Like most people, I absolutely LOVE my sweets. I would eat a HUGE piece of chocolate cake for breakfast and/ or indulge in a 2 pm candy fix everyday if I thought I could get away with it. The problem is that as I get older, my body does not seem to tolerate the high sugar dose as well. Heck, I really don’t think my body tolerated sugar much when I was younger either, but ignorance is bliss.
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Posts Tagged ‘Holiday Nutrition’
Pour some sugar on me
Thursday, May 9th, 2013Lifestyle Matters
Monday, December 24th, 2012As you formulate your New Year’s resolution, consider your short-term and long-term goals. I know after the gluttonous holidays, most people desire weight loss. Should the goal be just to lose those extra pounds you gained or overall health? I vote for the latter of course.
Try these strategies on for size: (more…)
The Right Bite
Tuesday, December 18th, 2012As we approach Christmas, New Year’s Eve, and New Year Day, you may want to consider your food bites. There is an abundance of goodies at work, home, potlucks and holiday parties. Which bites are “right” for you? All of them in moderation.
Keep these ten strategies in mind:
- Eat a healthy snack or mini meal before you head out to the party. Never arrive famished. You will always make worse decisions and eat too much when you are overly hungry.
- Never skip a meal as you cannot “bank” your calories for the day; you will metabolize what your body can use and store the additional calories. Yes, a calorie is a calorie in this sense.
- Bring a healthful dish to the potluck or party; at least you know there is something good for you to eat.
- Take mini or bite size portions; this way you can try more dishes without the guilt.
- Skip the foods you know that you do not like; you still will not like it regardless of who made it so save the calories for something delicious.
- Do not deprive yourself; ENJOY! Just try a smaller portion so you do not regret it later (either not trying it or trying too much).
- Focus on fruits and vegetable dishes; fill up on these items first, then splurge on the goodies.
- Chew your foods thoroughly; savor eat bite as if it is going to be your last. This strategy will help you eat slower. It takes the stomach 20 minutes to tell the brain you are full. Be sure to listen to your cue and stop eating when you have reached full.
- Limit your alcoholic beverages, especially the mixed drinks. These beverages add non-nutritious calories and can contribute to mindless (uninhibited) eating.
- Drink plenty of water. Water is calorie free and helps fill the stomach, signaling the brain (hopefully) that you are filling up. Add some fruit to flavor your water.
The last question I want to ask you, “Does your food taste any different at bite 3 than at bite 20?” It is important to remember that it is not the number of bites that make the food taste good, but the food itself, which can be accomplished in just one bite. So what is your “right” bite?
By Larissa Brophy, MS, RD, LD
Less Sugar Please!
Thursday, October 18th, 2012
Do you know the recommendations for sugar intake? Do you know how many teaspoons on average that an American consumes? Do you think sugar contributes to weight gain? You might be surprised, yet confused, by these answers.
The average American intake of “added” sugar is over 20 teaspoons per day or 320 calories. That is equivalent to 80 grams of sugar if you are reading food labels (4 grams equals 1 teaspoon). If reading the food label, however, it is imperative that you distinguish between natural and added sugars. Dairy products and fruit are very nutritious, but high in natural sugar, which is not differentiated on the food label. If you are uncertain, then read the ingredient list to determine if sugar has been added. Buyer beware, sugar goes by many different names.
The recommendations for “added” sugar per day can vary depending on the source.
The 2010 Dietary Guidelines for Americans recommends that 5% to 15% of your total caloric intake come from “added” sugars and solid fats (SoFAS, an acronym for solid fats and added sugars) for healthy individuals over the age of two (2) years. Theoretically, your added sugar intake should be 5% to 10% of total caloric intake since less than 10% should come from saturated fats. Confusing, right?
In 2009, the American Heart Association released its upper limit recommendations for adults. The recommendation differs depending on your gender, age, and activity level. To simplify, the overriding recommendation is that men should not consume more than 9 teaspoons (36 grams) per day and women should not consume more than 6 teaspoons (24 grams) per day.
So why should you care? Recent research is supporting the contribution of “added” sugar intake in our nation’s growing obesity epidemic. Did you know that one 12-ounce Coke® provides 140 non-nutritious calories and 39 grams of sugar? The added sugar content is equivalent to TEN teaspoons for the day, which is OVER the current recommendations for most individuals. Bottom line, the next time you pick up that sugary drink, you might want to determine if the added sugar and extra calories are worth it.
