of all things green, especially green veggies. Spinach, kale, broccoli, you name it, and if it’s green, it is most likely healthy! One of my favorite springtime produce is asparagus. Chock full of fiber, folate, vitamin K, and iron, asparagus is a nutrition powerhouse. I invite you to add asparagus to your springtime dinner routine. My favorite method of preparation is simply roasting it with a drizzle of olive oil and you are good to go.

6. Find hidden sugars lurking in your favorite food.

For the first time, the dietary guidelines call out added sugar, and advise us to limit our intake to no more than 10 percent of total calories. While we know that soda and candy are full of added sugar, we may not pay attention to the sugar lurking in our favorite salad dressing or whole gain cereal. Trying to reduce our sugar intake would be easier if every product that contained it called it “sugar.” However, so many food products on the shelves contain sugar yet call it by a different name. Be on the lookout for the following terms which are other names for sugar: sucrose, corn syrup, high fructose corn syrup, agave nectar, honey, dextrose, and evaporated cane juice.

The Food and Drug Administration has proposed a daily value (DV) for “added sugar” along with prominently displaying the amount of added sugar on the nutrition facts food label. This will hopefully clear up some of the confusion. But until that happens, be a food sleuth, and read the ingredient list.

7. Scoop it out.

We eat more out of large containers and when we pour out our favorite foods into a bowl or plate, we often pour too much. We also tend to overeat when we nibble right out of a jar or box of food. Consider your favorite cereal: pour it into an oversize bowl and you probably poured too much. Same with your favorite ice cream: eat a spoonful straight from a pint, and you may end up polishing off the entire container. A scoop or measuring cup to the rescue! Pour your cereal into a one-cup measuring cup or scoop, and you will hopefully stop right there. Use a half-cup ice cream scoop and it will be easier to stick to that portion.

8. Eat fat.

As a nutritionist, I advise clients to incorporate healthy fat into their diets. Healthy fats include olive oil, nuts, and avocado. Fats help us feel full so that we are not grabbing for that cookie an hour after eating. Nuts make for a great snack as they contain heart-healthy unsaturated fats, protein, fiber, and plant stanols. Just be sure to stick to one handful. Because fat contains more calories than carbohydrates and protein, practicing portion control is key.

9. Add strawberries to your favorite salad.

Strawberries are delicious and one of the lowest calorie fruits. They are also rich in nutrients, particularly vitamin C, an antioxidant which helps the body quench free radicals. In addition to tasting great plain (or with whipped cream, of course), strawberries will add color, flavor, and nutrients to your fruit salad or even your tossed green salad.

10. End your day with a grateful heart.

Giving thanks and practicing gratitude leads better sleep and improved mood.Research reveals that cultivating gratitude leads to better psychological and physical health. One ritual that I love recommending (and practice myself) is to write down 5 things I am grateful for each day. While certain things can always be better, we can all find a variety of things, both large and small, to be thankful for.

Photo complements  freedigitalphotos.net by Rakratchada Torsap.

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Apr. 6

Larger serving sizes on food labels may help us eat less!

Below is my blog for Huffington Post  “Larger serving sizes on food labels may encourage us to eat less.”

You can also read it here.

Food label-new 2014

In February 2014, the Food and Drug Administration (FDA) unveiled plans to overhaul the Nutrition Facts panel required on packaged foods in the U.S. Among the proposed updates, FDA plans to revise the serving sizes to reflect more typical serving sizes. Because portions we currently eat are larger than food label serving sizes, consumers may be confused when reading labels and trying to determine ow many calories are in the foods they eat.

Indeed, typical portion sizes available in the marketplace have increased over the past several decades. Should serving sizes on food labels reflect these larger portions?

As FDA states, “These updates would reflect the reality of what people actually eat, according to recent food consumption data. By law, serving sizes must be based on what people actually eat, not on what they ‘should’ be eating.”

While there are clearly advantages to FDA requiring that manufacturers use larger, more realistic serving sizes, unintended consequences may arise. For one, consumers may view food label servings as recommendations even though they are not.

Indeed, according to one study, larger serving sizes may encourage people to eat more.

Now, a new study found that larger serving sizes on food labels will encourage us to eat less and may actually help fight the obesity epidemic.

Researchers from Georgetown University conducted several experiments published in the journal Appetite and found that subjects viewing larger serving sizes on packaged foods thought that they were more representative of typical marketplace portions. The subjects also had a lower health perception of the foods with larger serving sizes on the labels. Finally, subjects shown a larger serving size label ate less than those shown the current serving size label.

The authors wrote, “The studies find that the specific nutrition information provided with foods has a significant impact on perceptions of health, guilt, and estimated caloric intake. Providing consumers with easier to comprehend and more accurate information on all foods served in all contexts could reduce overeating. Decreasing caloric intake, through changing perceptions of health or increasing guilt, could improve public health.”

