Archive for the ‘Healthy Eating with Carolyn O'Neil’ Category

By Carolyn O’Neil, for the AJC

The Super Bowl parties are behind us. The holidays seem oh, so last year. So, with spring approaching, it might seem like a good time to cut back on the calorie cost of alcoholic beverages.

But then there’s Valentine’s Day, with champagne toasts or romantic red wines. And St. Patrick’s Day parties are just around the corner. And then there’s spring break trips to the beach. So, no matter the season, it’s always a good idea to keep an eye on the liquid portion of portion control.

It may be true that long-term health recommendations give the green light to two drinks a day for men and one for women; but what are you drinking? The U.S. Department of Agriculture defines a “drink of alcohol” as 12 ounces of beer, 5 ounces of wine or 1 1/2 ounces of distilled spirits. Now you know how to properly count your drinks, but counting calories in potent potables is another story.

Carbohydrates and proteins contain 4 calories per gram, and fat contains 9. …

Continue reading HEALTHY EATING: Alcohol high in calories »

By Carolyn O’Neil, for the AJC

Once upon a time, it was a special occasion to dine at a restaurant with your parents. Everyone could splurge. I always got the cheesecake.

Now, eating out with the kids is part of everyday life, and that means restaurant food choices have a greater effect on health and nutrition.

Registered dietitian Janice Bissex is a mother of two girls and writes a family nutrition blog 
(www.mealmakeover
moms.com) with dietitian Liz Weiss, who has two boys.

“If eating out is a frequent occurrence, some ground rules should be set,” Bissex said. She recommends limiting soft drink consumption and encouraging water, low-fat milk or juice as more healthful beverage options.

If french fries are a family favorite, “I’d suggest just one order at the table to share with everyone.”

When dining out, opt for a healthy appetizers that’s fun for the kids, like hummus with carrot and celery sticks for dipping. Photo by Kent D. Johnson, kdjohnson@ajc.com.

Kids menus …

Continue reading HEALTHY EATING: Teach children to eat for health »

By Carolyn O’Neil, for the AJC

Ever been out to dinner with a dietitian? I must confess, sometimes it
 can be a lesson in best practices for becoming a high maintenance customer — reminiscent of the deli scene in the 1980s hit movie “When Harry Met Sally…” when the character Sally was very particular about her order for pie à la mode: “I’d like the pie heated, and I don’t want the ice cream on top. I want it on the side. And I’d like strawberry instead of vanilla, if you have it. If not, then no ice cream, just whipped cream, but only if it’s real. If it’s out of a can, then nothing.”

You’ve got to admit that Sally knew what she wanted and was very specific about the details.

I’m a registered dietitian and attempt to eat as healthfully as possible and share guidance on the topic in this column.

But while dining out during the American Dietetic Association’s annual conference in Denver, I was overwhelmed with the enthusiasm of my nutrition-minded colleagues as they …

Continue reading HEALTHY EATING: Dining tips from dietitians »

By Carolyn O’Neil, for the AJC

Talk about spicing things up! Move over, trans fats; salt is under fire as the next nutrition no-no on its way out from restaurant menus and processed foods.

Sodium levels in foods have been on the nutrition watch list for years because too much sodium in the diet is associated with high blood pressure, which can increase the risk for heart attack and stroke.

But now health officials in New York are asking restaurants and makers of packaged foods to shake the salt habit and cut levels of sodium by 25 percent over the next five years. The New York City Department of Health and Mental Hygiene’s plan is called the National Salt Reduction Initiative, and it involves other cities and states including North Carolina and Tennessee in the Southeast, but not Georgia as of yet.

Who should care about consuming too much salt? Just about everyone, according to a public health alert on sodium intake from health watchers at the Centers for Disease Control …

Continue reading HEALTHY EATING: Cut down on salt in diet »

By Carolyn O’Neil, for the AJC

Do you find yourself leaning toward the vegetarian entrees on the menu even though you’re not a vegetarian? Are you steering away from super-salty foods? When shopping for packaged foods, do you prefer those with a short list of ingredients? Do you still order burgers every once in a while but insist on a really good one?

If your answers are “yes” to any of these questions, then it’s possible you’re being watched by researchers who forecast food trends.

Of course, there are still powerful forces driving the bus toward over-the-top indulgences such as deep-fried macaroni and cheese or mile-high chocolate cakes. That’s why so many Americans are still so overweight.

But on the other side of the scale (literally), there’s a strong list of consumer trends that indicate more people are choosing healthier foods so they can be healthier, too.

