Just as it’s not healthy to be overweight, being underweight can be a problem, too — putting you at risk for malnutrition and problems like osteoporosis later in life. But there’s definitely a right and a wrong way to do it. You don’t want to add foods high in sugar and fat that can increase your risk for heart disease, high cholesterol, and diabetes, not to mention affect your energy level and mood.

It’s ok to eat carbs — they’re not all created equal, after all.  Opt for whole-wheat breads and whole-grain cereals, which are calorie-dense sources of fiber and disease-fighting phytochemicals and antioxidants.  Look for breads that have about 100 calories per slice.  Arnold’s Grains & More breads are made with 100 percent whole-wheat flour and come in varieties such as Double Protein (110 calories, 3 grams of fiber, and 7 grams of protein per slice) and Double Fiber (90 calories and 5 grams of fiber per slice).  As for cereal, try Fiber One Caramel Delight, which tastes like Cinnamon Toast Crunch but has 180 calories and 9 grams of fiber per cup. For something less sweet, try Quaker Oatmeal Squares Cereal (1 cup has 210 calories and 5 grams of fiber). Add sliced bananas and low-fat milk for a hearty, healthy breakfast or a great midday snack.

Enjoy some heart-healthy fats like olive oil, canola oil, salmon and nuts. These foods pack a calorie punch without the artery-clogging fats of creamy, fried, and greasy foods — in fact, they can even reduce your risk of heart disease. It’s easy: For a daytime snack, munch on some almonds or walnuts. For dinner, try broiling a 6-ounce filet of salmon drizzled with olive oil, salt and pepper and sautéing a side of spinach with garlic and a tablespoon of olive oil.

Pack in the protein. While eating fats and carbs will add pounds, our bodies need protein to help maintain and build muscle mass. Go for lean protein like grilled chicken breast, white meat turkey, egg whites and seafood. For an extra boost, add protein powder to fruit smoothies.

Other quick tips for adding healthy calories:
•   Sprinkle walnuts or almonds into your morning bowl of cereal
•   Add a cup of whole-wheat pasta or brown rice to your dinner
•   Toss together your own trail mix. Combine almonds (or any other nut), high-fiber cereal , dried fruit and semi-sweet chocolate chips, and put it in small bags for a go-to snack any time of the day. Get creative and add your own twist to the mix!
•   ½ whole-wheat bagel with peanut butter and sliced banana
•   Create your own pizza, Tortilla pizza (whole-wheat, high-fiber tortilla with low-fat mozzarella and tomato sauce)

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

If you are one of the many people fighting the battle of the bulge, you will be pleased to learn that there are actually foods that may help you burn fat.  You will still need to exercise and avoid over indulging. However, you may be able to speed up the fat-burning process by consuming these wonder foods.

1.  Low-Fat Dairy: Milk, Yogurt, Cottage Cheese
How:  They all contain calcium and studies show that not getting enough calcium may trigger the release of calcitrol, a hormone that causes us to store fat, whereas meeting your daily calcium needs helps us burn fat more efficiently. Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

2.  Berries
How: they are high in fiber. Fiber is the magic bullet of weight loss. It keeps you full and satisfied all day on virtually no calories. A 1 cup serving of raspberries contains 8g of fiber and only 60 calories!  Strawberries, blackberries and blueberries are all other high-fiber berries.  Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

3. High-fiber cereals
How: A study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods.  High-fiber cereals have fewer calories than other breakfast options (eggs, bacon, donuts and muffins), and the fiber helps to keep you feeling full all morning so you are less likely to need a snack before lunch.  Also, fiber helps to keep insulin levels in check which prevents fat storage.

4.  Citrus Fruits: Oranges, Grapefruit, Lemon, Limes
How: Foods that contain vitamin C help metabolize fat faster and make losing weight less difficult.  You only need 60 milligrams (mg) of vitamin C a day to meet your body’s basic needs, but according to the study, raising your daily intake to 500 mg could boost your fat burning potential during exercise by 39 percent. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

5.  Green Tea
How: Green tea contains caffeine, which is a natural stimulant that can help your body burn more calories while at rest, meaning that you can burn fat without doing a thing.  Caffeine speeds up the heart rate and also frees fatty acids stored in the body, making them more readily available for energy use.  Also, green tea contains a compound called ECGC that may help to boost your metabolism by speeding up the nervous system. Green tea can also replace less healthy alternatives such as colas and excess coffee drinks which add calories to your diet.

