Sally Kuzemchak, R.D.
Shape
Jan 12, 2008
What's stopping you from eating right? Maybe you're too busy to cook or can't survive without sweets. No matter what your reasons for not sticking to a healthy diet, experts have a simple fix. By Sally Kuzemchak, R.D. You don't need a nutritionist to tell you that your body looks and feels its best on a steady diet of fruits, veggies, whole grains, and lean protein. That's a no-brainer. But even though you know better, you probably often come up with some reason to skip healthy foods in favor of less-nutritious ones. (In fact, one-third of adults say they do it routinely, according to a survey by the American Dietetic Association.) Maybe it's your crazy schedule, killer cravings, or the fat-packed holiday goodies that your mom sent home with you that are to blame. But for every eat-right obstacle, there are easy solutions. We asked nutrition experts to help you find a way around the most common diet hurdles- and give you practical advice on how to jump-start a healthy eating plan you'll want to stick to every day, no excuses.
- "Vegetables taste so blah when I make them myself at home."
"The major mistakes people make when preparing vegetables are overcooking and underseasoning them," says Connie Guttersen, R.D., Ph.D., an instructor at the Culinary Institute of America in St. Helena, California, and author of The Sonoma Diet. So whether you steam, sauté, or grill, cut back a little on your usual cooking time (veggies should still have some crispness when you remove them from the heat). Then, toss them in what chefs call a finishing sauce, and season. For a quick sauce, try this vinaigrette: Whisk equal parts olive oil and balsamic vinegar with a ½ teaspoon each of minced garlic and mustard. Top off your dish with a sprinkle of toasted almonds or pumpkin seeds or fresh herbs like cilantro, basil, or chives.
- "I wish I had time to cook, but takeout is the only thing that works with my insane schedule."
Pick up a healthy main course and add quick sides at home. On days dieters eat out, they consume 226 more calories and 10 extra grams of fat, according to a study from the University of Texas at Austin. So try this smart twist: Head to the supermarket instead. If you look carefully, you'll find several healthy options. Buy a cooked rotisserie chicken and serve it with five-minute whole-wheat couscous and frozen vegetables you make at home. (If you're really timecrunched, grab veggies from the salad bar.) Or try a grilled salmon fillet from the prepared-foods section with a bagged salad and quinoa, a high-protein whole grain that's ready to eat in 15 minutes. "Just steer clear of the ready-made casseroles, pasta dishes, and mayo-based salads," says Elizabeth Ward, R.D., author of The Pocket Idiot's Guide to the New Food Pyramids. "They tend to pack in hidden calories."
Want a lighter meal? "Try a whole-grain roll and a broth-based soup from the deli counter (it's lower in sodium than canned soup because it doesn't need salt as a preservative), then toss in extra veggies or canned beans at home," says Malia Curran, a nutrition consultant for Whole Foods Market.
- "I can't help eating candy and chips. I keep it around for my kids."
"It's less tempting for everyone if you simply don't have all these foods available," says Marilyn Tanner, R.D., a pediatric dietitian at Washington University School of Medicine in St. Louis. "Your kids should be eating the same healthy foods as you are." She advises families to make slow, subtle changes to the usual suspects (graham crackers over cookies, baked chips over regular, chocolate milk over soda)-replacing them with options that are still kid-friendly but better for all of you. "Children are really good at adapting," she says.
Then occasionally go out for real treats together, such as a shared piece of cake at a restaurant or a bag of M&Ms at the movies. "Reframe these foods as 'sometimes treats' you have on special family outings, not things that are constantly in the house," she says. Portion-controlled goodies, such as 100-calorie packs of cookies or fun-size candy bars, may work too-but only if you can stop at one.
- "I know I should cut back, but I love salty foods."
Don't stress about the sprinkle of salt you put on your baked potato or on a bowl of air-popped popcorn. Just try to avoid the mountain of salt hidden in processed and restaurant food: It makes up nearly 80 percent of the 3,000-plus milligrams (mg) of sodium the average woman eats every day; the maximum healthy limit is 2,300 mg daily. "People are getting sodium in places they don't need it or even want it," says David Katz, M.D., director of the Yale-Griffin Prevention Research Center at Yale University. Excess sodium can raise your risk of heartburn, high blood pressure, and even stroke. Two tablespoons of salad dressing, for example, may have as much sodium (up to 505 mg) as 3 ounces of potato chips, while a large order of lo mein at the local Chinese place contains more than a day's worth! When you're shopping for packaged foods, compare labels to find the brand lowest in sodium. "If you start analyzing labels to choose lowersodium foods and if you cut your restaurant portions by half, you'll still have room in your sodium budget to sprinkle a little salt on foods," says Katz. "That's where you'll taste it most."
- "Every time I buy fruit and vegetables, they go bad before I get a chance to eat them."
First, make sure you're buying the right amount. "In general, fresh fruit and vegetables only keep about seven days, so pick up just what you need for the week," says Adel Kader, Ph.D., a professor emeritus of post-harvest physiology at the University of California, Davis. Then store them correctly. Keep produce on the second or third shelf in your fridge- or, in some cases, in a prominent spot on your kitchen counter-instead of in the crisper drawer. "Foods in plain view will catch your eye first, so they won't have a chance to spoil," says Ward. Mangoes, tomatoes, and bananas last longer unrefrigerated. "Other produce will stay as fresh on a refrigerator shelf as it will in the crisper provided it's kept in the thin plastic bags you find in the produce section. These are designed to release moisture and gases that fruit and vegetables naturally emit; both accelerate decay," says Kader. And since the type of gas fruit releases as it continues to ripen can spoil veggies, store them away from each other. If something does start to turn, remove it pronto or fungal spores will spread to the rest of the produce.
