Don’t procrastinate

cutting calories

By Peggy Walker, R.D.

If losing weight is one of your New Year resolutions resolving to stop overeating is the way to resolve the problem and keep your resolution.  And there’s no time like the present to start cutting calories.

1. Get your plate in shape.  Make a visual. Draw a line across the middle of an eight-inch paper plate.  Then draw another line across the center of that line from one side to the other to make four equal sections. Use this as your key to filling your plate.  Foods in the correct portions provide the nutrients necessary for good health.   Choose daily from vegetables, fruits, whole grains, lean proteins, and low-fat dairy.

2.  Fill two sections of your plate with fruits and vegetables. Include a variety of vegetables, especially dark-green, red, and orange ones plus beans and peas.  More color on your plate means more nutrients for healthier skin, better vision, blood pressure and blood sugar control, even cancer prevention.  Use fresh most often but when buying canned vegetables, choose “reduced sodium” or “no salt added” whenever possible.  When fresh fruit is not available choose dried, frozen, or fruits canned in water or their own juice instead.  A healthy plate includes at least one fruit or vegetable at every meal, if not both.

3.  Grains take one section on your plate.  Choosing whole grains is the best option: brown rice most often over white rice, whole wheat pasta when possible, and breads made with whole wheat flour.  Whole grains provide many essential vitamins and minerals plus fiber which helps regulate blood sugar and makes your colon work better, reducing your risk of colon cancer.  Whole grain products are also good fillers; they are chewier and more satisfying.

4. Put your protein source on the remaining section.  Vary your protein source: choose from lean meat, poultry, eggs, seafood, nuts and beans.   Most adults only need a three-ounce serving of lean red meat or poultry, about the size of the palm of your hand, with skin, gristle, and fat removed.  Resolve to include more plant-based proteins, like beans and peas and opting for a couple of meatless meals each week.  Take note too: sausage, bacon, lunch meats, hotdogs, etc. are extra high in fat and don’t have enough lean to count as a protein source.  They can take the blame for many out of shape plates and waistlines.

4. Don’t forget dairy.  Most of us adults should be getting two eight-ounce servings of dairy foods daily.  Children, teens, and expectant women need at least three servings daily.  The calcium and added vitamin D strengthen bones and teeth.  And healthier bones and teeth make us healthier old people!  Drink your milk, use milk in cooking, or eat other dairy products, like low fat cheeses and yogurt.  Choose fat-free or low fat.

5.  Practice portion control.  An overloaded plate is counterproductive. For most of us ½ cup portions of cooked foods are adequate, one cup or more of raw vegetables, and one cup dried peas or beans when used as a protein source.  You can also avoid extra calories by using smaller plates, bowls and glasses.  Share oversized restaurant portions and never say yes to supersizing unless you plan to divide and share.  Avoid all-you-can-eat buffets.  Over eating is never a bargain. 

6. Use heart-healthy oils like canola, olive, or sunflower oils more often than butter, margarine, lard, and shortening.

7. Season your foods with herbs and spices instead of salt. A healthy plate is low in sodium and is not filled with processed foods.  Control what you eat with as many fresh foods prepared at home as possible.  Processed foods are usually high in fat, sodium, calories, but low in essential nutrients.

8. Limit liquid calories.  Sweet tea, regular colas, coffee drinks, milkshakes, and alcoholic drinks only add more calories to your meal.  You can easily save 200 calories at one meal by having water instead.

9. Be mindful of every bite and swallow.  Think before filling your plate, think before eating, think before reaching for seconds.  Think about not overeating.

10.  Resolve to make these nine resolutions permanent. 

Recipe of the Week

Roasted Italian Broccoli & Tomatoes

Resolve to eat more vegetables. It’s easier than pie!

1 pound fresh broccoli

2 medium – large, firm tomatoes, cut into 8 wedges

½ teaspoon garlic powder

½ teaspoon dried whole oregano

½ cup shredded nonfat mozzarella cheese

2 tablespoons sliced black olives

Trim off large leaves of broccoli, remove tough ends of lower stalks.  Wash thoroughly.  Cut into small spears.  Place broccoli spears and tomato wedges on baking tray.  Season.  Roast in 375-degree oven for about 20 minutes.  Remove from oven, turn vegetables gently, sprinkle with cheese and olives.  Return to oven for another 5 – 8 minutes or until cheese is melted. Only 40 calories per ½ cup serving.