6.  Water
How: Water helps to rid the body of toxins and chemicals that may be slowing down your overall metabolism.  By drinking at least 8 glasses of water a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.  Many times, our hunger is really just thirst in disguise since the symptoms of dehydration mimic those of hunger (weak, cranky, tired, etc.) A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Make sure that you are starting your day with a big glass of water and drink throughout the day not just all at one time.

7.  Soy beans: Either frozen in bags or dry-roasted
How: Soybeans contain lecitin, which helps your body keep your cells from accumulating fat. If you don’t have the time to steam them frozen, you can snack on dried or roasted ones.

8. Fish: Salmon, Tuna, Sardines
How: These fish all contain large amounts of omega-3 fatty acids which, besides being incredibly healthy, seem to affect metabolism.  Omega-3s alter levels of leptin, a hormone in the body which directly influences metabolism and determines whether you burn calories or store them as fat.  Fish contain omega-3 fatty acids (EPA and DHA) found only in fish oils. Fish oil increases the levels of fat-burning enzymes in your body and decreases the levels of fat-storage enzymes. It’s also been shown to boost your metabolism by as much as 400 calories per day. Fish like mackerel, salmon and trout are great sources of omega-3, but you can also take capsules (take at least 300mg).

9. Lean Proteins: Lean Beef, Chicken and Turkey
How: All lean meats help to speed up the metabolism and burn more fat simply because they require so much energy for complete digestion. Studies have shown that people who follow a high-protein diet burn twice as many calories after a meal as people who follow a high-carbohydrate diet.  In addition, eating protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

10.  Spicy Peppers: Jalapenos, Habaneros, Chili peppers
How: Studies show that the chemical compound capsacin, found in peppers, speeds up your heart rate and metabolism.  Eating a very spicy meal can actually speed up the metabolism by about 25 percent for up to 3 hours.  Keep Tabasco sauce on the table to spice up everything from scrambled eggs to soup to pasta. 

11.  Pistachios
How: Studies show that pistachios fight weight gain by slowing down rises in blood sugar levels and curbing hunger.  Nut consumption in general is associated with a lower body mass index and has not been associated with weight gain.  Pistachios have a significant amount of protein and are among the highest fiber nuts which slow down digestion, and keep you feeling fuller longer than low-protein, low-fiber snacks.  You also get a lot of nuts for a one ounce serving which helps psychologically.  For a 1-ounce portion of pistachios, you get 49 pistachios versus only 23 almonds and 18 cashews (in an equal one ounce portion). 

12.  Apples and Pears
How:  Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

13. Soup
Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.  Just make sure to avoid soups made with cream or loaded with pasta or potatoes.  Aim for broth based soups filled with vegetables for a low-calorie and filling meal or appetizer. Miso soup, vegetable soup and bean soups are all great options.

14. Broccoli
How: Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.  Try it chopped in your salad, or sautéed and used in an omelet or as a side dish.

15. Garlic
How: Garlic is a blood thinner but also seems to have the ability to break down fat. Most people can take it or leave it, but by adding garlic to your diet, even in amounts you cannot detect, will help you in your fat-burning goals and get a number of other benefits. Garlic is also a diuretic.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

How do water and fiber help make certain foods more filling?

If a food is considered to be energy dense, that means it has a lot of calories in a small amount of food. On the other hand, foods with low-energy density pack the same number of calories into a much bigger serving size. Two things that add bulk to a food without adding calories (and therefore make it more filling) are water and fiber.

Many fruits and vegetables have high water and fiber contents, making them the ultimate low- calorie filler.  As well, foods that are high in fiber, such as whole-grain products, can take longer to digest, making you not only feel full, but for a longer period of time. High-fiber fruits such as apples, strawberries and blueberries consist of at least 80 percent water. Carrots, zucchini and spinach are also high in fiber and water.

What kinds of healthy foods are most satiating?

Fiber: Anything containing fiber is your best bet. Fiber slows down gastric emptying, allowing you to feel fuller for a longer period of time after a meal.  High-fiber foods have little effect on increasing serum glucose levels. Since fiber is indigestible, it adds no calories to your diet.  Adding fiber-rich foods to your meals bulks them up (think larger, more filling portions), without adding excess calories.  Fiber allows you to feel fuller and more satisfied even on fewer calories, making weight loss easier to achieve.

