This makes the perfect combination of fiber and protein, helping you to avoid the mid-morning munchies and keep you feeling full all morning long.

Ingredients:
1 container (5.3 oz) Greek Yogurt (such as Fage 0%)
2-3 tbsp water
½ cup Fiber One cereal
½ cup strawberries, sliced
¼ cup blueberries
1 packet Splenda
Cinnamon (optional)

Directions:
1. Mix Greek Yogurt with water to thin it out.
2. Stir in Splenda and cinnamon to sweeten the yogurt evenly.
3. In a dish or tall glass, spoon 1/3 of the yogurt.
4. Top with strawberries and then ¼ cup Fiber One.
5. Repeat layer, but use blueberries for the fruit. Top off with last 1/3 of yogurt.

Serves 1

Nutritional Content: 187 calories ∙ 42 g carbohydrates ∙ 17 g fiber ∙ 16 g protein ∙ 1.2 g total fat ∙ 0 g sat fat ∙ 185 g sodium

Bon Appetite!

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.

Everyone’s mom seems to have a recipe for meatloaf.  But when a typical serving has around 500 calories and 35 grams of fat, I decided it was time for me to come up with a healthier version of this comfort food to serve my kids. My meatloaf is so moist  - and no one notices it is made from lean ground beef.  And by making this substitution you save about 200 calories and 15 grams of fat.   I think my mom would approve!

Ingredients:
• 2 pounds lean ground beef
• ¾ cup quick oats
• 1 egg
• 2/3 cup tomato juice
• 1 small onion, chopped
• ½ tsp pepper
• 1 tsp salt

Sauce:
• 1/3 cup ketchup
• 1 tbsp Dijon mustard
• 1 tbsp brown sugar

1. Preheat oven to 350 F
2. Mix all the ingredients together in a large bowl; shape into a loaf. Place into a 9” x 5” x 3” pan.
3. Mix sauce ingredients together and set aside.
4. Bake the meat loaf for 45 minutes. Remove from oven and pour sauce evenly over the top. Return the meat loaf to the oven and continue to cook for another 30 minutes.

Serves 8

Nutritional Contents
Per Serving:   319 calories, 11 g carbohydrates, 1 g fiber, 23 g protein, 20 g total fat, 8 g sat fat, 581 mg sodium

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.

Q: Is frozen yogurt a good summer treat? It tastes so good, can it really be that good for me?

A: Not necessarily.  As you said, it is a treat so you should treat it that way.  Many times it can actually pack in more calories and sugar than regular ice cream, especially if you opt for a bigger size because, why not? It’s low-fat isn’t it?

The frozen yogurt industry surged in the 1980s and early-1990s when Americans decided to completely cut fat out of their diets. This trend leveled off as a result of other fad diets such as the low-carb craze and products emerging on the marketplace. However, frozen yogurt is making a major comeback and everywhere you turn there is a Tasti D-Lite or TCBY.  Sure, it can be lower in fat than ice cream (before toppings!) but here are some helpful hints to make sure frozen yogurt is not packing on the pounds.

1) Frozen yogurt should not be a meal. It is not nutrient-dense and usually contains half of the calcium and less protein than you would get in a serving of yogurt from the dairy aisle.
Average non fat vanilla yogurt (6 oz): 8 grams protein and 250 mg calcium
Average frozen yogurt (6 oz): 5 grams protein and 100 mg calcium

2) Most frozen yogurts have zero grams of fiber. Therefore, if you eat it for lunch, you’ll be feeling ravenous in a few hours and your “healthy lunch” will have been a waste of calories. An average 16 oz (large) vanilla frozen yogurt with a side of granola contains about 500 calories, 10 g fat, and about 70 g carbohydrates! Instead, you could have eaten a turkey sandwich on whole wheat bread with an apple for half the carbohydrates (more fiber), higher quality protein, and more satiety until dinner.

3) Watch the toppings. While the yogurt may be non-fat, it does not mean adding crumbled Oreos will not have an effect on your waistline. Choosing Gummi bears and fruit with syrup doubles the sugar content of your yogurt, while granola and chocolate chips hike up your saturated fat intake. If you get a topping, stick to a regular serving of fresh fruit or dry nuts for some healthy fiber and protein.

