Tuesday, December 17, 2013


Fending Off the Holiday “Food Police”

How to avoid family food fights started by people who mean well (maybe you)

By Lindsey Wahowiak December 2013 Home, Eating Behaviors, For Family

 “Should you be eating that?” Those words, even said with the best of intentions, can strike fear and panic in plenty of hearts. And somehow, the question seems even more judgmental during the holidays, when we’re around large meals, extra treats, and family.

Concerned friends and family, often acting out of a real desire to help, can fall into the trap of food shaming, or food policing: the act of commenting on someone else’s plate. Caregivers want to help their loved ones with diabetes live their healthiest, best lives, and sometimes can’t stop themselves from asking if certain foods or portion sizes are OK. There have been times that Diabetes Forecast reader panelist Claudia Pollet, who lives with type 1 diabetes, has found herself asking similar questions. “I say it from a caring, loving stance without being preachy, nagging, and so on,” she says. “I aspire to [live by] the motto that saying something like this once is caring and twice is controlling.”

Ragen Chastain, a speaker and writer about body acceptance at danceswithfat.org, agrees that most people who act as food police are doing so from a place of love. But she says that even asking can actually do more harm than good. Food policing assumes that you know someone’s health and body better than he or she does. “I think in most cases, people who are ‘food shaming’ … are trying to help out or think that they’re doing something for a person’s own good,” Chastain says. “[But] you’re not helping. It’s a sign of overexaggerated self-importance. It’s sort of willful ignorance of being a jerk.”

So what can you do to have a healthy, sane holiday season when it comes to food? Take a two-pronged approach:

How to Not Police (Yourself or Others)

Redefine good and bad. Food might have nutritional value, but there isn’t a moral difference between eating quinoa and cake, says dietitian Julie Rochefort, MHSc, RD. So before launching into comments about how “sinful” a dessert might seem, stop yourself. “We need to reform this whole notion around ‘good’ or ‘bad’ food,” she says. “Cake’s not generally nutritious, but it might be something we celebrate with and enjoy.” And there’s nothing wrong with that.

Read the relationship. Family dynamics can influence how you talk to your loved ones about their food choices, Rochefort says. Some people are open to talking about their eating plans and how they approach their health. Others are not. Do you know where your loved one stands? Proceed with caution, and remember: “Support what they’re telling you and not what you think you know,” Chastain suggests.

Remember that silence is golden. The best support can be silent support. So if, for example, your loved one says he or she is not eating gluten, don’t offer food with gluten in it. But if the same person knowingly takes a slice of regular bread or cake, don’t try to step in, Chastain says. “They’ve made that choice, and they don’t need anybody’s assistance, or to ration it,” she says.

Offer healthy foods. Providing dishes that fit with your loved one’s meal plan is a nice way to be inclusive and feed everyone a healthy option. You can quietly share that information with your loved one, so he or she doesn’t feel singled out but does know that you pay attention. Not sure what your loved one’s dietary restrictions are? Just ask, says Rochefort.

Resist the urge to comment—it could lead to unintended consequences. “Food shame can actually make things worse,” Rochefort says. “There’s a lingering shame … and it can definitely have a backlash effect. [It can cause a person] to eat more in the first place.”

Reader panelist Janice Ford, who has type 2 diabetes, knows that cycle all too well. Even though she realizes her loved ones mean well when they ask her about her food choices, “when I hear those words, I internally begin a silent scream,” she says. “Typically, it makes me pause for a moment. Sometimes, I give up and stop eating the food. But, more often, I overindulge and then beat myself up after the incident.”

How to Respond to Policing

Discuss food ahead of time. Does the same aunt question your dessert choice at every holiday dinner? Before the feast day,  “you can have a conversation,” Rochefort says. That might include talking about what you can bring and what your aunt might provide, and figuring out carbohydrate calculations before the meal is served. That can also relieve family members of the pressure of trying to offer a meal that works for everyone’s food plan, says Rochefort. Then you can enjoy the meal together.

