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By Nicole Turner, MS
12 tips on how to eat healthy. Please click on "more" to expand each tip.
Nicole Turner, experienced nutritionist and founder of Strategic
Nutrition, brings expertise to the food industry, culinary field, and
public health. She shares her 10 years of nutrition education
experience with Coheso and loves the CalorieSmart calorie counter
product. Frustrated with conflicting health information and popular diet fads, Nicole decided to study nutrition to help people have access to reliable, science-based nutrition information. She received her BS in Nutrition from Pepperdine University and a MS in Nutrition Communications from Tuft University’s Friedman School of Nutrition Science and Policy. An active member of the Society for Nutrition Education, Nicole serves as the Chair for the Communications Division. You can read more about Strategic Nutrition at www.strategicnutrition.org
Being able to manage your calories successfully predict your weight management success. So first you need to understand calories, how they work, and how they find their way into your life.
The body needs calories to perform all of the functions necessary for life – pumping blood, breathing, digesting, fighting bacteria, walking, working, laughing. We can’t live without calories. So we have to learn how to live in balanced harmony with them. Calories are not the enemy. They are actually a measure of energy. They measure heat. One calorie is equal to the amount of heat it takes to raise the temperature of water by one degree. When we think of calories as energy, they become a positive thing in your life. Figuring out how to use them effectively for energy is then the challenge. If you take in more calories than the body needs, the extra calories are stored as fat. In order to lose weight, you have to take in fewer calories than you burn through all of your daily activities.
Being able to manage your calories successfully predict your weight management success. So first you need to understand calories, how they work, and how they find their way into your life.
Now you can pick a reasonable number of calories to aim for that will not be too drastic of a change but will also get your body into a weight loss mode. A safe estimate is usually to cut your current calorie intake by 15%. So if you were eating an average of 2,000 calories, try to cut out 300 calories per day. Now losing weight isn’t a daunting, unachievable goal. It’s just one less bag of chips or 2 less sodas. If you include exercise, you will save calories at a faster rate.
A quick way to estimate how many calories you need is to use 10 calories per pound of your desired weight. For example, if you currently weigh 170 pounds and you want to weigh 150 pounds, multiply 10 times 150, which equals 1,500. Your goal would then be to eat 1,500 calories per day. This estimate does not account for activity though, so if you are really active you may need more calories. Be careful not to limit your calories by too much. Eating too little can slow your metabolism and run the risk of not getting enough nutrients to keep you healthy. One pound of fat is equal to 3,500 calories. If you cut back 300 calories from the foods you eat and exercise for 30 minutes everyday (averaging about 200 calories), you can save 3,500 calories in one week, one pound. Losing one pound of fat per week is the recommended goal because you will be less likely to gain it back. Knowing that a pound of fat is just a measure of calories you have to save helps you understand your weight loss goals and be empowered to achieve them. For more help in finding an appropriate calorie intake for you, try some of these calculators:
www.bcm.edu/cnrc/caloriesneed.htm
www.mypyramid.gov/mypyramid/index.aspx
www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.htm
Have a strategy ready each day to help you tackle your weight goals. If you aim towards nothing, that’s what you’ll achieve – nothing.
We know now that losing a pound of fat means saving 3,500 calories. Next you can have a plan for how you can save a reasonable number of calories each day. After looking at your total calories, break down about how many calories you can eat at each meal or snack. This way you won’t eat all your calories at lunch and feel like you have to only eat a salad for diner. Also, schedule in your exercise. Set an appointment to take an afternoon break of walking for 15 minutes. Block the time on your day planner for when you will go to the gym. Pay for your yoga or spin class ahead of time so that you don’t back out. Losing weight can feel overwhelming. But having that plan in place will encourage you each day and remind you that these small steps are moving you towards your goal. Being successful with your daily plan builds your confidence in achieving your desired weight.
It may sound weird, but in order to lose weight you have to eat. Losing weight is about keeping your metabolism running high and keeping a positive attitude towards food, which both require you to eat. Plus, restriction leads to rebellion.
