On the list of important numbers you have to
remember (the PIN to your bank account, your Social Security number,
your license plate), the maximum amount of sodium and saturated fat you
should consume each day probably doesn’t rank all that high. But maybe
it should. According to the Centers for Disease Control and Prevention,
68 percent of adults in the United States are overweight or
obese—contributing to an increase in the early onset of diabetes and
heart disease. Luckily, committing to good eating habits—and paying
attention to numbers like sodium, fat and calories—can not only keep you
healthier longer, but can actually boost your enjoyment of the food you
eat. Here, Joy Bauer, RD, the TODAY show nutrition/diet expert,
bestselling author of Slim & Scrumptious and star of the new workout video Joy Bauer’s Slimdown, shares her top five tricks for eating healthfully.
1. Eat three meals and one or two snacks every day.
Each meal should include a serving of lean protein (chicken, turkey, pork tenderloin), at least one serving of produce (the more vegetables, the better) and one to two servings of healthy grains (one serving equals one slice of whole-wheat bread; 1 cup of dry whole-grain cereal; or 1/2 cup cooked brown or wild rice or wholegrain pasta). Ideal snacks are high-quality carbs and/or protein (think a whole-wheat mini pita with peanut butter, or a handful of almonds or whole-wheat pretzels). As one of your two snacks, you can choose to treat yourself to a little splurge—150 calories’ worth of wine, a cookie or even ice cream. “Feeling deprived is a surefire way to find yourself inhaling a bag of chips,” says Bauer, “so giving yourself this portion-controlled indulgence is often key.” As far as calories go, the breakdown should look something like this, depending on your weight and height:
Breakfast no more than 300 calories
Lunch no more than 400 calories
Dinner no more than 600 calories for the entrée
Snacks 150–200 calories each
2. Choose whole foods.
Fruits, vegetables, nuts and beans—foods that are just one ingredient—are healthier ways to satisfy your palate. They generally contain more nutrients and fewer chemicals (if any) than packaged foods. Of course, there are times when you can’t avoid digging into a frozen dinner or a breakfast bar. In those cases, choose items that have short ingredient lists, and make sure you recognize and can pronounce most of them. (For a few suggestions, see the roundups of healthy packaged goods on pages 32, 50 and 90.)
3. Lose the fat and carb phobias.
Carbohydrates and fat can—and should—be part of a healthy eating plan. In fact, you’ll want these stick-to-your-ribs elements so you feel satisfied longer. “But with both fat and carbs, it’s important to choose the right kind,” warns Bauer. Opt for high-quality carbs (whole grains, fruits and vegetables) over sugary or refined ones (soda, candy, white rice, white bread and crackers), and healthy fats (seeds and nuts, nut butters, avocado, olives, fatty fish like salmon and sardines, olive and canola oils) over saturated fats (full-fat dairy and marbled red meat). And avoid trans fats by steering clear of products that contain hydrogenated oil—often listed as “partially hydrogenated soybean/ coconut oil” on ingredients lists.
4. Have five delicious, healthy recipes in your repertoire.
Make sure that you always have the ingredients for two out of those five stocked in your kitchen. “If you have those nutritious recipes in your back pocket,” explains Bauer, “you’re much less apt to order out or swing by the drive-thru, because you know how simple and easy it is to put together something healthy.”
5. Give yourself a break.
Splurging on one Saturday night dinner doesn’t mean that all your healthy eating efforts for the week were for naught. Just get back on track the next day. “No one—not even me!—can eat totally healthy 100 percent of the time,” says Bauer, who recommends the 90/10 rule: Eat well 90 percent of the time; for the other 10 percent, it’s OK to indulge in your (maybe not-so-light-and-healthy) favorites.
1. Eat three meals and one or two snacks every day.
Each meal should include a serving of lean protein (chicken, turkey, pork tenderloin), at least one serving of produce (the more vegetables, the better) and one to two servings of healthy grains (one serving equals one slice of whole-wheat bread; 1 cup of dry whole-grain cereal; or 1/2 cup cooked brown or wild rice or wholegrain pasta). Ideal snacks are high-quality carbs and/or protein (think a whole-wheat mini pita with peanut butter, or a handful of almonds or whole-wheat pretzels). As one of your two snacks, you can choose to treat yourself to a little splurge—150 calories’ worth of wine, a cookie or even ice cream. “Feeling deprived is a surefire way to find yourself inhaling a bag of chips,” says Bauer, “so giving yourself this portion-controlled indulgence is often key.” As far as calories go, the breakdown should look something like this, depending on your weight and height:
Breakfast no more than 300 calories
Lunch no more than 400 calories
Dinner no more than 600 calories for the entrée
Snacks 150–200 calories each
2. Choose whole foods.
Fruits, vegetables, nuts and beans—foods that are just one ingredient—are healthier ways to satisfy your palate. They generally contain more nutrients and fewer chemicals (if any) than packaged foods. Of course, there are times when you can’t avoid digging into a frozen dinner or a breakfast bar. In those cases, choose items that have short ingredient lists, and make sure you recognize and can pronounce most of them. (For a few suggestions, see the roundups of healthy packaged goods on pages 32, 50 and 90.)
3. Lose the fat and carb phobias.
Carbohydrates and fat can—and should—be part of a healthy eating plan. In fact, you’ll want these stick-to-your-ribs elements so you feel satisfied longer. “But with both fat and carbs, it’s important to choose the right kind,” warns Bauer. Opt for high-quality carbs (whole grains, fruits and vegetables) over sugary or refined ones (soda, candy, white rice, white bread and crackers), and healthy fats (seeds and nuts, nut butters, avocado, olives, fatty fish like salmon and sardines, olive and canola oils) over saturated fats (full-fat dairy and marbled red meat). And avoid trans fats by steering clear of products that contain hydrogenated oil—often listed as “partially hydrogenated soybean/ coconut oil” on ingredients lists.
4. Have five delicious, healthy recipes in your repertoire.
Make sure that you always have the ingredients for two out of those five stocked in your kitchen. “If you have those nutritious recipes in your back pocket,” explains Bauer, “you’re much less apt to order out or swing by the drive-thru, because you know how simple and easy it is to put together something healthy.”
5. Give yourself a break.
Splurging on one Saturday night dinner doesn’t mean that all your healthy eating efforts for the week were for naught. Just get back on track the next day. “No one—not even me!—can eat totally healthy 100 percent of the time,” says Bauer, who recommends the 90/10 rule: Eat well 90 percent of the time; for the other 10 percent, it’s OK to indulge in your (maybe not-so-light-and-healthy) favorites.
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