Fine-tune your eating habits

Charlyn Fargo, Contributor

As we journey together down this path to healthier eating (not so much to lose weight, but to be mindful about what we are putting into our bodies), I've gleaned helpful information from fellow dietitians. It helps to be reminded how to fine-tune our healthy eating habits.

1 Clean your cupboards. If you have it in the house, you're likely to eat it. So clear the house of treats, sweets and tempting snack foods.

2 Bring on the healthy stuff. As you're cleaning out the unhealthy foods, replace them with snacks that combine protein and produce - apples and almonds, carrots and hummus, berries and low-fat Greek yoghurt, or a smoothie (yoghurt or skim milk, frozen berries).

3 Plan, plan, plan those dinners and lunches. A healthy dinner is 25 per cent whole grain, 25 per cent protein and 50 per cent fruits and vegetables.

4 In the refrigerator, put the veggie or fruit tray at eye level so that's what you grab when hunger hits.

5 Eliminate sugary drinks. Substitute water for a soda. Keep a glass or bottle of water with you in your car so it's handy. Most of us need to drink more water on a daily basis.

6 Don't forget the dairy. As adults, we tend to think milk is just for kids. But we still need the calcium. A glass of skim milk has 300 grams of calcium. Other good sources are eight ounces of low-fat yoghurt, a low-fat mozzarella cheese stick and 1.5 ounces of cheese.

7 Keep a journal. Those who track their food and beverage intake are much more likely to lose weight. You can do it with an app or computer or simply write it down.

8 Never miss breakfast. Get ready the night before - plan what you'll have and get it ready so you can grab and go.

9 Make exercise part of your day. Take a break and walk, even if it's inside the mall.

10 Perhaps most important, watch your portion sizes. We really don't need to clean our plates anymore. Buy large and package your food in single-serving sizes. It will help control calories and still satisfy.

Is popcorn a low-calorie snack?

Q. I'm confused: Popcorn is always recommended as a low-calorie snack, so why do people make such a big deal about calories in movie theatre popcorn?

APopcorn can be a low-calorie, high-fibre snack. Three cups of air-popped popcorn (a portion the size of three typical adult fists) contain just 90 calories (along with practically zero sodium and nearly four grams of dietary fibre).

However, movie theatre popcorn is quite different: Portions tend to be huge, it's popped in oil and often served with extra buttery topping. According to information from major movie theatre chains, a 'large' portion (often 17 to 20 cups) may contain 900 to 1,000 calories, and when the buttery topping is added, that may zoom up to about 1,500 calories. For many women trying to lose weight, that's almost the calorie recommendation for a whole day.

Cutting portion size helps, but even a theatre 'small' unbuttered portion contains 450-485 calories - which is like a whole extra meal. I know that for many people, getting popcorn seems an essential part of going to the movies, but it's primarily 'mindless' eating, which is a habit that, whether at home or out, is worth breaking.

If you feel totally deprived, going to a movie without getting popcorn, get one in the smallest size available, skip the extra butter, and share it with others. Or your theatre may have some lower-calorie snack options like granola bars.

But ideally, break the connection and focus on enjoying the movie. Some people may find sugarless gum helps ease this transition by providing something to chew. It can keep you from saying 'yes' if companions offer you some of their popcorn, too.

- Information courtesy of the American Institute for Cancer Research.

Charlyn Fargo is a registered dietitian from Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Recipe

Parmesan Herb Encrusted Tilapia

Adding a crust to fish elevates it to a company-ready dish - or a great meal for a weeknight. Try this recipe for Parmesan Herb Encrusted Tilapia. It's from McCormick Kitchens. The finely chopped almonds, breadcrumbs and Parmesan cheese combine to make a crust for the tilapia.

Ingredients

1/3 cup sliced almonds, finely chopped

1/4 cup plain dry breadcrumbs

3 tablespoons grated Parmesan cheese

1/2 teaspoon garlic powder

1/2 teaspoon paprika

1/2 teaspoon parsley flakes

1/4 teaspoon 1-pound tilapia fillets

Olive oil

Method

Preheat oven to 450°F. Mix almonds, breadcrumbs, Parmesan cheese and seasonings in shallow dish. Brush fish lightly with oil. Coat evenly with almond mixture. Place fish on greased foil-lined shallow baking pan. Bake 10 to 12 minutes or until fish flakes easily with a fork. Note: Other fish such as red snapper, striped bass or flounder can be substituted for the tilapia.

Per serving: 229 calories, 28g protein, 9g carbohydrate, 9g fat, 55mg cholesterol, 2g fibre, 301mg sodium.