Starting a weight loss plan usually makes people think, “I can’t eat.” But in order to lose weight, the body needs to keep burning calories at a high rate. This requires that you eat regularly. Not eating by skipping meals or restricting your calories by too much will make your body think it’s in a starvation mode. This is a protective mechanism that makes the body hold onto reserved calories, aka “fat”. It thinks it needs to conserve energy until there is food available again. So eating regularly will be a key to keep your body thinking it has calories to spare.
By eating regularly, you will be less likely to get to that dangerous point of extreme hunger. You are much more likely to overeat when you get to this point. Starting the day with breakfast helps get your metabolism running fast and is a habit related to successful weight loss. Try to eat something, even if it’s just a granola bar or piece of fruit, within two hours of when you get up. Then eat another three to four times throughout the day. Balance your calories out throughout the day. Eating more often doesn’t mean you should be eating more calories. By eating smaller meals more often, you give your body the immediate energy it needs and then encourages it to burn off the extra body calories (fat) that you don’t need. This keeps your metabolism running high. Try not to eat a large percentage of your calories at the end of the day. Your total amount of calories for the day is the most important factor, but your body is more likely to store the extra calories as fat if you are going to sleep and not moving after you eat a lot of calories.
Now focus on what you “can” eat instead of what you “can’t.” This subtle shift in attitude creates a more enjoyable, self-confident attitude towards the whole idea of weight loss. Your mind can propel you to success just be feeding your body positive thoughts that keep your motivation high. Be excited about your new goals and all of the wonderful foods you get to eat at the same time. Experiment with new recipes and foods. Think, “Yes, I can be healthy and enjoy eating!” With this attitude, you will be less vulnerable to sabotaging your goals with the “forbidden foods”. If you love chocolate, save some calories from your meal for a small treat or dessert. If you can’t live without French fries, order the small or skip the soda to make up for those extra calories. Eating healthy does not mean you can’t look forward to what you’re going to eat. Just balance the calories.
Not only are fruits and vegetables packed with health-promoting antioxidants, they are your weight loss friend. Being high in fiber and water and lower in calories, you can eat lots of them guilt-free.
Brighten your plate with color. Adding lots of colorful fruits and vegetables lets you eat more, take in less calories overall, and feel full longer. Start by committing to eat “more”, whatever that is for you. Maybe that means eating one piece of fruit everyday. Maybe that means trying to eat a fruit or vegetable each time you eat. Build up to this so that you can fill half of your plate each time with fruits and veggies. This visual cue will keep your calories in check and help you have appropriate servings for everything else that ends up on your plate.
Eat as much fruits and vegetables as you want. Granted they still have calories you have to keep track of, but they are so much lower in calories than the other foods you could be eating. For example, an apple has about 60 calories. So if you snack on a 60 calorie apple, instead of a 300 calorie bag of chips, you are way ahead of the game. Some fruits and veggies are high in starch and sugar though. Eat these in moderation: pineapple, peaches, nectarines, bananas, potatoes, sweet potatoes, carrots. Also watch out for additions to vegetables that can throw your calorie goals overboard. Avoid adding too much butter, oil, or cream based sauces and pick veggies that aren’t fried or sautéed. A healthy veggie can quickly become a calorie disaster if you’re not careful. For example, a baked potato is a healthy item until you start adding the fixings. With butter, bacon, cheese, and sour cream, a high-fiber, 200 calorie potato now becomes a high-fat diet sabotage with 600 calories or more! For some flavorful alternatives to keep that potato still tasting good, try topping it with salsa, grated parmesan cheese, or fresh herbs.
Most people drink about 20% of their daily calories. So cutting back on the calories in your drinks is an easy way to reduce a big chunk of extra calories.
Extra calories that you drink are usually calories you can live without. Reduce beverages that have sugar first: soda, juice drinks, energy drinks. Look for lower calorie or no calorie options. Experiment. Try 50/50 drinks like Arnold Palmers, which have half lemonade and half calorie-free ice tea. Slowly incorporate extra water into juices. Reduce the SIZE of the beverage you choose. Picking a small soda versus a Big Gulp saves you about 300 calories. Freebies that have no calories are water, coffee, tea, unsweetened iced tea, diet soda, and other sugar-free drinks. Water is also a weight-loss companion. Try to drink at least 1.5 liters (about 5 big glasses) of water per day. Doing this makes you feel fuller and prevents you from interpreting thirst cues as hunger cues. Plus, being hydrated helps keep your body running at peak performance.
