Nutrition in the Balance

Greek Yogurt: Worth the Price?

2010-03-28T14:38:00.000-04:00

It only takes a stroll down the dairy aisles of the supermarket to realize that there are literally hundreds of yogurt brands to choose from. Over the last few years Greek style yogurts have gained in popularity and for some very good reasons. Greek yogurt has a thicker, creamier consistency (even the fat free versions) as compared to standard yogurt. The thickness comes from the fact that the yogurt is actually strained an extra time in the yogurt making process, so its water content is lower.
Aside from the consistency factor, the nutritional comparisons make the Greek yogurt a good choice for many. Side by side comparisons to regular yogurt show that the Greek style yogurts generally have a lower carbohydrate and sugar content and are much higher in protein. While a standard 6 oz. cup of light yogurt has about 16-19 grams of carbohydrate and sugars, the 5.3 oz cup of Greek yogurt usually has about 12 grams of carbohydrate and sugars. Light yogurts typically have 5 grams of protein per 6 oz. cup while Greek yogurt boasts 14-15 grams of protein. Calorie comparisons of light vs. Greek nonfat yogurts are pretty close: about 110 calories per serving for either. Understand that if enough sugar is added to yogurt for sweetening (such as fruit on the bottom styles), the calories can be as high as 250 calories per 6 oz. cup. Most Greek yogurts are not sweetened to this degree.
For a diabetic or someone counting their carbs, Greek yogurt can work out very well as a healthful snack. The higher protein content is more filling and satisfying, especially as a between meal snack.
One area where regular yogurt surpasses the Greek versions is the calcium content. The extra straining process for Greek yogurt results in calcium being strained off as well. Regular yogurt contains 350-400 mg calcium per serving vs. Greek yogurt at 200 mg. per serving.
Aside from the nutritional differences between the yogurts, there is also the cost factor to consider. In general, Greek yogurt is more expensive and typically is around twice the price of regular yogurt. Despite the heftier price, I find myself gravitating more toward the Greek yogurt, because it fits my need for an afternoon snack that is low in calories and a good source of protein.
Whatever you decide, your choice to include yogurt in your diet is probably not a bad one. Do some taste comparisons, cost comparisons and if you’re so inclined try making your own Greek yogurt. I’ve included a link below by Mark Bittman of the New York Times, who describes an easy way to do it yourself. Enjoy!

http://www.nytimes.com/2010/03/17/dining/17mini.html?ref=dining

For Breakfast,Think Outside the Cereal Box

2010-02-13T12:16:00.000-05:00

By the time February rolls around, I start to anticipate the coming of Spring, longer daylight hours and the promise of warmer temperatures. Here in New York however, mornings are still very cold, so I won't be giving up my hot breakfast cereal any time soon. If you like hot cereal at breakfast and find yourself reaching for an instant oatmeal packet, I invite you to consider a few new possibilities. Many cooked whole grains can be used for breakfast cereal, and have the benefit of more fiber, superior nutritional value, and little to no processing.
Oatmeal aficionados will tell you that the wonderful, nutty flavor and texture of steel cut oats will change your mind about oatmeal packets forever. I have to agree. Some people are reluctant to try this form of oatmeal because of the extra time (45 minutes) it takes to make the cereal in the morning. Here's an easy solution to the time problem: cook the night before. Bring 1 cup steel cut oats and 4 cups of water to a boil for 2 minutes or so. Remove the oatmeal from the heat source and cover the pot. When the pot of cereal has cooled down, you can put the cereal mixture in a covered container and store it in the refrigerator overnight. In the morning, you will have 4-6 servings of the oatmeal ready to portion out and heat in the microwave each morning. The microwave time is about 1 1/2 to 2 minutes on the high setting and it doesn't get much easier than that!
Once I realized the ease of this preparation method, I began to substitute other whole grains to vary the hot cereal choices. I was pleasantly surprised with myresults and have now added quinoa, buckwheat groats, and wheat berries to my cereal list. All are simple, unprocessed whole grains that make very satisfying breakfast cereals! The larger size of the grains will, of course, require a longer initial cooking times ranging from 15-45 minutes before you store it overnight. Start a pot of grains on the stovetop while you clean up after dinner and you're done! The things you can add to cooked whole grain cereals are limited only by your imagination. Fresh cut up fruit, dried fruit, walnuts, sunflower seeds or a bit of honey are just a few of the additions you can make while you create brand new breakfast possiblities!
Cooking Times for Breakfast Grains:

