Most consumers associate certain foods with being “healthy” or “good for you,” but do not realize that even the healthiest foods can be unhealthy if the portion size is too large or it’s prepared with added sugars. We continue to eat and drink these foods and beverages because they are associated with being “healthy,” but never glance at the nutrition label. These misconceptions are common since we are exposed everyday to mixed messages through advertising campaigns and nutritional trends in the news telling us what’s “healthy” and “good for us.”

Here are a few of the most common misconceptions that I’ve come across when working with patients on healthy eating, weight loss and increasing energy.

“If I have a 16oz glass of orange juice for breakfast, I’m getting Vitamin C and it counts as a fruit serving.”

It’s true that food manufacturers pump orange juice will added vitamins, however, even 100% fruit juice can be very high in calories (due to natural sugar). Of course it’s important to get your fruit servings in each day, but it’s much better to eat a variety of fresh or frozen fruit. If one of your fruit servings needs to come from fruit juice, it should be 100% fruit juice and only about 4-ounces (a half cup). One suggestion is to use a small juice glass to be sure to get the correct serving size.

“Low fat dairy products are associated with weight loss, so I can choose any low fat yogurt for a healthy snack.”

Low fat yogurts are not all they’re cracked up to be. When manufacturers take the fat out of yogurt so they can label it “low fat,” sugar is added for flavor. This added sugar, if not burned off through exercise, is stored as fat. Yogurt is an excellent source of protein and calcium, but there is no need for the added sugar, especially when there are many delicious low-sugar options to choose from. When looking at the nutrition label, the “Total Carbohydrates” line should read < 20 grams per serving. Dannon Lit ‘n Fit and Stoneyfield Probiotic are great examples of low sugar yogurts.

Greek yogurt is an even better way to get a healthy serving of protein and calcium. The 0% fat Greek yogurt is great as a snack or for breakfast. Add in a serving of fresh fruit or nuts (for healthy fats and extra fiber) for an even healthier and filling option.

“Dried fruit has too much sugar; I was trying to stay away from it.”

Another common misconception is that dried fruit is loaded with sugar should be avoided for weight control. The opposite is true. Dried fruit – in the correct portion size (about 1oz or the inside of the palm of your hand) – is a great source of vitamins, minerals and fiber. Fiber helps to keep you feeling full by helping to control your blood sugar and preventing overeating. Try adding dried fruit to your morning oatmeal or as a snack with mixed nuts.  You’ll feel full and energized from these healthy choices.

“Granola/trail mix is high fiber and all the ingredients are healthy, so I can eat as much as I want.”

Granola/trail mix can be high in fiber; however some of their major ingredient – carbohydrates, sugar, salty nuts and chocolate pieces – can make them a very calorie dense food choice. Trail mix should be unsalted, with no candy mixed in, and contain dried fruit. Appropriate serving size of granola is typically 1/4 – 1/2 cup, and trail mix is 1/2 cup. If in doubt, simply refer to the nutrition label and look at the ‘serving size.’ Mix the correct portion with yogurt or milk as a great breakfast or snack and use trail mix as an afternoon snack in the office.

Sadly, losing weight does not happen in a vacuum. Life gets in the way sometime… okay, a lot of the time. For me, the last month has been particularly stressful, and often inhibitive of my staying on the program, but I managed to find ways to cope. Being out of my normal habitat and my normal routine was tough, but even harder was having to eat almost every meal out. Here are some things that I learned along the way about eating under extreme circumstances:

1. Salads are not always the best answer — While lettuce is full of vitamins, minerals, and fiber, salads are not always the best option. What is on the salad is what counts. A salad with fried chicken, cheese, and bacon, smothered in dressing — more calories than you ever want to know. Sometimes a simple bowl of soup or even a sandwich has fewer calories than a salad. I know when I am really stressed out the last thing I want to do is take the effort to chew something.
2. Make the best choices that you can, but also let yourself have something you want. Don’t force yourself to eat something just because it is “healthy” if it is not something that you want to eat. Compromise. Find something that sounds appealing, but doesn’t decimate your calories. For example, I went out one day and the thing I really wanted from the menu was a fried chicken sandwich topped with cheese, bacon, onions, and smothered in barbeque sauce. So here is what I ordered: a grilled chicken breast sandwich with cheese and yes— the bacon, with barbeque sauce on the side. I admit that I could have done better, but I also could have done a whole lot worse.
3. We all have cravings from time to time, and I have found that the best way to fill those cravings is to eat the thing that you crave — in moderation and in a way that fits into your diet plan. I have tried many times to “fake out” a craving by eating something else — it doesn’t work. Sometimes, I crave a slice of pizza. What do I do? I budget out my calories and figure out how to fit it in. Then, I get a small slice from my local pizzeria (WARNING: this does not mean order a whole pie and throw the leftovers in the freezer!) To fill up, I eat a big salad or pile of veggies with it. While it may not be considered the “healthiest” option, it quells my cravings and lets me move on.

With all of this said, I will make the disclaimer that you should not (and I do not) eat like this every day. It is not part of a well-balanced diet plan by any stretch of the imagination. What I am trying to say is that every once in awhile we have to make trade-offs. I’ve actually found that after a week of eating out, I am really looking forward to eating at home!

Most people consider skipping breakfast a minor sacrifice when running late to work, but “breaking the fast” is really a very important part of maintaining a healthy body weight and jump-starting your system in the morning. It is not good to go from bedtime the night before until lunch time the next day without eating because your body can go into starvation mode after more than eight hours with no food.

1. Pick a food – any food. Remember that breakfast doesn’t have to mean you’re limited to just breakfast foods. As long as the meal exists, and you choose healthy foods and portions, you are doing your body justice. Even something as small as an ounce of cheese and a serving of whole grain crackers can serve as a healthy, yet quick breakfast choice.
2. Count your food groups. When choosing foods for breakfast, think about the five food groups – grains, veggies, fruits, protein and healthy fats. Build a meal with 2-4 foods, one from each group. This method will help to ensure you’re creating a balanced meal. Meals with multiple food groups will also help you feel full longer, which can help with concentration in the morning hours.
3. Skipping breakfast leads to weight gain. People who skip breakfast tend to have higher cholesterol levels and snack on higher fat, empty calorie foods which leads to weight gain. Also, those who eat breakfast tend to meet their daily requirements for Vitamin A, C, riboflavin, calcium, iron, zinc and fiber. It is a common myth that skipping breakfast will help with weight loss, but this is not the case.
4. Make breakfast part of your routine. If you are just starting to add breakfast to your day, start slow; allow your body time to adjust. Right now you may not feel hungry for breakfast because you have denied your body this meal for awhile. One way to fit breakfast in is to plan ahead. Pack your breakfast while packing the kids’ lunches for school will help with time management. Also, having foods available that you can quickly grab in the morning will make it easy to make a healthy choice.

Here are easy ideas for a healthy breakfast:

• Organic instant oatmeal with nuts, or fruit
• Half of a whole grain English muffin with peanut butter and sliced bananas
• Serving of high fiber cereal with skim milk and fruit
• Egg whites on whole grain toast with turkey bacon
• Low sugar yogurt with fruit and/or granola
• Scrambled egg with low fat cheese
• Half whole grain bagel with low fat cream cheese
• Low fat cheese with serving whole grain crackers and a fresh fruit
• Fresh/frozen fruit smoothie with low fat milk
• Egg whites with side of leftover steamed veggies
• Dried fruit and nuts in yogurt

Hi there! My name is Jillian and I have lost more than 14 pounds on the weight management program!

I can’t believe it’s true, but since starting the program last month I have lost 14½ pounds. The weight management program here at the Rittenhouse Women’s Wellness Center has been an amazing experience. The key to my success is the team approach to weight management — medicine, nutrition, fitness and psychology. They not only treat the physical aspects of weight loss, but they work to find the root causes of why I gained weight in the first place.

