Baking Soda: to Boil Eggs (Perfect)

How to make perfect boiled eggs with baking soda.

Most people love eating a delicious boiled egg, especially in the morning. Sometimes they can be very difficult to peel, and may crack in the pan leaking everywhere.

To make perfect boiled eggs you should first choose eggs which are between 7 and 10 days old. Here are some more tricks for making perfect boiled eggs.

1. It can be very annoying when trying to peel a boiled egg and it breaks apart, losing its smooth surface. Try adding 1 teaspoon of baking soda, also known as sodium bicarbonate to the water. This makes the cooking water more alkaline, causing the eggs to become easier to peel later on.

2. Never add vinegar to the water. Some recipes recommend adding vinegar, however this can make the shells of the egg harder to remove.

3. Take your eggs out the refrigerator an hour before cooking. Very cold eggs are more likely to crack in the pan when they are heated up. 

4. To find out how old your eggs are, place them in a bowl of cold water. If the egg lays on its side at the bottom it’s very fresh. If it stands upright at the bottom, it’s perfect for boiling. If the egg floats, it’s old and should be thrown away.

5. If your eggs still keep cracking when you boil them, making a mess in the water, try adding a little salt to the water. This makes the egg whites coagulate quicker, stopping them leaking from the shell.

6. Always start with cold water, and let the eggs warm up with the water on the stove. This prevents them from becoming too hot too quickly and cracking.

7. Once your eggs are boiled, pour out the hot water and add cold water. Let them sit in this for a few minutes. The temperature change will help you to peel them.

CH 4: FABULOUS FIBER

Fun fact – fiber is only present in plant foods. 

Everywhere you read about adding more fiber to your diet! Why is there so much fuss about fiber? Well, the main reason is preventing constipation and good bowel function; the other reason is prevention of numerous diseases.

Many of my clients suffer from constipation. Their solution? Medication. They don’t quite understand that food is the better solution. Unfortunately laxatives lead to a lazy bowel. In order to retrain the bowel to function properly, gradually increase fiber-containing foods. It’s as easy as that. The result is comfortable and regular bowel movements – nice topic.

Constipation is known as the “silent disease” as no one wants to talk about it. It’s embarrassing and everyone thinks they’re the only one with this problem. However, it is common and serious. One myth is that you need to have a bowel movement every day. This is not so. You can have a bowel movement every third day and not be constipated, if the bowel movement is soft and easy to dispel. Constipation means your bowel movement is hard and painful to eliminate.

In most cases, your bowel movements follow your eating pattern. On days that your food quantities are smaller, your bowel movements will be less in quantity and less frequent. After large meals, especially those high in fiber, your stools will be larger and your bowel movements more frequent. By increasing your fiber intake, you are taking the first step towards maintaining a healthy bowel.

There are other factors that influence regularity. Do you drink enough fluids, exercise frequently and make time to go to the restroom? If you delay a bowel movement, water is absorbed from the feces, making the feces difficult to move. Some clients are so busy that I have to remind them, “When you have to go, you have to go!”

DISEASE PREVENTION

Besides providing the joy of regular bowel movements, fiber has other benefits. High-fiber intake is linked to a lowered incidence of intestinal disorders, cancer, heart disease, hypertension, high cholesterol, gallstones, diabetes and obesity. Isn’t taking preventive measures, like increasing the fiber in your diet, better than illness, uncomfortable treatment and expensive medication? Buy your fiber foods now!

WHERE TO FIND FIBER?

Fiber is present in grains, legumes, fruit and vegetables, not in animal products. Also in packaged foods - read the “Dietary Fiber” content on the Nutrition Facts panel. For example, with cereal, look for 4 grams of fiber per serving. Be sure to check the serving size. Some cereals have it listed as ½ cup, others 1- ½ cups.

I like to mix a weeks supply of four cereals plus dried cranberries and sunflower seeds in a container, for a different taste and texture every day. The cereals range from little fiber (1 g per 1/3 cup) to a very high source of fiber (11 g per 1/3 cup). Using mainly the latter, I’m ensured approximately 8 g fiber for a ½ cup of mixed cereal. By adding 1% milk and ½ banana, my breakfast consists of a hearty intake of fiber (in cereal, cranberries and seeds); calcium, vitamin D and riboflavin (in milk); potassium and a little vitamin C (in the banana); and a multi-vitamin supplement (in fortified cereals.)

Aim for 25 g of fiber per day for health and comfort reasons. On average, we consume less than 15 g of fiber per day. There is plenty of room for improvement. With any increase in your fiber intake, remember to increase your intake of fluids. Fiber absorbs fluid, which makes feces soft. Without fluids, the fiber can bulk up in the colon and cause an obstruction. Usually increased fiber intake increases thirst.

TYPES OF FIBER

There are two types of fiber: soluble and insoluble. The soluble fiber helps lower blood cholesterol and glucose levels, and insoluble fiber aids regularity. Sources are:

Soluble: oat bran, oatmeal, legumes, fruits, vegetables
Insoluble: wheat bran, cereals, whole grain bread, fruit vegetables

Add to your shopping list:
• High fiber cereals (containing at least 4 g fiber per serving)
• Whole-wheat breads and rolls
• Whole-wheat pasta
• Brown rice
• Legumes (canned or dried beans, peas and lentils)
• Plenty of vegetables (fresh, frozen and canned)
• Plenty of fruits and fruit juice with pulp

SIDE EFFECTS OF SUDDEN INCREASES IN FIBER

A client and her sixteen-year-old daughter stayed with a vegetarian. On the second day, the teenager had such terrible cramps in her abdomen; she had to be taken to the hospital. The teen’s worried mother suspected appendicitis. En route, the teenager started passing gas. When they arrived at the hospital, the bloating, pain, and discomfort subsided and she needed the washroom. Needless to say, she felt fine afterwards. Her problem? She had never had so much fiber in her diet in such a short time. Her bowel was not used to the overload, and had reacted accordingly.

Another concern, you will notice when you increase your fiber intake - an increase in gas production. Gas may cause discomfort and lead to complaints from family members and friends. I eat less of my favorite multi-bean stew before going to a movie. When alone, I take a chance with a larger portion. You will also need to balance your bean intake with social activities.

CHECKLIST: PREVENTING CONSTIPATION
- Minimum intake of 25 g fiber per day
- Drink plenty of fluids
- Exercise for at least half an hour every day
- Relax
- Take time to go to the bathroom

AN EXAMPLE OF A HIGH FIBER DAY

Food: grams fiber 

Breakfast
½ cup high-fiber cereal: 8
1-cup 1% milk: 0
½ banana: 1.5

Lunch
1-cup pea soup: 5.5
1 whole-wheat roll: 4
2 slices turkey breast (2 oz): 0
1 Tbsp light mayonnaise: 0
Lettuce, tomato and cucumber salad: 2
1 tsp extra light olive oil: 0
1 apple with skin: 3.5

Snack
1 sesame seed bagel: 3
1 Tbsp light cream cheese: 0

Dinner
4 oz salmon: 0
½ cup brown rice: 2.5
2 tbsp light sour cream: 0
½ cup carrots: 2.5
½ cup broccoli: 2
1-cup strawberries: 4 

Snack
1 low fat yogurt: 0
Total: 38.5 g fiber for the day

Do you see how easy it is to get enough fiber in your day? Even if you eliminate the pea soup, a vegetable and a fruit, you can still consume enough fiber in one day. A bonus is these foods contain numerous other nutrients such as vitamins, minerals and antioxidants that are important in the prevention of many diseases.

Where you get into trouble is when you are rushed for time. You skip breakfast and pick up a bran muffin (2.5 g fiber) and coffee on the way to work. At lunch you grab an egg sandwich (2 g fiber). In the afternoon, it’s four chocolate chip cookies (1 g fiber) that are always in the office kitchen. On the way home you buy a hamburger (2 g fiber) and fries (1 g fiber). You might as well include a chocolate (0 g fiber); after all, you’ve had a hard day - a total of 8.5 g fiber. With the national average intake of 11 g fiber per day, your day is really looking bad.

By “preaching” fiber-rich foods, I’m not trying to force tasteless cardboard chips on you. I want you to eat delicious fruit, the crispiest vegetables, the freshest breads and the crunchiest cereals. In particular, always have low fat, high fiber, tasty foods in your home and office, and ready to eat.

The immediate benefit of increased fiber intake is regular bowel movements. The long-term benefits include lower cholesterol levels, better diabetes control and perhaps a lower body weight. Eat more fiber and Feel Fantastic!

CH 5: SUPPLEMENTS

Studies show there are no benefits to taking supplements, and there may be harm. (Added 2017)

I’ve always been careful with recommending supplements, as the results of studies change over time. A new study finds that high doses of folic acid may increase the risk of developing precancerous colon polyp growths. Previous studies showed diets low in folic acid led to a higher risk of colon cancer.

Last month, a study linked heavy vitamin E use to fatal prostate cancer, and other research has shown beta-carotene pills can heighten smokers’ risk of lung cancer.

“I take vitamin C every day,” boasts a gentleman at my luncheon table. “I believe it’s good for me.” I ask him how much he’s taking. He doesn’t know. But he takes two to three pills. This is so common - someone believes something is good for him or her - they heard it somewhere - so they buy it but they don’t know how much they should take.

