NUTRITION NEWS

DINNER OF
Eat Smart

DINNER CHAMPIONS
DIET RULES
Pressed for time? Fridge a bit empty? To get a healthy dinner on
the table in minutes, breakfast may be the answer, says Bonnie
Taub-Dix, MA, RDN, CDN a Woodmere, NY-based nutritionist
and author of Read It Before You Eat It: Taking You From Label
to Table (CreateSpace Independent Publishing, 2017). “Breakfast
foods are easy to throw together, and they’re generally lower in

MADE TO BE
calories and less expensive than takeout.” Here’s how it’s done:

E G G -S T R A C R E D I T “An omelet or frittata can become a warm home

for veggies, a food group most of us don’t seem to get enough of,” says
Taub-Dix. “Eggs are low in calories (around 70 apiece) and they provide
an excellent source of high-quality protein (7 grams each)." Steamed

BROKEN
broccoli or asparagus, sautéed mushrooms or peppers, or even a few
dollops of salsa allow you to up your veggie total for the day.

O U T O F T H E B OX “Fortified with essential nutrients like iron, many

cereals can help you deliciously meet your daily needs,” Taub-Dix
says. “Look for one that has whole grains as the first ingredient
and keep an eye on serving sizes. For additional fiber, sprinkle on
chopped nuts and fresh or dried fruit.”

There’s no reason to starve yourself WA F F L E A R O U N D “For a quick and comforting dinner, toast a whole-
grain waffle and top with a tablespoon of almond butter and a sliced
just because it’s after six o’clock. banana,” she says. “Sprinkle with cinnamon, and you just may want to
have it for breakfast, too!”
In fact, outdated food edicts can
T O A S T W I T H T H E M O S T “Whole-grain toast can help satisfy hunger
sabotage your health and even your and perhaps even limit that temptation for a late-night snack,” she
says. Mash an avocado on top of a slice, then add a scrambled egg
weight-loss efforts. or a slice of melted cheese. The healthy fat in the avocado keeps you
satisfied for longer, and the egg or cheese adds protein.
by A.J. Hanley
B R E A K FA S T M AY B E We asked experts for “Your body will hunger pangs late at advantageous when it has 100. “Be conscious
TOUTED AS THE MOST the skinny on some metabolize food night, schedule a time comes to maintaining to balance the calories
I M P O R TA N T M E A L O F common but misguided throughout the day and to dine that works with your weight. A 2012 throughout your day,”
T H E DAY, but when dinnertime tips—and evening,” says Rachel your lifestyle. “If you do Arizona State University says Dreibelbis. Limit
you’re trying to shed how to get the most out Dreibelbis, RDN, a eat on the early, assess study suggests that yourself to just one
pounds, a healthy dinner of your evening meal. nutritionist and certified your hunger after dinner the resveratrol in red drink, and opt for lower-
is just as essential. In health coach for Core and if necessary, plan to wine can suppress calorie beverages like
addition to rounding OLD-SCHOOL Studios in Pawtucket, RI. have a small, portion- appetite. And in a 2010 light beer or dry wine.
out your nutrient quota, DIET ADVICE: Even if you eat after the controlled snack about study published in the “Sip it before dinner,
it can promote good
digestion, boost brain
DON’T EAT “deadline,” whenever
that is.
two hours before
turning in,” she says.
Archives of Internal
Medicine, Harvard
then stick with sparkling
water during the meal,”
function and mood, and AFTER That said, eating a researchers found that she says. If you’re
help you sleep better.
Unfortunately, when
5 P.M. (OR large meal before bed
can inhibit a restful
OLD-SCHOOL
DIET ADVICE:
women who consumed
two glasses of red wine
inclined, allow yourself
to have a second drink
it comes to the p.m. 6 OR 7). night’s sleep as our
CHOOSE per day were 70 percent after dinner.
repast, the diet police It’s one of the canons bodies work hard less likely to be obese Struggle with
have issued many of weight-loss law—that to digest the food, WINE OR than teetotalers. portion control when
hard-and-fast decrees.
And while each rule
you burn up the food
you eat earlier in the
she says. In addition,
“when we lie down,
YOUR Still, there are health
consequences to
it’s cocktail time?
Consider the size and
may stem from a kernel day, while late-night the sphincter valve that WAISTLINE. drinking alcohol, plus shape of your glass.
of truth (or at the very calories linger, gradually connects the esophagus Many weight-loss those liquid calories In a 2013 study from
PHOTOS BY BIGSTOCK

least, logic), this black- turning into fat. But to the stomach relaxes, plans have a zero- add up: A five-ounce Iowa State and Cornell
and-white thinking fortunately for those of washing acid up the tolerance policy when glass of wine clocks in universities, people
can actually backfire, us who hit the Pilates esophagus and causing it comes to alcohol. at around 150 calories, downed 12 percent
leading to unnecessary studio after work or stay heartburn.” But a tipple can be while a 1.5-ounce more vino when it
discomfort, overeating up late watching TV, To ensure proper included in a healthful shot of vodka or 12 was poured into a
and even binging. calories can’t tell time. digestion and avoid diet—and may even be ounces of light beer wide glass rather than

