Like many people, one of my goals for 2008 is to get healthier. I’ve learned the hard way that a stress-out, busy, caffeinated lifestyle really doesn’t do a body good!

BCBSNC plans offer 6 free visits to a dietitian so this was a resource I decided that I really wanted to tap into. To get some answers before the visit, I contacted dietitian Janie Hoag MPH, RD, LDN of Healthy Diets Inc, a Raleigh NC based medical nutrition therapy center with my most burning questions.

What are the most common mistakes you see your clients making?

Portion size is the biggest problem I see. Our plates, cups and bowls are larger than they used to be and restaurants are serving us 3-4 times what we should be eating. As a result, we don’t know what a real portion should look like.

Even the healthy foods have calories and these calories can add up. One serving of 12 almonds has 100 calories. If you’re not careful, this healthy snack can turn into a 400 calorie snack!

Another common mistake that I see is that people are getting too many calories from beverages. I had one client who turned a 5 calorie cup of coffee into a 600 calorie drink by adding a ton of sugar and creamer! By cutting out that one cup each day, she could lose 1 lb/week.

Another common mistake is mindless eating. People eat when they are watching TV, reading a book or working at their computer. The problem with this is that you’ll miss your fullness cues and won’t stop eating until it’s too late. You can prevent this by never eating out of the package and eating with as few distractions as possible.

What are some simple changes that people can make to drastically reduce their calorie intake quickly?

One area that people get too many calories is their beverage choice. Each can of soda has about 150 calories and most people drink more than one in a day. Replacing all your calorie beverages with calorie-free beverages can save a lot of calories.

I’ve worked with people that have lost 1 lb/week just by cutting out the soda. Another place to cut calories is from the sides that you choose. A medium order of French fries from a fast food restaurant has about 400 calories in it, whereas a side salad (before the dressing) has 20 calories or a fruit cup has 60 calories.

Always order dressings, sauces and cheeses on the side, so that you have control of how much you use. Chances are, you’ll use less than they would’ve put on.

The biggest problem is portion sizes. Learn what a real portion looks like, read labels and read the nutrition information on the restaurants’ websites before you go.

Another tip is to fill half your plate with vegetables. You’ll be satisfied for fewer calories. 1/2 cup of cooked vegetables has 25 calories, whereas 1/3 cup of cooked pasta has 80 calories!

What are some tasty, low cal alternatives to high calorie beverages that you and your clients have found?

Crystal light is a great, calorie-free alternative to soda. There are several different flavors to choose from and they come in travel-friendly packets. I recommend keeping several packets with you so that you won’t be tempted to order a high calorie beverage at a restaurant.

Diet sodas and diet teas are also good alternatives. Often people don’t like the flavor at first, but once they get used to it, they don’t like the sweetness of the regular sodas. Lipton makes a diet green tea that is refreshing and tastes great. Water with lemon makes one of the best, refreshing and thirst-quenching beverage choices.

What are the biggest mistakes people make when ordering at a restaurant?

I think the biggest mistake people make is going to a restaurant on an empty stomach. It’s almost impossible to make a healthy choice when your stomach is growling.

Another mistake would be ordering the meal “as is.” Tell your waiter that you are trying to eat healthy or lose weight. The kitchen staff will usually be able to prepare your food with less oil or fat.

They can often put sauces, creams or butter on the side. Ask to substitute a side of vegetables instead of fries. If you must get a dessert, share it with a friend. Don’t go overboard when dining out. Only choose two of the following: appetizer, entrée or dessert. Remember, restaurants don’t have to ruin your diet if you are prepared.

Are “light” menu choices good choices or just a marketing ploy?

“Light” choices will be lower in calories than the original version, but that doesn’t mean that they are healthy.

For example baked chips are lower in calories than regular chips, but they are not calorie-free. Baked chips have 130 calories for a small bag, whereas regular chips have 150 calories!

Always look at the nutrition label to compare products before making a selection. Some restaurants have their nutrition information available online.

Check out their website prior to going to the restaurant so that you can make the most informed decision.

Tips for making good choices at restaurants?

1. Never go to a restaurant feeling famished. You’ll always overeat.
2. Limit the amount you eat out of the bread or chip basket. If you have trouble saying no, ask the waiter to take the basket away.
3. Choose meat that is grilled, baked or broiled – never fried.
4. Ask for vegetables instead of fries for your side dish.
5. Ask for sauces, dressings and butter on the side so that you have control of how much you use.
6. Realize that they are giving you at least twice the amount you should be eating. Whatever you order, try to leave some food on your plate or box half of it to take home for lunch.
7. Order water or unsweetened tea with your meal.
8. Limit the amount of alcohol you drink.

How can I fit Starbucks into the day without feeling guilty?

Check out their website and click on the “20 delicious beverages under 200 calories”. The best choices are plain coffee, hot tea, and the nonfat lattes and cappuccinos. Changing from whole milk to skim milk can save you at least 60 calories.

Avoid the cookies, breads and muffins. These are loaded with calories and fat. The lightest option has 300 calories in it! Remember to make Starbucks more of a special occasion instead of an every day event. You’ll save money and your waist line!

What are tips for avoiding weight gain around the holidays?

The holiday season poses a problem for most of us because of the parties, the presence of more food at the office, larger meals, more baking and a decrease in exercise. If you are already exercising, be sure to keep it in your schedule. If you’re not exercising, now is the perfect time to start. If you’re increasing your calorie intake during this season, you have to increase the exercise in order to maintain your weight.

Never go to a party with an empty stomach. Be sure to mingle – do not stand next to the food table, because you always eat more.

Alcohol not only has calories, but can make you eat more. Limit your alcohol intake by drinking a glass of water or diet soda in between drinks.

Have a plan. Look at all the food provided at the party or at a meal before deciding what to eat. Only include your favorites – don’t waste the calories on foods that you just think are so-so!

Is it possible to lose weight with little exercise? What is the least amount I can get away with?

Unfortunately the only way to lose weight is consume fewer calories (food and beverages) than you burn (exercise). 1 pound of fat is 3500 calories, so to lose 1 lb/week, you have to have a 500 calorie/day deficit.

Without exercise you would have to take in 500 fewer calories than you normally consume, which is difficult. It is easier to combine exercise and diet by taking in 250 fewer calories and by burning 250 calories.

My recommendation would be to include at least 30 minutes of exercise most days of the week. Find an activity that you enjoy and make it a priority in your day. Write it on your calendar and don’t book other appointments over your exercise time. You can also break up the exercise into 2 – 15 minute segments, if it is easier for you.

Thank you Janie for taking the time to share your wisdom with us!

Being healthy can significantly reduce health insurance costs. IBD is an authorized agency for BCBSNC and our goal is to provide you with the most options for affordable NC health insurance. Working together, we can succeed in optimizing your health and your health care costs!

Tags: Healthy Eating //