Carbohydrates: Focus on eating complex carbohydrates which have more fiber and nutrients, and typically fewer calories, for example; whole-wheat bread, whole-wheat pasta, oatmeal, whole-grain cereals and brown rice.

Water: Many fruits and vegetables are high in water, which provides volume, but not calories. Grapefruit, for example, is about 90 percent water, and has just 39 calories in a half-fruit serving. Carrots are about 88 percent water, and have only 52 calories in 1 cup.

Fruits: Another prevailing source of fiber is fruits. Fruits have fiber, vitamins and minerals, and satisfy a sweet tooth without excessive calories (60 calories per serving).  Choose fruits with the most amount of fiber.  Opt for high-fiber fruits like an apple, pear or berries.

Vegetables: Vegetables are also low in calories (25 calories/cup), and high in fiber, vitamins, phytochemicals and antioxidants. Some high-fiber options include broccoli, cauliflower, asparagus, artichoke hearts and hearts of palm. Remember: The more fiber a food has, the fuller you will feel on fewer calories.

Protein: Researchers at the University of Washington found that people who eat a 30 percent protein diet ate 441 calories less each day than those on a 15 percent protein diet. This includes foods from both plant and animal sources. The best choices are those that are high in calories, but low in fat. Always select lean proteins like fish,  white-meat poultry, fat-free dairy products and egg whites. Protein such as legumes, beans, peas and lentils, are also good sources of fiber.

Can you suggest any strategies that might help a person who is concerned with his or her weight achieve fullness without loading up on unhealthy food choices? 

Hunger can be a major obstacle for many people who are trying to lose weight. But incorporating foods into your diet that give you more bang for your buck can be a strong strategy for beating hunger pangs.

Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistant, leading to improved energy throughout the day.  In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food itake. 

Eating 3 meals and a snack a day keep your metabolism working throughout the day leading to more calories burned daily.  Eating at regular intervals also helps to keep your sugars from dropping too low, therefore avoiding the symptoms of hypoglycemia, which tend to lead to overeating.

Begin lunch or dinner with a broth-based, vegetable-filled soup or a large salad with a small amount of low-fat or fat-free dressing. Research from Penn State shows that people who eat soup and salad at the start of a meal wind up taking in fewer calories all day than those who skip them. These foods take longer to eat and curb your hunger. This will ultimately prevent you from overeating your main dish as well as night time overeating.

It may be difficult for some people to recognize when they are actually “full.” What are some signs that indicate fullness/satiety?

One can begin by thinking about how you are feeling while you are eating. This takes a conscious effort. Once you’ve eaten some of your food, consider asking yourself some of these questions:

• Is my hunger beginning to settle?
• Does the food still taste good?
• After a few more bites, am I beginning to feel satisfied?

Try stopping about halfway through to determine if you’ve had enough.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

MYTH: EATING AFTER 8 CAUSES WEIGHT GAIN
The reason most people think that eating at night causes weight gain is because people tend to eat extra at night, not taking into account what they have already eaten during the day. Well, the way it works is that at the end of the day, the more calories you eat, the more weight you gain — regardless if it’s during the day or at night.  Even the healthiest foods, when eaten in greater amounts than needed for energy, will be stored as fat. It is not possible to circumvent the laws of thermodynamics and energy balance. It all comes down to calories in vs. calories out.
However, the reason most people do gain weight from eating at night is because they have a late dinner after not eating for a long period of time. This makes it hard to make good food choices and also to keep portions in control. You may end up picking up a slice of pizza or two whereas if you weren’t as hungry you would have time to cook a healthy dinner without sabotaging your diet.

The second concern that comes with late night eating is “mindless” snacking in front of the TV or hanging out with your buddies. People tend to pig out on ice cream, cookies, or pizza (not on celery and carrots) and this leads to weight gain because it is usually extra calories taken in.

So aim to spread your calories throughout the day and if you do have to eat a late dinner, don’t worry about it leading to weight gain as long as you have not overeaten during the day.  Try and eat most of your carbs during the day (carbs are used for energy so eat them at breakfast, lunch and snack to fuel your activities: work, school, gym, etc). At night, focus on eating protein and vegetables since most likely your lying around and don’t need the energy from carbs.

