© Katherine Poehlmann, PhD
“Going
on a diet” has come to mean a short term intensive effort to lose weight instead
of a serious commitment to a lifestyle change. Once you’ve made that decision,
sticking to it is a lot easier if you become a compulsive label reader. Don’t
depend on commercially prepared diet products.
What’s
wrong with packaged diet products and convenience foods? For one thing, they
are usually very high in sodium, especially the instant soup and noodle snacks
in styrofoam cups to which you add boiling water.
The
diet meal label may say “only 140 calories” but that’s because the portions are
extremely small, usually about eight ounces. Some people are tempted to eat
more than one “dinner” at a sitting, or snack on high carb “energy bars between
meals. No wonder dieters become discouraged.
There
is no need to starve yourself. Eat several small snack-type meals during the
day and drink plenty of water so that you feel full and satisfied. The snacks
should be fresh fruits, raw vegetables, whole grains, and protein in the form
of meat, fish, and eggs. See the article “Healthy
Snacks For Kids (and Dieters)” for specific suggestions.
While
dieting and working toward the goal of adopting a healthy lifestyle, you will
need to include 5 to 6 servings of fruits and vegetables daily. Three packaged
diet meals per day will not give you this nutrition. Microwaving removes much
of the nutrient value of vegetables.
No
need to avoid restaurants. However, “Just Say No” to the inevitable bread
basket that hits the table while you are scanning the menu. Better yet,
patronize buffet restaurants that offer lots of fresh vegetables, fruits, and
soups. You can put together a very full meal of nutritious food. For protein,
look for baked chicken and fish and lean meat. Ignore the dessert station and
do not choose anything breaded. Forego the pasta and white rice and baked
potatoes, all high in carbohydrates. Choose oil and vinegar dressing for
salads. Creamy dressings and condiments contain sugars and MSG.
The packaged diet meals that include a dessert or feature sweet sauces are working against your goal. They are appealing to and perpetuating the “sweet tooth” habit you are trying to break. So-called diet shakes and energy bars are bait in the same trap.
Avoid
diet sodas. They contain potassium, which upsets your calcium balance. Drink
fresh spring or filtered water or herbal tea instead.
Reduce
artificial sweeteners. Instead, use whole organic sugar, pure honey, or organic
maple syrup, but use these and artificial sweeteners very sparingly.
Organic fruit should have enough natural sweetness to satisfy cravings. Try
Stevia, a herbal sweetener.
Sprinkle
cinnamon on multi-grain whole wheat bread for a filling, nutritious snack or as
part of a good breakfast. Cinnamon is delicious on hot oatmeal instead of
sugar.
Choose
natural rather than processed cheeses. Always check the label for undesired
additives like salt or sugar.
Many
successful dieters follow a “no flour, no sugar” plan. This is simplicity
itself, and makes decisions about what not to eat quite easy. Natural sugar
contained in fruits and some vegetables are permitted.
Low
carb dieters start with 25grams (25g) of carbohydrates (carbs) per day until
reaching set point, then gradually increase to 70g of carbs per day. The daily
allowance shown of 300g carbs is an antiquated total from the 1950’s. Carbs
convert to sugar in the body, so dieters should severely limit carb intake.
Forget
the processed diet foods and turn to the basics. Just because packaged foods
are quick and easy to prepare, they should not be the mainstay of your diet
plan. Once you get in the habit of keeping healthy snacks handy, you will not
spend money on heat and serve “diet” foods that often have empty calories and
don’t taste as good as the real thing.
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Dr. Poehlmann is the author
of Rheumatoid Arthritis: The Infection Connection, available at
Amazon.com and major bookstores, or click here to order now.
Click
here for definitions
of terms like “low fat” and “low sodium”.
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a related article, click here: “Reading
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