Muffins: Sure that muffin looks harmless, with its crisp ridges and blueberry centre, but that little teeny tiny muffin can pack in as many as 900 calories. That’s almost half of your daily recommended calorie intake! When eating on the run at places like Tim Horton’s or Starbucks, it’s best to opt for non-baked foods such as a sandwich or yogurt parfait to reduce calories and increase nutritional value. Or, better yet, pack your lunch!
Movie popcorn: Popcorn has always been marketed as a healthy snacking alternative, and generally it is… As long as you’re eating the low-cal, no butter, portion-controlled sizes at home (who actually eats just one cup of popcorn anyways?). However, movie popcorn can be one of the worst things for you (don’t even get me started on extra butter!). A large popcorn can contain as many as 1600 calories, and a small can have around 400. The best alternative: pack a baggie of reduced salt, 100 calorie popcorn from home and sneak it in (this is frowned upon, I know).
Mixed nuts: Yes nuts are good for you and very high in protein and filling fibre, but pay close attention to portion sizes. People who eat nuts generally aren’t conscious of the amount they eat because they assume nuts are healthy and thus low-cal. However, only a handful of almonds contains around 250 calories. While this isn’t inherently a bad thing, eating more than the serving size can lead to weight gain.
Cheese: Cheese is another calorie-rich snack that often gets too much credit. While cheese does contain protein and calcium, it is not the best source of either and has way more calories than most people suspect. A small one-inch cube of cheese has around 250 calories (depending on the kind), and generally people consume more than that. If you love cheese (and really, who doesn’t?), opt for low-calorie pre-cut slices so you’re more conscious of serving sizes.
Chocolate bars: Obvious, I know. What I didn’t realize until a few weeks ago, however, is that chocolate bars are now sold in double-portion sizes. Even though the wrapper may say it is only 250 calories, this may only be for half of the bar. For this reason, it’s always a good idea to pay close attention to labels. Also, try satisfying your chocolate craving with a handful of dark chocolate chips.
Monday, April 26, 2010
Does salt make you gain weight?
Not too long ago a classmate asked me a really good question: does eating foods rich in sodium lead to weight gain? While the answer is generally no, salt doesn’t cause any long-term weight gain, consuming too much sodium can lead to bloating and water retention, as well as other health problems such as high blood pressure.
The reason why eating salty foods makes us feel bloated is because salt bonds to water. The more salt we consume, the more water our bodies retain. If you cut out salt from your diet, you will notice a slight drop in weight. However, this weight loss is only temporary and will appear when you start eating salt again.
While salt is not in itself a cause of weight gain (it has no calories), a sodium-rich diet can lead to permanent weight gain for other reasons. To begin, foods with a lot of salt are generally processed, contain many calories, and offer little nutritional value. Naturally nutrient-rich foods such as fruits, vegetables, and lean meats contain very little salt and lots of vitamins and minerals. Secondly, there is some research that shows that eating salty foods only temporarily satisfies cravings and causes you to become hungry again sooner.
Although our bodies need salt to function (sodium aids with cell repair and fluid regulation), most of us intake way more salt than necessary. The maximum adult recommended daily intake is 2300 mg, or around 1 tsp. So the next time you feel inclined to give the salt shaker a few shakes over your dinner plate, try adding spices or herbs to naturally complement the dish in a calorie-free, antioxidant-rich way. Also, when grocery shopping, try sticking to the perimeters of the store to avoid the aisles full of processed, sodium-dense snacks.
The reason why eating salty foods makes us feel bloated is because salt bonds to water. The more salt we consume, the more water our bodies retain. If you cut out salt from your diet, you will notice a slight drop in weight. However, this weight loss is only temporary and will appear when you start eating salt again.
While salt is not in itself a cause of weight gain (it has no calories), a sodium-rich diet can lead to permanent weight gain for other reasons. To begin, foods with a lot of salt are generally processed, contain many calories, and offer little nutritional value. Naturally nutrient-rich foods such as fruits, vegetables, and lean meats contain very little salt and lots of vitamins and minerals. Secondly, there is some research that shows that eating salty foods only temporarily satisfies cravings and causes you to become hungry again sooner.