They concluded that “the proposed increase in serving size on Nutrition Facts panels could lower the consumption of high calorie foods.”

Let’s hope that this occurs in reality if FDA does, in fact, increase the serving sizes on food labels (which the agency proposed doing for nearly 17% of packaged foods).

For example, FDA is proposing to increase the serving size of ice cream from ½ cup to 1 cup. Rather than view the 1 cup serving as a recommendation, I hope that instead, consumers pay attention to the calories and view the larger serving size as a signal to eat less.

Whatever FDA ultimately decides to do, I think it is important that the agency follow up with an education campaign to teach people how to use the serving size information on a label and how to better understand the relationship between serving sizes, calories, and weight gain.

And, I hope that the agency pro-actively address concerns about any possible unintended consequences that some consumers view the serving sizes as recommendations for how much to eat.

As I suggested in my comments to FDA, “I strongly recommend that the FDA include clarifying language on the label by either: 1) denoting the serving size provided as a “typical” serving size or 2) including a footnote to clarify that “the serving size is based upon the amount typically consumed, and is not a recommended portion size.”

While we patiently await the release of the updated food label, I suggest paying attention to how much food is actually on your plate, eating fewer processed foods, and more fruits and vegetables. And, as USDA’s food guide myPlate suggests, fill half of your plate with vegetables and fruit.

After all, no one got fat eating to many carrots.

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Mar. 31

5 foods to keep you feeling full

As a nutritionist specializing in portion control and weight loss, I know from my clients that the worst part about trying to lose weight is feeling deprived and being hungry. When you are hungry, you tend to overeat, and often on the wrong foods.

And no, you do not have to eat skimpy portions to lose weight. You want to learn to eat the right foods which contain nutrients that will help you feel full.

I have never been a fan of rigid diets, and over the years, have recognized the importance of developing healthy habits you can sustain. One such habit is choosing “go to” foods that you enjoy and that also make you feel full. Foods which contain fiber and protein tend to keep your hunger at bay, which is ideal when trying losing weight.

Here are some of my top picks which will help keep you feeling full.  You won’t even know you are trying to lose weight.

chickpeas

 

1. Oatmeal

Starting your day with a bowl of oatmeal is a great way to keep from feeling hungry an hour after eating. Oatmeal contains a mix of both soluble and insoluble fiber which is not only good for your heart, but it also may also keep your hunger pangs away.

Research comparing the effects of oatmeal and corn flakes on feelings of fullness and hunger found that overweight subjects reported feeling more satisfied after consuming oatmeal than corn flakes. And they also ate less at lunch.

Add water, fat-free milk, vanilla-flavored soy milk, or almond milk to your favorite brand of oatmeal and you have a delicious and nutritious breakfast.

2. Chickpeas

The United Nations (UN) declared 2016 the International Year of Pulses (IYP).  Pulses are comprised of dry peas, beans, lentils, and legumes and are protein-packed and high fiber vegetables, a terrific combination of nutrients to help you feel full and even help with weight loss.  A nutritious protein alternative for vegetarians, pulses (including chickpeas), contain the nutrients iron, folate, magnesium and potassium.

Try incorporating chickpeas and other pulses into your diet, if you don’t already. You can enjoy a hearty soup made with chickpeas, hummus, or a chickpea salad. Ready to incorporate more pulses into your diet? I invite you to visit pulsepledge.com for recipes, meal plans and other resources.

3. Greek yogurt

Greek yogurt is a great food to include in your diet. It is high in protein keeping you feeling full and a good source of calcium and vitamin D. It also makes for a great snack, as it is portable. Just one caveat: Stick to flavors that are not loaded with added sugar. My suggestion: Stick to the plain yogurt and add fresh fruit, flax seeds, and a drizzle of honey if necessary.

4. Mixed nuts

Need a healthy late-afternoon snack? Grab a handful of nuts. The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day. Studies show that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control for total calories. As an added benefit, nut eaters may have a lower incidence of diabetes when compared to those who rarely eat nuts.

5. Quinoa

Quinoa makes for satisfying addition to a meal. This ancient grain contains a variety of vitamins and minerals including iron, magnesium, potassium, and vitamin E as well as protein and fiber, a winning combination to helping you feel full.

And no, quinoa is not high in calories. A ½ cup of cooked quinoa contains approximately 100 calories. And next time you can’t decide what to eat for dinner, enjoy a healthy portion of quinoa (around ½ cup-1 cup cooked) with grilled salmon or tofu along with your favorite assortment of sautéed vegetables.

 

This post was sponsored by USA Pulses & Pulse Canada. 

 

 

 

 

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Mar. 11

10 Simple Tips to Savor the Flavor of Eating Right

Below is my blog post “10 tips to savor the flavor of eating right.”

