FitSugar

Smarter Snacking: Cut Candy to Cut Calories

FitSugar — Thu, 12 May 2011 12:57:33 PDT

I am a fan of snacking but also know that mindless snacking is enemy number one when trying to drop pounds or maintain a healthy weight. There are many tricks to keeping your munchies confined to reasonable portions: not eating chips directly out of the bag, not snacking while watching TV, setting snack times, etc. Here's a new trick to add to your arsenal for fighting unwanted calories: cut your sweets to cut calories.

A small study involving 54 college students, published in the May issue of Journal of the American Dietetic Association, found that cutting candy in half reduced caloric intake. The participants, divided into two groups, were given 20 pieces of candy to eat while completing unrelated computer tasks - this was done to distract them. For one group the candy was served as whole pieces and for the other the same amount of candy was served, but it was cut in half. On average, the group that snacked on full-sized pieces of candy consumed 60 calories more than those noshing on the smaller pieces of candy. The authors concluded that: "A cognitive bias could explain why people tend to consider that one unit of food (e.g., 10 candies) is the appropriate amount to consume, regardless of the size of the food items in the unit."

Although the study was small, it is an interesting strategy and one worth testing on those crazy chocolate craving days (read PMS). Rather than taking bites out of a chocolate bar, try eating one chocolate chip at a time. Hopefully you will find the smaller chips to be an "appropriate food unit" and eat fewer calories.

DrSugar Answers: 1,200 Calories a Day For Dieting?

DrSugar — Mon, 03 Jan 2011 18:00:01 PST

DrSugar is in the house! And she's answering your health-related questions.

Dear Doc Sugar,
I decided this is the year I will lose that 25 pounds I gained after college. I am dieting and counting calories. I heard that you shouldn’t eat fewer than 1,200 calories a day, and I am wondering why? Can you please explain, because I thought I should eat as little as possible.
- Dieting For Real This Time

This is a great question, since we are now coming out of the holiday season, and I'm sure that there are other FitSugar readers who have decided on a similar weight loss resolution as you have! I commend you on your weight loss resolution. For information on safe weight loss and the 1,200 calories mark keep on reading.

Going to a Party? Go in With a Plan

FitSugar — Fri, 24 Dec 2010 03:00:07 PST

The holidays offer plenty of opportunities for indulgence, which can be both a blessing and a curse for some of us. There's no need to deprive yourself during the festivities, but there's a way to enjoy the great food without going totally overboard. Create a plan of attack before attending parties or big dinners so you don't eat everything in sight.

There are two ways to approach your plan. Either select certain foods that you know you want to eat, or limit yourself to a few bites of a wider selection of treats. For example, if you're a die-hard fan of your mom's special Christmas cookies, but there will be other sweets offered, consider simply sticking to your favorite cookie so that you don't waste calories on something you like less. Another idea would be to choose a maximum number of cookies you'll eat, and then select whatever has your mouth watering. Make the decision ahead of time and stick to your guns when you're in the situation.

If you truly love to taste all the delights of the season, I have a tip for you when you

If you're someone who truly loves it all, portion control is your new best friend. After you've taken small samples of everything you want (and you're still hungry), choose the one thing that you loved most and take more of that one thing. The key is going in with a plan that certainly won't deprive you of holiday goodies but will prevent you from having to unbutton your pants!

Source: Flickr User seelensturm

Smarter Eats: Soak Up the Soup

Michele Bell — Mon, 08 Nov 2010 14:00:18 PST

If you're not a soup lover already, I've got yet one more reason to become one. Aside from all the flavorful Fall options served up during the harvest time of year, they can actually help you as a dieting tactic. When ordered before a main dish, tasty broths are shown to keep calories down. Julie Flood of Penn State said:

Consuming a first-course of low-calorie soup, in a variety of forms, can help with managing weight . . . Using this strategy allows people to get an extra course at the meal, while eating fewer total calories.

Having said that, she also advises people to stay away from heavy cream-filled soups that can often pack on more calories than an entire meal alone.

Halloween Survival Guide: Hand Out Candy You Hate

FitSugar — Tue, 26 Oct 2010 13:00:49 PDT

Last week, I warned you all to postpone buying your Halloween handouts to avoid having the fun-sized temptations close at hand. With the Oct. 31 less than a week away, you might want to cross this item off your to-do list and get ready for the big day, so here's some handy advice that FitSugar reader nicole121482 posted in the comments section:

Another good tip is to buy candy that you don't like or that you like the least . . . much easier to resist that way.

I couldn't agree more. I will likely hand out Dum Dum Pops, so easy to resist yet kids love them, and candy corn. Yes, I am one of the rare few that just can't stand candy corn.

