Those Extra Pounds

So many of us carry around an extra five or 10 pounds that we'd really rather not have. Though fad diets may help us lose weight quickly, they don't teach us how to eat healthy for the long-term. So before we know it we're carrying around saddlebags again.

Lisa Sasson, of New York University's Department of Nutrition, Food Studies, and Public Health, says you can achieve successful weight loss by choosing the right foods and taking it slowly. The ideal program is a gradual weight loss of one to two pounds per week. How many calories is that? Sasson says multiplying 10 times your current weight will give you an idea of the number of calories you need for slow, proper weight loss, unless you are severely overweight. Someone who weighs 128 pounds should eat no less than 1200 to 1300 calories per day. Below that, your metabolic rate drops, and you lose water rather than fat.

Sasson says the key to weight loss is a balanced approach. Eat when you're hungry and vary what you eat so you don't get bored. Make sure you include foods from all the major food groups. Have three healthy meals and a few planned snacks, and watch your portions. Choose foods that are easy to find and prepare. Fruits, vegetables, and whole grains will fill you up with fewer calories. Eat slowly and stop when you start to feel full. Drink plenty of water throughout the day and with meals. And finally, allow yourself an occasional treat.

 

Foods for Weight Loss

Here are some suggestions from Sasson for meals and snacks that are loaded with the nutrients your body needs and that will keep those hunger pangs at bay.

Scrambled Eggs, Toast, and Strawberries

Fasting or skipping meals does not lead to successful, long-term weight loss. A healthy breakfast gets your body going, boosts your metabolism, and helps to regulate your appetite for the rest of the day. So scramble a few eggs, which are a great source of protein, vitamins A, B2, and B12, phosphorus, and iron.

Add some whole wheat toast and fresh strawberries for fiber, plus almost 150 percent of the RDA for vitamin C in the berries. Using a little bit of butter or margarine on the toast or for cooking the eggs will help your body absorb fat-soluble vitamins.

Recommended Serving Size:

2 medium eggs, about 130 calories

or 1 medium egg and the egg white from 1 egg, about 80 calories

2 slices whole wheat toast, about 138 calories

1 pat butter, about 36 calories

or 1 pat of margarine, about 32 calories

1 cup of strawberries, about 49 calories

Nectarines and Almonds

Having the right midmorning snack will keep your metabolism humming and your energy levels up, and will help you avoid eating too much at lunch out of extreme hunger. A medium nectarine along with some almonds gives you fiber, protein, a variety of vitamins and minerals, and heart-healthy fat.

Recommended Serving Size:

1 medium nectarine, about 60 calories

6-8 almonds, about 40-60 calories

Colorful Spinach, Veggie, and Chicken Salad

Throw together a spinach salad with cucumbers, carrots, red peppers, cherry tomatoes, and some cooked chicken breast. Top it with an olive-oil-based vinaigrette dressing for a low-fat, low-cal, and filling lunch. Vitamin- and mineral-rich spinach provides over 50 percent of your RDA for vitamin A, plus dietary fiber and iron. As a rule, colorful vegetables are more nutritious, and this combination is rich in fiber, tons of vitamins. and the phytochemicals that may help prevent chronic disease. Finally, the protein in the chicken will keep you full until your midday snack.

Recommended Serving Size:

1 cup spinach, about 7 calories

1/2 cup sliced cucumber, about 12 calories

1/4 cup grated carrots, about 10 calories

1/2 cup red peppers, about 12 calories

6-8 cherry tomatoes, about 18-24 calories

2 oz. chicken strips, about 75 calories

2 tablespoons vinaigrette dressing (with olive or canola oil), about 90 calories

Yogurt and Grapes Snack

You'll get calcium, protein, fiber, and vitamin C from this super snack. Plus, grapes pack cancer-fighting antioxidants.

Recommended Serving Size:

6 oz. low-fat yogurt, about 160 calories

10 grapes, about 50 calories

Tuna Steak and Broccoli

This dinner will satisfy your taste buds and fill you up without adding on the calories. Fresh tuna is a great source of heart-healthy fat and omega-3 fatty acid, which helps prevent heart disease and stroke. Broccoli, a cruciferous vegetable, gives you over 80 percent of the RDA for vitamin C, 30 percent of your daily calcium, and disease-fighting phytochemicals. A side dish of Spanish rice is an excellent complement to the fish.

Recommended Serving Size:

3 oz. cooked broiled or grilled tuna steak, about 118 calories

1 cup broccoli, about 25 calories

1/2 cup Spanish rice, about 140 calories

Low-Fat Vanilla Ice Cream with Fruit Topping

Don't deprive yourself of that tasty dessert you crave. This one is refreshing and satisfying but is also a source of calcium, as well as some vitamins and minerals. Just remember to watch your portion size.

Recommended Serving Size:

1/2 cup low-fat vanilla ice cream, about 120 calories

1/2 cup mixed fruit, about 60 calories

Lisa Sasson, MS, RD, is Assistant Clinical Professor, NYU Department of Nutrition, Food Studies, and Public Health; a Registered Dietitian; and a member of the American Dietetic Association. She also has a private practice for people with diet and weight-control issues.