Billions of dollars are spent on nutrient supplements of all kinds each year. According to the Office of Dietary Supplements, in 2005 dietary supplement sales in the US approached 21.3 billion dollars.

Most of the supplements are going to those who need them the least. The people who buy the supplements are the well-to-do healthy population, not the malnourished population who really do need them.

THE MAGIC PILL

Everyone is looking for the “magic pill.” False advertising appeal to their insecurities. Messages such as “vitamins in fruits are destroyed when transported,” “a balanced diet is insufficient to maintain health,” “if you’re feeling tired, you lack....” and “when under stress you need extra nutrients.” If you buy into these, you may become another victim of the supplement industry.

With the craze for mega-dosing, it’s important that you know what you’re doing. A “little is good,” so you might assume a “lot is better.” This is not the case and can be downright dangerous. Don’t play games with supplements! (Even the scientific community is struggling to find the right amounts of nutrients that will improve health with no harmful side effects.) Instead use your knowledge to consume a variety of nutritious foods.

For example if you think you don’t have time to prepare vegetables, time yourself. It takes 15 seconds to open a bottle, take out a beta-carotene tablet, pour water and swallow the pill. Peeling a fresh and crunchy carrot takes only 20 seconds and you get so much more value. The carrot will not only supply you with beta-carotene, but hundreds of protective nutrients like other carotenoids, vitamin C and fiber. These substances in the carrot will supply many health benefits, so why limit yourself to only one?

Vitamin C - the perennial “flavor”’ of the month? - From 500 mg to 3000 mg and more. Who cares? It’s supposed to be good for us isn’t it? Next month it’s vitamin E. Again the public doesn’t know the amounts to be taken or why they should take it. With osteoporosis in the news, you self-prescribe calcium and vitamin D. What about ginseng and bee pollen? They’re hot in the media from time to time. I have clients who have brought in bags filled with 20 supplements. Many have overlapping nutrients, many don’t have ingredients listed, and many have very strange ingredients. What are the functions of the various ingredients? They can’t remember, although they sounded good at the time.

No one knows for sure if supplements are necessary. If they are, which ones and how much? Will there be toxic side effects at a later stage? Who knows? We can only work with what we know now. I prefer to be cautious. Eat well, and supplement only for certain conditions, and then under the care of a dietitian or physician.

“I FEEL GREAT AFTERWARDS” OR “THE PLACEBO EFFECT”

Most people don’t feel any different when they take supplements. But some take certain supplements and say they feel different. This may be the “placebo effect” working on them. In other words if you believe it makes a difference, it will. If the supplements are not harmful, I don’t object. But, if the total intake of some of the nutrients is excessive, I warn my clients that they can continue at their own risk, or slowly decrease their supplement intake, eventually stopping altogether. Remember, the contents of these supplements are present in nutritious foods, a more enjoyable way to get all your nutrients.

Some supplements, such as vitamin C, taken in large doses should be weaned slowly so that the body adjusts to absorbing vitamin C from food. This takes time due to the deprivation of its usual overload from supplements. Under these circumstances, scurvy can occur. Again, seek professional help.

With regard to pain and arthritis, studies with glucosamine chondriotin supplements found that some people feel better after three months, others had no change in pain. There are also quality issues, some supplements contain less than claimed or no chondroitin at all, some are good quality. Visit www.consumerlab.com for product reviews – well worth your investment.

Studies on chromium supplements have seemed positive. If your diet does not contain whole wheat bread and cereals, peanuts, prunes, apples, mushrooms, oysters or wine each week, speak to your dietitian.

MULTI-LEVEL MARKETERS

A supplement salesperson once claimed, “Zinc is an essential vitamin you should take.” When I told her that zinc is not a vitamin, it’s a mineral, she said it’s not important, so long as we know it’s essential. She also told me that my clients should take supplements to prevent cancer. If I don’t recommend them, she insinuated, I’m contributing to their future ill health. As it turned out, she’d “studied” nutrition from a sales book on supplements. Wow, what kind of super salesman wrote that book? Unfortunately, she was passing on false information to her customers, who probably didn’t know better. It gave me pause to wonder what else she didn’t know that she was convincing the public to believe!

High-powered people from multi-level marketing companies are out there selling supplements to their friends. These unnecessary supplements are more expensive than those in drugstores. Salespeople who boast about their large commission sell them to you. Fortunately, most of my clients, who have bought these, forget to take them.

I’ve been approached to endorse, or sell, their products but have declined. I would lose my professional status were I to do so. Dietitians may only recommend supplements if they are necessary. We certainly cannot sell them. The Nutrition Division of a local Public Health Department has been so concerned about pyramid sales or “network marketing”, that they have issued a pamphlet entitled “Caveat Emptor - Buyer Beware.” This issue warns the public about nutrition quackery, of which many of these supplement salespeople are guilty.

HEALTH FOOD STORES

Don’t feel you have to ingest grape seed extract, spirulina and echinacea to be healthy. I don’t consume them either. Our desire for perfect health compels us to seek products to replace our deficiencies. When we enter a health food store, a plethora of mixtures; herbs, seeds, powders and bars that seem to contain the precise remedy for our ailment confront us. With the claims to decrease aging, people are popping pills at an alarming rate. The prospect of lowering stress and preventing heart disease is naturally compelling, but without a sound scientific basis, you could be harming yourself.

My advice is to buy real foods, such as vegetables, fruits and whole grain products that are bursting with essential nutrients. The only time I go to a health food store is for interesting types of rice, seeds, herbs and spices. They’re quite expensive, but complement certain dishes. So if price is not an issue, buy interesting foods - not pills - at these stores.

THE DANGER OF SELF-PRESCRIBING

Before I plan any program with a client, I ask the following questions to assess their overall health:
• Are you taking supplements? Thankfully, most say no. But some are not certain if they should. I assure them that I’ll balance their food intake so that supplements can be avoided, unless necessary.
• If they say yes, I ask which supplements and what are the quantities taken? Most of my clients don’t know what is in each tablet or the amounts of vitamins and minerals they’re consuming.
• I then ask who recommended them? Many can’t remember - if they do, it’s either a relative, friend or health food supplier. It’s seldom a health professional.
• Why are you taking them? The answers vary: “It’s meant to be good for me,” “I heard our food supply lacks vitamins,” “for energy,” etc.
• Since taking the supplements, do you notice any difference in your condition? “No, but I’ll just finish these anyway,” “I think I’m feeling better, but I switched to a high fiber diet as well,” and more of the same.
• If a doctor has recommended a multi-vitamin and mineral tablet for a specific condition, for example, for pregnant women, I feel comfortable going along with this.

“NATURAL” VERSUS “SYNTHETIC”

“This is a ‘natural’ not a ‘synthetic’ type,” - Clive says smugly. How can he tell if it’s true? They look alike. And there’s no regulation at all to define “natural.” “Natural” is used to describe anything and everything. It does and always has meant nothing. In actual fact there’s no difference, except perhaps in price. The body can’t tell the difference.

If you are determined to take a supplement despite my advice, take the lowest dose and the cheapest all-purpose one. A better investment in health and education, and possibly cost saving, is to see a dietitian who helps you plan a healthy, nutritious eating program.

MEGADOSES

Supplements are regarded by the consumer as a food, not as a drug. But overdosing can occur. The dangers of toxicity far outweigh the hope for miracle effects. I need proof that a supplement is necessary for everyone before I recommend it across the board or even take it myself!

Pregnant women in particular need to be careful about self-prescribing supplements. The effects of vitamin megadoses on pregnant women can result in birth defects. More than 1 to 2 grams Vitamin C per day can destroy some vitamin B12 , cause stomach inflammation, diarrhea, over absorption of iron, oxalate kidney stones and possibly “rebound” scurvy.

Keep supplements away from children. Megadoses of vitamins and minerals are potentially harmful to children, damaging their livers and in some cases causing death.

Watch for other possible problems. The toxic effects of too much vitamin B3 can lead to liver damage, B6 leads to nerve damage, zinc leads to both copper deficiency and weakening of the immune system, and excess magnesium causes diarrhea. We have yet to discover all the toxic effects from overdosing.

VITAMINS

Vitamins are organic compounds that are needed in small amounts in the diet for use in important metabolic reactions in the body. They promote growth, development and maintenance of the body. They promote good vision, form normal blood cells, create strong bones and teeth, and ensure the proper function of the heart and nervous system. They do not supply calories. They are found in minute quantities in animal and plant foods. The following is up-to-date information on the most popular vitamins being sold today:

• VITAMIN A AND BETA CAROTENE

Vitamin A is always present in a general multivitamin tablet. Excess intake as a supplement can be toxic so only take it under medical supervision. Beta-carotene is a precursor of Vitamin A and is present in dark colored fruits and vegetables. Picture spinach, carrots, tomatoes, broccoli, and green beans on your plate - plenty of color.

On rare occasions I’ve seen excessive consumption of carrots, up to ten carrots per day, in eating disordered clients, resulting in yellowing of the skin, particularly the palms of the hands.

