Category Archives: Diet

You are what you eat: Food-label reading 101

man-reading-food-label

Photo credit: MensFitness.com

While we’re all aware that a diet of whole foods is preferable…it’s just not always practical.

Sometimes it’s a quick-fix dinner on a busy weeknight. Or maybe a hankering for something from the “comfort” food category (My vice? Boxed brownies!).

But whether you regard them as a dietary staple or a necessary evil, packaged good are a fact of life.

The only way to understand the relationship between the foods you eat and how they affect your overall health is by arming yourself with information: That means reading and interpreting the food labels around you.

Understanding food labels can also help you make better choices―that is, if you know how to use the information to your advantage.

Here’s an overview of the most important elements to keep in mind next time you make that weekly trip to the market.

First, what’s on the label, in a nutshell:

  • Serving size
  • Calorie information
  • Nutrient information
  • Percent daily values

Next, here’s how to utilize it (refer to corresponding areas of the chart below):

NutritionFactsPanelFDA

Photo credit: FDA.gov

  1. Check the serving size. 
    • All the information on the label is based on a standardized single serving, say one cup. So if you end up eating two servings, or two cups of food in this example, remember to multiply the numbers by two.
  2. Count your calories. 
    • This section of the label can help you manage your weight (i.e., gain, lose or maintain). Just remember: the number of servings you consume determines the number of calories you actually eat, so make sure your math is correct!
  3. Watch out for red flags.
    • Eating too much fat, saturated fat, trans fat, cholesterol or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers or high blood pressure.
    • Not sure how much is too much? Here are a few guidelines:
        • Total fat: Should be 25-35% of calories, or roughly 3 grams of fat per 100 calories
        • Saturated fat: Limit to less than 20 grams per day
        • Trans fat: Ideally 0 grams per day, but the maximum is 2 grams per day
        • Sodium: Aim for a range of 1,500 – 2,400 milligrams per day
        • Sugar: Avoid foods with sugar as one of the first three ingredients
  4. Load up on the good stuff. 
    • Most Americans don’t get enough dietary fiber, vitamin A, vitamin C, calcium and iron in their diets, which actually help reduce the risk of some diseases and conditions, such as osteoporosis, heart disease and healthy bowel function.
    • Aim or more of the following:
        • Fiber: Good sources cointain 3g or more, but try for 25-30g per day overall
        • Vitamins A & C, Calcium and Iron: Choose foods with high values of these key nutrients
  5. Look at the bigger picture.
    • Daily Values are recommended levels of intakes based on 2,000- and 2,500-calorie diets. Think of them as a frame of reference, regardless of calories, and use the information to compare similar products and brands. Just remember to make sure that the serving sizes are similar, especially the weight of each product – e.g. gram, milligram, ounces!

Approach the art of reading food labels as an act of dietary self-defense. Not only will it help you avoid unhealthy pitfalls such as excess sodium and sugar, but it will also help make you more aware of what you’re putting into your body and how it affects you on a daily basis.

To read more on understanding and using nutrition facts labels, visit the FDA’s website on the topic here.

Memorial Day munchies? Get your guac on!

Photo credit: hannah honey & jam, flickr

Photo credit: hannah honey & jam, flickr

This week kicks off the unofficial start to those lazy, hazy days of summer.

So what better way to ring in the season than with a hearty helping of this cool, creamy guacamole recipe at your Memorial Day get-together?

Not only is this an elegant appetizer that can be whipped up in a matter of minutes, but it’s also super healthy!

Just half an avocado contains seven grams of fiber, plus a healthy dose of monounsaturated fats (MUFA) that help lower your LDL (bad) cholesterol levels and maintain the HDL (good) ones.

