Thanksgiving Nutritionals

Yesterday I gave you some key tips for surviving the big Thanksgiving meal this Thursday. But one thing I left out is a nutritional comparison of some Thanksgiving favorites. So here’s  some information to consider before you fill your plate:

• Turkey: A 3 ounce serving (about the size of a deck of cards) of turkey breast with skin has ~130 calories versus 160 calories in the same amount of dark meat turkey with skin. Remove the skin and you’ll save about another 10% in calories, making your 3-ounce serving 115 calories for turkey breast vs. 140 calories for dark meat turkey.
• Mashed Potatoes: 1 cup of mashed potatoes made with whole milk and butter or margarine will cost you 237 calories and 9 grams of fat. The same portion of a baked sweet potato topped with cinnamon and nutmeg will run you 180 calories and .5 grams of fat, a savings of almost 60 calories and 8 grams of fat.
• Stuffing: Made with white bread, eggs, butter, and pan drippings, 1 cup of stuffing can be anywhere between 400-500 calories. Make it with whole-wheat bread and olive oil, and bake it separate from the bird and you’ll save a couple hundred calories. Or make wild rice with veggies and dried cranberries instead.
• Vegetables: One serving of traditional green bean casserole provides you with about 200 calories and 11 grams of fat. Stick to roasted root vegetables (like carrots, parsnip, and beets) and you’ll save about 50 calories and 8 grams of fat (one serving contains about 150 calories and 3 grams of fat).
• Trimmings: Traditional turkey gravy has about 80 calories per 1/2 cup vs. 180 calories per 1/2 cup of cranberry sauce vs. 220 calories per 1/2 cup of canned jellied cranberry! Cut even more calories by sticking to 1 to 2 tablespoons of gravy.
• Pie: Pumpkin pie, pecan pie, and apple pie are all popular desserts on Thanksgiving, but which one is best for you? If you guessed pumpkin you’re right! One slice (1/6 of an 8″ pie) of pumpkin pie is 230 calories and 10 grams of fat vs. 280 calories and 13 grams of fat in apple pie vs. a whopping 450 calories and 21 grams of fat in pecan pie.

Wishing everyone a happy, healthy, and nutritioulicious™ Thanksgiving!!

Thanksgiving Survival Guide

This Thursday is Thanksgiving, a day to give thanks, spend time with friends and family, and of course eat! It also marks the start of the holiday season, filled with parties, gift giving, family togetherness, and lots of food. Many people think they gain at least 5 pounds during the holidays, but it turns out that the average weight gain between Thanksgiving and New Year’s Day is only about one pound.  Doesn’t sound so bad, right?! The problem is, that one pound often doesn’t go away, and as the years pass the weight keeps adding on. How can you prevent weight gain this Thanksgiving? Follow these tips:

1. Don’t go hungry. To avoid overeating at your Thanksgiving meal, make sure to eat meals as usual during the day. If the big meal is lunch, eat breakfast in the morning. If it’s dinner, don’t skip lunch. If you get to the table hungry, chances are you’ll eat more than you would if you’ve already eaten during the day. Best bets are meals with a combination of protein and high-fiber carbohydrates: whole-wheat toast with natural peanut butter, fruit and low-fat cheese, or some carrots with hummus.

2. Be selective. Whether the meal is being served buffet style or the food is passed around, observe what’s being offered before you fill yor plate. Stick to lean meats, veggies, and some lighter starches. Splurge on items you don’t get to enjoy often and pass on the dishes you can have anytime. For example, if you want some stuffing go for it and skip a different starch, like bread or mashed potatoes.

3. Watch your portions. Just like every other day of the year, portion size is a big factor for weight gain, but when it comes to holidays it’s even more important because there are extra temptations. Studies have shown that people take more and eat more food when more is present. So limit how much you take and keep in mind that the more things you decide to put on your plate, the smaller the portions of each should be.

4. Drink wisely. Liquid calories add up fast, and alcoholic drinks can be doubly bad because alcohol decreases inhibitions and increases hunger, which can lead to overeating. Fill up on water or club soda, and be sure to drink a glass of either between alcoholic drinks to stay hydrated and avoid drinking too much alcohol.