36 M AY • J U NE 2018 PIL AT E SS T YLE .COM 37

 not be the pasta, but slowly, which will allow
the company it keeps,” time for your brain to
says Bonnie Taub-Dix,
a Woodmere, NY-
signal fullness.”
A GROWING BODY
based nutritionist. OLD-SCHOOL
DIET ADVICE: OF RESEARCH
OLD-SCHOOL DON’T
DIET ADVICE:
SWEAR SPOIL YOUR SHOWS THAT
OFF THE APPETITE.
Sorry, Mom, but
FEELING DEPRIVED—
SWEETS.
You can have your cake
between-meal eating
isn’t such a bad thing EVEN IF YOU’RE
CONSUMING PLENTY
and eat it, too, albeit in after all. “A healthy
moderation. A growing snack is a speedbump
body of research shows to a bigger dinner,”
that feeling deprived—
even if you’re consuming
Taub-Dix says. Because
you’re not ravenous OF CALORIES—
CAN TRIGGER
plenty of calories—can when you sit down, you
trigger overeating. may make better food
Dreibelbis advises decisions and eat less,
listening to your
body’s signals and
honoring your cravings
which will more than
offset those calories.
Nosh on something
OVEREATING.
in a sensible way. small 30 to 60 minutes

FOOD FOR
Budget about 150 before dinner, Taub-
Academy of Nutrition OLD-SCHOOL
to 200 calories for Dix says, maybe an
and Dietetics, people DIET ADVICE:
an indulgence—say, apple and a small
two squares of dark handful of nuts, or a
who had a salad to start
SKIP

THOUGHT
ate up to 12 percent less
chocolate or one-half
cup of (non-premium)
container of yogurt. Or
curb overeating with a
of their meal than those BREAKFAST
ice cream. At a fiber- and water-rich
who didn’t.
AND LUNCH
restaurant? “Sharing is
a great way to navigate
appetizer. In 2007,
researchers from
OLD-SCHOOL WHEN YOU
around dessert,” Penn State found that
DIET ADVICE: WANT TO
says Dreibelbis, who preempting a meal with EXERCISE EAT A BIG
An ancient practice rooted in Buddhist teachings, mindful eating
has been shown to aid weight loss and help the weight-conscious
a standard-size one.
So save those those
carbohydrates to
efficiently burn fat, so
recommends pairing
a treat with a palate-
a broth-based soup
can reduce overall
AND YOU DINNER. steer clear of unhealthy choices. “Bringing your body and mind
balloon goblets for there can be a place for cleansing cup of herbal calorie intake by 20 CAN EAT It seems natural to think
into harmony promotes well-being,” says Laurie J. Cameron,
author of The Mindful Day: Practical Ways to Find Focus, Calm,
sparkling water.
Another way to keep
it in a healthy diet.”
If that cavatelli is
tea or decaf coffee.
“You have to sip it
percent. In a 2004 study
in the Journal of the
WHATEVER we can “bank” calories
by skipping meals. But
and Joy from Morning to Evening (National Geographic Partners,
your pour under control calling your name, have YOU WANT. as any “hangry” person
2018). Read on for her tips for eating with intention and attention.
is to go with a half- it, but be mindful of If you’re under the knows, the fast-now-
E AT L I K E T H E F R E N C H . “Adopt a European mentality, and set the
glass rule of thumb: how much you dish out. impression that your feast-later mentality
scene for an enjoyable meal,” Cameron says. Pull out the placemats
A 2014 study in the For the recommended regular morning jog makes it all too easy
or cloth napkins, put flowers or candles on the table, arrange your
International Journal of two or three ounces of or mat class gives you to blow through those
food on your plate and sit down.
Drug Policy found that uncooked noodles per carte blanche to pig out, “saved” calories at
people who regularly person, “refer to your chew on this: In order to the dinner table—and
D I T C H D I S T R A C T I O N S . Put aside your tablet and turn off the TV.
filled their glasses fist,” says Dreibelbis: “make up” for an order beyond. In fact, a
“When your body is at the table eating, let your mind be there, too,”
halfway consumed 20 One serving is about of fries or a two-pack of 2012 study from Fred
she says.
percent less wine than the size of your Reese’s Peanut Butter Hutchinson Cancer
those who didn’t. clenched hand. Skip Cups, you may need to Research Center found
E X P R E S S G R AT I T U D E . “No matter what your traditions or beliefs
the linguine and other run three miles or swim that women who missed
are,” says Cameron, “creating a sacred pause to say thanks before
OLD-SCHOOL noodles at restaurants, laps for an hour. And at meals dropped eight
eating is a way to remember the interconnectedness of life—the
DIET ADVICE: where servings tend to the risk of stating the fewer pounds over the
planet, the farmers who grew the food, and the role you or someone
EAT PASTA be massive. “Do your
wallet and nutrition
obvious: “It takes more
effort to burn calories
course of a year than
those who ate three
else played in preparing it.”
AND YOU’LL plan a favor, and opt than to put them back squares every day.
C E L E B R AT E YO U R S E N S E S . Observe the colors, textures and
PILE ON THE to have pasta at home
when you can be in
in,” Dreibelbis says.
Also, be careful not to
Eating one meal a day
is hard on your body for
details of the food—for instance, the pale green of an avocado or
POUNDS. control of portion overestimate the calories a few reasons, according
the way a pomegranate seed bursts with juice in your mouth. Then
take time to smell your food and focus on the flavors in your mouth
“Yes, pasta can size,” she says. Up the you burned during your to Dreibelbis. “Taking in a
and how they interact.
sabotage your eating nutrition profile by sweat session. Rather large quantity of food at
PHOTOS BY BIGSTOCK

plan if it’s included choosing whole wheat than using exercise as one sitting can cause a
S L O W YO U R R O L L . It takes 20 minutes for your body to register
too often and is of a over regular pasta. an excuse to eat with spike in blood sugar and
fullness, so eat leisurely, putting down your fork between bites.
serving size that can And of course, avoid abandon, she says, “think make it harder for your
A recent study in the BMJ Open found that people who ate slowly
feed a small army," high-calorie additions, of your workout as a body to process, causing
were 42 percent less likely to be obese.
Dreibelbis says. "But like creamy sauces and bonus, and stick to your bloating, indigestion and
your body needs rich toppings. “It may normal eating plan.” even GI upset.” PS

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