1 cup Wheat Berries to 3 cups Water: Cook covered on medium-high until wheat berries are plump & chewy (about 45-60 minutes)

1 cup Quinoa to 2 cups Water: Bring to boil then cover & simmer 10-15 minutes

1 cup Buckwheat Groats to 2 cups Water: Bring to boil then cover & simmer 15 minutes

Your 2010 Resolutions: Too Lofty or Attainable?

2010-01-10T07:11:00.000-05:00

We’re already into the second week of 2010, and by now many people have already abandoned those well intentioned resolutions to eat healthier, lose weight, or exercise. One of the problems with some New Years resolutions is that they are overly ambitious for the person making them. While most of us could use some healthy lifestyle improvements, it’s important to keep in mind that change can be very challenging. Make lifestyle changes slowly and deliberately.
Suppose you want to lose weight. Resist the impulse to make a “clean sweep” of all of your old eating habits when you start. Certainly bad eating habits that contribute to weight gain should be changed. If you try to change too much at once, the task is daunting, and you will likely feel deprived and resentful of the new rules. Try working on one or two positive eating habits at a time, before moving on to something else.
Here’s a few examples of goals I’ve suggested to clients who would like to lose weight or just eat healthier:

Problem: I drink 4-6 cups of coffee (or soda, iced tea, latte, etc) during the day.
Strategy: Have 1 cup on of coffee (or ditto for your favorite beverage) during the day, then replace all others with water or seltzer.

Problem: I buy fast food (pizza, Chinese takeout, etc.) for my lunches during the work week because I’m always in a rush and never prepared.
Strategy: Start taking your lunch to work Mondays through Thursday. Buy your lunch out on Friday. Lunch examples: Bring a sandwich & fruit, soup, salad or leftovers from dinner.

Problem: I’m starving when I come home from work, then I end up snacking on chips, cookies, etc. all evening.
Strategy: Start eating breakfast and lunch every day so you aren’t so hungry at night. Plan for a healthy snack for when you come home from work or after dinner. Possible snack suggestions include: a piece of fruit and a small handful of nuts, 6 whole grain crackers and 1 oz. low fat cheese, or a container of low fat yogurt.

Each of the examples above has the potential to result in significant calorie savings over time. Make a plan for what you will change then work on it until you’ve mastered it. When you feel confident in what you have done move on to something else. Changing behavior in this way is achievable and relatively stress-free. The goals are measurable and tangible. Ultimately, your efforts will add up to result in calorie savings, a healthier way of eating or gradual weight loss. Give it a try and celebrate your achievements all year long!

Soup's On!