5. Be realistic. Most importantly, don’t think about losing weight on Thanksgiving. Switch your mindset from weight loss to weight maintenance and you’ll enjoy the day much more. Depriving yourself of the traditional foods you enjoy will only leave you wanting them more.  So give in to those cravings in moderation (using the above tips as your guide), and come Friday you can resume meals as usual.

nutritioulicious™ Yogurt

Yogurt is one of the foods that I often recommend to my clients. It makes for a healthy, balanced breakfast or snack, especially when paired with fruit, nuts, or a high-fiber cereal. When I was younger, I only liked fruit-flavored yogurt, but over the years I have acquired a taste for plain yogurt, especially the Greek variety, which I used to find too tart.

There are so many varieties of Greek yogurt these days that it can be hard to choose which one to try. Some of the popular brands include Fage (pronounced “fa-yeh”), Chobani, and Oikos (by Stonyfield Farm).* I love the Fage and have yet to try the latter two, but I have heard they are great as well. The Greek yogurt is thicker than other types of yogurt and it can take a while to get used to the consistency and tart taste, but I assure you that once you try it a few times you will love it!

Nutritionally, non-fat Greek yogurt is a very good source of calcium and protein (more protein than plain nonfat yogurt). It is also much lower in carbs and sugar than flavored yogurt. Here is a comparison:

• Fage Total 0% Yogurt (6 oz): 90 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium, 7 g carbohydrates, 0 g fiber, 7 g sugar, 15 g protein, 200 mg calcium
• Dannon All Natural Nonfat Yogurt (6 oz): 80 calories, 0 g total fat, 0 g saturated fat, 5 mg cholesterol, 120 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 9 g protein, 300 mg calcium
• Yoplait Light Fat Free Fruit Flavors (6 oz): 100 calories, 0 g total fat, 0 g saturated fat, 5 mg cholesterol, 85 mg sodium, 19 g carbohydrates, 0 g fiber, 14 g sugar, 5 g protein, 200 mg calcium

As you can see, the Greek yogurt provides a really high amount of protein for a dairy product. This protein will keep you full and satiated for a lot longer than the sweetened yogurts, which are lower in protein and higher in sugar.

I love topping Greek yogurt with honey or maple syrup, fruit, and low-fat granola or high-fiber cereal. It is also great to use when cooking (like in my Yogurt Cake) or used in place of mayonnaise in tuna or chicken salads.

Do you like Greek yogurt? What’s your favorite way to eat it?

*I am not a spokesperson or consultant for any of the products mentioned in this post.

Wednesday Wonders: Migraine Triggers

Q: I was reading your post about apples a few weeks ago and was wondering if apples cause migraine headaches. A friend of mine who gets migraines said apples are a trigger, but I had never heard this before. Is it true? — Carl

A: Hi Carl,

The jury is out on whether apples cause migraines or not, but keep in mind that food can affect people in different ways. For some, the skin of apples, especially the more acidic varieties like Granny Smith, can trigger a migraine, and for others, bananas or avocados are the problem.

What is important for people with migraines or any type of food intolerance, is to figure out what contributes to the ailment. The best way to do this is to keep a food journal and write down when the migraine begins. This way you can see if a pattern forms.

Some foods that have been commonly linked to migraines and should be avoided if they affect you include those that contain:

• Tyramine: aged cheese (e.g. brie, blue cheese, Parmesan), miso, smoked fish and meat, avocado, soy sauce, chocolate, peanuts
• Tannins: red wine, red grapes, raisins, chocolate, eggplant, some nuts
• Nitrites: hot dogs, bologna, sausage, smoked fish and meat  (look for nitrite-free meats)
• Monosodium Glutamate (MSG): some potato chips, soy sauce, soups, dressings
  • Note: the key word here is some. Most restaurants and food companies have removed MSG from their foods.
• Caffeine: chocolate, caffeinated tea, coffee
  • For some people, caffeine helps migraines short term, but once the caffeine wears off the migraine can come back.

Migraines can also be due to non-food causes, such as stress, lack of exercise, or dehydration. If you suffer from migraines and eliminating potential causes does not help, speak to your doctor or a registered dietitian.

Do you have a Wednesday Wonder? Keep on sending your Nutritioulicious questions to me at  jessica@nutritioulicious.com!

Less Healthy Fat Talk

Earlier this week I discussed fat in general and the specifics of healthy fat. As promised, here is an explanation of those less healthy, sometimes known as unhealthy and “bad,” fats.

The less healthy fats are saturated fat and trans fat. For a long time saturated fat was considered the worst offender when it comes to fat, but in recent years it has been found that trans fats are even worse. Saturated fat is a culprit for raising your bad, LDL, cholesterol, but trans fat is doubly bad in that it lowers your good, HDL, cholesterol, and raises your LDL cholesterol (this was previously mentioned in “Spread This“).