Embrace the teaching moment. You certainly don’t have to justify what you eat to anyone, but if you are feeling charitable, you can take the time to educate your loved ones about their diabetes misconceptions. Reader panelist Kimberly Tiedman did this when a stranger tried to police her eating at a fast-food restaurant. When the stranger piped up after Tiedman, who lives with latent autoimmune diabetes in adults (LADA), checked her blood glucose, the surprised but calm Tiedman was able to reply. “I said, ‘I am eating a hamburger and a side salad and Diet Coke. I do watch what I eat, but I do try to keep a normal lifestyle. I am eating my vegetables in my salad, and I only eat half of the bun. Tonight I will go home and walk my dogs for 45 minutes to help keep my blood sugars in check. This regimen is one that works for me.’ ”

Build on basic knowledge. Reader panelist Eric Holzman has to remind his family about his own dietary needs. He has type 1 diabetes; his father and brother have type 2. The differences in their diabetes care plans are sometimes lost on family members. “My mother … has never really fully understood the relationship of the carbohydrate in the food I eat, the insulin I inject, and my need to maintain my weight,” he says. “She’ll make extra effort to keep carbohydrates out of my dinner, even though I will tell her that, to keep my weight up, I need to eat 40 to 50 grams of carbohydrate at dinner.” So he reminds her, gently. Such education is a bit of advocacy, and that helps everyone, says Rochefort.

Take it easy on yourself. If you do choose to indulge a bit, that’s not a crime. Getting perspective on food this holiday season—whether it’s enjoying a slice of Grandma’s famous cheesecake or opting out of a stressful dinner altogether—is a way to take charge of your health and well-being. Chastain suggests a useful motto: “I’m going to have a good relationship with food this holiday season. If I eat it, I’m going to eat it and enjoy it. And if I don’t, then I’m going to make that choice and not pine over it. Both of those choices are OK.”

 

Friday, December 13, 2013



9 Foods to Help You Lose Weight

By Shelley Levitt
WebMD Feature


 

Losing weight is a matter of simple math. To drop pounds, you need to eat fewer calories than you burn. There’s no way around that. But what you eat can have an impact.

"Certain foods can help you shed body weight," says Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So consider this list when you go to the supermarket:

1. Beans

Cheap, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as its broth based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In a Copenhagen study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

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4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day. In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women were given a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

6. Nuts

For a healthy snack on the run, choose a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts they automatically eat less at later meals. 

7. Apples

Skip the apple juice or the applesauce and opt instead for a crunchy apple.  Research shows that whole fruit blunts appetite in a way that fruit juices and sauces don’t. One reason is that raw fruit contains more fiber. Plus, chewing sends signals to our brain that we’ve eaten something substantial.

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes. Researchers at the Scripps Clinic in San Diego found that when people ate half a grapefruit before each meal, they dropped an average of 3 1/2 pounds over 12 weeks. Drinking grapefruit juice had the same results. But be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Shop Smart

Remember to load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. "The overall nutritional composition of your total diet remains the most important thing when it comes to lasting weight loss."

 

 


Tuesday, December 10, 2013

French Women Don't Get Fat


French Women Don't Get Fat Diet Review

It's a diet based on eating for pleasure and portion control. Experts explain how it works

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By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review


French Women Don’t Get Fat: What It Is

If you have ever wondered how the French manage to eat cheese, butter, baguettes, and drink wine while staying slim, then French Women Don't Get Fat: The Secret of Eating for Pleasure, by Frenchwoman Mireille Guiliano, may be the book for you.

French Women Don't Get Fat is actually a non-diet book, loaded with pearls of wisdom from the chic and fit Mireille Guiliano, also CEO of the champagne company, Veuve Clicquot.

As a teenager, the author came to the U.S. for school and returned home 20 pounds heavier than when she arrived, blaming large portions and too many sweets. Upon embracing the eating habits of French women, she restored her shape with a new understanding of food, drink, and lifestyle that she shares in her book.

The basic premise of French Women Don't Get Fat is that you should eat only good food of very high quality, eat it in small portions, and savor every bite.

