Forget the fads
Often, fad diets lack major nutrients like fiber, carbohydrates, select vitamins,
minerals and protective phytochemicals, such as antioxidants. Be wary of “breakthrough”
studies and diets that claim rapid weight loss with little effort. With the media’s
emphasis on short, newsworthy pieces, they often only report the results of single
studies, and many stories are chosen simply because the results run contrary to
current health recommendations. Look at health information and advertising with
a discerning eye, and talk to a doctor or an expert before you try anything. The
best guide is USDA’s MyPyramid. Visit
MyPyramid to learn more.
Don’t eat late at night
An easy way to avoid packing on extra pounds is to limit your eating to 7 p.m. or
earlier. When you go to bed on a full stomach, your body has a more difficult time
breaking down the food because you are burning a lot less calories than during the
day. Often, late-night snacking is not out of hunger – it’s simply a habit due
to stress, boredom and fatigue. One way to avoid this is to add more fiber and protein
into your dinner so you feel full throughout the night. Others suggest brushing
your teeth after dinner, as you’re less likely to want to eat once your mouth is
minty fresh. Or, do something active while you’re lounging or watching TV, such
as knitting, grooming the dog, or painting your nails, to resist the urge to sit
down with a bag of chips. If you insist on a late-night snack, stick to fruit or
herbal tea.
Follow MyPyramid
The U.S. Department of Agriculture offers a basic guideline for healthy eating called
MyPyramid. The pyramid differs for all people, but based on a 2,000-calorie daily
diet, the following servings are recommended: 6 ounces of grains – half of
which should be whole grains, 2-1/2 cups of vegetables – especially dark-green
vegetables, 2 cups of fruit, 3 cups of milk or calcium-rich foods, and 5-1/2 ounces
of lean meats and beans. These guidelines should be combined with at least 30 minutes
of physical activity daily. Visit
MyPyramid to learn more.
Get a doggie bag
A recent study found that restaurant portion sizes have increased by 400 percent
in the past 25 years. This, combined with the fact that restaurant food has a reputation
of being high in salt and calories, can make it difficult to eat healthy while eating
out. People also tend to eat larger portions when dining out as opposed to eating
in their own home. But, there are ways to avoid the extra calories. A simple rule
is to make sure that your eyes aren’t bigger than your stomach. If you order
a meal that you know you shouldn’t finish, share it with a friend or ask to
have half of it wrapped up before you start eating. This way, you set a portion
limit for yourself and get an extra meal for the next day!
Read the label
When choosing foods, it’s important to read the nutrition labels. Some products
claim to be healthy and are packaged to look healthy, but may not be. Nutrition
bars are a good example – many are just candy bars in disguise. Some important
facts: The list of ingredients are in order of weight, meaning that the first ingredient
makes up the largest proportion of the food. Total fats is divided into good fats
and bad fats. Look for foods that have a higher number of monounsaturated and polyunsaturated
fats, and try to avoid saturated and trans fats. Total carbohydrates include sugar,
complex carbohydrates and fiber. As a basic rule, subtract the fiber grams from
the total carbohydrate grams for a more accurate estimate of the actual carb content
of a product. For more information, visit
American Diabetes Association.
Drink water/stay hydrated
People often confuse thirst with hunger, so drinking water may help you feel full
when you think you’re hungry. Make it a habit to always carry a bottle of
water with you when you’re on the go. Try “spicing up” your water
by drinking sparkling water, or adding a lemon or lime slice or splash of 100 percent
fruit juice to the water. The “eight glasses of water per day” is a
rule of thumb, as some of our water intake comes from food (especially fruit and
veggies). Remember that lack of fluids, especially in warm climates like Hawaii,
can cause dry skin, fatigue, and even kidney stones.
Eat only when you’re hungry
Learn how to tell the difference between physical and psychological hunger. Be aware
of why you are eating. Some people eat when they’re angry, bored or anxious.
Try not to soothe your negative feelings with food. Dealing with them in other ways
– taking a walk, talking to friends, listening to music, working, or meditating
– can help without added calories.
Eat slower
It can be difficult to put a healthy meal on the table every night while juggling
your family’s soccer games, piano lessons and doctor appointments. A good
way to avoid this evening scramble is to prepare meals as much as possible ahead
of time to prevent a quick trip through the fast-food drive-thru or pizza delivery.
It’s also important to taste and enjoy your food. Some tricks to doing this
are to chew every bite 15 to 20 times before swallowing and pausing between bites.
If you are eating with family or friends, make a habit of putting your utensils
down while you’re speaking or while someone is speaking to you. You’ll
become a more conscious eater while spending quality time with your company. Eating
slower will also give your stomach extra time to signal to your brain that it’s
full, making you feel fuller faster.
