Diet & Fitness

I don't really think that food is inherently good or bad. Food is fuel, and in its simplest form, food is a bunch of different chemicals, organized into food groups namely protein, carbohydrate and fat. No matter what the science, people are often emotional about food, projecting their perceived values onto it, as in when someone says: "It was so bad, but it tastes so good!"

What makes food "bad" is when it's unbalanced, over-processed and adulterated from its natural state. It's possible for a "bad" food to be "better."

Think potatoes. One medium-sized baked potato has only about 100 calories, without any fat, cholesterol or sodium. Scrubbed and skin-eaten, it is a good source of carbohydrate energy and fiber, plus a mass of beneficial vitamins and minerals, especially rich in potassium and vitamin C. Baked sweet potatoes are also powerful sources of vitamin A and beta carotene.

But, the quickest way to ruin a potato is by scooping out the insides and mixing with gobs of saturated fat and cholesterol (butter and cream). Presto, you've ruined a good thing. But you can prevent the damage and preserve the flavor by using a bit of nonfat milk and trans-fat-free spread.

But my favorite is to scrub the potato, bake until just done; split and brush with olive oil and broil or grill ‘til toasty and serve with salsa. Yum! That's called prevention with a capital "P," because you eliminate the heart-rending added fats and add antioxidants and fiber, not to mention flavor and sensory satisfaction.

Here are some other ways to ruin components of a good meal, and ways to repair them:

1. Salads: Most popular restaurants offer wonderful entree-sized salads, featuring grilled chicken or fish. Sounds healthy, right? Not so fast, because they can ruin a healthy salad by overloading with fat and calories. Nix the added cheese and croutons, and save yourself a couple of hundred calories. Add lean, grilled meat or fish, and if you like poultry, be sure it's skinless because the skin is where the saturated fat lives.

And keep the dressing on the side, or maybe use just a forkful. A good option is to add some flavorful balsamic vinegar for flavor. Drizzle some good olive oil, squeeze some lemon and grind some pepper for the best tasting salad imaginable.

2. Soups: Starting a meal with soup is a smart strategy for maintaining a healthy weight because, with the right soup, you're going to be satisfied with a smaller entree. A cup of soup before dinner helps control your appetite, but the type of soup, and the portion size counts. The quickest way to ruin a good soup is to load it up with cream and cheese. Cream soups have more calories and fat than clear soups; add a couple of hundred calories to soups topped with cheese like French onion soup.

A thick bean or lentil soup or chicken or vegetable soups are good choices. Satisfying, nutritious, high in fiber and low in calories.

3. Entrees: Chicken and fish definitely belong on the menu when you're trying to lose weight or just trying to stay healthy. But topped with heavy sauce, or slathered with butter, or deep fried -- now you've ruined a healthy meat.

Broiled, baked, grilled, poached (as in salmon!), or even stir-fried means cooked with a minimum or no added fat, and you can actually taste the food, rather than the sauce. Hey, steak can be on the menu, even if you're on a weight-loss plan, just grill or broil, and eat approximately a palm-sized portion (about 3 to 4 ounces).

4. Bread: I love bread, but not all bread is created equal. If I'm served white-flour bread, the choice is easy -- I skip it. If it's whole grain, then I'll indulge but I won't ruin a good piece of bread by making it a vehicle for fat. I'll usually ask the waiter to not deliver butter, and don't be fooled by the "olive oil dipping sauce," a truly American phenomenon.

Each dip adds about 50 calories. So by the time you've dipped enough, you may eat as many extra calories as are in your entire meal. Remember, the quickest way to ruin a good meal or recipe is to add unnecessary ingredients in overlarge amounts.

5. Drinks: Over the weekend we went out to our corner pub and sat outside in the early evening enjoying a glass of wine before dinner. I glanced over the other patrons, and noticed quite a few people drinking huge colorful drinks. Turns out, the potion was a mixture of juices and rum and vodka -- pretty potent and about 350 calories per drink. It had 2 ounces of spirits (about 200 calories) plus another 8-plus ounces of juice and a splash of sugary soda.

Added mixers can ruin a nice cocktail and they could have enjoyed a nice, light Pino Grigio or vodka and soda with lime, for about 100 calories. If you're trying to lose weight, stick with club soda with a fresh wedge of lemon or lime, because alcohol may interfere with weight loss -- your body will burn alcohol before it burns fat.

6. Desserts: Dessert is a celebration and by all means, you shouldn't feel you need to deprive yourself all the time. But "in moderation" doesn't mean daily, it means a moderate amount for a special occasion. Don't undo your diet by overindulging in the fattiest, gooiest concoction you can find. After all, it's just sugar and fat in a dish. A good choice is fruit sorbet, a lower-fat and calories alternative to full-fat ice cream. Don't forget extra forks and spoons so you can share the treat.

Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

Labels: diet, food, tips