-Larissa Brophy, MS, RD, LD
Smart Eating Tips for Summertime!
Wednesday, June 27th, 2012
The summer presents many opportunities for day outings and far away travels. As you prepare for a short or long trip, you may pack toiletries, clothes, and other essentials. But do you give any thoughts to food and snacks? What about when you go to a party or BBQ? As a dietitian, I am always thinking about healthy food and snacks. I suspect you are thinking, but why? I find food on the go to be more expensive, conducive to poor choices and mindless eating, and causes mere stress to figure out where all five of my family members will agree to eat. Whether you are staying locally or traveling afar, here are some quick tips to get you on your healthy food way. (more…)
Opinion: Energy Density
Monday, April 16th, 2012Energy density is defined as the amount of calories that a specific volume of food provides. The goal is to maximize the volume of food while maintaining or minimizing the number of calories. For instance, compare a 144 gram breakfast of two (2) chocolate doughnuts versus a 450 gram breakfast consisting of ¾ cup high fiber cereal with sliced bananas, 1 cup fresh fruit, one scrambled egg, 1 turkey sausage link, 1 slice whole wheat toast, and a teaspoon of jam. Both breakfast are 500 calories, but the energy density is only 1.1 calories/gram (500 calories ÷ 450 gram volume) for the larger, more substantial breakfast whereas the doughnuts are 3.5 calories/gram (500 calories ÷ 144 gram volume). (more…)
Happy 2011!
Monday, December 27th, 2010The year 2011 is less than a week away. After the last few months of holiday parties and possibly overindulging in high-sugar and high-fat treats, many people turn to making resolutions that focus on improving health, fitness, and wellness.
In 2010, I made one New Year’s Resolution – to eat an apple a day. As they say, it keeps the doctor away. Well, looking back, the first few months I was very good about eating my one apple a day. I learned all about different varieties of apples. McIntosh, Golden Delicious, Red Delicious, Honeycrisp (my personal favorite), Pink Lady, Gala, Fuji, Braeburn, and Granny Smith were some of the ones that were often found on my trips to the produce section. Each week I would stock up on enough apples to be able to eat one a day. I’ll be honest; some of the apples were huge. I allowed myself to only eat half of those one-pound apples – a serving size that is actually two fruit servings. I learned that I love only crisp, sweet apples and that one of my least favorite things is to bite into a mealy apple – yuck! I learned that if I cut my apples into quarters I was more likely to eat them.
You may be wondering if it kept the doctor away. I would definitely say it did. I did not have a single need to see the doctor once during those months! Now you might be wondering if I kept up my apple eating the entire year. Well, no, I did not eat an apple every day in 2010. Although I definitely did increase my total fruit intake this year compared to 2009; a behavior I plan to continue well into 2011 and beyond.
So what is your New Year’s Resolution this year? Why even make one? For starters, it helps you focus your energies on reaching your bigger picture health goals. Rather than setting a resolution to lose 15 pounds, come up with a behavior you wish to change that will help you reach that weight loss goal. For example, by replacing regular soda with diet soda or water, you will cut your calorie intake down and lose weight in the process. Start today by sharing your Resolution with our readers and leave a comment today!
Happy New Year! From all of us at The Rite Bite, we wish you a happy, healthy, and prosperous 2011!
Healthy Holiday Treats – Ideas Please!
Monday, December 6th, 2010We are in the midst of the holiday season and what better time than now to discuss healthy holiday treats. One of my favorite healthy holi
day treats is Pumpkin Chocolate Chip and Walnut Bars. This recipe is so easy too! All you need is a 15 oz. can of pure pumpkin, a box of spice cake mix, one bag of semi-sweet chocolate chips, and 1 cup of chopped walnuts. Mix the pumpkin and cake mix together. Fold in chocolate chips and walnuts and bake according the cake mix directions. The pumpkin adds a ton of Vitamin A (great for your eyes) and fiber! The walnuts are an excellent source of Omega-3 fats – very healthy for your heart! If you get 24 servings from this recipe, each piece would provide 168 calories, 25 grams of carbohydrates (of which 1 gram is fiber and 15 grams are sugars), 8 grams of fat, and 2 grams of protein.
