If you are on a diet, it's a mistake to think that all health food is low in calories. Losing weight means taking in fewer calories with sensible, portion-controlled, appetizing meals. "Health food" such as a potato and spinach pie covered in wholegrain pastry might have no trans fats, very little salt and no additives, but even a smallish portion can cost you up to 600 calories. Similarly, virgin olive oil has many health benefits, but unless you use it sparingly, it can pile on the pounds.
Health food breakfasts
A bowl of granola and yogurt might seem a healthful option, but if the granola is smothered in honey and full of chopped nuts and dried fruit, and the yogurt is the Greek style, full-fat type, you will get a sugary, calorie laden start to the day. The initial sugar rush will lead to a rapid drop in blood sugar, causing hunger. Better to make your own Swiss style muesli with a few tablespoons of oats and millet and some chopped fresh fruit. Eat is with skim milk or low fat soya milk.
Health food lunches
A packed salad lunch with some protein, such as marinated tofu, hard boiled eggs, grilled chicken, chick peas or water packed tuna fish will stave off hunger pangs for your working afternoon. A drizzle of lemon and olive oil, no more than a teaspoon, and a sprinkling of sunflower seeds for texture will satisfy your craving for crunch and variety. A pre-packed sandwich from a health food store might come in the form of a large wrap stuffed with hummus and fried falafel, or a pasta salad dripping with mayonnaise. Healthy looking, but fattening.
Health food dinners
There was a time when health food meant brown, often stodgy food: brown rice, nut roast, soya protein chunks, whole-meal bread or whole-wheat pasta. It is important to have a variety of taste and texture. A mixture of lean protein, carbs and vegetables with a tiny bit of the healthful fat found in nuts, seeds, olive oil and avocado, are all good bases for dinner. Forget the fattening slab of nut roast. Whole wheat pasta is filling, but slather it with cheese sauce and your good intentions are ruined. Make up a colorful plate of a grilled fish, undressed salad and some brown rice and string beans and you will not feel deprived.
Healthy snacking
There are many pre-packaged health food bars based on nuts, seeds, dried fruit and honey, but they can be calorific and if too sugary, can leave you very hungry after your blood sugar nosedives. Similarly, organic, low salt or blue corn chips or potato chips do not have fewer calories than their junk food counterparts. Better options include fresh fruit, a small portion of dried fruit, which means no more than a packed-lunch child size box of raisins or 10 almonds--which is only about 70 calories.
Eating out
A recent study from the Cornell University Food and Brand Lab showed that people underestimate calories in "healthy meals" by 20 to 45 percent. Now that even fast food chains have "healthy" options, these can be lower in fat, salt, or sugar, but not always lower in calories. A safe option calorie wise is the salad bar, but go very light on the dressing and avoid anything with mayonnaise. Grilled is better than fried, and season your vegetables with pepper, not butter. Fill up on salad, not the bread basket.
Avoid empty calories
Those on a healthful, fresh food diet may still succumb to cravings. An often-heard remark for those on a healthy-eating diet regime is, "I'll give up anything but alcohol, caffeine and chocolate." All are fine, with moderation. For example, no harm done with a black coffee or a small glass of white wine or a spritzer with a meal, or two squares of organic dark chocolate for a sweet craving. But if you know yourself that you can not do moderation, it is best to avoid these empty calories altogether.
Member Comments