Go for the green
Almost any vegetable of any color offers nutrients that we need, but if the vegetable
is dark green and leafy, it most likely contains a lot more benefits. These include
spinach, kale, collard greens, Swiss chard, kai choy (mustard cabbage), ong choy
(swamp cabbage), mizuna, and taro leaves. They’re low in calories and fat
and are a good source of fiber and vitamins K, C, E and many Bs. They also contain
minerals such as iron, calcium, potassium, magnesium and phytonutrients. Many of
these can be eaten raw, which helps them to retain their natural vitamins.
Healthy proportion for your plate
Here’s a good rule of thumb when preparing a meal: Fill half of your plate
with fruit or vegetables; one-fourth with lean meats, fish or dairy; and the remaining
fourth with whole grains or beans. This standard will help you feel full on fewer
calories. It also adheres to MyPyramid guidelines for a complete meal. Just make
sure the plate isn’t too big!
Choose filling, nutritious foods
Choose foods that are filling and nutritious without a lot of calories and fat.
Generally, bulky foods with high fiber and water content (and some protein) are
the most filling with the least amount of calories. Adding a small amount of fat
to a meal is a good way to feel fuller because it slows the pace at which the stomach
empties. Consider a mini serving (200 calories or less) of a fat-based food, such
as two tablespoons of nuts, peanut butter, cheese or avocado. For more information
or suggestions, visit
Dietary Guidelines for Americans, published by the Department of Health
and Human Services and the Department of Agriculture.
Portion Control
When eating healthy, you can still eat your favorite foods, but learn to decrease
portion sizes by up to half. For most healthy adults, each meal (three per day)
should not exceed 400 calories and 15 grams of fat for women, and 600 calories and
25 grams of fat for men. To satisfy hunger between meals, add two snacks at 200
calories each for women and 300-calorie snacks for men.
Choose whole grains
Whole grains retain all of the essential parts of the entire grain seed, making
them higher in fiber, vitamins and minerals than refined grains. Food like white
rice is literally “polished” to remove the outer bran layer, stripping
it of its nutrients. Studies have shown that consumption of whole grains lowers
the risk of many health conditions, such as type 2 diabetes, cardiovascular disease,
colorectal cancer and obesity. The American Diabetes Association recommends 38 grams
of fiber a day for men and 25 grams for women.
Snack smart at parties or gatherings
Remember, sugary foods or foods with refined carbohydrates and white flour can cause
your blood sugar to spike. Its fall to a normal level is usually what triggers hunger
attacks. If you’re entertaining a large crowd, try snacks with complex carbohydrates
like fruit or veggie platters or whole-grain crackers with low-fat cheese. If you
must have potato chips, try baked ones without trans fats. Serve hummus, homemade
salsa or guacamole instead of a high-calorie, high-fat dip.
Shop around the edges
When you go to the grocery store, it’s a good idea to do most of your shopping
in the perimeter of the store. In most stores, this is where you’ll find fruits,
vegetables, fish, meat, and other healthy choices. Often, food with a lot of preservatives,
sugar and salt (such as cookies, potato chips and candy) are found in the center
aisles because they have a longer shelf life.
Eat breakfast
Mom was right – breakfast is the most important meal of the day. Studies have
shown that eating breakfast can help you lose weight or maintain weight loss by
preventing you from gorging on food later in the day. A healthy breakfast (low-fat,
containing protein and fiber) may also sharpen your mental abilities in the morning.
If you’re in a rush, grab a banana or apple on your way out the door. Beware of
sugary cereals or breakfast bars that claim to have nutritive value. For more on
the benefits of breakfast, visit WebMD.
Eat smaller, more frequent meals
Eating small (emphasis on “small”) meals regularly throughout the day
supplies your body with a steady stream of nutrients, which helps keep blood sugar
levels stable and your energy level high. Proponents say this method of eating can
help reduce total cholesterol, ease symptoms of some gastrointestinal conditions,
build muscle, and decrease body fat. At least three meals per day are recommended
to keep your metabolism burning. It’s best not to pile all of your calories
into one meal.
Healthy substitutions
Many products have counterparts that are reduced fat, reduced sodium or whole grain.
You can make your own substitutions, such as using two egg whites or 1/4 cup egg
substitute for one whole egg, or mixing one part low-calorie mayonnaise to three
parts plain low-fat yogurt for mayonnaise. Others include: herbs instead of salt,
trail mix instead of potato chips, raisins instead of chocolate chips, fish instead
of beef, and angel food cake and sorbet instead of cake and ice cream. Reduced sodium
crackers, pretzels and soups are also available.
Eat only when you’re hungry
Are you really hungry? Be aware of why you are eating. Some people eat
for psychological reasons – when they’re bored, anxious or angry. Try
not to soothe your negative feelings with food. Dealing with them in other ways
– talking to friends, listening to music, taking a walk, meditating, or working
– can help prevent weight gain.
Eat out, eat smart
There are ways to dine out without consuming the high amount of calories associated
with restaurant food. Try ordering from the appetizer menu or a half-plate, or share
an entrée with a friend, and get a salad. Choose lean cuts of beef. Chicken
or fish can be steamed, poached, roasted, broiled, grilled or baked. Avoid gravy,
creamy soups and sauces, butter, breaded or battered meats, and buffets. Share a
dessert or have fruit instead. Remember, you don’t have to lick your plate
clean. Simply stop when you’re full and take home what you don’t finish.