What are your favorite healthy holiday treats? Check out this website for some great RD approved recipes. http://www.chicagonow.com/blogs/eat-right-around-chicago/2010/11/easy-breezy-tasty-healthy-thanksgiving-recipes.html
Don’t be shy, it’s your turn now! Please share your favorite, healthy holiday recipes ideas and pictures today!.
Healthy Weight thru the Holidays
Monday, November 29th, 2010
This year I am going to maintain my weight from Thanksgiving thru the start of 2011! This is my pledge! If I lose a little bit, that’s ok too, but I am definitely not going to gain any weight. The Rite Bite is doing something great this year. We are giving our members the opportunity to do the same – pledge to maintain their weight this holiday season. I like doing this every year because it really motivates me to think twice about all of the holiday treats that will soon be available at every turn. Well-meaning neighbors that bring plates of cookies and fudge over (I confess I have done this before), office potlucks and work parties that combine rich foods and possibly alcoholic beverages, and the family gatherings and feasts on the actual holiday.
In order to maintain my weight this year I am going to focus on two strategies. Diet and Exercise. Yep, boring, but true. My exercise goal is to walk 30 minutes every day this holiday season. I do not need to walk fast, I just have to walk. I’ll probably do the 30 minutes all in one shot, but you could break it up into smaller chunks of time. My diet goal is more complex because there are three and not just one. First, I am going to eat at least 3 servings of non-starchy vegetables every day this holiday season. Second, I am going to eat small portions of my favorite holiday desserts. For example, a half-slice of pumpkin pie instead of a full piece. Third, I will avoid the mindset of all or nothing. To me this means, I can indulge a little one day and then get back to my usual healthy eating right away. I will not give myself permission to overindulge until the New Year because I went a little crazy at one work party.
Will you pledge to maintain your weight this holiday season? You can do with a comment on this blog. The impact of actually doing it, cements your goal and makes it real. Don’t just say you will, actually pledge with a comment here. Just copy and paste this into your comment.
I, _____________________, pledge to maintain my weight and not gain weight this holiday season. Please also add your goals/tricks for staying healthy over the holidays for all of our readers!
And if you are a member of The Rite Bite, stop in today to find out how you can get your pledge posted at our center. The accountability this provides is a huge motivating factor!
Trick, or Treat? by Becky Vaschak OSU Dietetic Intern
Sunday, October 31st, 2010The Not So Sweet on Halloween Candy!
Fall has arrived! The changing of the leaves not only brings about all things pumpkin but signifies Halloween is just around the corner. While ghosts and ghouls can frighten many, the plethora of candy can certainly frighten your diet! Even though Halloween is one night only, the endless amounts of sweets can haunt your house (and mind!) for many days after. So if you’re looking for a treat to satisfy that sweet tooth, do so in moderation! Choosing the fun size portion is a great way to indulge in your favorite Halloween candy but without adding a lot of extra calories or pounds to your day. Here are the calorie listings for some favorite fun size treats:
Reese’s Peanut Butter Cups (2 cups): 232 cals, 13 g fat
York Peppermint Pattie (1.5 oz): 165 cals, 3 g fat
Kit Kat (2 mini bars): 104 cals, 5 g fat
M&M’s Peanut (10 pcs): 103 cals, 5 g fat
Almond Joy (fun size): 91 cals, 5 g fat
Baby Ruth (fun size): 83 cals, 4 g fat
Milky Way (fun size): 78 cals, 3 g fat
Snickers (fun size): 74 cals, 3.5 g fat
Hershey’s Milk Chocolate (fun size): 67 cals, 4 g fat
M&M’s Milk Chocolate (10 pcs): 34 cals, 1.5 g fat
Some sweet solutions to help curb your sweet tooth:
- Always opt for the fun size version
- Portion control! Limit yourself to one piece a day
- Keep candy out of sight
- Try fruit for a snack or dessert. Frozen grapes offer sweetness and a crunch!
- Explore the dark chocolate version if available to pack in some antioxidants
So don’t let Halloween scare you away from enjoying some of your favorites. There are many different ways to curb a sweet craving without adding a lot of extra calories. Explore and find out what works for you!
