You’re standing in the cereal aisle and faced with a difficult question – do you pick the package touting whole grains or the one with the “Sensible Solution” banner?  The one suggesting it’s a “Smart Choice” or displaying a “Smart Spot?”

Recently it seems that in an effort to make grocery shopping easier, a few too many cooks got into the kitchen and made a royal mess of it all.  The tricky part is that each of the aforementioned nutrition labeling systems, along with many others, has its own set of criteria.  They’re similar, yes, but none are perfect and they can certainly be a confusing eye-sore for those trying to get in and out of the store quickly. 

There is some good news.  The Food and Drug Administration, which regulates nutrition labeling, is working to update the famous (infamous for some) black and white Nutrition Facts Panel found on the majority of items in the grocery store.  Better yet, the FDA is planning to come down hard on the food companies that make their products look healthier than they actually are.  The FDA’s ultimate goal is to create a uniform labeling system and establish industry wide standards for  nutrition claims.  In the meantime, we’ll take a look at what’s out there today.

Nutrition labeling systems have actually been around since the mid-90s when the American Heart Association launched the Heart Check label to promote heart healthier food products.  PepsiCo and Kraft Foods followed about a decade later with their Smart Spot and Sensible Solution products respectively, which indicate “better for you” items.  Other large corporations followed suit with their own versions, and recently supermarket chains have launched their own campaigns, with their own criteria, with their own objectives of highlighting the best of the best when it comes to more waistline-friendly products.

The trouble is, we’re not comparing apples to orange, but rather Cocoa Krispies to…Fruit Loops.  

In an already overwhelming supermarket, the plethora of nutrition labeling separate from the FDA regulated Nutrition Facts Panel only makes matters worse.  So what should you do?  Keep in mind that each labeling system has its own standards for determining which products get stars or flags or thumbs up or what have you; each system also has slightly different priorities– heart healthy vs. low carb vs. low calorie vs. MUST SELL THIS.  Regardless of the standards used (some are published, but most are not) you need to keep the bigger picture in mind.  

For example, when shopping for cereal go with what you know -  a good source of fiber without lots of added sugars, and avoid the word “cookie or cocoa” in the title.  If you’re shopping for soda go with diet, if you want pasta look for whole grain, if you want something sweet focus more on portions sizes than anything else.  Get the chocolate cake if you crave it, but only eat a small slice or buy pre-portioned “diet” desserts if you don’t trust your will power. 

Most importantly, go in with a list, and come out with what was on your list.  Plan meals ahead to save money, time and calories.  Whenever possible, avoid the middle aisles.  Focus on the perimeter– dairy, meat, deli, and produce.  And when in doubt, keep Michael Pollan’s mantra in your head: “Eat food.  Not too much.  Mostly plants.”

Stay tuned next week for Part II where we’ll take an even closer look at label claims and % Daily Value. 

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.

What happens when you’re sick of the usual breakfast options, are too busy in the morning to prepare one or simply don’t like breakfast foods? With a little imagination, your first meal of the day can be one of the best. Don’t be afraid to include some unorthodox breakfast foods. Just remember breakfast is an imperative part of losing weight. Breakfast jump starts your metabolism for the day.

Studies show that breakfast eaters burn calories more efficiently throughout the day than non-breakfast eaters. In addition, breakfast eaters are more likely to be thinner than non-breakfast eaters. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories.  Below are some healthy and tasty options for your morning meal:

I hate breakfast foods:
There are no written rules about what foods to eat and when you can eat them, so go ahead and mix your meals up. Freeze your leftovers and pop them in your microwave for breakfast. You may be surprised that a whole-wheat slice of pizza with veggies and low-fat cheese is a well-balanced combination of fiber and protein which will keep you feeling satisfied till lunch.

Breakfast foods are boring:
Breakfast doesn’t have to be a bowl of cereal and milk.  For a breakfast that will fill you up without filling you out, create your own omelet by using egg whites with a side of whole wheat toast. Spray a pan with Pam or use a non-stick frying pan, and dice up any of your favorite fiber-filled veggies like, spinach, broccoli, onions, mushrooms, peppers etc. and low-fat cheeses. 