From chocolate to champagne, eat slowly, with all your senses, and make every dining experience pleasurable so you will be satisfied with smaller portions of delicious food. No food is off limits, only large portions. No counting calories, no skipping meals -- just control what you eat.

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Not a quick fix or fad diet, French Women Don't Get Fat is a three-month plan meant to reset your "body's dials" for a lifetime of healthy weight through slow, gradual weight loss.

Many will love the fact that this plan does not include fitness classes but instead just plenty of daily physical activity and lots of walking. The author shows how women can adopt the French style of eating, drinking and moving as the winning formula for weight control.

French Women Don’t Get Fat: What You Can Eat

A two-day leek soup fast jump-starts the French Women Don't Get Fat plan, followed by meat or fish, vegetables, and a piece of fruit. During the initial phase, dieters are asked to evaluate their diets by keeping a food journal to identify where excess calories are coming from so they can make adjustments. "You can still have your favorite foods, but try to reduce how often or how much," says Guiliano.

After monitoring their eating habits, dieters are advised to make small healthy improvements, such as drinking more water all day long to stay hydrated and flush out toxins.

Throughout French Women Don't Get Fat, Guiliano describes the lifestyle of French women that leads to a trim waistline without denial or guilt. She offers a positive approach to weight control that includes wine, chocolate, and the oft-shunned white bread excluded in most diet books. She encourages readers to enjoy food and drink to the fullest while keeping portions in check. Fresh, wholesome, and seasonal ingredients are highly recommended.

 

Guiliano also recommends eating a wide variety of healthy foods to be more satisfied without feeling deprived. "Eating the same foods is a bad habit," the author maintains, and she suggest trying new recipes, flavors, and herbs. There are no forbidden foods in the French Women Don't Get Fat plan, as long as the portions are kept in check.

Have a sweets craving? Satisfy it with a few bites or a small portion of the food you crave. Love wine? Enjoy it, Guiliano tells WebMD, but keep it to one glass. Slowly reduce portion sizes over time so you won't realize you are eating less.

It is inevitable that there will be splurges and when that happens, Guiliano recommends eating yogurt. "Yogurt is the perfect food, full of calcium, and French women eat 1-2 servings a day, especially after a night of too much, it is the perfect breakfast," she says. Guiliano includes a recipe for homemade yogurt and also recommends it as a great snack.

French Women Don’t Get Fat: How It Works

The fundamental premise of the French Women Don't Get Fat non-diet plan is learning to enjoy the pleasure of eating delicious food in a relaxed environment.

Guiliano believes that American women would benefit if they slowed down, stopped speed eating and eating on the run, and took more pleasure in the dining experience, much like French women.

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Eat with all of your senses and be more mindful of every bite so you taste and savor the food and recognize when you are full. "Three bites of food are all you need to really enjoy it," Guiliano says. Sit down, slow down, chew thoroughly, and eat without distractions – turn off the television, put down the book, and focus on eating.

With French Women Don't Get Fat, the aim is to forget our food guilt and substitute it with pleasure.

First of all, let's get one thing straight, French women do get fat and the obesity rate in France is growing quickly, says ADA spokeswoman Katherine Tallmadge. "French Women Don't Get Fat, like many other diet books, is a frustrating blend of real insight, shaky science, and sheer speculation."

Tallmadge, a weight loss counselor in Washington, D.C., points out that Guiliano is not a nutrition or weight loss professional and even though she doesn't claim to be, bases her advice on personal experiences and observations of life in France.

Some recommendations in French Women Don't Get Fat are right on target, like walking for exercise, weight training for women over 40, and eating vegetable soup. "Eating soup with lots of vegetables has been found to help reduce calorie intake naturally," says Tallmadge, author of the diet book Diet Simple. However, Tallmadge notes scientific evidence does not support the author's claim that leeks have a magical quality to cause weight loss, nor does chocolate contain serotonin, the feel-good neurotransmitter.