Although our bodies need salt to function (sodium aids with cell repair and fluid regulation), most of us intake way more salt than necessary. The maximum adult recommended daily intake is 2300 mg, or around 1 tsp. So the next time you feel inclined to give the salt shaker a few shakes over your dinner plate, try adding spices or herbs to naturally complement the dish in a calorie-free, antioxidant-rich way. Also, when grocery shopping, try sticking to the perimeters of the store to avoid the aisles full of processed, sodium-dense snacks.
Friday, April 2, 2010
Long weekend binges: avoid the dreaded food coma
It’s the long weekend and, if your family is anything like mine, this probably means it will be a weekend of eating followed by a good old belt loosening. It’s almost inevitable that on these occasions we will eat too much and then later complain about how much we ate. A little indulging never hurt anyone, but when we take it overboard we tend to become disappointed in ourselves later.
The best eating advice that I ever heard was this: Eat when you’re hungry and you’re unlikely to have any weight or health problems. Think about it: this means listening to your body and eating when you want to, and stopping when you feel full. There is nothing revolutionary about this, but most of us tend to forget it sometimes.
Here are some tips to prevent you from slipping into the dreaded food coma:
• Drink a lot of water with your meals- this will help fill you up so you don’t overeat.
• Eat an apple before your meal- this has a lot of filling fiber and will prevent you from eating too much later.
• Try to limit your alcoholic intake- alcohol is full of empty calories and will make you feel bloated. Stick to a glass of wine with your meal and stay away from beer.
• Think about how you’re going to feel when the meal is done- you don’t want to feel like you can’t move when you’re done, so be conscious of how lousy you’re going to feel if you eat too much.
• Keep occupied by engaging in conversation- it takes our bodies about 20 minutes to register how full we are, so eating at a slow pace allows us to realize we’re full before we’re ready for seconds
• Don’t be afraid to eat- if you over-fixate on everything you consume, you’re more likely to get frustrated and binge later on. Have a piece of dessert if you feel like it. And, if you feel like a few different kinds, cut the portions into quarters.
The best eating advice that I ever heard was this: Eat when you’re hungry and you’re unlikely to have any weight or health problems. Think about it: this means listening to your body and eating when you want to, and stopping when you feel full. There is nothing revolutionary about this, but most of us tend to forget it sometimes.
Here are some tips to prevent you from slipping into the dreaded food coma:
• Drink a lot of water with your meals- this will help fill you up so you don’t overeat.
• Eat an apple before your meal- this has a lot of filling fiber and will prevent you from eating too much later.
• Try to limit your alcoholic intake- alcohol is full of empty calories and will make you feel bloated. Stick to a glass of wine with your meal and stay away from beer.
• Think about how you’re going to feel when the meal is done- you don’t want to feel like you can’t move when you’re done, so be conscious of how lousy you’re going to feel if you eat too much.
• Keep occupied by engaging in conversation- it takes our bodies about 20 minutes to register how full we are, so eating at a slow pace allows us to realize we’re full before we’re ready for seconds
• Don’t be afraid to eat- if you over-fixate on everything you consume, you’re more likely to get frustrated and binge later on. Have a piece of dessert if you feel like it. And, if you feel like a few different kinds, cut the portions into quarters.
Thursday, April 1, 2010
In defense of carbs
Somewhere between Atkins and South Beach, carbs became every dieter’s nemesis. People suddenly believed that a low carb diet was their magic bullet for weight loss. However, most dieticians will agree that cutting out carbohydrates is not the answer. Here’s why:
Carbohydrates are our bodies’ main source of energy. When we cut out carbs we will begin to feel weak, tired, and sluggish. There is a common misconception that protein can replace carbs as our main energy source; however, protein is only needed for the growth and repair of our body tissues and not to actually fuel our bodies. Because of this, we require substantially less amounts of protein than carbs. There is also a misconception that fats are bad. Just to clear the record, fats are essential for helping us digest the vitamins in other foods. These three groups, carbohydrates, fats, and proteins, make up our diet. In order for our bodies to run smoothly, 55-60% of the food we eat should be carbohydrate-based, 30% should be fat-based, and 10-15% should be protein-based. Because we can only digest limited amounts of protein at a time, high protein diets are completely ineffective. Carbohydrates, on the other hand, are the fuel that keeps us going.