• VITAMIN C

Despite the Recommended Nutrient Intake for vitamin C being 60 mg per day, doses of over 500 mg per day have become very popular. “Since I’ve been taking vitamin C I haven’t caught a cold.” There is no scientific proof, to date, that this is true. But perhaps if you “believe” that vitamin C can stop colds, the placebo effect may spring into action. Besides, if you’re so concerned about catching a cold, you may already be taking good care of yourself and eating in a healthy manner. One research project did show that vitamin C taken when you already have a cold, can decrease the length of time of the cold. But then again, another study showed that exercise could decrease the length of time that you have a cold from ten days to five days. (Perhaps exercise is a better bet.)

You’re going to read somewhere that heavy smokers and drinkers should increase their vitamin C intake. Maintaining an unhealthy lifestyle as it stands is bad enough. It certainly doesn’t help you to supplement with vitamins. Instead, have an extra fruit a day.

Be warned: too much vitamin C appears to destroy vitamin B12, cause diarrhea, flushing, rapid heartbeat and kidney damage in children. Keep kids away from them!

• VITAMIN E

The rumors of vitamin E are much more exciting! For example: “Vitamin E improves your sex life dramatically” - unfortunately no proof. “Vitamin E slows down the aging process” - again no proof. “Vitamin E slows down the onset of heart disease and cancer” - not in recent studies. Rather include wheat germ, fruits, vegetables, vegetable oils and nuts in your diet.

Vitamin E is a fat-soluble vitamin and is not easily eliminated from our bodies so supplement intake can be toxic. The recommended intake is 8 - 10 mg per day. Excess intake - more than 250 mg per day (400 I.U.), can cause nausea, weakness, headache, diarrhea and fatigue. A recent study has shown earlier deaths as well. Scary thoughts!

• VITAMIN D

Vitamin D is essential for bone strength because it aids in calcium absorption. You can get it from food and a little sun. If it’s winter, be sure to include milk, eggs, canned salmon with bones, sardines, cheese, fortified margarine and fortified breakfast cereals. The RDA is 400 – 600 IU/day. A study found that higher daily doses of vitamin D—in the range of 700 to 800 IU—may reduce the risk of bone fracture by approximately 25%.

High intakes of vitamin D (from supplements) are toxic, leading to kidney stones, kidney failure, muscle weakness, excessive bleeding, bone weakness and overgrowth of bone.

• VITAMIN B12

Fortunately it is easy for us to get an adequate intake of vitamin B12, as it is present in all animal foods. I have heard of people injecting themselves with this vitamin for extra energy - how bizarre. Fatigue in healthy people is usually not due to the deficiency of this vitamin. It could be lack of sleep, hunger, overeating, iron deficiency and many other more obvious reasons. Only vegans, people who have chosen not to consume any animal products, need a vitamin B12 fortified food or supplement. Vegans should see a dietitian for a balanced healthy diet.

MINERALS

Minerals are present in organic and inorganic compounds and are essential for good health. Similar to vitamins, we need very small quantities of these nutrients for our body to function. The best way to get them is from food.

• CALCIUM

“Cows don’t drink milk after weaning, so why should we?” was the opening question asked of me by an obnoxious (but funny and likable) radio host. My reply was, “if you want to compare yourself to a cow, eat grass.” It’s illogical to compare a cow’s eating habits to ours. Cows have four stomachs with different enzymes to digest grass.

A lifetime intake of sufficient calcium is essential. We’ve all seen women and men practically bent over double with a humped back, and heard of elderly people falling and easily breaking their bones. This is due to osteoporosis, a crippling disease that causes bones to become porous and brittle due to loss of bone material. The incidence of osteoporosis is higher with women (25 - 30%) than men (12 - 15%) and bone fracture rates, which cost us millions of dollars annually, are related to calcium intake. If women over 65 receive adequate calcium intake, their bone loss is reduced by 12 to 25% over 2 years. So add up your calcium intake in your diet, and adjust where necessary.

As 99% of body calcium is found in our bones, this mineral is essential to keep our bones healthy and strong. Milk (including skim milk and 1% milk) is the best food source of calcium. (Notice that milk is enriched with vitamin D, which is essential for calcium absorption.) Other dairy products such as cheese and yogurt are equally good sources of calcium. Choose the low fat options - they contain no less calcium than the high fat types.

Research work has found that bone strength is increased until the age of 35 years. After that, calcium absorption is decreased.

Calcium is also present in other well-known foods. Although certain compounds (oxalates) in spinach and sweet potatoes, and other compounds (phytates) in legumes and grains reduce the availability of calcium in these foods, don’t be shy of eating them.

If you are a vegan and don’t drink milk, there are other sources of calcium equal to 1 cup of milk that can be chosen. Broccoli (8 cups), oranges (6), almonds (2/3 cup) or calcium-enriched tofu (1 cup) are all good sources. Unfortunately, I find it hard to get children to consume large quantities of broccoli, almonds and tofu at the best of times. Be very careful if you decide to have your children adopt this lifestyle.

“I didn’t manage to drink any milk or eat any yogurt or cheese today, I’d better take a calcium supplement.” Missing one meal or missing one food on a day is not cause for concern. Your food intake needs to be considered over a week and over a lifetime, not every meal in every day.

Be careful when prescribing a calcium supplement for yourself. Preferably, don’t supplement with bone meal or dolomite as these may contain lead. Over supplementing can lead to decreased absorption of iron and zinc as well as kidney stones.

• IRON

There are two matters about this mineral that affect my female clients. Firstly, lack of energy due to anemia (lack of iron in the blood) and too much iron due to iron supplementation that causes constipation.

“I’m always tired. I was once diagnosed as anemic.” - say a few of my female clients. If lack of sleep is not the cause, they are often not eating foods high in iron. Certain foods enhance the absorption of iron such as meat, poultry, fish and vitamin C rich fruits and vegetables. Certain foods decrease the absorption of iron, such as oxalates in spinach, phytates in whole grains and ingredients in tea, coffee, bran and legumes. So even if tea is decaffeinated, it still contains tannin, and excess decreases the absorption of iron.

Iron deficiency is more common with women than men. It occurs in approximately 15% of women due to increased requirements for menstruation and pregnancy. Women are also inclined to eat less meat, either for “diet” or ethical reasons. Of course if they are athletes as well, they need sufficient iron to achieve peak performance. The result of an insufficient iron intake is weakness and shortness of breath, which may impair their work and activity performance. These people are frequently pale, have a poor appetite and an increased risk of infection.

Many of my clients are unaware of the fact that an iron supplement may cause constipation. Certainly, don’t prescribe it for yourself. If you have a blood test and discover that you have an iron deficiency, the physician will recommend the amount you need or, preferably, refer you to a dietitian who can make sure the amount you take is adjusted to suit your diet, increasing fiber and fluids and becoming more active to counteract the constipating effect.

Iron-rich foods from animal products (meat, liver, sausages and turkey) are better absorbed than from plant products (dried fruits, cereals, pasta, dark green vegetables and legumes). The good news is that, if you want to limit your meat intake, small portions of meat, poultry or fish, as well as foods rich in vitamin C (fruits and vegetables) increase the absorption of iron from plant foods. For example, add vegetables to iron enriched pasta or bean soup.

For children, iron is essential for rapid growth. Among teenagers it has become trendy to avoid beef. However, they replace meat with doughnuts and muffins - creating an iron deficiency. Teenage girls undergo a rapid growth phase, start menstruating and many go “on a diet” - three reasons that could lead to iron deficiency. If you decide to prescribe an iron supplement for your teenager, be aware that the toxic effects of excess iron intake include damage to the liver, pancreas, heart or immune system, hemorrhaging, decreased absorption of copper and even death. You’ll notice a warning on supplements, particularly high iron supplements, to keep from children. If they must take supplements, only a little is necessary.

• ZINC

In the 1940’s, when my dad started losing his hair, he heard that liver stopped baldness so he ate liver every day for six months. It didn’t help; he continued to lose his hair.

I’m not sure why, but zinc is a mineral everyone goes crazy supplementing from time to time. It seems that salespeople can always find something about you that needs improvement and say zinc can do it. But, as with other metals, ingesting too much can cause side effects such as vomiting, cramps and diarrhea. These symptoms, however, will subside once you stop taking it.

Rather, ensure that you are eating good sources of zinc, such as beef, lamb, pork, liver, the dark meat of chicken and/or whole-grain cereals, legumes, peanuts and peanut butter. You don’t have to have one of these foods in every meal, every day. Some days you’ll have plenty - cereal, a peanut butter sandwich and a hamburger. Other days you’ll have less. Deficiencies are rare - only vegetarian and low-protein diets can be low in zinc.

RECOMMENDED SUPPLEMENTS

Should you take supplements? Not before an individual assessment of your diet by a dietitian. Don’t go to someone who sells supplements.

There are certain circumstances when I would consider supplementation. Women who are pregnant, vegans, lactose-intolerant people, osteoporotic women and men and people in a high-risk category for heart disease or cancer might need supplements, and then only if they run a risk of deficiencies in their diet. All the vitamins in the world won’t help if you have an unhealthy lifestyle.

If you intend to eat badly, or are insecure about your health, take a general, multi-purpose, tablet with less than 150% RDA for all nutrients. Just one. And a cheap one.

CH 6: WATER, CAFFEINE, ALCOHOL

Do we really need to drink 8 cups of water every day? Plus coffee, tea, milk, juice and soda? What about caffeine and alcohol? How much is good or bad? 