"I disagree with the recommendation to start dieting through a semi-fast of primarily leek soup because, while it will cause weight loss, it is not nutritionally adequate and it is not a solution to help people learn about habits that can be sustained long term," Tallmadge says.

Additionally, some experts suggest that the real reason many French women may be thin is because they smoke cigarettes to curb their appetite.

 

Friday, December 6, 2013

5 Spices that you should be using today!

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5 Spices You're Not Using
From WebMD
Could your cooking use a wake-up call? Add fantastic flavor to your meals -- and health benefits, to boot -- with our round-up of versatile spices favored by chefs. You just might discover a new favorite!
Garam Masala
This warm and fragrant Indian spice blend, whose name literally means "hot mixture," gives a bit of heat and a touch of sweetness to your dishes. It's made using different combinations of coriander, black peppercorns, cardamom, cinnamon, caraway, cloves, ginger, and nutmeg.

How it's healthy: Because it adds complex flavors, you should be able to cut back on the salt you use.

Try it tonight! It's great in Indian cuisine, but don't stop there. Try it when cooking fish, pork, chicken, lamb, vegetable stews, soups, and potatoes. It's also great with stewed or roasted cauliflower.
Smoked Paprika
This spice has a rich, smoky flavor and a pronounced heat. It's made with different types of bell and/or chili peppers that are roasted and ground.

How it's healthy: If you like it hot, you're in luck. Paprika contains capsaicin, which gives it the heat. It's also an antioxidant, so it helps protect your body cells against damage.

Try it tonight! Dietitian Laura Pensiero, author of Hudson Valley Mediterranean: The Gigi Good Food Cookbook, says its complex, smoky flavor lends a hearty, filling quality to soups, stews, rice dishes, tomato sauces, and salsas. It's also a great addition to rubs and marinades.
Allspice
This powerful, sweet and fragrant spice from Central America tastes like a mix between cloves, cinnamon, and nutmeg.

How it's healthy: Researchers are studying some of the parts of allspice to see whether it might help fight cancer.

Try it tonight! Allspice is essential in Caribbean jerk dishes. Try adding it to curries and chili, too. It's warming and delicious in desserts like cakes and puddings.
Celery Seed
It tastes like a slightly bitter, more concentrated form of celery itself.

How it's healthy: Celery seed is great for perking up the flavor of low-sodium food, so you may use less salt. It also has calcium and iron.

Try it tonight! Pensiero suggests sprinkling it on steaks before cooking, and adding it to soups, stews, meatloaf, burgers, rubs, and marinades.
Coriander
This herb's seeds have a mild, toasty, slightly lemony flavor.

How it's healthy: Researchers are investigating whether coriander may help lower cholesterol.

Try it tonight! Use ground coriander in soups, stews, casseroles, cakes, and other baked goods. Crushed coriander seeds are delicious for flavoring burgers, marinades, and dressings, so Pensiero suggests keeping some whole seeds at the ready in a spice grinder. 
 

Tuesday, December 3, 2013

Healthy Obesity ?


'Healthy Obesity' Is a Myth, Report Says

Researchers weigh results of 8 studies, find excess pounds raise death risk over time

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WebMD News from HealthDay

By Steven Reinberg

HealthDay Reporter

MONDAY, Dec. 2, 2013 (HealthDay News) -- The notion that some people can be overweight or obese and still remain healthy is a myth, according to a new Canadian study.

Even without high blood pressure, diabetes or other metabolic issues, overweight and obese people have higher rates of death, heart attack and stroke after 10 years compared with their thinner counterparts, the researchers found.

"These data suggest that increased body weight is not a benign condition, even in the absence of metabolic abnormalities, and argue against the concept of healthy obesity or benign obesity," said researcher Dr. Ravi Retnakaran, an associate professor of medicine at the University of Toronto.

The terms healthy obesity and benign obesity have been used to describe people who are obese but don't have the abnormalities that typically accompany obesity, such as high blood pressure, high blood sugar and high cholesterol, Retnakaran explained.