I have tried a number of diet programs in the past: calorie counting, working with nutritionists, Weight Watchers, etc… None of them worked for me. I would lose a few pounds and then either plateau or start creeping back up (I am not sure how this happens while still actually on the diet program — but it does). The approach this time feels different.

The combination of meal replacements, nutrition education, exercise, and emotional counseling has really worked for me so far. I am currently in the meal replacement phase, which is helping me lose some initial weight, but I am meeting with Jacqueline (the registered dietician) weekly to discuss healthy eating habits and monitor my progress. So when I transition off of the meal replacements, I’ll have a nutritionally balanced meal plan designed just for me, know how to prepare healthy foods, and understand what portion sizes should look like. The part I love most right now is that I get to prepare and eat dinner with my boyfriend every night! (I am currently replacing two meals a day and three snacks with the meal replacements, and then preparing one meal myself).

Most importantly, the food is pretty yummy! I like the vanilla shakes, pancakes, snack bars, and the best of all — sour cream and onion Crunch O’s! (They really taste like potato chips — and are made from actual potato). The food is also super high in protein, so it keeps me very full.

Jillian Necky is an intern at RWWC, serving as the Weight Management Program Coordinator. She recently received her Masters of Public Health from the Thomas Jefferson University School of Population Health.

Acorn Squash and Apples

Ingredients

• 1 Granny Smith apple, peeled, cored and sliced
  2 tablespoons brown sugar
  1 small acorn squash, about 6 inches in diameter
  2 teaspoons trans-free margarine

Directions

1. In a small bowl, mix together the apple and brown sugar. Set aside.
2. Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.
3. Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.
4. Return the squash to the microwave and cook until the apples are softened, about 2 minutes.
5. Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.

(Serves 2)

Nutritional Analysis (per serving)

References:

Today’s Dietitian, Vol .12 No. 10- “Frugal Feasting”.

Mayo Clinic- http://www.mayoclinic.com/health/healthy-recipes/NU00458

For many Americans Thanksgiving brings about memories of favorite dishes only prepared once a year, helping family members prepare and serve a Thanksgiving meal or learning an old family recipe. However, if you are one of the many Americans who is trying to lose weight, or even maintain a healthy body weight, this time of year can be a big struggle. Thanksgiving should be about family, enjoying the distinct aromas, colors, and beauty of the harvest feast since the holiday came from the idea of thankfulness and shared celebration. Below are some tips to help manage eating “just enough” at Thanksgiving.

Breakfast

• Not only does it give us energy to start off the day, but it is an instant metabolism booster.
• Eating a balanced breakfast with foods from at least 3-4 food groups can help keep you full, and prevent overeating later on. For instance, an egg white on a half of whole grain English Muffin with a slice of turkey bacon and a piece of fruit with a skin like an apple or pear.

Sample Each Thanksgiving Dish

• This can also help meet nutrition deficits not met while dieting. Sampling without deprivation can also help calm cravings which can contribute to emotional distress.
• Turkey is a great source of lean protein, selenium, Vitamins B3 and B6, and phosphorus
• Cranberry Sauce has a host of vitamin C, fiber, manganese, and Vitamin K
• Sweet Potatoes contain large amounts of vitamins A and C, manganese, copper, fiber, Vitamin B6, potassium and iron
• Pumpkin has great nutrients such as beta-carotene, magnesium, iron, and potassium

Thanksgiving Day Activity

• Take a family walk after the meal
• Flag football game
• Own personal fitness routine that morning before the Thanksgiving meal
• Washing dishes, sweeping, clearing plates, and drying dishes also provides a way to burn calories

Weight Maintenance

• Rather than focusing on continuing with weight loss through the holiday season, direct your efforts towards not gaining any weight. A measure of success is consistent exercise without gaining any weight.

A Study Published in the June 16, 2009 edition of the Annals of Internal Medicine showed that calcium supplementation in overweight and obese patients have no effect on weight. Overweight or obese (BMI>30) patients were split into two groups, one group took 1500mg of calcium carbonate a day for two years, the other group was given a placebo. After two years there were no differences between the two groups in terms of weight or body fat.