If all this sounds different from the four-food group breakdown that you’re used to, just remember that abiding by the food pyramid you learned in elementary school is still your best bet for staying healthy. Canada’s Food Guide recommends 7-10 servings of fruits and vegetables, 6-8 servings of grain products, 2-3 servings of milk and alternatives, and 2-3 servings of meat and alternatives daily. Choosing foods that are nutrient-rich from these four groups will ensure you get more nutritional bang for your buck.
At this point you’re probably wondering why low-carbohydrate diets seem to be so effective if they don’t work. There is actually no proof that low-carb diets result in any long-term weight loss. When people start to cut out carbs, they are usually decreasing their overall calorie intake as well. This calorie deficit is what causes people to shed pounds. However, this weight loss is almost always short-term because a low-carb diet is too harsh for our bodies to tolerate for extended periods of time. People who cut out carbs usually end up gaining more weight because they resort to binge eating to satisfy their bodies' carb craving.
While carbohydrates are good, there are carbs that are better choices than others. There are two main types: simple and complex. Simple carbs are found in foods such as fruits, milk, and confectionary. Complex carbs are also known as starches and are found in grain products such as bread, pasta, and rice. When our bodies break down the simple sugars in simple carbs, they are able to do so quickly and so we are likely to feel hungry again sooner. Complex sugars, on the other hand, take longer for our bodies to break down and so they keep us feeling full longer. While neither simple nor complex carbs are inherently better than the other, it is best to get a variety of both. Also, choosing starches that are rich in fibre will make you feel fuller while providing you with more nutrients. It is always best to check the minerals and nutrients in carbohydrate-rich foods to ensure you are not consuming empty calories.
Carbohydrates are our bodies’ main source of energy. When we cut out carbs we will begin to feel weak, tired, and sluggish. There is a common misconception that protein can replace carbs as our main energy source; however, protein is only needed for the growth and repair of our body tissues and not to actually fuel our bodies. Because of this, we require substantially less amounts of protein than carbs. There is also a misconception that fats are bad. Just to clear the record, fats are essential for helping us digest the vitamins in other foods. These three groups, carbohydrates, fats, and proteins, make up our diet. In order for our bodies to run smoothly, 55-60% of the food we eat should be carbohydrate-based, 30% should be fat-based, and 10-15% should be protein-based. Because we can only digest limited amounts of protein at a time, high protein diets are completely ineffective. Carbohydrates, on the other hand, are the fuel that keeps us going.
If all this sounds different from the four-food group breakdown that you’re used to, just remember that abiding by the food pyramid you learned in elementary school is still your best bet for staying healthy. Canada’s Food Guide recommends 7-10 servings of fruits and vegetables, 6-8 servings of grain products, 2-3 servings of milk and alternatives, and 2-3 servings of meat and alternatives daily. Choosing foods that are nutrient-rich from these four groups will ensure you get more nutritional bang for your buck.
At this point you’re probably wondering why low-carbohydrate diets seem to be so effective if they don’t work. There is actually no proof that low-carb diets result in any long-term weight loss. When people start to cut out carbs, they are usually decreasing their overall calorie intake as well. This calorie deficit is what causes people to shed pounds. However, this weight loss is almost always short-term because a low-carb diet is too harsh for our bodies to tolerate for extended periods of time. People who cut out carbs usually end up gaining more weight because they resort to binge eating to satisfy their bodies' carb craving.
While carbohydrates are good, there are carbs that are better choices than others. There are two main types: simple and complex. Simple carbs are found in foods such as fruits, milk, and confectionary. Complex carbs are also known as starches and are found in grain products such as bread, pasta, and rice. When our bodies break down the simple sugars in simple carbs, they are able to do so quickly and so we are likely to feel hungry again sooner. Complex sugars, on the other hand, take longer for our bodies to break down and so they keep us feeling full longer. While neither simple nor complex carbs are inherently better than the other, it is best to get a variety of both. Also, choosing starches that are rich in fibre will make you feel fuller while providing you with more nutrients. It is always best to check the minerals and nutrients in carbohydrate-rich foods to ensure you are not consuming empty calories.
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