Fat has more than twice the number of calories per gram than carbohydrates and protein. By reducing just the amount of fat you eat, you significantly cut back your calories
We rarely eat foods that are only made up of fat. We don’t snack on a stick of butter or drink straight oil. So fat fills your foods in secret ways that you may not notice. A “low-fat” regime may sound horrible and boring, but there are many ways you can cut out that secret fat and never miss it. Choose lower fat meats like a lean ground beef or chicken without the skin. Pick sandwiches where the meat is grilled or baked instead of fried in oil. Ask for the salad dressing on the side to monitor how much fat goes onto your healthy veggies. Try to use half the amount of butter on your toast than you would usually use. If you drink whole milk (including in your Starbucks latte), drop it to 2% milk. Then try 1%. If a straight change tastes too drastic, try mixing 2% and 1% milk together for a richer tasting transition. Your taste buds will adjust.
Read the Nutrition Facts on foods to see how much fat there is. Usually an item with less fat means it will have less calories.
While a low-carb or no-carb diet is not very palatable and may be unhealthy, there is some wisdom in reducing the number of carbohydrates you eat. Extra calories you don’t need are usually extra carbs.
Think about the “extra” calories that you could live without, or at least with less. Snacks like chips, cookies, soda, and candy. Large portions of rice, French fries, pasta, and mashed potatoes. All carbs. We usually aren’t tempted to over-indulge on an extra helping of chicken or a late night snack of butter. The munchies tend to be high in carbohydrates. Thus, reducing your carbs gets you into the mindset of reducing unnecessary calories.
For weight loss, the amount of food you eat is probably more important than what kind of food you eat. By eating proper serving sizes, you can lose weight while enjoying the foods you love.
Low carb, no carb, low fat, meat free, what kind of diet works best? Deciding what works best for you is a trial and error process, but everybody should start with the same first goal – eat less. This doesn’t mean that you have to be hungry or go without. It means that one of the easiest weight loss tricks is to just pay attention to your portions – or the amount of food you eat at one time.
Do you open a bag of chips and eat your way down to the bottom, or do you pour out a serving’s worth? Do you grab the Big Gulp or instead choosing the “old fashioned” 12 ounce can of soda? When you eat ice cream, do you fill the bowl to the top or scoop out the recommended serving size of ½ cup? Do you order the super size fries or pick the weight-friendly small? Do you fill your entire plate with pasta? Managing your weight doesn’t mean you have to live without the foods you love. Every food can fit into a healthy diet if you practice appropriate portion sizes. Start reducing your portion sizes by picking the smaller option, such as that small fry instead of super sizing. Next, read labels. Look at the serving size that is recommended in the Nutrition Facts. See if you can eat one serving and recognize how many calories are actually in that amount. Try to map out your plate like this: 1/2 fruits and vegetables, ¼ protein or meat, ¼ carbohydrate sides. This visually helps you to keep your servings to more appropriate sizes, thus saving you calories.
Every time you eat, make it balanced. Eating a variety of nutrients with fat, fiber, and protein keeps hunger at bay.
Eating a balanced meal or snack will make you stay full and satisfied longer. When you eat a mix of nutrients, it keeps your blood sugar levels more stable, thus helping you not get hungry again as quick. For example, if you snack on a plain bagel that is 100% carbohydrates, your blood sugar will spike up quickly and then fall low quickly, which cues your stomach to tell you you’re hungry again. If you put a little cream cheese or peanut butter on the bagel, your blood sugar stays more consistent and the fat helps the food to stay in your stomach longer. This way you won’t be as tempted to snack too soon and eat too many calories during the day. Eating balanced meals and snacks also makes your diet nutrient-rich and thus healthier. You will end up packing in extra good-for-you nutrients like fiber and protein. Here are some balanced snack ideas to get you started in the right direction:
a serving of whole grain crackers with 1 ounce of cheese
an apple with 1 ounce of nuts
a glass of 1% milk with a graham cracker
Being aware of your eating habits is a huge step in changing how you eat. Think about the ways you eat to be prepared with a better strategy.