Keep healthy snacks prepared and available
Some of us don’t want to be bothered with washing and cutting fruits and veggies,
especially since we’re constantly on the go. Dedicate a little time each week
to make sure that fruits and veggies are ready to be eaten. Fill small baggies with
baby carrots or cut pineapple or melon to grab as a quick snack. Or, wash grapes
and set them in a bowl on the table when the kids get home from school. Put healthy
foods in view of children in the refrigerator and cupboards, and keep unhealthy
food out of sight. Bagged greens and salads and pre-cooked meats are also available
in most grocery stores, offering easy preparation.
Mind-full eating
Many people have a bad habit of sitting in front of the TV with a bag of chips,
repeatedly reaching into the bag and munching away until – before you know
it – the bag is gone! If you are going to snack (on whole-wheat crackers,
for example), measure out a serving onto a dish and put the box away. A helpful
tip for dinner is to fill your plate in small increments. If you place more food
on your plate than you really need, you’ll probably eat everything on your
plate, anyway. Take a small serving; if you’re still hungry when you’re
finished, then have another. Or, simply use smaller plates.
Drink Water / Stay Hydrated
The "eight glasses of water per day" is a rule of thumb, not an absolute
minimum, and not all of our water intake has to come in the form of water. Often,
people confuse thirst with hunger, so a tall glass of water may help you feel full.
Make it a habit to always carry a bottle of water with you. Try "spicing up" your
water by drinking sparkling water, or adding a lemon or lime slice or splash of
100 percent fruit juice to the water. Remember that lack of fluids, especially in
warm climates like Hawaii, can cause fatigue, dry skin, and even kidney stones.
Healthy proportion for your plate
For a nutritious meal, fill half of your plate with fruit or vegetables, one-fourth
with whole grains or beans, and the remaining fourth with lean meats, fish or dairy.
This standard will help you feel full on fewer calories. Just make sure the plate
isn’t too big! Go to American Institute for Cancer Research for more information.
Healthy Snack Tips
Lunch or dinner is hours away, but your stomach is growling for a snack. To combat
the munchies, choose healthy snacks over the tempting cookies, chips and chocolate
splurges.
And don’t feel guilty – mini-meals at mid-morning and mid-afternoon may actually
be good for you. If kept under 200 calories for women and 300 calories for men,
these snacks can reduce binging, overeating at regular meals, and irritation
triggered by low energy. As a guide, a tea cup is just about the right size for
a snack (one for women and two for men).
The key is knowing what to snack on while avoiding high-fat and high-sugar foods
that can contribute to obesity, which is a risk factor for heart disease, some cancers,
diabetes, and high blood pressure. Healthy snacks can help reduce your
risk for these conditions.
Focus on staying under 200 or 300 calories. A little fat helps you feel fuller longer.
Stay away from sugary snacks that trigger appetite. The more sugar you consume,
the more you want. The good news is that the less sugar you put into your system,
the less you crave.
Vegetables
- Fill plastic bags with vegetables that have been washed and trimmed and are ready
to eat.
- Be careful of starchy vegetables such as beans, peas and corn, which are higher
in calories.
- Dips: Low-fat dressings, light dips, guacamole, hummus, salsa, bean dips.
Fruit
- Fresh fruit.
- Frozen mixed berries.
- Frozen bananas and yogurt.
- Fruit and low-fat cheese kabobs (not for children).
- All-fruit leathers.
Nuts and Whole Grains
Nuts are high in calories, but the fat helps keep you satisfied until the next meal.
Just be careful to control portion sizes; don’t eat more than what fits into your
palm with the fingers flat over them.
- Natural nut bars.
- Half a whole-wheat bagel or English muffin plus low-fat cream cheese, cheese or
jam.
- High-fiber cereal with 1/2 cup milk (or soy, rice or almond milk).
- Baked whole-grain/low-sodium chips with low-fat cheese, guacamole or hummus.
- Crisp bread or whole-wheat cracker with low-fat cheese or peanut butter and jam.
- Mini pizzas: Spoon pizza sauce over a whole-wheat pita, English muffin, or 1/4 bagel.
Top with mozzarella or part-skim ricotta cheese and heat in microwave.
- Low-fat/low-sodium popcorn or low-sodium whole-wheat pretzels.
Dairy and Meat
- Low-fat cheese.
- Frozen yogurt bars.
- Low-fat pudding.
- Low-fat/low-sugar yogurt and fresh fruit.
- Low-fat/sodium luncheon meats.
Healthy Snack Tips © 2007 Amy Brown. Dr. Brown is an associate professor of
medicine in the Department of Complementary and Alternative Medicine, John A. Burns
School of Medicine, University of Hawaii at Manoa.