WATER

Water is actually needed to carry essential nutrients for the healthy working of the body and makes up 50-70% of the weight of the human body. Even teeth have a water content of 5%. Water is also responsible for functions including temperature regulation and the lubrication of joints.

• EIGHT GLASSES OF WATER A DAY.....UGH!

The magic number is 8. Why must we drink 8 cups of water a day? What if we drink 7, or if we overindulge and drink 9? What are the harmful effects? If we are to drink eight glasses of water per day, plus other beverages, how much time will be spent going to the bathroom?

According to the Institute of Medicine’s Dietary Reference Intakes, fluid intake comes from all beverages consumed, from water to drinks containing caffeine, soup, fruits, vegetables and even meat, and recommends 9 cups/day for women and 13 cups/day for men. When it comes to actual water and flavored water, intake is closer to 5 cups/day for women.

The Panel on Water and Electrolytes at the Institute of Medicine devised daily recommendations as follows:

Water - 20 to 50 oz
Unsweetened tea and coffee - 0 - 40 oz with less than 400 mg caffeine
Low-fat milk, skim milk, soy beverages - 0 - 16 oz
Noncalorically sweetened beverages (diet sodas) - 0 to 32 oz
100% fruit juices - 0 to 8 oz
Sodas and fruit drinks - 0 to 8 oz

My advice is to drink enough to prevent the onset of thirst - the first sign of dehydration. The second sign is dark colored urine with a strong odor, similar to your first urination in the morning. If this is the case, drink more fluids as dehydration leads to muscle weakness and fatigue.

• WATER - BOTTLED, MINERAL, FILTERED OR TAP?

What kind of water is the next question? Can we trust tap water? For that matter, can we trust bottled water? You’ll be pleased to know that any water is fine. Bottled water is not more healthful, more “natural,” or purer than tap water from most municipal systems. If you don’t like the chlorine taste of your water, use a filter. Chlorine is used to disinfect drinking water to prevent deadly illnesses like typhoid and cholera.

• INCREASING OUR FLUID INTAKE

Fluid intake needs to be increased under the following circumstances:
1. In the elderly, the thirst mechanism is not very sensitive, so they purposefully need to increase their fluid intake beyond the feeling of pure thirst.
2. With vomiting or diarrhea, dehydration can occur. Small sips of liquid, as much as can be tolerated, are recommended during and after these bouts.
3. With heat exhaustion from hot weather.
4. With prolonged exercise or strenuous sports that may blunt the thirst response.

CAFFEINE - SHOULD I AVOID IT?

No! With fashionable coffee houses at every street corner, don’t miss out on any fun! Many a curious eye is turned when, as a dietitian, I order caffeinated coffee. 

According to a Norwegian study, up to five cups of coffee a day may reduce heart disease, Parkinson's and Alzheimer's. However, these benefits are negated with more than five cups a day. 

This doesn't mean you have to force yourself to drink 5 cups of coffee a day. There are many foods and beverages that can help reduce diseases.

This means, if you're having 2 or 3 cups of coffee a day, that's okay. And I'm talking about 8 oz cups, not super-sizing 16 oz cups!

Caffeine is a stimulant found in coffee, tea, colas, and chocolate. The recommended maximum daily intake is 450 mg caffeine per day. My recommendation is a maximum of three cups coffee, three cups tea, and three cans of diet pop per day. With the following checklist, you can calculate your caffeine intake:

BEVERAGE/FOOD/DRUG and CAFFEINE (mg)
Coffee (6 oz.) 
 - decaffeinated 2 
 - instant 60
- drip, brewed 105 
- espresso 100
- cappuccino 100 
Tea (6 oz.) 36 
 Chocolate Milk (8 oz.) 8 
Cola Drink (12 oz.) 45
Milk chocolate bar (2 oz) 20
Dark chocolate bar (2 oz) 37
Medications 60 - 200

It is not essential to have caffeine in the diet and moderate caffeine intake is not associated with any health risk. Unfortunately some of my clients drink ten 8 oz. cups of coffee per day which is certainly excessive.
A child's caffeine consumption should be closely monitored. Although caffeine is safe to consume in moderation, it may negatively affect a child's nutrition, replacing nutrient-dense foods such as milk. Restriction may be necessary for a hyperactive child as caffeine is a stimulant.
Pregnant women, and people with coronary heart disease or peptic ulcers may be advised by their health care provider to restrict or avoid consuming caffeine.
Many drugs will interact with caffeine. Consult with your health care provider or pharmacist.According to a 

This doesn't mean you have to force yourself to drink 5 cups of coffee a day. There are many foods and beverages that can help reduce diseases.

This means, if you're having 2 or 3 cups of coffee a day, that's okay. And I'm talking about 8 oz cups, not super-sizing 16 oz cups!

ALCOHOL

After a busy day, meeting friends for a drink is great fun and good for you, drinking too much is bad! According to the US Dietary Guidelines for Americans 2005, females can have up to 1 drink per day, men can have up to 2 drinks per day.

ONE ALCOHOL SERVING and CALORIES
1 bottle (12 oz.) beer - 5% alcohol 135 - 150
1 bottle “light” beer - 4% alcohol 100
1 bottle “extra light” beer - 2% alcohol 60
1 glass wine (5 oz.), 11% alcohol 100
1 shot (1 1/2 oz.) liquor - rye, gin, rum or scotch 100
Gin and tonic (7 1/2 oz. cocktail) 170
Liqueurs (1 1/2 oz.) 185

ALCOHOL THE BAD

Studies indicate that alcohol abuse causes approximately 10% of cancer deaths. We also know the distressing results of drinking and driving, and drinking and family violence. However, there are diet-related reasons to limit alcohol intake:

• FOR WEIGHT LOSS 

1. Alcohol is high in calories - alcohol supplies seven calories per gram and no other nutrients. 
2. Alcohol blocks the ability to burn fat for energy, resulting in 30% less energy coming from fat. Delays in burning fat in our bodies are not a good idea.
3. Watch alcohol quantity - an “extra light” beer contains 2% alcohol, that is, 3% less than regular beer. Switch from beer to “extra light” beer, but do not increase quantities.
4. Alcohol is usually accompanied by fat snacks - the food served with drinks often consists of ribs, chicken wings, nachos and chips - fat fixes!

• FOR WILLPOWER

Alcohol decreases willpower: “I used to find that I could eat healthy all day, but in the evening I blew my diet by drinking too much wine and then overeating. Now I drink sodas for most of the evening or alternate alcoholic and non-alcoholic drinks. I enjoy myself much more because I’m in control.” 

Drink water when you’re thirsty, and alcohol for the taste. This way you will enjoy your drinks more. 

• FOR THIRST 

When drinking alcohol, drink more water, especially before going to bed. Although alcohol makes you fall asleep quickly, you’ll wake up in the night feeling thirsty and restless. Cut back and sleep well.

• FOR FINANCIAL REASONS

Alcohol is expensive. If you’re on a budget, cut back on this beverage. Don’t make the excuse that fruits and vegetables are expensive this season, and then choose alcohol regularly. Get things into perspective.

ALCOHOL THE GOOD

• “I HEAR ALCOHOL IS GOOD FOR HEART DISEASE”

The French have a low incidence of heart disease yet eat heart-attack producing saturated fats from cream, butter and beef, and they smoke. Why? Perhaps it’s because they eat small portions, maintain a healthy body weight and walk a lot. Or is it because they drink red wine?

If red wine is the answer, the amount of red wine consumed with meals should be one to two glasses per day. This doesn’t mean you should start drinking wine if you’re not a drinker, or increasing your red wine intake if you are.

• FOR SOCIALIZING - FUN!

“Please don’t take away my occasional glass of wine.” - a plea from Vanessa. She doesn’t consider herself a drinker, but likes to have one or two glasses of wine socially. She wanted to know if she does have wine, which foods should she eliminate.

I told Vanessa to keep track of her alcohol intake. If it is indeed only the amount that she remembers, then it’s fine. Drinking alcohol on occasion does not mean eliminating other foods. It is important to form habits that you can live with, not restrict yourself and decrease your quality of life,

DRINKING RULES
1. Drink water when thirsty. 
2. Sip alcoholic drinks slowly. 
3. Dilute your drinks with club or diet soda. 
4. If you don’t feel like an alcoholic drink, have an orange or tomato juice, tonic water or club soda. 
5. Drink what you want to drink, not what is expected of you. 

6. Limit your alcohol intake to one or two servings and save money!

CH 7: FOOD LABELS

My book on a cereal box. I think I was the first dietitian to be on a cereal box:)

“I want to make healthy choices at the grocery store,” you say to yourself. Picking up a box of crackers and looking at the ingredient list, you see many words you don’t understand.

They are not even pronounceable. What are they? Are they necessary? Are they harmful? You want to know!

ALL THOSE LONG NAMES!

Which additives are safe? Usually these additives with long names are at the end of the “Ingredient” list, so we know that the amount in the package is very little. But, if so, why are they used?

TAKE THE FEAR OUT OF FOOD LABELS

Additives are regulated according to up-to-date research results. Food additives must be shown to be safe before they can be introduced into the food supply. Chemicals are usually tested on their ability to cause cancer.

