You don’t need a nutritionist to tell you that your body looks and feels its best on a steady diet of fruits, veggies, whole grains, and lean protein. That’s a no-brainer.
But even though you know better, you probably often come up with some reason to skip healthy foods in favour of less-nutritious ones. (In fact, one-third of adults say they do it routinely, according to a survey by the American Dietetic Association.) Maybe it’s your crazy schedule, killer cravings or fat-packed traditional treats that are to blame.
But for every eat-right obstacle, there are easy solutions. We asked nutrition experts to help you find a way around the most common diet hurdles — and give you practical advice on how to jump-start a healthy eating plan you’ll want to stick to every day, no excuses. Read on to be thoroughly motivated all year long.
1. “Vegetables taste so blah when I make them myself at home.”
“The major mistakes people make when preparing vegetables are overcooking and under-seasoning them,” says Connie Guttersen, dietitian and author of The Sonoma Diet (Meredith Books). So whether you steam, sautr, or grill, cut back a little on your usual cooking time (veggies should still retain some crispness when you remove them from the heat). Then, toss them in what chefs call a finishing sauce, and season.
For a quick sauce, try this simple vinaigrette: whisk equal parts olive oil and balsamic vinegar with half a teaspoon each of minced garlic and mustard. Top off your dish with a sprinkle of toasted almonds or pumpkin seeds or fresh herbs like coriander, basil, or chives.
2. “I wish I had time to cook, but with my insane schedule, take-aways are the only thing that work.”
Pick up a healthy main course and add quick sides at home. On the days dieters eat out, they consume 950 more kilojoules and 10 extra grams of fat, according to a study from the University of Texas in the US. So try this clever twist: Head to the supermarket instead (identify those in your area that are open until at least 7 or 8pm if you’re en route from the office or a function). If you look carefully, you’ll find several healthy options. Buy a cooked rotisserie chicken, and serve it skinless with one-minute, wholewheat couscous and frozen vegetables prepared at home.
If you’re really time-crunched, grab a ready-made salad, or quinoa, a high-protein whole grain that’s ready to eat in 10 minutes. “Steer clear of the ready-made casseroles, pasta dishes, and mayo-based salads,” says Elizabeth Ward, dietitian and author of The Pocket Idiot’s Guide to the New Food Pyramids (Alpha). “They tend to brim with hidden kilojoules.”
Want a lighter meal? “Try a wholegrain roll and a broth-based soup from the deli counter (it’s lower in sodium than canned soup because it doesn’t need salt as a preservative), then toss in extra veggies or tinned beans at home,” says nutrition consultant Malia Curran.
3. “I’m a total carb junkie.”
As the brain’s main source of fuel, carbohydrates are a must. “But gulping down mammoth bread rolls or piles of biscuits can trigger cravings for even more carbs — and that can pack on the extra kilos,” says Ward. The refined carbs you’re probably having (like white bread and sweets) aren’t very satisfying, so it’s easy to overeat. Plus, they trigger a release of insulin that can quickly drop blood sugar and make you feel hungry and tired. But by adding protein to each meal and snack, you’ll prevent that effect.
“Because it’s digested slowly, protein will keep you fuller longer than refined carbs, which should help you eat less overall,” says Ward. You could certainly incorporate lean beef and poultry into your meals, but if you’re not a meat fan, there are other options. Cottage cheese (with more protein per cup than a hamburger), eggs, nuts, beans, and canned salmon or light tuna are good alternatives.
4. “I know I should cut back, but I love salty foods.”
Don’t stress about the sprinkle of salt you put on your baked potato or bowl of air-popped popcorn. But try to avoid the mountain of salt hidden in processed and restaurant food: it makes up nearly 80 percent of the 3000-plus milligrams (mg) of sodium the average woman eats every day (the maximum healthy limit is 2300mg daily).
“People are getting sodium in places they don’t need it or even want it,” says researcher Dr David Katz. Excess sodium can raise your risk of heartburn, high blood pressure, and even stroke. Two tablespoons of salad dressing, for example, may have as much sodium (up to 505mg) as 85g of potato chips, while a large order of Chinese at your local could contain more than a day’s worth! When you’re shopping for packaged foods, compare labels to find the brand lowest in sodium.
“If you start analysing labels to choose lower-sodium foods and if you cut your restaurant portions by half, you’ll still have room in your sodium budget to sprinkle a little salt on foods,” says Katz. “That’s where you’ll taste it most.”
5. “I have a sweets and chips cupboard for my kids, but I can’t help digging in.”
“It’s less tempting for everyone if you simply don’t have all these foods available,” says Marilyn Tanner, a paediatric dietitian. “Your kids should be eating the same healthy foods as you are.” She advises families to make slow, subtle changes to the usual suspects (wholewheat crackers instead of sugary biscuits, baked chips over fried, chocolate milk over fizzy drinks) — replacing them with options that are still child-friendly but better for all of you. “Children are really good at adapting,” she says.