Scoop it up with veggies, use instead of mayo on sandwiches or (my personal preference) pair with baked chips and frosty margaritas for a heart-healthy happy hour.

guacamole

Cool & Creamy Guacamole

Ingredients:

  • 2 Haas avocados, halved, seeded, peeled and diced
  • 1 tsp lime juice
  • 1/2 tsp kosher salt
  • 1/2 medium red onion, diced
  • 1/2 jalapeno pepper, seeded and minced
  • 2 Roma tomatoes, seeded and diced
  • 2 tbsp of your favorite salsa
  • 1/4 cup cilantro, roughly chopped
  • 1 clove garlic, minced finely

Directions:

  1. In large bowl, mix avocados and lime juice. Add salt, and mash with a large fork
  2. Gently fold in onion, jalapeno, tomatoes, salsa, cilantro and garlic until well blended
  3. Let sit at room temp for at least 30 minutes to allow flavors to develop before serving

Quick & easy crock-pot chicken bake

While it’s generally good to stay away from a lot of processed foods, there are some days where – for whatever reason – you just need a break from the kitchen.

In that case, it becomes a matter of choosing between the lesser of two evils (i.e. a meal with some pre-made components versus fast food).

To that, I say: “Resist the drive-through!”

Yes, there’s definitely a time and a place for In-N-Out, but this recipe is just too simple (and tasty) to pass up on a busy weeknight.

Tastes like 'Thanksgiving on a spoon!'

Tastes like ‘Thanksgiving on a spoon!’

Quick & Easy Crock-Pot Chicken Bake (serves 4)

Ingredients: 

  • 4 chicken breasts (cubed, if desired)
  • Box of stuffing mix
  • 1/2 cup Greek yogurt
  • 1 can cream of chicken soup
  • 1/4 cup Parmesan cheese
  • Salt and pepper, to taste

Directions:

  1. Season chicken and place in the bottom of the crock-pot
  2. Dump entire box of (dry) stuffing over chicken
  3. Mix Greek yogurt and cream of chicken soup in separate bowl
  4. Pour yogurt/soup mixture into crock-pot (do not mix)
  5. Sprinkle cheese on top, if desired
  6. Cook on low for 4 hours, or until chicken is cooked through

Note: I found that there’s plenty of salt in the stuffing mix and soup, so go easy on any extra salt the first time around.

Delectable dessert: Individual Chocolate Soufflé Cakes

End your meal on a lighter note with individual chocolate souffle cakes

End your meal on a lighter note with individual chocolate souffle cakes

Deliciously decadent-sounding, these soufflés are made with unsweetened cocoa for an intense flavor without the usual higher fat content from chocolate.

And since they’re conveniently sized into single servings, it’s easier to practice portion control with sweets when willpower has a tendency to go out the window.

Cooking Light’s Individual Chocolate Soufflé Cakes

Yield: 2 servings (serving size: 1 soufflé)

Ingredients:

  • Cooking spray
  • 4 1/2 tablespoons granulated sugar, divided
  • 1 tablespoon all-purpose flour
  • 1 1/2 tablespoons Dutch process cocoa
  • 2 tablespoons fat-free milk
  • 1/4 teaspoon vanilla extract
  • 1 large egg white
  • 1 teaspoon powdered sugar

Directions:

  1. Preheat oven to 350°
  2. Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar
  3. Combine 2 tablespoons granulated sugar, flour, cocoa, and milk in a small saucepan over medium heat. Cook 2 minutes, stirring until smooth. Spoon chocolate mixture into a medium bowl; cool 4 minutes. Stir in vanilla
  4. Place egg white in a medium bowl; beat with a mixer at high speed until soft peaks form. Add remaining 2 tablespoons granulated sugar, 1 teaspoon at a time, beating until stiff peaks form (do not over-beat . Gently stir 1/4 of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture
  5. Spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times to level. Place dishes on a baking sheet; bake at 350° for 15 minutes or until puffy and set
  6. Sprinkle each soufflé with 1/2 teaspoon powdered sugar. Serve immediately

Nutritional Information:

  • Calories: 152 (4% from fat)
  • Fat: 0.6g (sat 0.3g, mono 0.2g, poly 0.0g)
  • Protein: 3.5g
  • Carbohydrate: 35.3g
  • Fiber: 1.4g
  • Cholesterol: 0.31mg
  • Iron: 0.8mg
  • Sodium: 35mg
  • Calcium: 26mg

Source: Marcia Whyte Smart, Cooking Light, April 2007

Healthy eats: Two-ingredient “Skinny” Ranch Dip

creamy-ranch-dip_lifesambrosiadotcom

Dress up your veggies with this simple ranch dip recipe.
Photo credit: Lifesambrosia.com

We could all stand to eat more veggies – but let’s face it, sometimes naked plant parts just aren’t gonna hit the spot.