BHT (butylated hydroxytoluene), for example, is necessary to retard rancidity in oils so that our product doesn’t spoil. Some cereal boxes even state that, “BHT is added to packaging to help preserve freshness.” Most products don’t tell you anything. Of course, we wouldn’t buy a product that isn’t fresh. Therefore, the small amount of BHT added to a product will ensure freshness. Further research has shown that BHT may block the action of a large group of chemicals that cause cancer. Some scientists think they are partly responsible for the decline in stomach cancer among Americans.

Despite all the news and warnings about contaminated produce, the American food supply is among the safest in the world.

ADDITIVES INCLUDE PRESERVATIVES, SWEETENERS, FLAVORS....

Also colorants, pesticides, antibiotics and hormones - all regulated by the FDA. The amounts, types and uses must conform to strict rules. On the other side, food manufacturers pay for these additives so the less used the better for them financially. Moreover, realizing that consumers are demanding fewer additives, they are continuously working to supply foods that contain less unpronounceable words in the Ingredient List.

Additives are not added to products to confuse us, but to improve taste, shelf life, and texture. We will, after all, only buy a food if it’s yummy and looks attractive. If additives were not in the products, our food would spoil. If the food is spoiled we won’t eat it. If you hear shrill claims such as “Additives will cause cancer when you’re old,” ignore them. Use your common sense. If preservatives were not added to foods, we wouldn’t live long enough to worry about diseases. We would all starve to death when young.

REGULATIONS TO PROTECT US

Under the Federal Food, Drug, and Cosmetic Act (the Act), FDA is responsible for evaluating the safety and approving the use of food additives and color additives. In addition, FDA currently reviews petitions to affirm that substances used in food are generally recognized as safe (GRAS).

CONSUMER BEWARE

Fringe groups continuously warn consumers that the food supply is harmful. The members of these groups usually have no academic background in nutrition. They are very often misinformed and have a general distrust of anything governmental. Logically, their claims are flawed. Why would government agencies dupe consumers by condoning a harmful ingredient and then eat the same foods as we do? It would mean they’re poisoning themselves. Or do they have a secret cache of non-preserved foods hidden somewhere?

The link between pesticides and cancer deaths are controversial. The food industry is continuously researching new ways to decrease the use of pesticides, yet you’ll hear that fruits and vegetables should not be eaten because of possible negative effects. Fruits and vegetables have preventive effects on many cancers, which overwhelm any hazard from detectable pesticide residues. However, always wash fruits and vegetables before eating them.

“ALTERNATIVE” NUTRITIONISTS

Few foods are given a break by the “alternative” nutritionists. By the way, “nutritionist” is not a protected title. Anyone can call herself or himself a nutritionist. If you are looking for nutrition advice from an expert, check that the individual is a Registered Dietitian (RD). The American Dietetic Association’s website, www.eatright.org can find you one in your area. Dietitians are a regulated health profession and have to conform to high standards of education and conduct.

NATURAL

“I choose ‘natural’ foods whenever I can.” This I hear this all the time. What does “natural” mean? Perhaps it means that fewer additives are used with the product, but since there is no regulation to govern this, can we believe it?

If my clients consume “natural” foods, I do mention that these foods may be more expensive and have a shorter shelf life than the regular product, but I don’t discourage them if they prefer the taste.

ORGANIC

Organic foods have become increasingly popular with chefs and consumers. “Organic” refers to the process of growing fruits, vegetables and grains without the use of chemicals or pesticides. Organically grown plants have a shorter shelf life and less uniformity than plants that have undergone chemical treatments. As you can imagine, to grow produce without fertilizing or using pesticides is expensive, because disease and pests can ruin crops. If you can afford organic foods, then by all means try them. The taste may be better and you’ll be supporting environment friendly farming practices.

MSG

“I only choose foods without MSG.”

What is MSG? MSG (mono-sodium glutamate) is a flavor enhancer, and is used mainly in Chinese soups and sauces. Because a few people have problems such as headaches or tingling sensations (known as the Chinese Restaurant Syndrome) when consuming foods containing MSG, this additive has become most unpopular.

In one research project, people were given foods with MSG for a certain time period and then foods without MSG for the same amount of time. They weren’t told that the foods in the second period did not contain MSG. The number of people who developed headaches was the same for both, with or without MSG. Once again, the placebo effect, showing that perhaps if you believe MSG is in the dish, you’ll develop the headache whether the substance is present in the food or not.

The World Health Organization (WHO) researchers have concluded that the consumption of MSG, even in large amounts, is not harmful. Yet we see advertised regularly that certain foods do not contain MSG, as if it does create a problem when in food. This is group-fear and belief. I have seen quoted in numerous nutrition articles that from one to 25 percent of people are sensitive to MSG. Although the claims may sound logical, they are classic examples of off-balance conclusions and selectivity of research. The result is mass hysteria and “NO MSG” signs wherever you go. My suggestion is, don’t worry about MSG unless you show definite symptoms of a bad reaction to the substance.

SWEETENERS

Do you think you consume too many non-nutritive (artificial or non-caloric) sweeteners? They are found in many products such as soda, gum, sweets and tabletop sachets. Through my years in practice, I have not yet found anyone who comes near to the maximum amount allowable, so your consumption is probably okay. To me, obesity is a really big problem. If the use of sweeteners help people satisfy their sweet tooth and keep them away from high calorie foods, that is good.

Before a sweetener is approved, it goes through several levels of intense scrutiny. Research work is submitted to a panel of health experts who decided what is healthy after they finish their analysis of the research. Ultimately, their goal is to protect consumers and keep them healthy.

Aspartame, better know as NutraSweet, can be used for the whole family. You will find the characteristic twirly logo on many foods and beverages. However, individuals with a rare genetic disease called phenylketonuria must avoid aspartame.

Sucralose was approved for use and can be found in many foods and beverages, as well as in tabletop sachets. It’s called Splenda. It took more than 15 years and over 140 safety and environmental studies to confirm that sucralose is safe.

Will you lose weight if you use sweetener instead of sugar? Not really, because people tend to think they can eat more of other foods when they use sweetener. How many times have you seen a friend order a chocolate mousse cake and then use a sweetener in his coffee to compensate? He may consume less calories in your coffee - maybe 20 calories less - but the dessert will contain 450 calories. You can’t really compare the two, can you?

Using a sweetener does inhibit my desire for sweet foods. I put sweeteners in my coffee and tea. I use diet soda, “diet” hot chocolate and low calorie jellies. Psychologically I haven’t lost control, and yet have satisfied my sweet tooth. Sweeteners play an important role in my diet and that of my clients.

SUGAR

“I put honey in my tea. I don’t touch sugar,” boasted a friend. He was surprised to hear that honey has no benefits over sugar, neither in nutritive nor in caloric value. Use it if you like it, but don’t look for special health advantages in it. This is not the only misconception. The two most common questions I am asked about sugar are:

Should I avoid sugar?

No, sugar adds flavor and variety to the diet. It is not harmful per se. Sugar does not cause obesity, diabetes or heart disease. However, it does supply calories, so it needs to be limited to small quantities, together with other foods, if you want to lose weight. Many people avoid high-fiber cereals that contain sugar. If the cereal tastes terrible, you won’t eat it, so it has to be sweetened slightly.

Where sugar can be harmful is in the consumption of “sticky” products such as toffees, dried fruit and sweet baked goods. Foods that lodge on or between the teeth provide more time for bacteria in the mouth to produce tooth-decaying acid. Follow meals with foods that will not promote tooth decay, such as sugarless gum, sugarless beverages, peanuts or cheese.

I love sweet things and would find it hard to deprive anyone of this delicious sensation. My advice is that you simply limit the amount to times when you really feel like something sweet.

How do I know if sugar is added to a product?

As with additives, sugar claims are regulated. If a product says no sugar added, it means precisely that - no sugar is added to the product. However, the product itself may contain sugar, so it does not mean sugar-free. Moreover, the product does not necessarily have to contain sucrose (table sugar); it may contain other sugars such as honey, glucose, fructose, which supply the same amount of calories as sugar.

Sugar alcohols may be listed such as maltitol, zylitol or sorbitol, which are not absorbed well by the body so supply slightly less calories per gram than table sugar. Sugar alcohols have a laxative effect in large amounts. My clients have been surprised when they discover the reason for their loose stools. Any substance with “-ose” or “-ol,” at the end of it is a type of sugar. So no sugar added does not mean calorie free.

For a ½-cup serving of canned sliced peaches (in juice - no sugar added), the sugar content is 12 g. For canned sliced peaches in light syrup, the sugar content is 16 g, a slight increase. The difference in calorie content is 16 calories (sugar supplies 4 calories per gram, 4 x 4 = 16). As you can consume 1500 to 2500 calories per day, depending on your sex, size and activity, 20 calories is not going to make a big difference. Choose the one you like the most, but keep to the serving size of half a cup!

SALT (SODIUM)

The FDA sets sodium guidelines. Healthy American adults should reduce their sodium intake to no more than 2300 milligrams per day. This is about 1 teaspoon of sodium chloride.