Make oatmeal your way. Feel free to add a splash of skim milk; it’ll thicken up the oatmeal and add just the right amount of flavor. Try mixing in a handful of fruit such as blueberries, chopped up apples or bananas, 2 tablespoons of dried cranberries, raisins, or chopped up walnuts or pistachios. You can also add 1 teaspoon of honey or brown sugar if the oatmeal has no added sugar already

I eat at the office:
Don’t grab the donut at your 9 am meeting! An office boardroom can wreak havoc on anyone’s efforts to eat healthy. Take advantage of your office refrigerator and stock it with non-fat yogurt, fat-free cheeses and skim milk. Pair these with instant oatmeal packets and high-fiber cereals that you can keep in your desk drawer for the perfect breakfast combination.  You can also create your own healthy trail mix to keep stashed in your bag.  (Think high-fiber cereal, whole-wheat pretzels, peanuts, and raisins)

I need caffeine:
Coffee alone, if made with nonfat milk, contains some protein, but has no fiber. Often one pairs their coffee with a muffin or donut which will only satisfy you in the short term and add 600 calories to your day.  Pairing your coffee with a fiber food is your best bet. Some delicious options are GNU Flavor and Fiber bars or 4 fiber crackers with peanut butter and sugar-free jelly.

I’m always on the go:
If a fast food restaurant is usually your first stop in the morning before your hectic day begins, be very careful. There are about 400 calories in a bagel before any toppings are spread on it.  Prepare your breakfast the night before. Wrap up your favorite veggies, egg whites and lean protein in a whole-grain tortilla. Stick it in the fridge and in the morning you have your very own on-the-go breakfast burrito.

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

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.  Sure it is easy to get a bag of chips from the vending machine, a muffin from the deli, or a refreshing smoothie from Jamba Juice, but these snacks can have well over 300 calories and leave you hungry soon after.

The snacks below contain no more than 150 calories, which is just enough to satisfy you without sabotaging your diet.  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.  According to the American Dietetic Association, the average American should be receiving 20-35 grams of fiber daily, but currently, most of us only receive between 9-11 grams.  So in order to keep your energy levels high, snacks are an essential part of the day. 
 
1. 8 Dried Apricot Halves with 1 oz. Pistachios
Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6. 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. Shelled pistachios contain the least calories because the shells take up most of the volume of 1 cup.  Cracking them open allows you to be conscious of what you are doing and therefore slow down consumption time, which can enable one to curb their caloric intake dramatically. Pair this salty crunch with a chewy fruit, like dried apricots which also contain fiber, while promoting good vision through vitamin A.

2. ½ Cup Fiber One Cereal with  Fage 0% Total Greek Yogurt and Splenda with Fiber
One of the most popular snacks is a granola yogurt parfait. Although it is often thought of as a healthy fiber-rich food, granola only contains a measly 2 grams of fiber, and is usually loaded with calories and excess sugar. Swapping granola for Fiber One will not only save you over 100 calories, but provide you with a whopping 14 grams of fiber in ½ cup. Mixing this cereal into Fage Yogurt, which contains 18 grams of protein, will fill you up without filling you out. For an extra boost of fiber, flavor it with Splenda with Fiber, a no-calorie sweetener that provides you with one gram of fiber and a sweet bite. 

3.  1 Individual Size Jell-O Mint Chocolate Fudge Sugar-Free Pudding  Snack with 1 Cup Strawberries and a Dollop of Whipped Cream
How many of us are guilty in indulging in ice cream sundaes? A haagen- daaz mint chip dazzler contains 1,270 calories, that’s as many calories as some may eat in a day.  For the same amount of calories you can have 10 of these fudgy low- cal treats.  Many people don’t realize that pudding is a great source of calcium. Paired with strawberries, which are a great source of fiber, this treat is sure to curb any craving in addition to curbing your hungry. And you can never go wrong with a creamy dollop of whipped cream.

4. Starbucks Tall Skim Cappuccino with 1 Quaker Chewy 90 Calorie Granola Bar Dark Chocolate Cherry
Never drink your calories! By ordering non-fat milk in your coffee beverages you will instantly “skim” your calories and fat while still receiving the same benefits of protein and calcium. You may think a muffin is the perfect compliment to any warm beverage, but be wary that a store bought muffin contains over 400 calories causing havoc on your diet. Instead, pair your creamy cappuccino with a Dark Chocolate Cherry granola bar. Not only is this piece of chewy goodness 90 calories, but contains heart-healthy antioxidants in every bite.

5. Gnu Flavor and Fiber Bar
Thank goodness for energy bars — convenient, pre-packed, pre-portioned meals that are simple, mess free and portable! 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 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 five  tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut and orange cranberry.

6. 1 Bag 100 Calorie Popcorn with Parmesan Cheese
Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber. That is a savings of almost 400 calories from getting a small bag of buttered popcorn. Popcorn contains an amino acid known as serotonin, which has been said to boost feelings of happiness and calmness — so pop on in the microwave, for those times your feeling blue.  For bold and sharp flavor, sprinkle parmesan cheese which is low in calories and adds a boost of protein.
 

