Ocnutrition’s Blog

Delicious Decisions
June 2, 2010, 7:04 pm
Filed under: General Nutrition, Weight Management

Did you know we make over 200 food decisions a day? Those decisions according to Dr. Wansink, Director of the Cornell University Food and Brand Lab, influence whether or not we are able to achieve and maintain a healthy weight.  Governor Arnold Schwarzenegger recently passed a law that will require restaurant chains with more than 20 locations to post nutrition information on menus or “brochures”. The law goes into effect January 1, 2011.  What is the premise of this law?  Californians will make smarter decisions and therefore healthier choices if the nutritional value of the menu items is available.

Dining out and attending summer celebrations present a plethora of food choices that influence our health and weight.  Below are a few guidelines to help you enjoy all the celebrations in life while still promoting a healthy weight.

At Restaurants
Keep an eye on portion size and food preparation.
Eat a half portion and take the other half home.
Eat smaller quantities of foods high in fat and added sugar.
Select baked, braised, broiled, grilled, poached, stewed or stir-fried items. 
Request no oil be added when cooking.
Trim away visible fat.
Review the nutritional information presented by many restaurants and choose wisely. The information is provided for you to make informed decisions, so take advantage of that.

At Parties
Consider eating a snack before so you’re not starving when you arrive.
Choose from the buffet tables wisely.
When possible, choose lower fat foods.
Select white meat turkey or chicken without skin instead of steak.
Choose fresh fruit based sauces over gravy.
Select the baked potato instead of French fries.
Select steamed veggies or salad with a touch of salad dressing.
Drink champagne, wine, light beer rather than fruity blended drinks.
Drink in moderation. Alcohol contains empty calories. It also reduces your ability to make good decisions.

At Home
Choose ingredients that result in less fat calories without sacrificing taste:

  • sauté with cooking spray and broth.
  • use 2 egg whites in place of one whole egg.
  • don’t add oil to the water when cooking rice or pasta.
  • use plain non fat yogurt instead of sour cream.
  • for whipped cream, use evaporated skim milk instead of cream.
  • choose low-fat cheese products.
  • make pie crust with graham crackers instead of pastry shells.
  • choose lean cuts of meat, poultry without the skin and fish and use oil-free marinades to enhance flavors.
  • choose Canadian bacon or ham instead of bacon or sausage for breakfast.

There is no reason to feel deprived and by making informed decisions that shift your focus from quantity to quality, you won’t have to. Being more mindful of food choices will help you keep your health and weight in check.

This information was brought to you by Robyn Gaines-Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788

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