Know what you are eating. Look at the Nutrition Facts on labels and be aware of the nutrient content of what you are putting in your mouth. Knowledge can empower you to make better choices. Take it slow. Focus on eating slower. Chew your food more and experience it rather than just swallowing it down. Drink water when you eat to help you feel full faster. It takes time for your brain to get the signal from your stomach that it’s satisfied, so drinking water with the meal and eating slower will help you stop before serving up seconds. Pay attention to your eating triggers or cues:
When are you “inspired” to eat? Think about these questions when you eat to see if you can deal with a situation without food.
Am I physically hungry? If your stomach is not growling, then you probably aren’t. Am I tired or stressed? These two scenarios cause hormone levels to drop. Eating will help boost them back up and make you feel better, but it may also cause you to eat extra calories that you don’t need. Make sure you are rested and managing stress to help you not be as tempted to over indulge. Instead of snacking, get some fresh air, talk to a friend, or take 5 minutes to sit quietly.
Are there other emotions I’m avoiding: sadness, boredom, loneliness, anger? Many times we avoid these negative emotions by numbing out in a bag of Doritos or a carton of Ben & Jerry’s. Acknowledge how you are really feeling and make a different choice. Maybe there is a better option like treating yourself to a new book or a hot bath that wil help you inspire more positive emotions and save your diet goals. Is food the life of the party? People tend to eat more in social settings. Have a strategy prepared when eating at parties or out with friends. Try eating a salad before so that you are not starving when you get there. Know your limits by deciding beforehand how many snacks, drinks, or finger food items you will eat.
Share something with someone else so that there is less food on your plate. Know when to say “no”. Do you want dessert, another drink, something else? Be ready to say “no thanks” and just enjoy the company instead.
New habits take practice. Don’t expect to have a perfect diet over night.
A new habit takes 21 days of successful practice to be established in your life. So eating healthy will take some time to get used to. Don’t beat yourself up if you blow it one day or if you are not losing weight as quickly as you hoped. It takes time. Each time you make a better choice, it will reinforce in your brain and your body that you can be successful at this healthy eating thing. Be proud of each successful choice and know that each new day is another chance to make better choices for your health. Every small change will add up over time.
And remember that slow and steady wins the race. Plan on only trying to lose a pound or two per week. People who lose weight at a slower pace are more likely to keep this weight off. Their body can cope with the change better rather than being shocked with a sudden big weight loss. Also this gives you time to incorporate new habits into your life. Sure, you may lose 5 pounds on a cabbage-only diet for a week, but you cannot live like that. Once you go off the cabbage-only diet, you will go back to your old ways and will be more likely to overindulge. This leads to “yo-yo dieting”, going on and off diets. Over time people who “yo-yo diet” usually gain more weight the next time they are off the diet. Also their metabolism usually slows a bit each time, so it gets harder and harder to lose weight the next time they try a new diet.
No Medical Advice: NONE OF THE INFORMATION PROVIDED THROUGH OR IN CONNECTION WITH THIS ARTICLE OR CALORIESMART IS INTENDED TO (I) OFFER MEDICAL ADVICE FOR THE TREATMENT OF ILLNESS OR DISEASE OR (II) BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. SUCH INFORMATION SHOULD NOT BE CONSIDERED COMPLETE, NOR SHOULD IT BE RELIED ON TO SUGGEST A COURSE OF TREATMENT FOR A PARTICULAR INDIVIDUAL. SHOULD YOU HAVE ANY HEALTH-RELATED QUESTIONS, PLEASE CALL OR SEE YOUR PHYSICIAN OR OTHER QUALIFIED HEALTH CARE PROVIDER PROMPTLY. ALWAYS CONSULT WITH YOUR PHYSICIAN OR OTHER QUALIFIED HEALTH CARE PROVIDER BEFORE EMBARKING ON A NEW TREATMENT, DIET, OR FITNESS PROGRAM. YOU SHOULD NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY IN SEEKING IT BECAUSE OF ANY INFORMATION PROVIDED THROUGH OR IN CONNECTION WITH THIS ARTICLE.
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