By Dr. Madelyn Fernstrom, Senior Advisor, Health Management
It’s been all over the news. Paula Deen – Southern food
chef, restaurateur, and Food Network star – has type 2 diabetes; she’s also
medically obese. Her recipes focus on sugar, fat, and salt laden comfort foods
of all types. While this story has several complicated dimensions, I’d like to
focus on one which applies to us “regular folks.” If you love to cook and eat, are
you destined to be overweight or obese?
The answer is a resounding NO! There are loads of examples
of professional chefs who prepare all kinds of indulgent dishes – and many
maintain a healthy weight. They can enjoy their own food in moderation. And you
can also easily do it in your own life.
Here are a few of my favorite easy tips to help you continue
to enjoy food preparation and eating – without the feelings of deprivation many
people feel when eating a “healthy diet.”
1. Chew gum, or sip
on herbal tea when you’re cooking. Hundreds of calories can be mindlessly
consumed way before the meal, by constant tasting. Avoid frequent tastings, and
when you do taste, skip the tablespoon and stick with a baby (or espresso)
spoon.
2. Lighten up your dairy
choices. When recipes call for heavy cream or half-and-half, lower the
total fat (and calories) by substituting whole milk. Feel free to switch to
skim milk, but taste is often compromised by total fat removal – a big minus
for many people.
3. Cut the sugar in
recipes by 25%. You can readily trim the sugar without changing taste or
texture. If a recipe calls for a cup of sugar, use ¾ cup.
4. Downsize your
portions. Portion control is tough when you really love a dish – so mix and
match portion sizes. Limit the serving size of a high-calorie dish, and bulk up
on fruits and vegetables for additional volume to help you feel fuller.
Other tips to share? I’d love to know!
You can certainly chew gum while you cook as long as you don't care what your food tastes like. Anyone who cooks, and especially someone who's a chef knows that tasting what you're making is pretty important.
ReplyDeleteYes, tasting is totally essential in cooking, and gum chewing is one strategy that works for some people, and perhaps not for you. In fact, sugarless gum loses its flavor very quickly, and the act of chewing something, and not constant tasting is helpful. it sounds like using the tiny spoon for tasting works better for you. it takes about 3 spoons of a "baby spoon" (or an espresso spoon), to equal one full teaspoon.
DeleteSome people are tasting multiple tablespoons every time they taste. As with all issues relating to cooking and eating - one size does not fit all.
Thanks for your comment.
One strategy that has worked well in our household -- silly as it sounds -- is we bought smaller plates and bowls to help with portion control. It really makes a difference because you automatically put less food on your plate, but the plate looks so full, so we're less likely to get seconds. We also try to time a snack in advance of cooking so we're less hungry when we do cook. Now that doesn't always work, but even noshing on some carrot sticks while your making dinner helps a lot. Thanks for the tips!
ReplyDeleteThese are fantastic tips! I also use them myself!! Thanks for sharing!
DeleteNot a tip, but a question regarding substituting sugar . . . I've heard that you can also substitute applesauce for butter or oil. Is it a 1-1 ratio substitution? I'm particularly interested in it for making healthy oatmeal cookies so I can eat one every day. Thanks!
ReplyDeleteYou can substitute applesauce for all of the butter or oil, but the taste and texture will change. You might substitute half of the oil/butter with applesauce, but you’ll still have a very different cookie, compared with the original.
DeleteYou can still enjoy one every day by downsizing your cookies –just make them a little smaller, and use the same recipe! And if you’re looking for a healthier cookie, stick with a vegetable oil (no saturated fat), and skip the butter (a saturated fat).
I have been keeping a Brita pitcher of water on my kitchen counter instead of in the fridge. I pour myself a glass & drink while I'm cooking, packing lunches, or doing the dishes. I am finding that this is helping me when I want to nosh on anything & everything. I have only been doing this for a few days but can already tell a difference.
ReplyDeleteThanks for all your tips-this is my first time to use the blog. I appreciate all the help I can get.
I totally LOVE this tip. When it comes to losing weight, we need all the help we can get! So glad you posted - and please continue to share your thoughts.
DeleteKeep us posted on your progress.