For lower-salt living:
• Choose fresh, frozen or canned food items without added salts.
• Select unsalted nuts or seeds, dried beans, peas and lentils.
• Avoid adding salt and canned vegetables to homemade dishes.
• Select unsalted, fat-free broths, bouillons or soups.
• Select fat-free (skim) or low-fat milk; low-sodium, low-fat cheese, low-fat yogurt.
• When dining out, be specific about what you want and how you want it prepared. Ask for your dish to be prepared without salt.
• Learn to use spices and herbs to enhance the taste of your food.
• Don’t throw salt on your food before you taste it. Always taste your food first, and if you really need more salt, add it sparingly - that’s the rule.

However, it’s not the salt you sprinkle on your food that’s the biggest problem. Far more salt is used when cooking and in chips, pretzels, popcorn, cheese, crackers, canned/dehydrated soups and ready-made dinners.

Salt labeling:
• Sodium-free -- less than 5 milligrams of sodium per serving
• Very low-sodium -- 35 milligrams or less per serving
• Low-sodium -- 140 milligrams or less per serving
• Reduced sodium -- usual sodium level is reduced by 25%
• Unsalted, no salt added or without added salt -- made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself
The FDA and USDA state that a food that has the claim "healthy" must not exceed 360 mg sodium per reference amount. "Meal type" products must not exceed 480 mg sodium per reference amount.

Salt claims and content can be found on products such as cracker packets, margarine tubs, canned soups and cereal boxes. The salt content of fresh meat, poultry, eggs and fish does not have to be labeled, as they are quite low in salt. But beware of processed meats, which also don’t need labeling, but can be very high in salt.

Why do I need to lower my salt intake?

A high salt intake is linked to high blood pressure, certain cancers, kidney stones and osteoporosis. So we should aim for moderation in everything, which means lower intake of salt and salty foods. We eat far too much of it - approximately 6,000 mg sodium per day. Replace high-salt foods with fresh fruits and vegetables, and grains.

“I avoid soda because I heard it’s high in salt”

Soda contains approximately 20 mg sodium per can, which is certainly not high. Rather decrease your sodium intake from some of the following foods you consume every day:

French fries, 1 regular : 120 mg sodium
Potato chips, 15: 160 mg sodium
Ketchup, 1 Tbs: 205 mg sodium
Cheese, cheddar, 1-½ oz: 265 mg sodium
Bread, 2 slices: 300 mg sodium
Vegetable juice cocktail, canned, ½ cup: 450 mg sodium
Nuts, salted, ½ cup: 460 mg sodium
Pretzels, 1 oz: 540 mg sodium
Tomato sauce, ½ cup: 620 mg sodium
Rice: white, long grain, 1 cup, cooked with salt: 780 mg sodium
Rice: white, long grain, 1 cup, cooked without salt: 4 mg sodium
Pickle, dill, 1 large: 830 mg sodium
Pizza, 1 slice with meat, cheese, vegetables: 900 mg sodium
Cheeseburger, 1 regular with the works: 975 mg sodium
Soup: canned chicken noodle, 1 cup : 1100 mg sodium
TV chicken dinner, 1 regular: 1030 mg sodium
Salt, 1 tsp: 2300 mg sodium

With the recommended maximum daily intake of 2,300 mg sodium per day, it easily adds up. Calculate your total sodium intake for a typical day. Make a plan to lower it if necessary.

For lower salt cooking, replace salt with herbs, spices, lemon juice, vinegar, salt substitutes, garlic powder, fresh garlic, onion powder and fresh onion.

CH 8: DINING OUT, TRAVELING

“I can’t lose weight. I eat out all the time.”

Eating out does make losing weight difficult, but not impossible! It’s often a simple matter of making informed choices. You need to figure out how often you eat out, which food choices to make, and which foods you should avoid in your favorite restaurants.

Americans claim to be interested in healthier and more nutritious foods, yet the best-selling fast foods are still hamburgers, fries, fried chicken, pizza and donuts. Even the sale of high-fat, high-sugar cinnamon rolls is increasing every year. One day we see fast-food outlets selling non-fat or low-fat frozen fruit yogurts; the next day they’re promoting double fudge-cake. We can eat small portions of high fat-foods on occasion, but not on a daily basis. There are many low-fat foods, which are more nutritious and yet tasty.

If you are on a budget, it is much more economical to prepare your own food at home. Thirty years ago, people cooked and most meals were eaten at home. In 2004, Americans spent over ten times more eating out than in 1974, over half on fast food. If you complain about the cost of a sports club membership, think of the incredible savings if you eat out less!

YOUR DINING OUT PLAN

Next time you go to a restaurant:
1) Take five minutes to look at the menu.
2) Make healthy choices.
3) Order ½ portions or share with a friend.
4) Stop eating before you feel full.
5) Take leftovers home with you.
6) Notice how good you feel.

Wow! For once you’re not stuffed, the meal tasted wonderful, you feel under control, and you don’t feel guilty. What a change!

PORTION CONTROL

“Mom, what if I’m hungry afterwards?” my daughter asked me, when I ordered a salad and a sandwich to share. “Then we’ll order some more.” I assured her. And, inevitably, we weren’t hungry afterwards. When I dine out with my sons, I only order a salad or soup for myself. If I’m still hungry, I pinch from whatever they order - bite of hamburger, a spare rib, roast potato - whatever I like. Again, I won’t let them starve. If they’re still hungry, we can order some more. But we never do. What does happen is that I can keep my weight steady, and food isn’t wasted. Try this with your family or friends; the rule of thumb is to eat half of what you normally would consume.

Restaurant portions are usually enormous. Customers expect large portions most of the time and the restaurant will supply large portions to satisfy customer demand. If you want to eat less and find the restaurant doesn’t serve small portions, you may feel that you have no recourse. But take heart, you do! If the portion size is too big for you, eat only until your hunger is satisfied and take home the leftovers in a doggie bag. Don’t be afraid to ask; people do all the time.

RESTAURANTS

You start with bread because you’re starved. The service is slow so you eat two or three slices of bread, with butter, before your order arrives. You’ve had two drinks while waiting. You order a carrot soup - there’s cream in it. You order pasta with tomato sauce - you see fat globules on the side of the plate when you finish your meal. You order grilled chicken - you know you’ll take the skin off - they serve it with gravy. You order grilled vegetables - they’re glistening with oil marinade. Wow, making healthy food choices sure is difficult!

Although restaurant eating may only be a small part of your total diet, you should still make sensible food choices. Sophisticated restaurants will cater to your smallest whim. However, in most restaurants, you need to know how the food is prepared.

If you’re eating late, don't arrive ravenous. If you are famished, you won’t be able to think about making healthy selections. You’ll want to put food into your mouth as quickly as possible - healthy or not. At that stage, you’re too hungry to care.

You’ve had a snack earlier, so now you can take your time. Spend a few minutes to look at the menu and be fussy! Spoil yourself. Decide what you really feel like eating and order that food prepared in a low-fat way. Ask for food the way you like it. You are the customer. Order dishes and request that they are prepared with less oil and sauces or with the salad dressing served on the side. Request combinations that you want.

SAVE CALORIES WITH BETTER CHOICES

Save 55 calories: choose a plain roll instead of a garlic roll
Save 110 calories: choose salad with low-fat dressing instead of Caesar dressing
Save 265 calories: choose a hamburger with salad instead of fries
Save 215 calories: choose chicken and vegetable stir-fry instead of fried chicken

COMMON SENSE CUISINE

The following are examples of healthy lower fat options you can choose when dining out:

Beverages
Water, mineral water with lemon or lime, tomato juice, diet soda, alcoholic drink alternating with water.

Appetizers
Soups: clear, tomato-based, lentil, bean or vegetable (minestrone) soup.
No cream soups or onion soup.
Salad with dressing on the side, raw vegetables, fresh fruit.
No Caesar salad.
Bread or rolls, whole grain, dark rye.
No butter, garlic bread, muffins, cornbread, croissants.
Steamed clams or mussels, grilled calamari.
No breaded or deep-fried varieties, snails.

Main course
Steamed, broiled, baked, roasted, barbecued or poached are words to look for with meat (cut off the fat), fish or chicken (take off the skin), along with prepared in its own juice, tomato juice, marinara, white wine or lemon juice, accompanied by steamed rice, small boiled/baked potato or pasta with tomato sauce and a large portion of steamed vegetables. No porterhouse, T-bone or prime-rib meats, rich or creamy sauces (Hollandaise, bearnaise, bechamel), gravies, butter, sour cream, mayonnaise. No fried or battered dishes.

Italian
Pizza - thin crusts, little cheese, plenty of vegetables.
No pepperoni, sausage, ham, bacon.
Whole grain pasta if they have it. Pasta fagioli, pasta primavera, tortellini in broth, pasta in a light tomato or white wine sauce (marsala), ravioli, tortellini and agnolotti with vegetable or lean meat fillings, veal cacciatore, grilled seafood, roasted or grilled vegetables.
No bruschetta, garlic bread, oil-marinated antipastos, stuffed clams or mushrooms, pasta with alfredo, pesto, carbonara or cream sauces, risotto, lasagna, cheesy parmigianas or veal picata.

Greek
Tzatziki, Greek salads (little dressing), pita, steamed rice, shishkebab, roasted meat (small portions).
No phyllo pastry, babaganoush.

Chinese
Wonton and hot-and-sour soup. Steamed dim sum, dumplings or brown rice with stir-fried beef, chicken or prawns, chow mein, chop suey, tofu, egg foo yung, plenty of vegetables.
No deep-fried or battered foods such as spring rolls and chicken balls. No dishes with sweet-and-sour or peanut sauces.

