reminder that you still want to fit in them, and so will incentivize you from succumbing to cravings or buying what you don’t need.
SLIMMING FOODS
GO LOW • • 2 POINTS
EZ CALORIE CUT
For 2 tablespoons of regular mayonnaise, substitute 2 tablespoons of reduced-fat light mayonnaise. CUT: 83 CALORIES
I mentioned in Chapter 1 that you should be wary of fat-free foods because they have a ton of fillers and junk in them to compensate for their lack of texture and flavor. Conversely, you don’t need all the fat in the full-fat versions either. We need a certain amount of healthy fat in our diet, but fat is still high in calories (9 calories per gram, as opposed to 4 calories per gram for protein and carbs). For this reason, the low-fat option is optimal; you get the nutritional benefit without the added calories. Choose low-fat milk, low-fat Greek yogurt, low-fat cottage cheese, and leaner cuts of meat.
BE WHOLESOME • • • 3 POINTS
SLIM MYTH:
If you want to slim down, go gluten-free.
FAST FACT: Unless you’re truly allergic to gluten and/or have the autoimmune disorder known asceliac disease (which applies to 1 in 133 Americans, according to the Celiac Disease Foundation), going gluten-free makes no difference. In fact, gluten-free foods often have more calories and less fiber than their gluten counterparts. Plus, gluten-free foods are more expensive. Stick withwhole grains as your best choice.
Get 100 percent whole-grain versions of any and all grains. Your breads, pastas, cereals, baked goods, and of course grain side dishes must be whole. Don’t be tricked by the labels multigrain, seven-grain, twelve-grain, or organic flour. This is important because 100 percent whole-grain means that neither the nutrients nor the fiber have been removed during processing. Eating whole grains is associated with numerous health benefits, from lowering blood pressure to preventing type 2 diabetes and heart disease. Plus, the fiber content stabilizes our blood sugar and keeps us fuller longer, helping us to eat less. Be sure the front of the package says “100% whole grain” or has the orange “whole grains” stamp on it. If you still aren’t sure, check the ingredients list.
Here’s a list of common whole grains you can find. For information on eachone, what it is, and how to eat it, check out this link to the Whole Grain Council: www.wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z .
• Amaranth
• Barley
• Buckwheat
• Corn, including whole cornmeal and popcorn
• Millet
• Oats and oatmeal
• Quinoa
• Rice, both brown and colored (such as red, purple, and black)
• Rye
• Teff
• Triticale
• Wheat, including varieties such as spelt, Kamut, durum, bulgur, cracked, and wheat berries
• Wild rice
When you read the package label, all the grains and flours it lists should be preceded by the word whole . Suppose you see a package that says “whole wheat.” That’s considered whole grain, according to the Whole Grain Commission; but unless it says “100% whole grain,” chances are the product contains 100 percent refined whole-wheat flour. Obviously, 100 percent whole-grain selections are the best option. Your next best choice is 100 percent whole-wheat flour. Here are some of my favorite 100 percent whole-grain and whole-wheat selections for pastas, breads, and cereals:
Choose from these pastas:
Eden Organic 100% Whole-Wheat Pasta
Eden Organic 100% Whole-Grain Kamut & Quinoa Twisted Pair
Eden Organic 100% Whole-Grain Rye Spirals
Heartland 100% Whole-Wheat Pasta
Hodgson Mill Gluten-free Brown Rice Pasta
Hodgson Mill 100% Whole-Wheat Pasta
Choose from these cereals:
Kellogg’s Mini-Wheats
Nature’s Path Crunchy Vanilla
Nature’s Path Flax Plus Pumpkin Raisin Crunch
Nature’s Path Hemp Plus Oatmeal
Nature’s Path Heritage Flakes or Flax Plus Flakes
Choose from these breads:
EarthGrains 100% Natural 7-Grain
EarthGrains 100%
SLIMMING FOODS
GO LOW • • 2 POINTS
EZ CALORIE CUT
For 2 tablespoons of regular mayonnaise, substitute 2 tablespoons of reduced-fat light mayonnaise. CUT: 83 CALORIES
I mentioned in Chapter 1 that you should be wary of fat-free foods because they have a ton of fillers and junk in them to compensate for their lack of texture and flavor. Conversely, you don’t need all the fat in the full-fat versions either. We need a certain amount of healthy fat in our diet, but fat is still high in calories (9 calories per gram, as opposed to 4 calories per gram for protein and carbs). For this reason, the low-fat option is optimal; you get the nutritional benefit without the added calories. Choose low-fat milk, low-fat Greek yogurt, low-fat cottage cheese, and leaner cuts of meat.
BE WHOLESOME • • • 3 POINTS
SLIM MYTH:
If you want to slim down, go gluten-free.
FAST FACT: Unless you’re truly allergic to gluten and/or have the autoimmune disorder known asceliac disease (which applies to 1 in 133 Americans, according to the Celiac Disease Foundation), going gluten-free makes no difference. In fact, gluten-free foods often have more calories and less fiber than their gluten counterparts. Plus, gluten-free foods are more expensive. Stick withwhole grains as your best choice.
Get 100 percent whole-grain versions of any and all grains. Your breads, pastas, cereals, baked goods, and of course grain side dishes must be whole. Don’t be tricked by the labels multigrain, seven-grain, twelve-grain, or organic flour. This is important because 100 percent whole-grain means that neither the nutrients nor the fiber have been removed during processing. Eating whole grains is associated with numerous health benefits, from lowering blood pressure to preventing type 2 diabetes and heart disease. Plus, the fiber content stabilizes our blood sugar and keeps us fuller longer, helping us to eat less. Be sure the front of the package says “100% whole grain” or has the orange “whole grains” stamp on it. If you still aren’t sure, check the ingredients list.
Here’s a list of common whole grains you can find. For information on eachone, what it is, and how to eat it, check out this link to the Whole Grain Council: www.wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z .
• Amaranth
• Barley
• Buckwheat
• Corn, including whole cornmeal and popcorn
• Millet
• Oats and oatmeal
• Quinoa
• Rice, both brown and colored (such as red, purple, and black)
• Rye
• Teff
• Triticale
• Wheat, including varieties such as spelt, Kamut, durum, bulgur, cracked, and wheat berries
• Wild rice
When you read the package label, all the grains and flours it lists should be preceded by the word whole . Suppose you see a package that says “whole wheat.” That’s considered whole grain, according to the Whole Grain Commission; but unless it says “100% whole grain,” chances are the product contains 100 percent refined whole-wheat flour. Obviously, 100 percent whole-grain selections are the best option. Your next best choice is 100 percent whole-wheat flour. Here are some of my favorite 100 percent whole-grain and whole-wheat selections for pastas, breads, and cereals:
Choose from these pastas:
Eden Organic 100% Whole-Wheat Pasta
Eden Organic 100% Whole-Grain Kamut & Quinoa Twisted Pair
Eden Organic 100% Whole-Grain Rye Spirals
Heartland 100% Whole-Wheat Pasta
Hodgson Mill Gluten-free Brown Rice Pasta
Hodgson Mill 100% Whole-Wheat Pasta
Choose from these cereals:
Kellogg’s Mini-Wheats
Nature’s Path Crunchy Vanilla
Nature’s Path Flax Plus Pumpkin Raisin Crunch
Nature’s Path Hemp Plus Oatmeal
Nature’s Path Heritage Flakes or Flax Plus Flakes
Choose from these breads:
EarthGrains 100% Natural 7-Grain
EarthGrains 100%
Similar Books