- "I can't survive without something sweet every day."
Have an ounce of dark chocolate, which has just 150 calories, instead of your typical treat. "It's practically a health food," says Katz. Several studies have found that its flavonoids- a type of antioxidant-can lower blood pressure and improve circulation, two factors that may protect against heart disease. Dark chocolate offers about twice as many antioxidants as milk varieties-just an ounce boasts more of these disease-fighting compounds than 1½ cups of blueberries (one of the most antioxidant-rich foods), according to a USDA analysis. But pure chocolate is the way to go: Chocolate desserts like brownies and chocolate chip cookies may contain dark chocolate, but they're also loaded with butter and sugar, so they aren't the healthiest way to get your antioxidants, says Katz.
At the supermarket, look for a chocolate bar made with at least 60 percent cacao-the higher the percentage, the less added sugar it contains. Don't like dark chocolate? You can get similar benefits from hot cocoa. Use natural cocoa; Dutch-processed versions (which will say "cocoa processed with alkali" on the ingredients list) have fewer flavonoids.
- "I'm a total carb junkie."
As the brain's main source of fuel, carbohydrates are a must. "But chowing down on mammoth bagels or cookies can trigger cravings for even more carbs- and that can pack on the extra pounds," says Ward. The refined carbs you're probably having (like bread and sweets) aren't very satisfying, so they're easy to overeat. Plus, they trigger a release of insulin that can quickly drop blood sugar and make you feel hungry and tired. But by adding protein to each meal and snack, you'll prevent that effect. "Because it's digested slowly, protein will keep you fuller longer than refined carbs, which should help you eat less overall," says Ward. You could certainly incorporate lean beef and poultry into your meals, but if you're not a meat fan, there are still options. Ward's non-meat faves include cottage cheese (with more protein per cup than a hamburger), eggs, soy nuts, beans, and canned salmon or light tuna.
- "I know fish is good for me, but I just don't like it."
Not all kinds of seafood have a strong flavor or smell. It's smart to give the less fishy types a whirl before you write off seafood for good. After all, it's one of the most diet-friendly foods; for just 150 calories, a baked four-ounce piece of fish supplies more protein than a burger and more potassium than a banana. Plus, fish is one of the few sources of omega-3 fatty acids that help protect your heart and your memory. "Tilapia, cod, flounder, and sea bass meld well with other flavors, so if you like what they're seasoned with, chances are you'll like these varieties," says David Pasternack, chef at Esca seafood restaurant in New York City and co-author of The Young Man & the Sea. His favorite one-pan prep: Brush fish with olive oil, sprinkle with sea salt and pepper, and bake alongside fresh sprigs of herbs like rosemary and parsley, and boiled red potatoes. Also consider incorporating fish as part of a dish-rather than making it the main course. For instance, substitute flounder for chicken in a chowder or toss tuna onto a big green salad.
- "I'm too timecrunched in the morning to pack a lunch for work."
Brown bagging is a smart healthyeating strategy because it helps prevent spontaneous splurges and keeps your calories and fat in check. If you truly can't find time to do it daily, try doing it weekly- just supersize your lunch bag: "I give my clients a list of must-have items to buy on Sunday and bring to the office on Monday so they can throw together easy work lunches during the week-saving them loads of calories and money over fast food or vending machine fare," says Keri Glassman, R.D., a dietitian in New York City. On her grocery list: a box of fiber crackers (like Ryvita; $3 in supermarkets), a few cartons of lowfat yogurt, individual packets of peanut butter (try Justin's Organic Classic; $6 for 10; justinsnutbutter.com), several one-ounce portions of reduced-fat string cheese, one vacuum pack of tuna, one bag each of baby carrots and snap peas, apples and bananas, a small bag of almonds or walnuts, and several packages of low-sodium instant soup.
- "My stomach gets upset when I eat high-fiber foods."
It's true that a big dose of fiber can shock your digestive system, thanks to gas-releasing bacteria that break down fiber in your intestines. "But your body adapts to extra fiber within two to three weeks-and you probably won't get any symptoms if you up your intake in 5-gram increments," says Joanne Slavin, Ph.D., a professor of nutrition at the University of Minnesota in Minneapolis. That's about the amount in two slices of whole-grain bread, 1½ cups of strawberries, or ¾ cup of most high-fiber cereals. "So if you were eating about 15 grams of fiber daily, raise your intake to 20, wait a couple of weeks, and then up it again to 25, which is the recommended amount," she explains. One way to avoid discomfort when increasing your fiber intake is to drink plenty of water to keep things moving through your digestive system.
It's essential to make the effort to eat more fiber, since it may reduce cholesterol levels-and help keep you lean because high-fiber foods are low-cal and filling. Plus, "there's some evidence that a high-fiber diet can block 1 percent of calories from being absorbed by the body," says Slavin. "That's the equivalent of losing 2 pounds per year without really trying."