Flexitarian is the new vegetarian. Where’s the beef? Well, maybe you only eat it once a week. Some people …

Continue reading HEALTHY EATING: Trends you might be seeing in ’10 »

By Carolyn O’Neil, for the AJC

Every season brings timely temptations, from Super Bowl Sunday’s snacks to Fourth of July’s fried chicken and ribs. So why not resolve to recognize these waist-widening challenges and learn to apply some slimming strategies when the landscape is fat with indulgent food choices? Research shows that the most successful dieters — those who lose weight and keep it off for the long haul — practice healthy eating and exercise habits all year long.

There’s no time like the present to make a fresh start and begin new healthier eating habits. Here are some FRESH start diet rules to help you lose weight and improve your health in the new year.

Craving pasta? Give it a healthy spin by ordering a small or appetizer portion of whole wheat pasta, along with a salad. Becky Stein/AJC SPECIAL

F — Freshen up your food life: Keep fresh fruit and other healthful snacks such as whole-grain crackers, nuts and fresh veggies on hand at home. A handful of almonds or …

Continue reading HEALTHY EATING: Get diet off to fresh start »

By Carolyn O’Neil, for the AJC

For many of us, ringing in the new year brings a new commitment to improve our lives with resolutions to make positive changes.

Diet resolutions are among the most popular. Fitness centers fill up, and restaurants sell more salads. TV shopping channels hawk diet supplements, exercise equipment and lots of Spandex active wear.

But often, even the most enthusiastic plans to “finally lose weight this year” fade by the time Super Bowl snacks appear.

In one survey, 45 percent of those who set New Year’s resolutions had broken them before Feb. 1.

Chef Jenny Levison prepares her homemade soups in the kitchen at Souper Jenny. Pictured here is Absolutely Everything Roasted Veggie Soup. Photo by Becky Stein/Special.

Dietitians who specialize in adult weight management say that New Year’s diet resolutions are often too broad and unrealistic — such as “I’ll never eat ice cream again!” or “I’ll cook at home every night.”

It turns out that to lose big, …

Continue reading HEALTHY EATING: Set realistic goals to lose weight »

By Carolyn O’Neil, for the AJC

This just in: University of Pittsburgh researchers observe that we eat more on weekends and during the holidays.

After studying two years’ worth of consumers’ eating behavior, professor of marketing J. Jeffrey Inman and colleagues found that the quality (“This homemade fudge is fantastic!”) and quantity (“I’ll have some more homemade fudge, please!) of foods consumed during weekend and holiday meals is considerably different from regular weekdays.

Inman suggests that Americans need special dietary advice for special occasion eating to help in the battle against obesity.

So today’s column serves up some smart tips on eating healthy and having a fabulous time during the holidays.

Ashley Spotkill/AJC Special

Trim the trimmings

Go all out and deck the halls with boughs of holly, glitter and lights, but when it comes to holiday food, accessorize with care.

To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter …

Continue reading HEALTHY EATING: Be selective on splurge-worthy food »

By Carolyn O’Neil, for the AJC

Certainly an all-expenses paid gourmet tour of Italy would be a fabulous holiday gift idea, but it might not be in the budget this year.

That doesn’t mean you can’t share the flavors of Italy with the foodies on your list.

Tie festive baskets with red and green ribbons to match the Italian flag and fill them with an assortment of artisanal pasta, olive oil and balsamic vinegars for a fabulous way to convey holiday greetings.

I’ve always loved the thought behind fancy food gifts, especially if they carry the win-win message of taste and health. By pairing delicious aged balsamic vinegars with a gorgeous extra-virgin olive oil (and tucking in a few recipes for vinaigrette salad dressings) you’re saying, “I care about your taste buds and your heart.”

Decades of nutrition research show that Mediterranean diets made up of whole grains, greens, olive oils, fruit, seafood and wine are among the healthiest in the world. And as the Italians …

Continue reading HEALTHY EATING: Look to Italy for gourmet ideas »

By Carolyn O’Neil, for the AJC

The holiday season provides an extra serving of challenges that often get in the way of healthy eating habits. Party food and big dinners beckon us to enjoy wonderful foods.

Emotional stress can drive us to crave more comfort foods, often high in fat and calories. Are these cravings all in your mind? Yes, and your mind is a strong force. And if you use certain foods too often as your go-to comfort foods, you might actually condition yourself to crave more of them. One of the prime suspects in creating cravings is the practice of eliminating certain splurge foods. Another way to create a craving is skipping meals so that your blood sugar plummets and your willpower gives in to less-than-nutritious choices.

AP Photo/Matt Sullivan

The most common cravings are for sweet and fatty foods, especially chocolate. And don’t try to trick your taste buds. A report in the Journal of the American Dietetic Association found that chocolate cravings are not …

Continue reading HEALTHY EATING: Beat cravings at holiday time »