Mexican
Gazpacho, vegetable or black-bean soup. Beef, chicken or seafood fajitas, chili, enchiladas, tostadas, burritos, soft tacos, rice dishes, salsa or tortillas.
No cheese, guacamole, sour cream, deep-fried tacos, corn chowder, chili con carne, nachos, chimichangas, refried beans, deep-fried ice cream.

Japanese
Miso soup, seaweed salad, edamame, teriyaki dishes, sushi and sashimi, nakemono, yakimono, stir-fried meats, chicken, fish, tofu, steamed rice and vegetables.
No tempura or deep-fried dishes, chicken or beef katsu.

Thai
Fish soup, clear soup, steamed mussels, Thai salad with lemon dressing, basil beef or chicken, ginger beef or chicken, beef, chicken or seafood satays or kebabs and steamed rice.
No Thai rolls, pad Thai noodles, dishes with coconut milk, peanut or curry sauce.

Indian
Mulligatawny soup, cucumber raita salad, tandoori dishes, tikka dishes, kebabs, shrimp bhuna, fish mesala, biryani, pilaf, lentil dishes (dal), basmati rice with vegetables and breads (not fried): chapati, naan, pulka, padars.
No samosas, pakoras, khorma, bhajis, coconut soup, poori, dishes cooked with cream, butter, ghee or cheese and fried breads: bhatura, padars, paratha, naan. No desserts such as: jalaybee, gulabjamine.

Deli
Buns, lean meats, turkey, chicken, smoked meat, tuna (no mayo), pickles, tomatoes.
No croissants, salami, bologna, Polish sausage.

Dessert
Fresh fruit, sherbet, Italian ices, biscotti, or share your favorite dessert.
Cappuccino or café latte with skim or 1% fat milk.

BE FUSSY AT FOOD COURTS

“Everything is fried!” Wrong! Everything you ordered before was fried or wrapped in batter. Food courts give you choices. Now, you can make healthy choices. Once again, it only takes a few moments to think about it. If you forgot your sandwich at home, you can “custom-order” one at a food stand: ask for a whole wheat roll with a boiled egg, slice of chicken, cold cuts, or plain crab. And tell them to hold the mayonnaise. Add lettuce, tomato, onion, bean sprouts, dill, relish, salsa or mustard to make the sandwich moist and yummy.

Instead of battered or fried foods, choose lightly stir-fried meats and vegetables. Know which foods are low in calories and low in fat such as Japanese stir-fry or vegetable soup with a plain roll. Choose these items and discover what they taste like. If you like them, try them again. You’ll find that you feel great afterwards instead of sluggish and guilty.

Low-fat versions of muffins (400 calories) do not mean you can eat twice as much as regular muffins (500 calories), you still must watch your quantities. If you are an ice cream freak, try the sorbets, gelatos, low-fat ice creams and yogurts. Although most of these are lower in fat, they are only slightly lower in calories than regular ice cream, so don’t indulge in larger portions. Substitute volume for volume. If you used to have one scoop of ice cream twice a week, you now have one scoop of sorbet once a week. You aren’t depriving yourself; you’re just being choosy.

FAST FOODS NEEDN’T BE JUNK FOODS

“I’m a junk food freak” - Andrea, student.

Andrea started college and found that she was living on hamburgers, fries, pizzas, chips, cookies, chocolate and ice cream. In her first year she gained twenty-five pounds and none of her clothes fit anymore. This is so common among students; it has been discussed in nutrition journals and is known as the “sweat suit syndrome,” Nothing fits first-year university students except sweat suits that stretch to fit any size. Once our children leave home and don’t have regular healthy meals prepared for them, their newfound freedom often goes to their heads. Even between meals they will indulge in chips, cake or pastries, whether they feel like consuming these foods or not. It’s a social thing. Andrea developed a “fat tooth.” She got used to the “mouthfeel” of fatty foods and the full feeling after a meal or snack. In the beginning, she felt quite stuffed but soon found she could eat more and more without getting full. Just as she used to eat lower-fat foods and less quantity, Andrea quickly learned to eat high-fat foods and large quantities. She does like fresh fruits, salads and vegetables, but never gets around to eating them.

I set Andrea a well-balanced meal plan including all the healthy food choices that she liked. I told her that if she was still hungry, she could eat a fatty food, but half the quantity. She found that this worked for her, and with subsequent weight loss, fatty foods were less appealing to her. Eventually, if the meal was too high in fat she felt uncomfortable and realized that she didn’t like the feeling. She also felt motivated when she found she could start fitting into her “thin” clothes again. You need to lower your tolerance for fat. Once you get used to a lower fat intake, you don’t enjoy the drained, sluggish feeling that comes from a high-fat meal.

You can eat hamburgers. You can eat a plain burger with tomato, onions, mustard, relish and lettuce, but don’t add mayonnaise. A grilled chicken (skin removed) on a bun, again without the mayonnaise, is another option. With mini subs (turkey, beef or seafood plus lots of vegetables) ask for the bun to be thinly scraped with mayonnaise. A quarter-chicken dinner (no skin), baked potato and salad with dressing on the side; pizza with lots of vegetables and less meats and cheeses - all sound good. Avoid the fries or chicken nuggets, or save them for a time when you really feel like them.

Many fast-food chains offer healthy breakfasts consisting of low-fat muffins, toast or cereal with fruit salad. You don’t have to have the sausage, bacon, fried eggs and hashed browns. A lighter, more nutritious breakfast starts off a better day.

SALAD BAR

The word salad does not mean eat as much as you like. Salad bars offer a variety of low-fat and high-fat items. When I eat at a salad bar, I choose lettuce, tomato, chickpeas, beans, bean sprouts, cucumber, radishes and cottage cheese, then add a small spoonful of potato or pasta salad instead of dressing. This is my way of limiting my fat intake. Choose the salads you like then add a little dressing, not globs of it. Some places give you the choice of low-fat dressings. Serve yourself only take one plateful and enjoy.

Choose dark salad greens whenever you can. Romaine lettuce has six times as much vitamin C, eight times as much beta-carotene, and twice as much folacin (a B-vitamin) as iceberg lettuce. Some restaurants have a variety of salads that include other dark green leaves such as spinach, watercress, arugula and chicory. Ask for the dressing on the side.

VEGETARIAN RESTAURANTS

Vegetarian does not mean low fat. Indeed, many vegetarians come to me to lose weight. If you dine at a vegetarian restaurant, ask how the dishes are prepared. Invariably, the same low-fat rules apply.

Some vegetarians assume that if they do not eat meat, they can eat donuts and chips instead. No! A vegetarian diet has to have much more of the grains, beans, cereals, fruits and vegetables to get the same amount of nutrients as people who do eat meat, fish, chicken, milk and eggs. So, increasing your vegetable consumption is important, but don’t replace meat with poor-quality high-fat foods.

BUFFETS

A while ago, I was invited to a party. When it was time to help ourselves to the buffet table, I found one of my friends rounding up people to follow me. They were going to choose the same as I did. I laughed at their folly: they were going to eat the foods I liked instead of the foods they liked. I’m sure they went for seconds and chose everything else they wanted.

A buffet is difficult because the sight of so much bounty stimulates your eyes and makes your mouth water. Consequently, you pile your plate with two or three helpings. Say to yourself beforehand, “I’m going to a buffet, so let me think first. I’m going to eat a normal meal. At home, I would only eat one plate of food and that’s what I’m going to restrict myself to at the buffet.” This is not an easy resolution to honor.

Are your portions too large? Do you load your plate numerous times at the all-you-can-eat buffets, to get your money’s worth? Do you leave the table feeling stuffed? And decide never to let that happen again - only to repeat the same process the next time you go out. Picture this:

You enter the restaurant. You order your diet pop or water and feel relaxed. You stroll around the entire buffet selection. You see a wide variety of foods. Many are high in fat, fried and greasy. But many are low in fat, fresh and crispy. You decide to fill your plate only once. You discriminate - dish up the low-fat choices for yourself, sit down and enjoy your food choices. You then go for dessert - choose lovely fresh fruit with a small scoop of ice cream and feel comfortable. You order your coffee and chat with companions. Leave the restaurant and go for a half-hour walk.

What a picture! The next time you go to a buffet, go with a different attitude. Put yourself in the picture. It’s worth it.

CAREFUL AT CAFETERIAS

“Mom, what can I eat here?” My daughter said when I visited her at the university residence. This is the same question I am asked by office workers who have a workplace cafeteria. I’m surprised that low-fat foods are not served more often in cafeterias. When I mention this to cafeteria personnel, they tell me that no one orders the lower-fat items, so they go to waste.

When students gain weight in their first year at college, it’s largely because they’re not taking advantage of the lower-fat choices available. Follow the principles of making sensible choices and you’ll succeed at eating a healthy diet. Always aim to pile your plates with vegetables and fruits, and then add the other items - bread (without butter), salads (dressing on the side), sandwiches with various fillings and the occasional low-fat main course when it’s offered. Choose the high-fat course, if it’s your favorite dish (and well prepared), but the key is to choose smaller portions.