7. 4 GG Bran Crispbread High-Fiber Crackers with 1 Wedge Laughing Cow Cheese, and 1 Ounce Smoked Salmon
This is a deliciously satisfying healthy alternative to the classic bagel and lox. One cracker contains 12 calories and 5 grams of fiber, and gives you a satisfying crunch, as opposed to a high calorically-dense bagel.  Instead of using artery-clogging full-fat cream cheese, spread with a lighter and tastier Laughing Cow wedge. To really complete this snack, top with 1 ounce of smoked salmon — this contains heart healthy omega-3s. Not only will this snack allow you to feel full on few calories, but studies show omega-3 fatty acids can also better your appearance by making skin glow and hair shine.  How’s that for a girl’s best snack?

8.  Thomas’ High-Fiber English Muffin 1 Tablespoon Peanut Butter and Sugar-Free Jelly
There’s nothing like a good old peanut butter and jelly sandwich. However, your childhood favorite prepared on white bread contains excess calories and very few nutrients. Choosing half of a Thomas’ Light English Muffin, which is filled with hearty whole grains, fiber and protein will instantly provide you with more essential nutrients and cut the calories in half. Peanut butter is a great source of monounsaturated fat which not only lowers cholesterol, but also slows down digestion to help keep you feeling satisfied. Just be wary that although peanut butter is a healthy fat it still is fat, and calories can quickly add up, so only spread 1 tablespoon full. Top with any flavor sugar-free jelly for a healthy twist on this classic sandwich.

9. 1 Cup Baby Carrots with ¼ Cup Hummus
The crunchy texture and sugary taste of carrots makes for a great snack. Carrots are an excellent source of beta-carotene, vitamin A  and many other beneficial vitamins and nutrients. Carrots have a reputation of helping one see better and reduce risks for many diseases; but carrots are also erotic stimulants because of their phallic resemblance.  Hummus is made from chickpeas which have poly- and monounsaturated fats, which are beneficial to your health. Plus, you get the added boost of fiber. So start dipping!!

10. 15 Baked Tostitos Scoops (1 oz.) with  2 Tablespoons Bean  Dip
This is a great snack to serve at a party. The usual choice of potato chips and onion dip is a combination of greasy, fried carbohydrates and trans fat.  Instead, try serving Baked Tostitos scoops, which will satisfy your craving with a fraction of the fat that potato chips have, and the bean dip is loaded with fiber and protein, making it a figure-friendly combination with every scoop you take.

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.

Of the nearly two thirds of U.S. adults surveyed, 64 percent agree that they are filled with greater joy soaking up the summer sun, then bundling up in winter coats. According to studies done at Cornell University, the winter blues and its more severe foil, Seasonal Affective Disorder (SAD), affects about four times as many women as men.

Although the science is still relatively new, research has begun to reveal how mindful eaters can choose their fuel to help achieve or maintain a desired mental state.  Our moods are linked to the production or use of certain brain chemicals. Scientists have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

So the next time you want to change your mood, take a walk to the kitchen — it might just save you a trip to the therapist!

To ease feelings of depression:  Eat more fish!  Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms.  A recent study showed that eating fish twice a week was associated with lower risk of depression and suicide. Magnesium, can also ease symptoms of depression. Enjoying a bowl of whole-grain cereal and soy milk topped with walnuts will supply you with magnesium and increase your intake of omega-3 fatty acids, which will ease your frame of mind into the afternoon frenzy when your kids come home.

To get out of a bad mood: A lack of selenium can cause bad moods. Individuals suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Pistachios, salmon, and shitake mushrooms can instantaneously get you out of this funk.

When you want to feel pleasant and alert: Eating foods that stimulate the release of dopamine may produce enjoyable feelings. Phenylnine is an essential amino acid found in the brain and blood that can convert in the body to tyrosine, which in turn is used to synthesize dopamine instantly increasing your energy and alertness. Start your morning off with a bowl of hot oatmeal to warm you up try adding skim milk and sliced bananas to add a boost of dopamine and to leave you feeling happy throughout the day. Breakfast is a must because it provides glucose to your brain, making you mentally efficient and vigilant.

When you want to feel happy:  When we don’t get enough exposure to sunlight our moods and physical health may suffer. More specifically, serotonin levels, a hormone associated with elevating your mood rises when you’re exposed to sunlight. So we often feel sad during the darker, winter months.  An amino acid, tryptophan helps raise serotonin levels in your body, causing you to feel upbeat once again. Eating foods that are high in tryptophan such as, simple carbs, low-fat cottage cheese, nuts, and chicken will help cure your winter blues.  A slice of whole-wheat toast with low-fat cottage cheese and jam is a sure way to boost your mood. 

Get Moving: Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on your mood. When we exercise our body releases endorphins that help us to feel happy, but it also has been shown to reduce stress, which often intensifies feelings of depression brought on by the winter blues.  It can also increase your joy by making your skinny jeans and little black dress fit better, and is there any greater feeling then that?!

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.