It’s important for you to know where these less healthy types of fat can be found and how much is too much so that you can decrease your risk of clogged arteries and heart disease — the result of excess saturated and trans fats.

• Saturated fat is found in animal products including meat (especially red meat), butter, cream, shortening, ice cream, full-fat dairy products (i.e. whole milk, whole-milk cheeses), and some plant oils like palm kernel oil, coconut oil, and cocoa butter.
• Saturated fat should be limited to 7 percent of total calories. For example, if you need 1800 calories per day, 126 calories or less should be from saturated fat, which comes to 14 grams or less.
• Trans fat is a man-made partially-hydrogenated fat that is found in some stick margarine, shortening, fast food, cookies, cakes, donuts, and crackers.
  • Trans fat is man-made because it undergoes the process of hydrogenation — the addition of a hydrogen molecule — to make the oil firmer and more shelf stable. In this process, some of the unsaturated, healthy, fat, becomes saturated.
• Trans fat should be limited to 1 percent of total calories. For example, if you need 1800 calories per day, 18 calories or less should be from trans fat, which comes to 2 grams or less.
  • Many companies are taking trans fat out of their products and labeling their products trans-fat free. But be careful: by law, a serving of food can contain up to .5 grams of trans fat and still be labeled as 0 grams. And small amounts add up fast. So it’s really important to read the ingredient list on products to make sure there are no hidden sources of trans fat.

So that’s the whole story on fat. Got questions? Send them to me at jessica@nutritioulicious.com!

Wednesday Wonders: Carb Overload

We interrupt this week’s discussion of fat for today’s nutritioulicious™ Wednesday Wonders!

Q: Hi nutritioulicious™! I was recently at brunch with friends and ate more carbs than I normally do in one meal. Between my bagel with lox, noodle pudding, and a cupcake I felt like I had all my carbohydrate servings for the day! I normally try to balance my meals better, but sometimes there’s no option. What should I do when this happens? Do I include carbs at my next meal to have a balanced plate or do I avoid them to balance out the day?  — Elyssa

A: Hi Elyssa,

This is a great question, especially with the holidays coming up. It’s great that you balance your meals most of the time, because every meal should have a combination of protein, carbs (including whole grains and vegetables or fruit), and some healthy fat. But, like you said, sometimes it’s not possible to have a meal with all three macronutrient groups (protein, fat, carbohydrates), especially when you go out to eat. In fact, since you had salmon with your bagel, you had a more balanced meal than if you had just the bagel and noodle pudding, so you’re already one step ahead of the game! The protein and fat are important additions to the carbs to ensure you keep your blood sugar levels steady.

So what do you do when those carbs are calling your name? Enjoy them and balance out the rest of the day by limiting how many carbs you have later on. Everyone’s calorie needs, and therefore macronutrient needs, vary individually, but most women who are at a healthy weight and are moderately active need about 6 to 7 servings of grains per day. What’s a serving? One slice of bread, 1/2 cup of cooked rice or pasta, or 1 cup of cereal.

Most bagel shop bagels are at least 4 servings of bread (for bread, 1 ounce is 1 serving). Add to that the noodle pudding and your cupcake and you’ve met your grain needs for the day. So on special occasions like these, feel free to make your next meal low-carb or carb-free and fill up on protein and veggies or fruit with some healthy fat. Remember, moderation is the key to nutritious and delicious healthy eating!

Do you have a Wednesday Wonder you’d like answered? If so, email me at jessica@nutritioulicious.com!

Healthy Fat Talk

Yesterday I introduced you to the macronutrient fat and its functions in the body. Now that you know what fat does for you, it’s time to move on to what type of fat you should be eating.

About 30% of your calorie intake should be from dietary fat — so if you need 1800-2000 calories a day, 540-600 calories, or 60-67 grams, should be from fat. But you don’t want those calories to come from just any fat. It’s important to choose the healthiest type of fat, which is unsaturated fat.

