Smart Snacking

Here's a quick little video that my friend Laura and I created for class. Some good tips on making good snacking decisions!

Check it out here:
Smart Snacking

Is it Healthy?

When people find out that I'm getting a master's degree in nutrition, they find a certain compulsion to either confess their poor eating habits or beg for validation of what they're eating. I get asked a lot some version of the "is this healthy" or "which is better for me" questions.

My answer to them is usually not what they want to hear. Not because they are eating poorly, but because it's not as simple as yes or no. It's all about the big picture of your diet. I firmly believe that any food can be incorporated into a healthy diet - some foods are just "bites" or "special occasion" foods.

So when you ask whether something is healthy or not, it's all about what else you're eating, and how much of it you're eating.

Let's take two foods, spinach and popsicles.

 

Is a popsicle healthy? It depends on what you're eating it instead of. Meaning, if a popsicle is your dessert, and it's a substitution for ice cream, it's probably a really good choice for you. But if eating a popsicle is the only way you eat fruit, then maybe I would hesitate to call that a healthy choice.

Spinach - who would ever say spinach isn't healthy?! Well, this is an example of too much of a good thing is still too much. If you were eating spinach to the exclusion of other foods, it would no longer be healthy. You need variety in your diet. You need fat, protein and carbohydrates. You need a wide range of vitamins and minerals. Spinach provides a lot, but certainly isn't a complete food.

It also depends on what chronic conditions you may have, or what your nutritional goals are. A healthy food for a diabetic might include sugar substitutes like Splenda(R) or Equal(R). But for someone who is trying to cut out chemicals in their diet, they might see the "real sugar" version as healthier.

So in some ways it's all relative. But let's be honest, most people are looking at general health or weight loss. For a look at how to create YOUR healthiest plate, check out MyPlate.

Easter Brunch (or How to Survive Holiday Eating)

It seems to me like there is always a reason to celebrate. We've barely come up for air from "the Holidays" (i.e. November and December), when the Superbowl hits us. Then it's Valentine's Day, St Patrick's Day, Passover and Easter, the list goes on. It seems to be that surviving holiday eating is really just surviving LIFE with friends and family.

Whatever holiday you may be celebrating this week (or any other week), here are some quick tips for coming out on top.

Photo from SeriousEats.com

1. Moderation!
There are certain foods that we save for holidays or special occasions. It's ok to enjoy them, but just enjoy a few bites, not a few servings! For instance, on Easter I love a good sweet bread - monkey bread, cinnamon roll, Challah bread, you name it. If it's bread-like and sweet, I want it. So I have a small bite and move on.

2. Be Mindful.
Know what you're eating, and enjoy it. If you're like me, you might tend to sample while you're cooking, or hover while others are in the kitchen, and you take a bite just to "ensure quality". Before we sit down, I've eaten half a meal already, but none of it was satisfying. Instead, be mindful when you eat, and savor each bite. It makes the whole moderation thing easier!

3. Offer to Help.
Bring a dish that you know you like, and you know is "safe" for your nutrition goals. Find healthier versions of favorites on websites like Cooking Light or Eating Well. Not only does it keep you in check, but it helps your friends and family make better choices, too!

Don't cook? Offer to bring the plates. I can't take credit for this advice, but it's come to be one of my favorites! I know it sounds a little strange, but hear me out. Plates come in many sizes. People tend to fill their plates regardless of the size they are given. So what if you just used smaller plates? You'd probably eat less. Instead of bringing entree plates, bring salad plates. Again, this helps both you and your friends and family. (Of course, the next trick is not to fill the plate more times to make up for its size!)

4. Don't Show up Starving.
Trust me, if you show up to a buffet-style meal hungry, You.Will.Eat. And you'll eat more than you intended to. Many people think that they will "save" their calories for the big meal. But what usually ends up happening is that you eat more than you would have, and you have confused your metabolism, making your body more likely to hold onto all the extra food you just ate. Totally not the goal.

Instead, don't skip meals. In fact, eat a snack before you go. And eat something that will curb your appetite for a bit, like a small handful of nuts or an ounce of cheese and a couple crackers. 

5. Drink Your Liquor Straight
In one of my first lectures in graduate school, our professor said, "If you're going to drink, drink your liquor straight." It made me laugh - this is what a degree in nutrition is about?! But it's true! Don't waste your calories on all the mixers - that's where you get into trouble. And if you do "mix" with something, keep it calorie-free. I like a nice club soda or LaCroix*. Easter brunch may tempt you with mimosas. Yum! Instead of making a traditional 1:1 mix of sparkling wine and OJ, make a 1:1 mix of sparkling wine and a citrus-flavored LaCroix, then add just a splash of OJ at the end for color.

These tips can help you feel satisfied at social events, while still fitting into your favorite pair of jeans! What are some of your favorite tips?

*I am not affiliated with LaCroix, I just happen to love their products. This is my personal opinion, not an ad!

Myth Debunked: "Trans Fat Free"

The nutrition label on foods is - in general - a great thing. But I have found many people remain confused, or even tricked, by information they find on the label. One of those areas is trans fats. There has been a lot of media hype around trans fats, and I wanted to break down the truth on the subject, especially when it comes to how to find them on the nutrition label.

What are trans fats? 
While some trans fats occur in animal foods naturally, MOST trans fats in our diets come from a process called hydrogenation. Say what? Basically, it is a process where more hydrogen atoms are added to the chemical structure of a fat. This process takes liquid fats (like oil) and makes them more solid (like shortening), which makes them more stable over time. And if your food is going to be sitting on a shelf for awhile before you eat it, you'll appreciate it if the fat hasn't gone rancid before you open it up! 

What foods have trans fats in them?
Margarine, shortening, cookies, crackers, and other snack foods are common foods that have trans fats. But remember that it's manufactured, so different brands will differ.

Why are trans fats bad?
Research has shown trans fats play a role in increasing our LDL or bad cholesterol, and that they play a role in increasing our risk for heart disease.

So it would be smart to buy foods that are labeled "trans fat free", right?

In this case, "0g" does not meas "no trans fat".

You'd think that it would be that easy, but it's not! According to the FDA guidelines, products can claim 0 grams of trans fat as long as they have less than 0.5 grams of trans fat per serving.

In addition to looking at the "trans fat" line on the nutrition label, give the ingredients a quick read. You want to avoid items that have hydrogenated oils, which would mean the product does have trans fats in it.

Now you know! 
Take time to read the label on foods in your pantry and when you're shopping. It takes a little extra time, but it's worth it to make the best choices for you and your family.