Musings
an Online Journal of Sorts

By Alyce Wilson

I generally have a light breakfast, which might be two low-fat whole grain waffles with reduced calorie syrup, or maybe a healthy cereal and fat-free milk, along with a piece of fruit.

I'll have a midmorning snack such as a piece of fruit or a Kashi bar.

Then I'll have a light lunch of a sandwich (two slices of whole wheat bread, a slice of low fat cheese and a serving of Healthy Choice turkey with fat free mayonnaise), carrot sticks, and a cup of fat free yogurt.

I may have a mid-afternoon snack of a cup of applesauce, a couple handfuls of raisins, or a chocolate rice cake.

For dinner I'll have some protein, such as fish or a veggie burger. Than I might have a half cup of rice and fill the rest of my plate with veggies. Sometimes I'll have a dessert, such as a cup of grapes or a serving of sugar free pudding.

I finish off my day with some guilt-free snacks such as a slice of cheese, a cup of light juice or a Weight Watchers popsicle. Of course, I'm at a stage in my diet where I'm taking in about 1,400 calories a day. Those who are just starting out will be eating a larger volume of foods. Use the USDA Food Pyramid to help you plan.

It's important to eat a variety of foods so that you don't feel like you're denying yourself. For awhile, I was doing the Slim Fast Diet, where you eat a Slim Fast bar or shake in the morning and another for lunch. You were supposed to have an apple for a snack and then a reasonable dinner. It got really boring, and I don't think I got a good range of nutrients. When I went back to eating real food, I was healthier and happier.

Fortunately, you don't have to deny yourself to lose weight. Simply plan for it.

When The Gryphon and I go out for breakfast, we order egg white omelets instead of regular omelets, saving ourselves some calories and fat. Instead of creamer, we ask for milk (preferably skim) and use artificial sweetener in our coffee. The Gryphon orders turkey sausage instead of a pork roll.

Whenever possible, we opt for whole grain. For example, whole wheat pancakes are a healthier choice than regular pancakes.

When eating other meals out in restaurants, I look for foods prepared in healthy ways. So, for example, I look for entrees that are baked or broiled instead of fried. I try to avoid cream sauces, opting instead for a tomato based sauce, or a brown bean sauce in a Chinese restaurant. When whole wheat pasta is available, I order that instead of regular pasta.

Entrees that are served with a variety of vegetables are an excellent choice. If they aren't served with vegetables, I'll often order a salad.

And of course, don't forget about portion control. This means that, in most restaurants, you'll end up having about half of your meal boxed up to eat later. This does, however, mean you can enjoy it a second day.

Snacks are OK. In fact, many people believe that snacks are important. If you don't eat enough during the day, you can be tempted to overeat at night.

I have a sweet tooth, and I've discovered there are healthier ways to have a sweet bite without going overboard. Quaker Oats, for example, makes a variety of flavored rice cakes, including chocolate, that are only about 10 calories each. Pria bars are like healthier chocolate bars and are 100 calories each. Nabisco offers a variety of 100-calorie snack packs, ranging from bags of miniature cookies to salty treats.

Generally speaking, nuts are a great snack, but pay attention to serving sizes. Weight Watchers makes delicious popsicles, all of which are low in calories and fat, and there are frozen fruit bars by Breyers that are also low in calories and fat.

Fresh fruit or a Dole fruit cup are great snack options, and they're also a great way to add more fruit and vegetables to your diet. I also like Kashi bars, which are high in fiber, low in calories and fat, and delicious. Special K cereal bars are also a good choice. Be careful, though, about most cereal bars or granola bars, which often contain so much chocolate, sugar and marshmallows they're almost as bad as a candy bar.

I'm a big fan of individual portion sizes, because it keeps me honest. I very rarely buy a whole gallon of ice cream, because it's much easier to pull out one popsicle or one ice cream cup and know what I'm getting. If you prefer to buy things in bulk, you can scoop individual servings of, say, applesauce, JELL-O or whatever into small plastic food containers and keep them in your refrigerator until you need them.

Sugar free pudding cups, made by JELL-O, taste delicious, and I'm also fond of Dannon's Light and Lively yogurt cups, especially the type with added fiber. Various types of low calorie juices are now available. Find your favorite.

If you want absolutely guilt free snacking, try sugar-free JELL-O, extremely low in calories. Pickles are also a great choice for guilt free snacks, as is miso soup or any clear broth or soup, or a serving of carrot sticks. You can also pick up a bottle of flavored water. Just make sure to check the calorie count, as some contain more than others.

I keep sugar free gum and sugar free Altoids in my purse. That way if I'm getting hungry while out running errands, I find it easier to bide my time until the next meal.

If you do a search of your grocery store, you'll find low calorie, low fat versions of the foods you enjoy. The Gryphon and I typically opt for the lower fat versions of most foods. Then if we want to splurge on one or two items, we don't need to worry as much.

Another important tip is that, if you have a big event coming up, say a Saturday night party, plan for it by being more careful what you eat in the days leading up to it. Maybe skip your evening snack for several days in a row, so that when you go to the party you won't completely throw off the week.

If you do a lot of cooking, it may be time to update your cookbooks. Find out if there are more recent versions available of classic books, and if they include healthier versions of old favorites. Or better yet, do some searching online or in your local bookstore for new recipes to try. Apples for Health is a good place to start.

Occasional splurging is OK. If you love cheesecake, don't tell yourself you can never have cheesecake again. Instead, have cheesecake less often: every once in awhile instead of every time you go out to eat. The same goes for any high fat food, unless of course, you're under a doctor's orders to avoid high fat foods altogether.

If you enjoy having a glass of beer or wine to unwind, remember that one glass of red wine won't add up to much. Similarly, one light beer doesn't add up to much. Just be careful, as with any type of food, not to overindulge.

Little indulgences are permissible. Just remember to write everything down; don't fool yourself about what you're taking in.

It's important not to deprive yourself. This is why fad diets are a bad idea. Most fad diets cut out an entire part of the food pyramid, which can be very unhealthy and make you equally unhappy. People don't stick with them because ultimately, they feel deprived and develop cravings for the foods they can't eat.

After a short period of eating healthier, you'll find it gets easier. You'll learn about healthy substitutions, and you'll make better choices, whether in the grocery store or in a restaurant. Find a way of eating that you enjoy, because you'll find it easier to stick with it while you work towards your fitness goals. These healthy habits will eventually become second nature so that you can enjoy your food and still feel good about what you're eating.

CAUTION: Before embarking on any weight loss program, you must consult with your physician and make certain that you are starting a healthy program that's good for your specific needs. I have no medical training and bear no legal responsibility for the results of following any of my advice.

More weight loss information:

January 9, 2006 - Alyce's Weight Loss Tips

January 11, 2006 - Getting Active

January 12, 2006 - Getting Past Setbacks

January 13, 2006 - The Emotional Side of Fitness

Copyright 2005 by Alyce Wilson

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