You can also read it on Huffington Post HERE.

NNM2016

National nutrition month (NNM) is a nutrition education campaign sponsored yearly by the Academy of Nutrition and Dietetics (AND). This year’s NNM theme is Savor the Flavor of Eating Right.

Here are smart tips to help you eat healthier this month.

1. Mind your portions and eat slowly.

One of the best ways to “savor the flavor” is to chew our food well instead of shoveling it in. This will not only help us eat less, but we will be able to actually taste and enjoy what we are eating.

2. Include fruits and vegetables at each meal.

Sprinkle in berries to your yogurt, add a colorful green salad to your lunch, and include vegetables with your dinner.

3. Eat a variety of foods from each food group.

Sorry Paleo lovers, but it really is best to include foods from all the food groups.

4. Aim for color!

Choosing a colorful variety of fruits and vegetables is best, as different antioxidants exist in the different color spectrums. The deep red pigment found in tomatoes and watermelon contains the antioxidant lycopene, for example. The deep orange color found in cantaloupe and sweet potatoes contains beta carotene.

5. Enjoy whole grains.

The recently release 2015-2020 Dietary Guidelines, as in previous editions, suggest that half of our grains be whole grains. Healthy whole grains include brown rice, whole wheat bread, and oatmeal.

6. Include plant based proteins such as beans, peas, and legumes.

These pulses not only give you protein, but they have an added bonus as they are chock full of fiber, vitamins and minerals.

7. Spice it up.

Adding in spices to your favorite foods will not only enhance the flavor, but it will boost your nutrient intake. And adding spices helps to reduce your need to use added sugar and salt.

8. Snack on nuts.

Adding nuts as a midafternoon snack will not give your diet a boost of nutrients while also filling you up. So you may end up eating less later, a great boost for weight loss!

9. Try new foods.

A huge assortment of whole foods are available to us. But we often get into a rut and stick with the usual fare. Give a new food a try and savor the flavor. You may actually love it!

10. Get outdoors.

Spring is coming, so use this as an opportunity to get more active and take advantage of outdoor activities such as walking and bike riding.

We would love to hear your favorite springtime tips.

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Feb. 29

5 Tips to Keep Your Restaurant Meal Way Under 1,000 Calories

Below is my blog for Huffington Post, “5 tips to keep your restaurant meal way under 1000 calories.”

You can also read it here.

pasta primavera

Americans love eating out. Unfortunately, most restaurant meals exceed calorie recommendations. It’s no surprise that we have an obesity epidemic in this country.

Chain restaurants in the U.S. are currently required to post calorie counts on their menus. Hopefully, this information will nudge us to make healthier choices and also encourage chains to re-formulate their menu items.

In the meantime, more than half of restaurants are not chains, and therefore, are exempt from calorie labeling.

So just how many calories do these meals contain?

To answer that question, researchers from Tufts University conducted a study on the calorie counts of non-chain restaurants between 2011-2014 in three metro areas (Boston, San Francisco, and Little Rock).

Here’s what they found. Most restaurant meals are super-sized and contain very high calorie counts, similar to those in chain restaurants. Nine out of 10 meals from non-chain restaurants exceeded calorie recommendations for a single meal. The average meal contained 1,200 calories (yikes!), which amounts to more than a half a day’s worth of calories. American, Italian, and Chinese cuisine fared the worst, with meals averaging 1,500 calories.

While we would expect some meals to be high in calories, such as tempura dishes (which are fried), the high calorie counts in other dishes such as chicken teriyaki may come as a bit of a shock to some people. The researchers found that even a Greek salad contained nearly 1,000 calories.

As a long time portion-size researcher, I am not at all surprised. Most meals at both chain and non-chain restaurants are much too big, and therefore, provide far too many calories.

The researchers wrote: “This study extends previous work and indicates that restaurants in general, rather than specific types of restaurants, can facilitate obesity by exposing patrons to portion sizes that induce overeating through established biological mechanisms that are largely outside conscious control.”

Indeed, it would be a great idea to cook at home more often. But if you do want to dine out, here are some simple tips to help you trim down the calories of your favorite meals.

1. Share, share, and share!

This is a great portion-control trick and will help you save calories. Share a main dish with your dinner companion and you will get half the number of calories. To avoid feeling deprived, start with a healthy salad or appetizer.

2. Order an appetizer as your main meal.

You may not want to eat the same thing as your dining companion, so sharing may not be possible. Many restaurants these days offer half portions or appetizer sizes which I promise you is enough food for one. If you are still hungry, you can always order more.