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"We found that metabolically healthy obese individuals are indeed at increased risk for death and cardiovascular events over the long term as compared with metabolically healthy normal-weight individuals," he added.

It's possible that obese people who appear metabolically healthy have low levels of some risk factors that worsen over time, the researchers suggest in the report, published online Dec. 3 in the Annals of Internal Medicine.

Dr. David Katz, director of the Yale University Prevention Research Center, welcomed the report. "Given the recent attention to the 'obesity paradox' in the professional literature and pop culture alike, this is a very timely and important paper," Katz said. (The obesity paradox holds that certain people benefit from chronic obesity.)

Some obese people appear healthy because not all weight gain is harmful, Katz said. "It depends partly on genes, partly on the source of calories, partly on activity levels, partly on hormone levels. Weight gain in the lower extremities among younger women tends to be metabolically harmless; weight gain as fat in the liver can be harmful at very low levels," Katz said.

A number of things, however, work to increase the risk of heart attack, stroke and death over time, he added.

"In particular, fat in the liver interferes with its function and insulin sensitivity," Katz said. This starts a domino effect, he explained. "Insensitivity to insulin causes the pancreas to compensate by raising insulin output. Higher insulin levels affect other hormones in a cascade that causes inflammation. Fight-or-flight hormones are affected, raising blood pressure. Liver dysfunction also impairs blood cholesterol levels," Katz said.

In general the things people do to make themselves fitter and healthier tend to make them less fat, he added.

"Lifestyle practices conducive to weight control over the long term are generally conducive to better overall health as well. I favor a focus on finding health over a focus on losing weight," Katz noted.

For the study, Retnakaran's team reviewed eight studies that looked at differences between obese or overweight people and slimmer people in terms of their health and risk for heart attack, stroke and death. These studies included more than 61,000 people overall.

In studies with follow-ups of a decade or more, those who were overweight or obese but didn't have high blood pressure, heart disease or diabetes still had a 24 percent increased risk for heart attack, stroke and death over 10 years or more, compared with normal-weight people, the researchers found.

Greater risk for heart attack, stroke and death was seen among all those with metabolic disease (such as high cholesterol and high blood sugar) regardless of weight, the researchers noted.

As a result, doctors should consider both body mass and metabolic tests when evaluating someone's health risks, the researchers concluded.

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Friday, October 11, 2013


WORST RESTAURANT FOODS:

How to eat healthier and smarter when eating out

 

 

 

 

Here are some tips:

 

FOODS TO AVOID:

 

 

 

Buffalo Chicken Salad

The Count: 1030 calories, 68 g fat, 4350 mg sodium

"Salad" is stretching it! Fried meat, oily sauce, and cheese push this meal to 1030 calories at one popular restaurant. That's about the same as a whole pint of chocolate-chip, cookie-dough ice cream. The salad also packs nearly 25% more fat.

 

French Toast and Bacon

The Count: 1850 calories, 65 g sat. fat, 2290 mg sodium

Want to use up almost all of your day's calories before noon? Eat this for breakfast. It's got a stunning 1850 calories. It also has 65 grams of saturated fat. That's three times the daily limit for this unhealthy fat.

 

Chicken Fajitas

The Count: 1320 calories, 47 g fat, 4650 mg sodium

Chicken fajitas can be a healthy option. But they're often served with heaps of sour cream, shredded cheese, refried beans, and fried rice. Pack it all in, and you've got 1320 calories ready to pad your waistline! Instead, load up on grilled peppers, onions, chicken, and fresh salsa. Stick with just one tortilla.

 

Vegetarian Fried Rice

The Count: 1090 calories, 19 g fat, 2210 mg sodium

Getting Chinese takeout? Don't assume the veggie options are the healthiest. Vegetarian fried rice can hide 1090 calories. That's over half of your calories for the whole day. Instead, go for steamed dishes with lots of veggies, steamed rice, and always ask for sauce on the side.