4) Beware of portions. Many times, the serving size of the cup is much less than the actual amount of the fro-yo they dish out. Ask how many ounces are in a cup and tell them not to overfill. This way, you can keep track of how much you’re actually eating.

The bottom line is: When you do choose frozen yogurt, have it as a small-sized snack and choose healthier toppings.  We searched the country for the best frozen treat and found it at a small, but rapidly expanding chain in Connecticut. Gofer Ice Cream currently has three stores in Darien, Greenwich, and Stamford. They created a soft-serve, non-fat Gofer-Lite which, besides from being delicious contains 11 g fiber per 4 oz serving! I definitely approve this ‘ice cream’!

*My Favorites
Serving sizes below are for ½ cup or 4 oz. Notice, a small size cup is usually larger than 4 oz and the actual cup size served at each place varies, even within a chain.

*Keep in mind that a small weighs in at about triple these amounts! SO, if you’re craving Frogurt for a snack, ask them not to fill the cup over the brim.

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.

Don’t we all love that McDonald’s Egg McMuffin?  But did you know that it has more than 400 calories and 25g fat and NO fiber? 

My healthy version is tastier than the real thing, has more fiber and fewer grams of fat. I promise, you won’t miss a thing and you will feel fuller for longer!

 Here’s what you’ll need:

• 1 slice Canadian bacon
• 1 egg
• 1 slice Kraft Free American cheese
• 1 Thomas’ light multigrain English muffin

1. In a nonstick skillet, cook Canadian bacon until lightly browned on both sides. Remove from pan and set aside.
2. Spray pan with nonstick spray. Add egg and scramble.
3. While egg is cooking, place the cheese on one half of the English muffin and put both sides into a toaster oven to toast.
4. Remove English muffin from toaster oven, place Canadian bacon and scrambled egg on muffin, and top with the slice of cheese. Enjoy!

Serves 1

Nutritional Content
Per Serving:  248 Calories, 28 g carbohydrates, 8 g Fiber,  21 g protein,  7 g total fat,  2 g sat. fat, 861mg sodium

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.

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.

Beans—a whole host of varieties—have been part of the Latin American diet for centuries. And yes, it’s true: Beans are good for your heart! But there’s so much more. Beans are extremely beneficial in an antidiabetic diet because they rank low on the glycemic scale—unlike “staples” in the American diet like refined grains and baked goods, which often cause the inflammatory, hunger-inducing spike in blood sugar levels. They could even help with lowering the risk of colon cancer. Legumes (dried beans and peas) are also a major source of several nutrients—magnesium, potassium, folate, and cholesterol-lowering fiber—most often missing in Americans’ diets.

That said, here’s the second Latin powerfood on my list…

GARBANZO BEANS: These delicious beans are very high in fiber, which will improve your elimination cycles and support the growth of health intestinal flora. They are very low in natural sugar content, and high in complex carbohydrate content and protein, giving you a steady source of high-quality fuel for balanced energy throughout your day. They also have a warming effect on your body and a calming effect on your mind. Garbanzo beans are used in cooking throughout Latin America and the Caribbean.

Make sure to check back tomorrow when we tackle the Latin fruit category!

A typical store bought muffin can deliver close to 500 calories and no fiber. 

These muffins are only 158 calories and have a whooping 6 grams of fiber.  And they taste better than anything you’ll buy in a store!

1 ¼ cups whole wheat flour
¼ tsp salt
1 tbsp baking powder
½ tsp cinnamon
½ tsp nutmeg
1 ½ cups All-Bran extra fiber cereal
1 ¼ cups skim milk
½ cup honey
2 egg whites
¼ cup canola oil
1 tsp grated lemon peel
1 cup blueberries

1. Preheat oven to 400 F
2. Stir together flour, salt, baking powder, cinnamon, and nutmeg.
3. In a large bowl, mix cereal and milk. Let the mixture stand for two minutes to allow the cereal to soften.
4. Beat egg whites and add to cereal mixture. Add honey, oil, and lemon peel and stir to combine. Add the blueberries and then the dry ingredients and stir only until mixed.
5. Lightly spray muffin tin with cooking spray. Pour batter into muffin pan and bake for 20 minutes.