2009-12-07T11:41:00.000-05:00

With the cold weather upon us, foods that are warm, comforting and nourishing seem to have particular appeal. That’s where soup comes in! Of course there are endless varieties of soup, and many people turn to grocery store shelves for their favorites. But the soups you make yourself can far surpass the commercial varieties for being delicious, versatile, nutritious and economical.
Try perusing through your recipe box, food magazines, or some of your cook books, and you are bound to come up with many ideas making homemade soup. The beauty of homemade soup is that you can literally take any basic recipe and modify it based on ingredients you have on hand. You can make adjustments to meet your specific nutritional or dietary requirements.
There are few food items you could ever prepare that are as economical as a soup. Most soups start with a stock, broth, or a vegetable base. To that you can add bits of meats, poultry or fish, vegetables, beans, lentils, or any combination of grains that you have on hand. Making a soup is a wonderful way to make good use of leftovers as well.
Soups are suitable for just about any meal or snack. Most soups freeze quite well, so here’s an opportunity for make-ahead meals. I often suggest to my clients who have little time to cook, yet want to eat healthier, to make soup on their day off. A good plan is to make one large pot of a different soup every week or so. Keep enough of the soup on hand for a couple of meals during the week. Freeze the rest in smaller containers, preferably 1-2 portion containers. If you make a different kind of soup each week, you will soon have a good selection of soups in your freezer that you can choose from for a quick lunch or dinner meal. You can take your single serving of frozen soup to work with you and you have a nice healthful meal just by heating it up.
If you make your own soup, you will likely have a more nutritious product that is free of extra sodium or preservatives. Some commercial soups may be low in calories, but can have 1000mg (or more sodium) per serving. Even many of the lower sodium varieties can have 450mg. of sodium, which can be too much if you are watching you salt intake. When you make your own soup, you can control the amount of salt that goes into your soup without compromising flavor. If you are really pressed for time, try using lower sodium broths as your base for making a great soup. Adding vegetables, beans, lentils or whole grains to soup adds plenty of vitamins minerals, and fiber. Stock or broth based soups are generally lower in calories, and based on what you add into the soup, you may be able to create something quite low in calories.
Soups provide a sense of fullness and can help with hunger control. People who regularly incorporate soup into their eating plan tend to eat fewer calories at the meal. Consider homemade soup for a healthy afternoon snack. This could help you prevent overeating at the dinner meal. This is great news for those who are watching their calorie intake.
There’s little that can go wrong when you make soup. Try using a slow cooker or just simmer on a low setting on your stove top; give it some time. The more you make soups and stocks, the more skilled and creative you become with the task. An investment of a little of your time can yield something satisfying, healthy and wonderful. Try some!

Winter Squash & Pumpkins - Super Foods with Great Possibilities!

2009-11-12T13:13:00.000-05:00

When fall weather arrives, grocery stores, roadside stands, and farmers markets have an assortment of hard (winter) squash and pumpkins that are hard to miss. Pumpkins certainly revive our desire for the holiday pumpkin pie, but there is so much more that can be done with pumpkins, and the endless varieties of winter squash.
One of the wonderful assets of the winter squash is that it stores well and can be kept on hand for a much longer period of time compared to other vegetables.If winter squash is uncut, you can keep it stored in a cool, dark, and well-ventilated location for 30-180 days. An unheated enclosed porch, cool pantry or dry cellar are good storage areas (not the refrigerator) for your squash.Cooked, pureed squash can be frozen for 3- 6 months.This gives you the opportunity to buy squash early in the season when it's economical and readily available, then store enough to take you through the winter and into early spring.
Looking to include more “super-foods” in your life? Squash and pumpkins definitely qualify.They are all quite high in fiber, and contain generous amounts of the antioxidant “carotene”. The antioxidant activity of carotene helps reduce the risk of many types of cancer. In addition, carotene benefits the immune system and eye health. Winter squash is a good source of vitamin C, as well as folic acid, potassium and magnesium. Depending on the type of squash you use, 1 cup will provide roughly 80-115 calories and anywhere from 3-10 grams of fiber.
Select winter squash that is free of any cracks or soft spots on the skin.The skins of winter squash can be quite tough, so you will likely need a heavy duty chef knife or cleaver to cut it open. The best ways to cook squash are baking, steaming or microwaving. I prefer the baked method, because baking seems to improve the flavor of the squash. As the squash cooks and browns, there is a bit of caramelization that takes place to give the squash a sweeter flavor. To bake a squash, simply cut in half, remove the seeds and bake the halves flesh-side down on a baking sheet or stone that has been lightly coated with vegetable oil or cooking spray. Bake at 375-400 degrees until tender (usually about 45 minutes). When the baked squash is cool enough to handle, scoop out the flesh to use right away or store in the freezer. If you have cooked a rather large squash, you can puree it and freeze pre-measured portions for later use. Besides using as a cooked vegetable, squash can work its way into many other recipes for soups, stews, breads, and rice or pasta dishes.There are endless possibilities, and the more you work with squash, you will see just how versatile this vegetable is. I have included a favorite squash recipe of mine using bulgur wheat and winter squash, which is a hearty, tasty and nutritious addition to any dinner meal. Why not give it a try, and check out the other recipe collections below for more ideas.