MYTH: SUGAR MAKES KIDS HYPER
This is a huge myth. It has even spawned a popular phrase:  “sugar buzz.” But when researchers put it to the test, they found no evidence that sugar led to hyperactivity in kids or adults. Researchers found that hyperactivity of children at parties or any type of festivity is from the environment they are in. In fact, in one study published in the New England Journal of Medicine, they gave some kids sugared foods and gave others foods with artificial sweeteners. Their parents and the researchers didn’t know who was eating sugar and who wasn’t. They monitored the kids for things like irritability and hyperactivity and they found no difference. 

Another cause for hyperactivity could be from caffeine found in soda or even chocolate. Sugar may have an effect on kids with established hyperactivity, but it won’t make a non-hyperactive child become hyperactive. All sugar will do will increase your energy level, but it won’t cause hyperactivity. Many people still blame sugar for their children’s “wild” behavior, but technically speaking there is no science that proves this.

Any food that affects blood-sugar levels can create an adrenaline surge, which will lead to a burst of energy. However, many kid-favorite, sugary snacks are lacking fiber which is the  reason why your child may become hyperactive.  So if your child is often bouncing off the walls of your home, simply swapping an orange for orange juice or high-fiber cereals for sugared varieties, will keep their blood sugar levels normal.

MYTH: SWALLOWED GUM STAYS IN YOUR BODY FOR 7 YEARS
For the most part, gum is as indigestible as a paper clip. Gum is made from gum resin, flavoring and sweeteners. The human body cannot digest gum resin. Many of us were told as children that it would stick to our insides for seven years, but that is absolutely not true. Our bodies move indigestible material through our digestive systems and out of our bodies in bowel movements.

Many people don’t realize this, but chewing gum can cause bloating because it causes you to swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion.

There is absolutely no nutritional benefit to gum. Sugar-free gum often contains sorbitol. Sorbitol is a sugar substitute that acts as a laxative, which draws water into the large intestine. As little as four sticks of sorbitol-containing gum can cause bloating and abdominal pain.

MYTH: ORGANIC FOOD IS HEALTHIER THAN CONVENTIONAL FOODS
According to The Institute of Food Technologists, organic food is no healthier than conventionally grown foods. Organic food means that its ingredients were grown without chemical pesticides, fertilizers or insecticides. It’s healthy because there are no chemicals, but organic doesn’t necessarily mean the food is nutritious.

Of course, even organic or all-natural food can pack on pounds. So be careful you don’t get carried away.  Take organic potato chips and cookies for example. Over eating these will still make you fat!

Considering organically-grown food can cost more than twice as much as conventionally-grown food, sticking to a diet rich in whole grains, lean protein, fruits and vegetables is your best bet to your healthiest and happiest diet.

MYTH: RAW VEGETABLES ARE ALWAYS BETTER THAN COOKED VEGETABLES
Not so. The amount of nutrients you get from vegetables can differ for a number of reasons, such as how long you store them and how (or if) you cook them. Although cooking vegetables can lose nutrients, cooking can sometimes increase the amount of nutrients available to the body. An example of this is the antioxidant lycopene in tomatoes. Cooking tomatoes releases more lycopene than is available in raw tomatoes.  In addition, in January, a report in The Journal of Agriculture and Food Chemistry concluded that cooking carrots, zucchini and broccoli was better than eating them raw.

Loss of nutrients can occur in cooking because some vitamins, like vitamins B and C, dissolve in water. Some can be lost if the vegetables are boiled for too long. Steaming or stir-frying helps retain the vitamins when you cook vegetables. The fact of the matter is vegetables are powerhouses of nutrition, no matter which way you eat them. Whether raw or cooked, five servings of vegetables a day are recommended for good nutrition.

MYTH: CARBS MAKE YOU FAT
One of the greatest diet myths is that carbs make you fat.  Nothing can be further from the truth. If the only thing you ate all day was a bagel, that bagel would not make you fat.  It’s not that carbohydrates make us fat; it’s the quantity we eat which packs on the pounds. For example Italians live on pasta. Yet they eat pasta as their starter-primo piatto, which consists of 1 ½ cups equaling 375 calories. Then they follow with a segunda or main course of lean meat or fish and vegetables.

In the United States, on the other hand, we most often eat pasta as our main course. A typical main course serving of pasta in this country is about 4 cups, or 1,000 calories. Big difference! 