So next time you’re struck with a mid-day snack attack, try this protein-packed ranch dip redux, which contains only about 10 calories per tablespoon:

“Skinny” Ranch Dip

  • 2 cups non-fat Greek yogurt
  • 1 package ranch dip mix

Stir…and enjoy those cruciferous crudites!

Advice for avoiding a spring break diet disaster

A vacation doesn't have to derail your healthy eating habits. Photo credit: Brobible.com

A vacation doesn’t have to derail healthy eating habits.
Photo credit: Brobible.com

It’s Spring Break season, and with so many folks hitting the beach, there’s no better time for some smart vacation eating tips from celebrity nutritionist and dietitian Lisa DeFazio.

Sure, you can hit the gym and watch what you eat before vacation, but when your flight is delayed or you’re faced with an all-you-can-eat (and drink) option at the hotel, temptation sets in. Here, Lisa tells us how to stay on track during that next trip without wasting your pre-vacation hard work.

Kinetic Fix: Lisa, I’m good all year ’round; won’t watching what I eat on vacation take all the fun out of my trip?

Lisa DeFazio: No! It’s not about watching what you eat the entire vacation, it is about choosing when to splurge and balancing daily food choices to help you look and feel your best! You also do not want to overeat every day consuming high fat, high sugar foods, as you will have less energy to enjoy the trip, not to mention you may not feel like wearing your bikini after a high fat high sodium meal!

KF: Ok, so say I’ve got an unexpected flight delay and will be stuck eating a meal the airport; what do I do?

LD: Many airports have better choices now, like sandwiches with fruit or a grilled chicken salad, but it’s always a good idea to pack some snacks in your carry-on to be sure you don’t end up with a slice of pizza and an ice cream cone during your flight delay. I recommend Special K Popcorn Chips [DeFazio has partnered with the brand to offer guilt-free snacking options] — with 120 calories per serving of 28 chips, this guilt-free snack is perfect to munch on at the gate.

KF: What’s the best approach if I’m on a cruise with that infamous all-you-can-eat buffet?

LD: First, look over the entire buffet to see what your choices are. Fill half your plate with salad, vegetables and fruit, choose lean grilled or baked chicken or fish, and rice pilaf or baked potato. Choose one splurge dish like mac and cheese or creamed spinach. Share dessert and drink water or diet soda.

KF: Easy enough. But what about the opposite – on a road trip – how can I eat healthy amid gas stations, convenience stores and diners?

LD: My gas station top picks are pretzels, yogurt, protein bars, vitamin water and nuts. At diners it’s a good idea to choose a turkey sandwich, grilled chicken sandwich, turkey burger or veggie burger and ask for fruit instead of fries.

KF: And if I’m on a budget, can I still eat out and stay healthy without breaking the bank?

LD: Go online and search for coupons at your favorite restaurants, research restaurants near you that offer better choices and compare prices. It is easier now with menus, calories and prices all online! You may be surprised that many healthier restaurants are not as expensive as you think!

KF: But if I do happen to indulge (or imbibe!) a bit more than usual, can I minimize the damage?

LD: Yes, many people have one splurge meal or day per week but just be sure you get back on track the next day. On the days before and after a splurge load up on fruits, veggies and protein, include high fiber carbs like sweet potatoes or brown rice, drink plenty of water and exercise!

KF: Finally, any quick tips on how to ease back in to healthier habits when I get home?

When you get home go to the supermarket and stock your fridge with fruits, vegetables, yogurt, lean protein and better-for-you foods! Stock the pantry with smart snacks like Special K Popcorn Chips, which pair nicely with protein-packed hummus or zesty salsa. Walking and drinking plenty of water will get you back into your routine. Take it slow, and do what you can!