 

Pasta in Carbonara Sauce

The Count: 1440 calories, 88 g fat, 3000 mg sodium

Grilled chicken and shrimp can be good choices. But if they're drenched in carbonara sauce, not so much. A plate of pasta with shrimp and chicken in carbonara can creep up to1440 calories. It also has 88 grams of fat. That's more fat than you'd get from eating a half-dozen glazed doughnuts. 

 

Deep Dish Pizza With Sausage

The Count: 2300 calories, 164 g fat, 4910 mg sodium

Deep dish pizza can be deep trouble. One "individual" sausage pizza is 2300 calories. That's more calories than most people should eat in a whole day. It also packs in double the daily limit of fat. Skip the sausage and opt for thin crust.

 

Club Sandwich

The Count: 1400 calories, 23 g sat. fat, 2100 mg sodium

Club sandwiches can be deceptive, even with lean turkey or chicken meat. This one hides 1400 calories and a whole day's worth of saturated fat. Where are all those calories hiding? In the bacon, cheese, extra slice of giant bread, and mayo. Opt for a single-decker turkey sandwich, instead. Choose plenty of veggies and a few slices of avocado for great flavor.

 

Large Fries

The Count: 1474 calories, 71 g fat, 213 mg sodium

In a pinch, you might think that just one order of fries -- and nothing else -- would be OK. Not necessarily. Large fries can have more than 1400 calories. That's like a whole loaf of white bread, with an extra bonus of unhealthy saturated fat. If you're jonesing for fries, just get a small. You'll save 1100 wasted calories.

 

Sliders

The Count 1800 calories, 111 g fat, 4070 mg sodium

How bad can those little, cute burgers be? If you eat the whole order of them, pretty bad. A plate of sliders can add up to 1800 calories. (That leaves 200 for the rest of your day.) Solution? Don't eat the whole order. Pack up one or two in a doggie bag and have them tomorrow.

 

Eat Better:

Find Hidden Calories

You can skip the most fattening restaurant meals by reading the menu closely. Look for clues. Words like pan-fried, sautéed, battered, breaded, au gratin, cheesy, creamy, buttered, deep-fried, béarnaise, or crispy are usually signs of extra fat and calories. "Crisp" items are often deep-fried in oil.

Ask How It's Cooked

Preparation makes a big difference. Baking fish -- with herbs, veggies, and lemon juice -- adds very few calories or fat to the dish. Other healthy cooking methods include:

Grilled

broiled

roasted

baked

poached

steamed

Go á la Carte

Skip the jumbo portions and rich sides that come with restaurant entrees. Instead, choose side orders for your meal. In a Mexican restaurant, try one corn taco of grilled meats, a cup of chicken-tortilla soup, a side salad, and a fruit dessert. You get exactly what you want and a fraction of the calories.

Downsize

When only a hamburger will do, or a drive-through is your only option, think small. Go for the child's meal or a junior burger. Try this switch to get your fast-food fix with fewer calories:

Skip: Double cheeseburger, large fries, large soda --1240 calories

Choose: Cheeseburger, kid's fries, small soda -- 550 calories

 

Hide Temptations

Many restaurants present a picture of abundance, starting with an overflowing basket of bread or chips. To prevent mindlessly inhaling a few hundred calories before your main meal, wave the waiter away when he swoops in with the basket of carbs. Or ask the waiter to remove the basket as soon as you've had a small portion.

Pasta

Pasta swimming in cream sauce can be an unhealthy choice -- it's packed with fat, calories, and cholesterol. Eat a small portion of whole grain pasta and top with better sauces, such as:

Red clam sauce

Marinara sauce without meat

Primavera sauce without cream

Marsala sauce with wine, not butter

 

Pizza

Pizzerias are used to getting special orders. A few simple changes can slash the calories and fat in your pie:

Pile on veggies and skip the meat.

Ask for extra sauce and half the cheese.

After a slice or two, take the rest home.

Dessert

Fresh fruit is available at many restaurants now, even fast-food chains, thanks to demand from health-conscious diners. If it's not listed with the desserts, check the side dishes -- or ask for a special order.