What will you be passing out come Halloween? Something you consider a treat? Tell us in the comments section below.

Flickr User WxMom

Tame Your Sweet Tooth With These Tips to Cut Back on Sugar

FitSugar — Tue, 24 Aug 2010 05:50:29 PDT

I know that eating too much refined sugar increases my risk of heart disease, type 2 diabetes, high blood pressure, and stroke, but it's so hard to resist sweet treats. If you have a hard time saying no to all things sugar-sweetened and chocolate-covered, here are some ways you can cut down on the white stuff.

Don't go cold turkey. This plan usually backfires and you end up missing the sweet stuff so much you binge on an entire bag of M&Ms. It's best to limit the amount of sweets you eat gradually.
Decrease the amount of sugar you add to foods. Stir less into your morning cup of joe and sprinkle less brown sugar on your oatmeal.
Choose one sweet treat per day. Moderation is key, so if you can't live without a piece of chocolate after lunch or ice cream after dinner, then don't. Designate one time each day to indulge in a little dessert and limit your sugar intake for the rest of the day.
Read labels and watch out for natural sugars. Brown sugar, molasses, Sucanat, and organic sugar are still sugar.

Curb your sweet tooth with these other tips when you

Say farewell to soda and other sweetened beverages. These sugary drinks are also high in calories, so choose water flavored with fresh lemon or lime, seltzer, tea, milk, or plain water instead.
Modify your favorite recipes. I often find that cutting back on the sugar in baked goods doesn't change the flavor too drastically. Or you can whip up healthy alternatives to your favorite decadent treats such as this Frozen Raspberry Creamy, Dreamy Pie made with skim milk and egg whites instead of cream - the fruit makes it naturally sweet.
Choose plain yogurt with fruit instead of flavored yogurt. You'll end up cutting back on sugar and the fruit offers vitamins and fiber as well.
Curb cravings with fruit. Fresh fruit is full of natural sweetness, so the next time you have a cookie craving, reach for a juicy peach, some luscious strawberries, or dried mangoes instead.

Have tips that worked for you? Share them below!

Do You Measure Your Portions?

FitSugar — Wed, 11 Aug 2010 04:30:00 PDT

If losing pounds is on your mind, counting calories and keeping a food journal are great ways to stay on track and see results. In order to figure out how much you're eating, it helps to measure your food rather than eyeball amounts. I know I used to pour "one cup of cereal" into my bowl in the morning, but one day I measured and realized I was eating almost twice that amount. If weight loss is your goal, overestimating portion sizes is one reason you may not see the scale budge.

Some people find comfort in measuring and weighing everything from salad dressing, to chicken, to peanut butter, so tell me . . .

To Eat Less, Keep the Serving Dish Off the Table

FitSugar — Fri, 30 Apr 2010 09:00:06 PDT

If portion control is the key to weight loss, then the location of your food matters as well. A new study reveals that diners ate significantly fewer calories when serving dishes were not left on the dinner table. The old adage "out of sight, out of mind" rings true! If you're trying to help your man drop some pounds, this practice of plating up food at the counter before sitting down to the table helped men in the study eat 29 percent fewer calories.

They say location is everything, and in this case it definitely matters. I tend to keep veggies and salad on the dinner table to encourage extra helpings of these foods, but leave everything else on the counter. Where do you plate up?

Bye-Bye Crackers, Hello Sliced Fruit and Veggies

FitSugar — Thu, 29 Apr 2010 07:00:31 PDT

Crackers and cheese are popular party platter foods, but I find that I end up filling up on crackers and spoil my appetite for dinner. Here's a healthier option for finger food that's lower in calories, but will offer the same firmness as a cracker. Forgo those salty rectangles and use sliced veggies and fruits as your vehicles for cheeses, dips, and spreads instead. Here are some ideas:

Pear slices with cheese
Apple or banana slices with peanut butter dip
Sliced strawberries with maple Greek yogurt
Cucumber slices with yogurt dill dip or lox spread with capers
Sliced tomato with mozzarella and basil (I call them Caprese stackers)
Red, yellow, or green pepper triangles with creamy white bean dip
Lightly grilled zucchini slices with homemade hummus
Celery sticks with tuna salad
Tomato slices with edamole (an even healthier version of guac)

If you have any other ideas, tell me about them below.

Not Hungry? Then Why Are You Eating?

FitSugar — Wed, 28 Apr 2010 04:30:23 PDT

I'm a snacker by nature. I usually eat when I'm hungry, but must admit I also eat when I'm not. One reason is that seeing someone else noshing on tasty foods gives me the munchies too. To learn a handful of other reasons why you may be eating when you're not hungry, keep reading.

Source: Jupiter Images