The secret to eating carbs and shedding pounds is eating high-fiber carbohydrates. Fiber is the zero calorie, indigestible component of carbohydrates. The more fiber a food contains, the less digestible carbohydrate there is. It is the net carbohydrate, not the total carbohydrate that gets converted and stored as fat.  High-fiber carbohydrates have lower net carbohydrates than foods that contain no fiber. In addition, fiber adds texture, bulk and chewing satisfaction, which aids in consuming fewer calories, yet still feeling full. Choose whole grain breads, cereals, fruits vegetables, and legumes to fill your tank without gaining weight. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Q:  What are the best foods to eat before and after a workout?

A:  When starting an exercise regimen, it is important to understand how to fuel up before and after your workouts. You don’t want to eat too much food before exercising, because that may cause you to become nauseous or crampy.  You want your snack to digest quickly and you want it to supply a sufficient amount of energy — and that is exactly what complex carbohydrates do.  If you are working out early morning, try having a small snack an hour or two before your workout.  If you are working out after lunch, make sure to wait 3-4 hours after eating a solid meal.  Some tasty and healthy snack ideas include, half a high-fiber English muffin with a tbsp of peanut butter, ½ a whole wheat turkey sandwich. 1 oz. pistachios and a pear, gnu flavor and fiber bar, and 1 cup non-fat yogurt with ½ cup high-fiber cereal.

If you are not careful after your workout, you could end up eating more than you burned at the gym — so why bother working out in the first place? After a workout, and before grabbing something to eat, try drinking some water. The symptoms of dehydration are similar to hunger: Feeling tired, weak and shaky.

Another benefit of drinking after a workout is that you replenish fluids that were lost through sweating. When it comes to a post-workout snack, aim for a combination of protein and complex carbohydrates.  Protein is essential for repairing and building muscle, and the complex carbs will help replenish your energy stores.  Great choices would be an apple with string cheese, a slice of whole wheat toast with peanut butter, or a ½ cup cottage cheese with 1 cup berries, 1 cup baby carrots with ¼ cup hummus, and Starkist Lunch To-Go tuna kits (omit the crackers) and 4 whole grain high-fiber crackers — all of which contain less than 200 calories.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Sushi bars are the fastest-growing restaurant segment of the ethnic food industry. That’s good news for Americans, because if you’re in search of a healthy meal, Japanese food fits the bill. Traditional Japanese food is one of the healthiest fares, most often prepared with little oil and features ingredients like tofu, rice, seaweed, noodles, vegetables, and small quantities of fish, chicken, and lean meat. Most sauces are low-fat, and made with a base of broth, soy sauce, or sake. But beware! As sushi becomes more and more mainstream, many rolls are being created to suit the high-fat palette of American diners. Nowadays, cream cheese, tempura flakes, mayonnaise, and deep-fried fish, are popular ingredients in sushi rolls.

With these recent additions, it has become quite easy to walk out having consumed 1,000 calories without even realizing it. Below are some ways you can enjoy eating out at your favorite Japanese restaurant while sticking to The F-Factor Diet.

Here are some of my tips:

1. Start with a soup and salad.  Beginning your meal with a miso soup (50 calories) and a house salad with ginger dressing (110 calories), or seaweed salad (110 calories) fills you up and prevents over eating during the main course. Even if you’re not necessarily in the mood, trust us and order it! While edamame can be a healthy snack, the calories quickly add up; a 4 oz serving provides 170 calories and 6 grams of fat.

2. Roll it with cucumber.  A typical roll of sushi is prepared with one cup of rice (3 servings of carbs) to coat the seaweed. This one cup of rice provides 240 calories, and that’s before anything else is even added. Ask for your roll to be wrapped in cucumber instead of rice to save hundreds of calories.

3. Limit the rice.  If you are craving rice with your sushi, be assertive and request “light rice” (less rice). Take it a step further and request brown rice, when possible, for an extra-fiber boost. If you’re ordering two rolls, get one with rice and the second roll wrapped in cucumber.

4. Keep it simple.  Avoid battered and fried ingredients, including anything “tempura” or “crunchy.” Tempura is not only battered, but deep-fried as well. One shrimp tempura roll contains 544 calories and 13 grams of fat! Also, avoid the mayo typically found in “spicy” versions of common rolls like tuna, spicy salmon, etc. Each tablespoon of spicy mayo packs an additional 100 calories and 11 grams of fat into the roll.