3. Order sauces on the side.

So often, it is the dressings and sauces that cause the calorie counts of your favorite meals to jump. Three simple words — “on the side” — can make a huge difference. Just one tablespoon of oil contains around 120 calories, and many salads contain at least 4 tablespoons of dressing! If you order sauces and dressings on the side, you do still get to enjoy the flavor while using less.

4. Wrap it up.

Leftovers make for a great accessory! Just because your favorite restaurant serves a super-size portion doesn’t mean you have to finish it. My research found that many pasta entrees, for example, contain 3-4 cups pasta! (No wonder people think carbs make us fat.) If you ate half that amount, and wrapped up the rest, you’d probably be satisfied (instead of super stuffed).

5. Order more veggie-based dishes.

In some cases, you can enjoy a big portion without breaking the calorie bank. Veggie based dishes are often the way to go. A generous portion of veggies goes a long way. Not only are veggies high in fiber which signals you to stop eating, but they are so low in calories, that as long as they do not contain too much sauce, you can certainly keep your dish way under 1,000 calories. For example, I’m not worried about the calories in a jumbo plate of spaghetti squash primavera.

I provide additional portion control tricks here.

And I offer smart swaps for your favorite restaurant cuisine here.

We would love to hear some of your favorite tricks to minimize the calories in restaurant portions.

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Feb. 22

Add These Foods to Your Diet for a Healthy Heart

Below is my blog post for Huffington Post “Add these foods to your diet for healthy heart.”

You can also read it HERE.

ADA stock photos-veggies low res

While the death rate from heart disease has dropped in recent years, it is still the leading cause of death in the U.S. According to the American Heart Association, this year, 915,000 Americans will be told they have heart failure.

February is American Heart Month, and for the good news, there is so much we can do as individuals to reduce our risk of heart disease. Eating a heart-healthy diet, reducing stress, and getting more exercise and sleep can help decrease our risk of getting this disease.

A heart-healthy diet is rich in fruits, vegetables, whole grains, and healthy proteins (fish, legumes) and low in added sugar, saturated fats (margarine, butter, fatty meats), and salt.

As a nutritionist counseling patients on heart-healthy eating, I like to impart positive messages, advising them on foods they CAN eat to promote health. In honor of American Heart Month, here are seven foods to add to your diet.

1. Oatmeal

Oatmeal is a good source of soluble fiber and contains beta-glucans, which may lower cholesterol and stabilize blood sugar levels. This tasty whole grain may also help with weight control as it contains the winning combination of protein and fiber.

2. Chick peas

Chick peas are legumes also known as garbanzo beans. They contain protein, fiber, and a variety of vitamins and minerals including folate and iron. Chick peas are also good for heart health and may help reduce cholesterol levels. They can be used in many versatile ways including dips (think hummus!), stews, stir fries, and even salads.

3. Tomatoes

I am a huge fan of tomatoes–tomatoes in salads, tomato sauce, tomato soup, you name it. Tomatoes contain vitamins and minerals which are good for the heart including the antioxidants lycopene and vitamin C and the mineral potassium. Tomatoes also contain fiber and are naturally low in sugar and salt. While I suggest topping your pasta with homemade tomato sauce, if you end up buying it, read labels and check the sugar and salt content.

4. Salmon

Salmon along with other fatty fish including sardines contain heart healthy fats know as omega-3 fatty acids, which have been shown to reduce inflammation, lower triglycerides and decrease the risk of plaque in the arteries. No wonder the American Heart Association advises eating fatty fish twice a week. Next time you go out to dinner, swap a steak for a piece of grilled wild salmon for heart health.

5. Cauliflower

Cauliflower, the new “in” vegetable these days, is a cruciferous vegetable and a member of the brassica family alongside broccoli and Brussel sprouts. It is a nutrition powerhouse, chock full of fiber, vitamin C, vitamin K, and folate. It is also an excellent source of the mineral potassium which is good for the heart. And, it’s also very low in calories so you don’t have to worry about eating too much. To cut calories in your favorite side dish, instead of mashed potatoes, try making mashed cauliflower.

6. Almonds

I am a huge fan of nuts and seeds and recommend them for heart health.
Almonds contain protein, the antioxidant vitamin E, and heart-healthy fats. They are also rich in the minerals calcium and magnesium which can help lower blood pressure. Almonds are also very versatile and add great flavor and crunch to yogurt, cereal, and salads. For a great snack on the go, portion out a one-ounce serving (23 almonds) into a small baggie or tin.

7. Olive oil

Olive oil is rich in the heart-healthy monounsaturated fat and has been associated with heart health. It also contains antioxidants, including vitamin E and polyphenols, which protects blood vessels and other components of the heart. Because the calories add up quickly, watch your portion and stick to 1-2 tablespoons olive oil in your favorite salad.

And, in honor of Valentine’s Day, also in February, indulge in a small piece of dark chocolate every now and then. It may even be good for your heart.

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