Makes 12 Muffins
Nutritional Content
Per Serving:  149 Calories  26 g carbohydrates  6 g Fiber  4 g protein  5 g total fat  0 g sat. fat  205 mg sodium

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.

Q:  I’m confused about the difference between whole wheat and whole grain? I thought that whole grain was supposed to be better. But, recently I bought some whole wheat rolls that had 5g of fiber, and the whole grain rolls had only 3g of fiber per serving. Isn’t more fiber better? What gives?

A:  Having “whole grains” is one of the most popular marketing claims and the most confusing.  Lately it seems that you can find “made with whole grains” on almost all products, including sugary breakfast cereal. But don’t confuse “whole grain” with “whole wheat.”  The impression may be that “whole grain” is a good source of fiber.  In reality, refined white flour (no fiber) — with just a touch of whole wheat flour added back in — can be listed as “whole grain.”  That’s why many items that say “made with whole grains” have virtually no fiber.

Instead, look for products made from 100 percent whole wheat. If “whole wheat flour” is not the first ingredient, skip it. It’s the whole wheat flour that contains fiber. Fiber is essential for weight management (it keeps you feeling full on few calories) and for reducing the risk factors for cardiovascular disease, adult onset diabetes, breast and colon cancer.

Q:  How safe are organically grown foods? Aren’t some of the chemicals we use for our protection? On both crops and on livestock?

A:  Organically grown foods are just as safe as non-organic foods found in your local markets. What makes a food organic is that is was produced without using conventional pesticides, fertilizers made with synthetic ingredients, or radiation. The USDA had developed strict labeling rules to help consumers know the exact organic content of the food they buy. Look for the USDA Organic seal on produce and food containers.

Food that isn’t organic does not pose a danger to your health. The USDA spends billions of dollars on testing to make sure that the chemicals and fertilizers used to grow produce and to feed to livestock do not pose any health threats to the public. Whether you buy organic or not is a personal decision. Just keep in mind that the healthiest diets are based on fruits, vegetables, whole grains, lean protein and low fat dairy items. Eating organic potato chips is not going to help you lose weight!

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. 

For both stay-at-home moms and career women, an afternoon snack is essential to keeping energy levels up. Whether you are shuttling the kids to soccer practice or busy at the office, what you choose as an afternoon snack can make a big difference on your mood and energy.

Snacks should contain 100-200 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. So in order to keep up with your kids’ constant energy, snacks are an essential part of the day. Avoiding refined carbohydrates that spike your sugars temporarily will prevent you from crashing later in the day.

Here are some great snack ideas that moms and kids will enjoy.

At the desk:

1) 8 dried apricot halves with 1 oz. Everybody’s Nuts pistachios (European Roast)

2) ½ cup Fiber One cereal with 1 cup Fage 0% Total Greek Yogurt

3) Starkist Lunch To-Go tuna kits (omit the crackers) and 4 GG Bran Crispbread high-fiber crackers

4) 1 individual size Jell-O Pudding Snack double chocolate sugar-free pudding with 1 cup strawberries

5) Starbucks Tall Non-fat Sugar-free Vanilla Latte with a Gnu Flavor and Fiber bar

6) 1 packet Quaker Weight Control instant oatmeal packets

At home:

1) English muffin pizza: toast a Thomas’ Light Multigrain English Muffin with tomato sauce and melted low-fat mozzarella cheese until cheese is melted

2) Cut-up vegetables such as red peppers and celery with ¼ cup hummus

3) Cottage Doubles with ¼ Bran Buds

4) 6 Triscuit crackers with Laughing Cow Light Garlic & Herb cheese

5) Healthy Choice Country Vegetable microwaveable soup bowl

6) Berry smoothie with Silk Plus Fiber soy milk and frozen mixed berries

In the car:

1) 1 cup trail mix (high-fiber cereal, whole-wheat pretzels, peanuts, and raisins)

2) Apple and Sargento Light string cheese

3) 2 tbsp peanut butter and ½ banana roll-up on La Tortilla Factory Whole-wheat, low-carb, low-fat tortillas

4) ½ turkey sandwich on 1 slice whole-wheat bread with lettuce and tomato

5) 1 bag Glenny’s Soy Crisps

6) 1 cup baby carrots and 1 oz. almonds

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