PREPARE FOR PARTIES

“I try my best to follow healthy eating habits, then go to a party which only serves beer and pizza. I resist eating these foods until later in the evening. Then get hungry, eat the pizza and drink the beer. Because my diet is ‘ruined,’ I give up and eat and drink all night long” - Dorothy, new graduate.

Dorothy has good intentions. She eats a light snack before a party so to limit consumption of high-fat snacks. However, her friends tempt her with beer and by late evening she gets so hungry she overindulges in pizza. She feels bad and gives up eating healthy foods.

Dorothy needs to realize that one meal does not make or break a healthy way of eating. Dietitians go to parties. When there is no choice, many of them eat whatever there is, in moderation. They don’t let this upset them. And the next day, they resume a healthy attitude. Relax and don’t be so hard on yourself! A high-fat snack occasionally should not topple all your good intentions or undermine your healthy goals.

“When everyone eats chips, I eat pretzels,” a client boasts. Unfortunately, you shouldn’t allow yourself to pig out on pretzels either. If you usually eat thirty chips, you can replace them with fourteen medium pretzels, not unlimited amounts. Pretzels are low in fat, not calorie-free.

The snack foods at parties are often “fat-attacks.” Their main ingredient is fat and the rest is salt, sugar and flavorings. If you know that chips, nachos and chicken wings are being served at the party you are about to attend, eat a healthy snack beforehand. That will take away your hungry feeling. If later on in the evening, after some dancing you feel hungry, eat just half the amount you would usually eat. That way, you feel normal but not deprived. Remember, high-fat snacks mean bigger slacks!

The calorie values of some popular snack foods are as follows:

Candy, caramels (6 pieces): 240
Chocolate bar, plain (1.5 oz): 205
Hard candy (6 pieces), jelly beans (10): 115
Popcorn, (3 cups), air-popped: 90
Popcorn, caramel corn: 400
Potato chips (15): 160
Sunflower seeds (1/2 cup): 370
Nachos and cheese (7): 350

ENTERTAINING

It is harder to control food portions when eating out at a friend’s house. Homemade food has great appeal. The solution to not losing control is to dish up small portions of all your favorite dishes and not have seconds. Try it; with practice, consuming one portion only will become second nature, and you’ll feel satisfied, not bloated, at the end of the meal.

When you’re entertaining, you’re in control. No one will know that your food is low in fat because you’ll make plenty of it, present it beautifully and it will be tasty.

A LOW-FAT MENU FOR ENTERTAINING

SNACKS:
Small triangles of rye bread with a scraping of cream cheese and one slice smoked salmon
Low-fat crackers with a slice of boiled egg and ¼ tsp caviar
Small pitas filled with salad and tuna mixed with low-fat mayonnaise

STARTERS:
Green salad with low-fat dressing

MAIN COURSE:
Beef stir-fry served with steamed brown rice and plenty of tasty vegetables - especially the colorful ones

DESSERT:
Fruit cut in squares and put on a stick, like a fruit kebab

BRAVE BARBECUING

“Barbecues are my downfall. Making large quantities of food is deeply imbedded in this tradition.” - Mary, socialite.

This problem is easily identified - Mary cooks too much food at her barbecue, so it becomes a portion problem. In fact, barbecuing is a healthy way to eat. Use the following as guidelines:

1. Offer healthy snacks to guests or high-fat snacks that aren’t tempting to you.
2. Cook only enough for your group.
3. If you cook too much, put away the excess food immediately - perishables in fridge, freezable dishes in freezer.
4. Don’t nibble on leftovers.
5. Send decadent desserts home with guests.
6. Dish up moderate portions each day until the food is finished.
7. Notice that you’re feeling pleased with yourself.

A MENU FOR HEALTHY BARBECUING

SNACKS:
Crudites (raw vegetables) with salsa or yogurt dip
Pretzels or popcorn
Small squares of whole-wheat toast with cottage cheese and a slice of dill pickle

STARTERS:
Clear, vegetable or lentil soup

MAIN COURSE:
Barbequed salmon (cut in 3-oz servings)
Baked potatoes, cut in half and served with low-fat sour cream
Barbecued corn (cut into 2” portions), eggplant, zucchini, peppers, tomatoes, onions
Sliced cabbage salad with small squares of apple, crushed peanuts and low-fat mayonnaise - my mom’s favorite

DESSERT:
Fresh fruit salad with yogurt

TIME FOR TRAVELING

It is difficult to eat healthily when traveling. Long trips are boring. If you’re tired, you don’t have the energy to make healthy choices. Fast-food outlets are numerous and their selection poor. Remember, when traveling, as difficult as it may be, you should try to eat healthy 80% of the time. When you don’t have a choice, watch your portions.

BY CAR

“We’re already panicking. We’re driving to Florida and always eat the whole time.” - Heather and Sam, retirees.

This is a trouble spot. Long trips are boring. The only joy you have is to eat while you drive. To avoid eating at fast-food restaurants on the road, plan ahead and pack food, diet soda and water, vegetables soups, carrot and celery sticks, fruit, sandwiches, nuts, dried fruit, crackers and cheese in a cooler. Even healthy snacks should not be eaten to excess - if you’re continually nibbling, time yourself. Wait two hours between each snack.

Also every two hours, stop driving, get out of your car, and stretch and breathe the fresh air. Take a brisk ten-minute walk - you’ll feel so much better. Every four hours, take a twenty-minute walk and then stretch. This will give you the energy you need to carry on and increase your ability to concentrate.

BY AIR:

“Thank you for your advice. I called the airline two days before my flight and they served me the low-calorie meal. It was delicious and included a light salad and fresh fruit. My food looked so much better than the greasy meals next to me.” - Dennis, a frequent flier.

Airplane meals are not particularly low in fat. Sometimes meat is smothered in gravy or the food is fried and battered. So plan ahead. All it takes is one phone call. Airlines are willing to comply with your request and will prepare special meals for you to enjoy. But they need forty-eight hours notice for special meals such as low-calorie, low-cholesterol, low-salt, vegetarian (this doesn’t mean low-fat), fruit platter, seafood platter, or kosher.

Remember to drink lots of water - one glass every hour. A recent study shows that drinking a lot of fluids minimizes jet lag.

To lessen jetlag, when flying east on an overnight flight, sleep easier by eating high-carbohydrate (starchy or sugary) foods. On arrival have a protein-rich breakfast (eggs and sausage.) Protein foods stimulate release of brain transmitters that promote alertness and waking activities, while carbohydrates stimulate release of sleep-inducing neurotransmitters (such as serotonin).

Caffeine in coffee, tea or sodas can affect circadian clocks, depending on time of ingestion. Caffeine delays the body clock in the morning, but advances it in the evening. So, for an overnight eastward flight, avoid caffeine before and during the flight. On arrival, drinking coffee may advance the body clock. For westward travel, some experts recommend refraining from caffeine altogether.

CRUISE SHIPS

In the past, food on cruise ships was notorious for its richness. Now you can choose healthy food plus fitness programs. As Roz, a seasoned “cruiser” noticed, “Cruise chips help you maintain your weight by offering you low-fat, tasty meals. Exercise is encouraged. You are given incentives, T-shirts of dollars, if you attend regular physical activities, such as aerobics classes.”

I modeled on a cruise ship and had an eating plan. Make healthy food choices and be active the entire trip. The last two days eat anything and everything and don’t work out. Funny enough, I felt much better and had more fun in the healthy phase.

BUSES AND TRAINS

How long is your journey? If the trip is to last a full day, do you know what food will be available? Buses stop at fast-food restaurants, so either pack food or make the best choice possible. With trains, there are choices but aren’t really delicious and can be expensive. Your best bet is to plan ahead and pack your food.

CONSTIPATION

My clients often tell me they get constipated when they travel. “I didn’t ‘go’ for eight days.” Gavin said. Yes, it’s happened to you, too. Look at the section on fiber and you’ll likely see the problem. You don’t drink enough water, don’t move much, eat lower-fiber foods - less cereals, fruit and vegetables, and can’t find a washroom when you need one.

Your traveling priorities need to change. You are going to:
∗ keep a water bottle handy;
∗ walk a lot;
∗ have a bran-type cereal every morning. If the place you’re going to does not serve these types of cereals, pack it and take it with you. Sprinkle the cereal on yogurt and salads;
∗ be sure to have fruit in your room, in your car, and on the bus and train, and;
∗ order a salad, vegetable soup or steamed vegetables every lunch and dinner.

HEALTHY HOLIDAYS CHECKLIST

∗ Hunger - eat only when hungry, waiting at least two hours between nibbles
∗ One - limit yourself to one serving; no second helpings
∗ Low-fat - choose low-fat ingredients and recipes for your favorite holiday dishes
∗ Indulge - in extra fruits and vegetables; reach for five to ten a day
∗ Desserts - satisfy your sweet tooth with half a portion of a sensational dessert
∗ Alcohol - limit by alternating alcohol with water, tomato juice, or diet soda
∗ Year’s goal - set your resolution to continue your active, healthy lifestyle

Carla: “How do you not gain ten pounds in the holiday season?”
Maye: “There are so many parties, so be choosy. Don’t eat everything in sight. If you host the party, don’t have nuts around to snack on - they’re irresistible. Rather, prepare foods that are lower in fat, such as raw vegetables with a salsa or yogurt dip, popcorn or pretzels.”