5. Order sashimi.  Sashimi is low in calories, high in lean protein, and contains zero servings of carbohydrates. A one-ounce piece of tuna sashimi contains only 35 calories while a one-ounce piece of salmon sashimi contains only 55 calories. Aside from being low in calories, you also get the benefits of omega-3 essential fatty acids.

6. Healthier options.  Look for broiled, grilled or steamed items. Some examples of healthy options are sunomono (various seafood in vinegar sauce), tuna tataki, carpaccio and oshitashi (steamed spinach with soy sauce).

7. Ask for low-sodium soy sauce.  While salt contains zero calories, too much can increase blood pressure and can leave you feeling bloated. To counteract the sodium, make sure to wash your meal down with plenty of water.

*F-Factor Best Bets

Sample meal for dining in a Japanese restaurant during step 1:

• Green salad with ginger dressing

• Miso soup

• Sashimi dinner: 3 pieces tuna, 3 pieces yellowtail, 3 pieces salmon, 3 pieces shrimp

• Green tea

 Total carbohydrate: 0 grams

Total fiber: 3 grams

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Barack Obama has just become the President of the United States, which is a 24 hour job, 7 days a week, for the next 1,460 days.  One may say becoming president is quite a stressful job.  Stress compromises our immune system which can ultimately result in cardiovascular disorders, diabetes and hypertension. Stress also increases heart rate and blood pressure, just to name a few. Also, stress can alter your blood sugar levels, leading to mood swings, fatigue and hypoglycemia. To avoid these risks, one essential ingredient Obama must fill up on is fiber. According to the American Dietetic Association the average American should be receiving 20-35 grams of fiber daily, but are currently only receiving between 9-11 grams.  Many studies have shown that increasing your fiber intake will reduce the risk for cardiovascular disease, diabetes, cancer and hypertension. Maintaining a healthy lifestyle is essential for President Obama.

Here are some tips to provide Obama the strength and ability to lead our country:

Fill up on fiber and protein.
Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistent, leading to improved energy throughout the day.  In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food intake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, which eventually leads to overeating. Lean protein like grilled fish, which is often a choice for Obama, helps to fill you up on few calories without filling your glycogen stores. Instead of legs and thighs, try buying chicken breasts, which will save you countless calories and unsaturated fat. Switch from chop meat to lean, ground turkey. Choose lean cuts of meat like sirloin and filet and steer clear of marbelized fat meats.

Eat more fruits and veggies.
While reports have said that Barak Obama enjoys high fiber veggies like broccoli and spinach, by simply adding more produce to his diet, he will find that he’ll begin eating less and thereby maintain a healthy weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit adds bulk and satiety to any diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some other fiber rich choices include cauliflower, artichokes, heart of palm, apples, berries and pears.

Don’t skip breakfast.
Although being President barely leaves one time to breath, Obama must take a minute to eat breakfast. Recent research shows that eating breakfast can actually help you shed pounds by jump starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories. Switching from white bread to whole wheat as well as from white rice and pasta to brown rice and whole wheat pasta, will not only save you calories, but provide you with fiber and essential nutrients.  Some delicious and satisfying breakfast options include a high-fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

Eat 3 meals daily. 
Although this may be difficult for someone who has to run a country, eating at least 3 meals and a snack daily is a must. Eating throughout the day helps to keep your blood sugar from dropping too low, therefore avoiding the symptoms of hypoglycemia which tend to lead to overeating. Having lunch mid-day is a great way to incorporate more fiber into your diet, as well as keep you feeling fuller, longer and prevent you from overeating at late-night meetings. Your best bet for dinner is to start with a broth-based vegetable soup and a small salad with the dressing on the side.  This combination helps to provide you with both protein and fiber, and fills you up while adding a minimal amount of calories. You’ll find that you will fill up quicker, and hold off temptations for seconds.

Enjoy snacks.
Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence — it’s an important part of your diet. Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. Carb-only snacks raise your blood sugar quickly then cause it to drop below normal. When that happens, you tend to eat anything you can get your hands on. However, what you choose as a snack can make a big difference on your energy and your mood. And often what most people choose is too high in calories and fat and leaves you hungry soon after. Snacks should be between 100-200 calories, which is just enough to satisfy you without sabotaging your health. They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. Sample snacks include, 1oz. of pistachios with 8 dried apricots, Gnu Flavor and Fiber Bar, or a pear with 2 tablespoons of peanut butter.