Squash and Bulgur Pilaf - serves 6

1 Tb. olive oil
1/2 cup chopped onions
1 tsp. minced garlic
2 cups winter squash cut into 1" pieces
1 cup bulgur wheat

2 cups low sodium chicken broth
1/2 tsp. cinnamon
1/4 cup currants
1/4 cup walnuts, chopped

1. Saute onions, garlic, squash and bulgur wheat in olive oil in a large nonstick skillet until onions are tender.
2. Stir in broth and cinnamon, heat to boiling. Reduce heat and simmer covered for 15 minutes.
3. Stir in currants and continue to simmer for another 15 minutes. Add chopped walnuts before serving.

Per Serving: 160 Cal (31% from Fat, 12% from Protein, 57% from Carb); 5 g Protein; 6 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 24 g Carb; 5 g Fiber; 2 g Sugar; 39 mg Calcium; 1 mg Iron; 191 mg Sodium; 358 mg Potassium; 0 mg Cholesterol; Exchanges = 1 Starch - 2 Fat

More squash recipes:

http://www.eatingwell.com/recipes_menus/collections/healthy_squash_recipes
http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html

The Cookie Diet... Really?

2009-10-24T14:17:00.000-04:00

In the last few years, I've noticed that more people are beginning to embrace the idea that weight loss involves making healthy food choices and lifestyle changes. This comes as welcome news to myself and all of the other dietitians out there who have been trying to promote that very idea for years. But then, another fad diet emerges which starts to cast doubt, and those who have been trying to escape the dieting mentality once and for all begin to wonder if this new plan may just be the one that finally works.....enter the Cookie Diet!

The Cookie Diet is not a new diet or new concept for that matter, but lately it’s been getting some attention. It was originally created in 1975 by Dr. Sanford Siegel, a Miami physician who made this diet available to his patients for many years. The diet premise is fairly straightforward and simple: Eat one low calorie meal a day and 6 pre-packaged cookies purchased at the doctors office for a cost of approximately $56 per week. The cookies have added protein and fiber. People on the Cookie Diet are also supposed to take supplemental vitamins and minerals to prevent any nutritional inadequacies.

Three years ago the website, www.CookieDiet.com was launched. The website was a huge success and then the “cookies” started to become available in stores like GNC or Walgreens. Other “cookie diets” with similar products have now emerged. Throw in a few celebrity endorsements and you have another fad diet on the rise.

The popularity of this or any quick fix diet is not surprising. With the promise of minimal effort and great results, who wouldn’t want lose weight by eating cookies? After all, cookies are generally a forbidden food in most weight loss diet plans.

But now for the reality check. The low calorie meal prescribed (fish or skinless chicken with a vegetable) plus the 6 cookies are going to provide 1000 calories or less per day. Can the average person lose weight that way? Of course! Can the average person be healthfully sustained on a diet of 1000 calories or less a day? No. Quick weight loss on very low calorie diets can be unsafe and cause other health problems such as electrolyte imbalances or gallstones. Weight loss plans that center around a specific food or supplement are hard to stay on for any length of time. Even if the cookies taste really good, most people will quickly tire of eating the same food day after day. When the diet has been abandoned (like its predecessors), what has the dieter learned about making meaningful behavioral change to help them maintain a healthy weight? Probably not very much.

Unfortunately, fad diets do little more than misinform the public and keep the dieting mentality alive. Here are a few pointers to help you spot and avoid the fad diets that are long on promises but short on results:

Eating plans that suggest elimination of entire groups of foods or elimination of many foods

Eating plans that are too regimented or have too many "rules"

Diet plans that emphasize supplements or products that take the place of food

Eating plans that restrict calories below basal metabolic needs (usually less that 1200 calories per day)

There are no quick fixes for people who are trying to lose weight. It takes time, it takes diligence, and it requires change in behaviors that eventually emerge into positive eating and lifestyle habits. Eat well, be well and enjoy a variety of healthy foods!