Then occasionally go out for real treats together, such as a shared piece of cake at a restaurant or a box of Smarties at the movies. “Re-frame these foods as ‘sometimes treats’ you have on special family outings, not things that are constantly in the house,” says Tanner. Controlled-portion goodies may work well too, like bite-sized chocolate bars, but only if you can stop at one.
6. “Every time I buy fruit and vegetables, they go off before I can eat them.”
First, make sure you’re buying the right amount. “In general, fresh fruit and vegetables only keep about seven days, so pick up just what you need for the week,” suggests food-harvest specialist Prof Adel Kader. Then store them correctly. Keep produce on the second or third shelf in your fridge — or, in some cases, in a prominent spot on your kitchen counter — instead of in the cooler drawer.
“Foods in plain view will catch your eye first, so they won’t have a chance to spoil,” says Ward. Mangoes, tomatoes, and bananas last longer unrefrigerated. “Other produce will stay as fresh on a fridge shelf as it will in the cooler, provided it’s kept in thin plastic bags (like those you find in the supermarket veg section).
These are designed to release the moisture and gases that fruit and vegetables naturally emit; which both accelerate decay,” says Kader. And since the type of gas fruit releases as it continues to ripen can spoil veggies, store them away from each other. If something does start to go off, remove it pronto or fungal spores will spread to the rest of the produce. tables, they go off before I get to eat them.”
7. “I can’t survive without something sweet every day.”
Have 30g of dark chocolate, which has just 650kJ, instead of your typical treat. “It’s practically a health food,” says Katz. Several studies have found that its flavonoids — a type of antioxidant — can lower blood pressure and improve circulation, two factors that may protect against heart disease.
Dark chocolate offers about twice as many antioxidants as milk varieties — just 30g boasts more of these disease-fighting compounds than one and a half cups of blueberries (one of the most antioxidant-rich foods), according to an analysis by the US Department of Agriculture. But that only applies to pure chocolate: chocolate desserts like brownies and chocolate chip biscuits may contain dark chocolate, but they’re also loaded with butter and sugar, so they aren’t the healthiest way to get your antioxidants, says Katz.
At the supermarket, look for a chocolate bar made with at least 60 percent cacao — the higher the percentage, the less added sugar it contains. Don’t like dark chocolate You can get similar benefits from hot chocolate.
8. “My stomach gets upset when I eat high-fibre foods.”
It’s true that a big dose of fibre can shock your digestive system, thanks to gas-releasing bacteria that break down fibre in your intestines. “But your body adapts to extra fibre within two to three weeks — and you probably won’t get any symptoms if you up your intake in five gram increments,” says Joanne Slavin, a professor of nutrition.
That’s about the amount in two slices of wholegrain bread, one and a half cups of strawberries, or three quarters of a cup of most high-fibre cereals. “So if you were eating about 15 grams of fibre daily, raise your intake to 20, wait a couple of weeks, and then up it again to 25, which is the recommended amount,” she explains.
One way to avoid discomfort when increasing your fibre intake is to drink plenty of water to keep things moving through your digestive system.
It’s essential to make the effort to eat more fibre, since it may reduce cholesterol levels — and help keep you lean because high-fibre foods are low in kJs and filling. Plus, “there’s evidence that a high-fibre diet can block one percent of kJs from being absorbed by the body,” says Slavin. “That’s the equivalent of losing one kilogram per year without really trying.”
9. “I know fish is good for me, but I just don’t like it.”
Not all kinds of seafood have a strong flavour or smell. It’s wise to give the less fishy types a try before you write off seafood altogether. After all, it’s one of the most diet-friendly foods; for just 630kJ, a baked 100g piece of fish supplies more protein than a burger and more potassium than a banana. Plus, fish is one of the few sources of omega-3 fatty acids that help protect your heart and your memory.
“Salmon, hake, yellowtail, and snoek meld well with other flavours, so if you like what they’re seasoned with, chances are you’ll like these varieties,” says David Pasternack, chef and co-author of The Young Man and the Sea (Artisan). His favourite one-pan prep: brush fish with olive oil, sprinkle with sea salt and pepper, and bake alongside fresh sprigs of herbs like rosemary and parsley, and boiled potatoes.
Also consider incorporating fish as part of a dish — rather than making it the main course. For instance, substitute chicken for red roman fillets in a chunky soup or toss tuna onto a big green salad.
10. “I’m not organised enough in the mornings to pack lunch for work.”
Packing lunch is an efficient healthy-eating strategy because it helps prevent spontaneous splurges and keeps your kilojoules and fat (not to mention your budget) under control. If you truly can’t find time to do it daily, try doing it weekly — just pack an extra-big lunchbox.
“I give my clients a list of must-have items to buy over the weekend and bring to the office on Monday so they can throw together easy work lunches during the week — saving them loads of kilojoules and money instead of fast food or vending machine fare,” says dietitian Keri Glassman.
On her grocery list: a box of wholewheat or rye crackers, a few tubs of low-fat yoghurt, a tub of peanut butter, low-fat cheese, tins of tuna, one bag each of baby carrots and sugar-snap peas, apples and bananas, a small bag of almonds or walnuts, and several packets of low-sodium instant soup.
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