Don’t drink your calories.
Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level meaning your drink will not fill you up. Stick with calorie free beverages like unsweetened iced tea, water and Crystal Light flavor packets.
In addition, reports say Obama has a few favorite drinks and foods that he often can be found sipping or munching. These are all a great addition to any healthy diet. Some of these include:

Fiji Water: Water is important for all bodily functions, and staying hydrated helps fight fatigue while helping you stay in shape by avoiding any excess calories or carbohydrates. Obama can often be found sipping Fiji water. Fiji water is a smart choice because it contains naturally- occurring electrolytes for optimal hydration, unlike purified water which adds them.

Cuties: One of Obama’s favorite snacks is Cuties. These are small, simple, super sweet and seedless, making this a perfect snack for Obama to have while jetting on Air Force One or simply hanging with his girls in the Oval Office.  Cuties are the newest addition to the orange family. Two of these cute little mandarins contain 4 grams of fiber, 400 milligrams of potassium and 300 percent of the daily value of vitamin C.

Pistachios: While consuming all types of nuts can lead to an excess of calories, with pistachios you get more bang for your buck.  A 1 oz. serving of pistachio nuts is equivalent to 160 calories and 49 nuts.  This is compared to 23 almonds or 18 cashews for the same amount of calories. Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6, which studies have shown to be a stress fighter. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy monounsaturated fats, which have been shown to lower cholesterol.

Spinach: This is a great way to combat stress. It is rich in beta carotene, which helps boost the immune system. The body converts beta carotene into vitamin A, which itself has anti-cancer properties and immune-boosting functions. Spinach also contains iron and folate which can help reduce the risk for heart disease.

Broccoli:  Another one of Obama’s favorite vegetables is broccoli. Nutrition experts at the University of Pennsylvania School of Medicine say having a daily dose of vitamin C can help alleviate stress because it is a prevailing antioxidant used to keep the body healthy.  So continue filling up on broccoli and other high-fiber vegetables.

Protein Bars: Thank goodness for protein bars! These convenient, pre-packed, pre-portioned meals that are simple, mess-free and portable, are the perfect snack for the President of the United States of America! With so many different brands on the supermarket shelves, grabbing one while on the run is a simple way to satisfy your hunger… NOT SO FAST!!! Many of these “energy bars” although marketed as “healthy” are simply glorified candy bars. Gnu flavor and fiber bars are one of your best options. Gnu bars have less than 150 calories and 3 grams of fat, but contain 12 grams of fiber — nearly half of the daily recommendation. These high-fiber, low-fat bars are a savior when you’re in a car, at the office or the gym. Choose from any of their 5 tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut, and orange cranberry.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

I feel bloated and am dreading getting into my bathing suit this weekend—can this be due to excess water weight and is there anything I can do to get rid of it? 

A:  There are a few reasons your body may be retaining extra water. One may be that you had a high sodium meal.  Sodium holds up to 50 times its weight in water and consuming more than the recommend 2500mg (1 tablespoon) of sodium each day is sure to leave you bloated.  To limit your sodium intake stay away from foods like canned soups, fast foods, and cured meats. In addition, many Asian cuisines such as Chinese and Japanese food rely on ingredients such as soy sauce, fish sauce and MSG which all contain large amounts of sodium. 

Another culprit is eating too many simple carbohydrates (think white bread, white rice, white pasta, cookies, chips, etc).  Carbohydrates get broken down into glucose and get stored as glycogen for energy.  In order to be stored, a water molecule must attach to glucose. Therefore, the more stored carbs = the more stored water = water weight and bloating.  To help combat this, choose high-fiber carbohydrates.  Since fiber is indigestible, the less net carbohydrate there is, and the less glucose to be stored.   This helps to decrease water retention and also promotes weight loss.  Sources of high-fiber carbs include whole grains, seeds, nuts, fruits, vegetables, beans, and legumes.

On that note, if you feel like you are retaining water and that is causing your bloat, don’t despair.  Water weight-gain is not body fat and is only temporary.  Although it may sound counter-intuitive, drink more water.  If you drink more water it will help flush out the sodium and the bloat.

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.