Choices Do Make a Difference

Obesity is all over the news; the places we work, learn and live. Families, professionals, government and the community at large has been fighting this battle unsuccessfully for years. Now legislators and the media are pulling out all the stops trying to get a handle on this ever increasing problem. The issue is complicated and so is the solution.

The first step is to recognize that every choice we make impacts who we are and that includes our health. I blogged yesterday about choosing to move our bodies. What we chose to put in our mouth makes a difference as well. Calories count so how do we make the most of them? By recognizing where calories are getting us in trouble.

For most of us it is either too much food or too much fat. Simply put that means making choices that minimize the amount of fat and therefore calories so we can still feel satisfied. Food gives us pleasure and that doesn't need to change. Just expand your repetoire of what foods create that experience for you.

Here are some ideas to consider:

• Breakfast is an opportunity to add fiber and calcium to the diet in very satisfying ways. Choose cereal, fruit and low fat milk; yogurt, a banana and bagel; low fat cheese, crackers and fruit; rice pudding made with low fat milk, raisins or bananas and leftover rice from your latest Chinese carry-out meal.
• Use mustard or salsa on your sandwich instead of mayonaisse or oil-based dressing. Replace creamy horseradish with prepared horseradish; salsa for sour cream. A word to the wise - watch your condiments.
• Choose lunchmeats that are low in fat (95% fat-free or more) instead of bologna, salami, pastrami or other higher fat alternatives. Also Canadian bacon is much lower in fat than either bacon or sausage.
• Refried beans often have a lot of added fat. Substitute cooked or canned kidney or pinto beans
• Pasta is naturally low in fat. Top it with marinara or primavera instead of higher fat meat and cheese based alternatives.
• Eat the meat but trim the fat and that includes the skin
• Top your baked potato with salsa; oven bake your potato fries russet or sweet.
• Roast your vegetables instead of frying. The flavor is extraordinary.
• Replace sugary soft drinks with flavored seltzer.
• Use spray instead of or minimize fat used in cooking or better yet replace the fat with broth and lightly saute

There are a lot of ways to cut down on the fat that is typically used in cooking. Experiment with those flavors you like and expand your skills. Try incorporating one new technique at a time and make it a habit. You'll find that you learn to enjoy your new foods better than ever.

Happy healthy eating!

Marcia