Monounsaturated fat (MUFA) is one type of healthy, unsaturated fat that can be found in:

• Olive oil
• Canola oil
• Sesame oil
• Avocado
• Almonds, cashews, pistachios, peanuts, and peanut butter

Polyunsaturated fat (PUFA) is the other type of healthy, unsaturated fat that includes omega-3 fatty acids and can be found in:

• Corn and safflower oils
• Sunflower seeds and sunflower oil
• Flaxseeds and flaxseed oil
• Soybeans and soybean oil
• Seafood
• Walnuts

Omega-3 fats are often talked about as a separate category even though they fall under PUFAs. They are the essential fatty acids that I mentioned yesterday, and can be found in cold water fish, including salmon, tuna, and sardines. The omega-3 fats that come from animal sources are preferred by the body, but other omega-3s found in plants, such as walnuts, flaxseed, dark green vegetables, and some oils, are also good sources.

These omega-3 fats have gotten a lot of media attention over the past few years because of their heart health benefits, including lower cholesterol and triglyceride levels, reducing blood clotting and inflammation, and lowering blood pressure.

Coming up: Unhealthy Fat Talk

Fat Talk

When people hear the word “fat” they often think first about their bodies and weight. However, in the nutrition world, fat means much more than that. Fat is a macronutrient that plays an important role in your diet. Many people like to say there are “good” fats and “bad” fats. My philosophy is “everything in moderation,” so I prefer to label fats as “healthy” and “less healthy.”

Before I talk about the different fat sources, it’s important for you to be comfortable with the idea of eating fat. It’s helpful to know why fat is important for your health and why it’s something you need to include in your diet. Fat has multiple functions:

• It insulates the body, keeping you warm.
• It provides essential fatty acids (EFAs), linoleic and linolenic acid, which cannot be made by the body and need to be obtained from food. These EFAs play key roles in brain development, blood clotting, and controlling inflammation.
• It carries fat soluble vitamins — A, D, E, and K — into and around the body. Each of these vitamins has a different function in the body.
• It helps maintain healthy skin and hair and good eyesight.
• It serves as an important energy source. When the body has used up energy from its primary energy source, carbohydrates, it depends on fat calories for energy.

While fat is more caloric than carbs or protein — it contains 9 calories per gram as opposed to 4 calories per gram, respectively — dietary fat intake does not equal increased body fat. Excess calories leads to increased weight, wherever those calories come from.

Stay tuned this week for more on fat, including the sources of “healthy” and “less healthy” fat.

Nutrition Day for Kids

Yesterday was nutrition day in the US (the program started in Austria). While many hospitals were celebrating this special occasion (at least for dietitians like myself it’s special!), I was helping a local private school celebrate their very own nutrition day. The Ramaz Lower School spent the day learning all about nutrition, and as their consulting dietitian I was there to lend a hand.

The day started with yogurt parfaits and an amazing performance by Jill Jayne, the “Rockstar Nutritionist.” The kids learned about healthy food vs. junk food and how food affects their bodies all while singing hip hop and rap songs with Jill. It was great to see kids so excited about nutrition!

The rest of the day was filled with classes that all focused on nutrition. Math was about learning how to read food labels and compare calories and nutrient amounts in different foods. In science class students learned how the different senses impact what you eat. In literacy classes some students made advertisements for healthy foods and some learned how to write healthy recipes. In Hebrew classes students learned what blessings to say on which foods.  And everyone got to learn how to make granola and salad dressing in a cooking class.

What nutrition day would be complete without some exercise? The whole school got together for a fun- and music-filled exercise routine to end the day.

As someone who advocates teaching children nutrition from the earliest age possible, I was elated and proud to be a part of this special day.

Do your kids learn nutrition in school?

Wednesday Wonders: Apple Pectin

Q: Per the old adage “an apple a day keeps the doctor away,” will apple pectin give the same results? If not what is a good substitute? My mother wears dentures and has trouble biting and chewing apples. — Glenn

A: Hi Glenn,

As you can see from yesterday’s post, apples provide many health benefits, most of which come from the fiber of the fruit. Pectin is a form of soluble fiber and is responsible for many of these benefits. While you get the most fiber from raw fruits and vegetables, cooked apples will be easier for your mother to eat and will still provide her with a good source of pectin. Applesauce is also a good source, just be careful she avoids those sweetened with sugar, and if making your own, cook the apples with the peel to get the most benefits.

While I don’t advocate drinking juice because liquid calories add up fast and you don’t get the fiber, unfiltered apple cider contains pectins. Just watch out — 1 cup (8 ounces) contains 120 calories, and it won’t be as filling as the fruit itself.

Have you been wondering about certain foods or anything nutrition-related? Send your questions my way at jessica@nutritioulicious.com!