Don'ts
Breakfast
3 pancakes, butter, syrup
+ 2 eggs
+ 2 strips bacon
+ ½ c hash browns
+ 8 oz orange juice
+ coffee with cream
= 1,100 calories
45 grams fat
1,900 mg sodium
Lunch
½ chicken panini
+ 1 cup creamy tomato soup
+ 16 oz strawberry lemonade
=910 calories
36 grams fat
1,430 mg sodium
Dinner
2 slices deep-dish pepperoni pizza
+ 1 soft drink
+ 1 cup chocolate ice cream
=1,160 calories
46 grams fat
2,000 mg sodium
Dos
Breakfast
Scrambled eggs (2 egg whites, 1 whole egg)
+ 1 slice whole- wheat toast, 1 tsp margarine
+ 1 orange
+ coffee with low-fat creamer
+ 8 oz low-fat milk
=420 calories
12 grams fat
300 mg sodium
Lunch
1 cup black bean soup
+ ½ tuna salad sandwich
+ 1 mini bag of baked chips
+ water
=480 calories
13 grams fat
1,670 mg sodium
Dinner
2 slices thin-crust cheese pizza
+ 2 cups spinach salad, 2 tbsp light dressing
+ unsweetened iced tea
+ ½ cup fat-free frozen yogurt, ¼ cup sliced strawberries
=560 calories
24 grams fat
780 mg sodium
Fall is here, and it's time to start thinking about the inevitable snow days to come. Many people crave unhealthy comfort foods during the long, gray days of winter, but we have some ideas for healthy alternatives that can satisfy your cravings without compromising your waistline.
Pantry Game Plan
"It's easy to pack on the pounds with inactivity and high-fat comfort foods when you are snowed in," says Sarah Crowell, RD, LD, a registered dietitian at The Ohio State University Medical Center. "A well-stocked pantry and fridge will help with those 'plan B' meals when you can't get out to the store."
Keeping it healthy, though, is key. "Fresh, frozen or canned foods all count toward your daily food group allowances for their respective food groups," explains Crowell. "Canned foods have a long shelf life, but the sodium content can be high, so go for low-sodium alternatives."
Also, frozen vegetables are frozen right when they are picked, making them surprisingly fresh. And frozen foods often have little or no added sodium.
Proteins and Healthy Carbs
"Beans such as cannellini, black, kidney or garbanzo can transform any dish. Dried or canned are fine," says Crowell. "They are a great source of fiber and fat-free protein. Use them for soups or chili, or puree them for use as a vegetable dip. Give canned beans a rinse to remove excess sodium."
Nuts and peanut butter are also protein with healthy unsaturated fats, but portion size is the key to keeping calories in check. "For example, one to two tablespoons of peanut butter is a great addition to fruit or oatmeal to make you feel satisfied," explains Crowell.
Other Tips
Make sure you have dried seasonings, olive oil and other condiments to add flavor. "Also, calorie-free beverages are important," recommends Crowell. "Stick to low- or no-sugar versions of hot cocoa, coffee and tea."
And don't forget your computer as a tool. "There are many websites in which you can enter a few ingredients, and recipes will pop up," says Crowell. You might be surprised at how tasty your stock of food staples can turn out to be.
Women, on average, should consume 1,200–1,600 calories/day, while men, on average, should consume 1,800–2,200 calories/day.
A registered dietitian can help you determine your calorie needs.
A Winter's Shopping List
Keep these foods on hand in your pantry
Canned beans. This hunger-crushing, high-fiber food is perfect for soups, salads and vegetable dips.
Frozen vegetables. Broccoli, peas, corn, edamame and spinach work in homemade soups.
Canned low-sodium tomatoes. Use these for chili or to make your own sodium-controlled pasta sauce.
Whole grains. Oats, quinoa, instant brown rice and whole-wheat pasta have complex carbohydrates that keep you full longer.
Frozen fruit. Add it to low-fat yogurt or oatmeal, or simmer to make a sauce to top light ice cream.
Reduced-sodium broths. These are a great base for winter soups.
Canned fish. Chunk light tuna packed in water or salmon is pure lean protein.
Nuts and nut butters. Try unsalted walnuts, almonds and natural peanut butter for a protein boost.
Whole-wheat English muffins/tortillas. These freeze well, and you can thaw small amounts.
Dried fruit. Apricots, dates and raisins make for healthy snacks.
Ask Your Advocate
Q. Which is more important: counting calories or fat grams?
A. Both! If your primary goal is weight loss, then total caloric intake is an important number to monitor. Since fat has more kilocalories per gram than carbohydrates and protein, limiting your fat intake makes a substantial reduction in your caloric intake. If you are reducing your fat intake because of other health reasons, the American Dietetic Association recommends that fat should make up no more than 25–30 percent of your total energy intake. Just as important is reducing food sources of trans-fatty acids and total saturated fat to decrease heart disease.
Find a Physician
For more information about scheduling an appointment at OSU Rardin Family Practice or with Dr. Nahikian-Nelms, call 800-293-5123.