The Healthy-Diet Foods That Health Experts Really Eat
By Lisa Whitmore
The good-for-you staples, snacks, and treats that health experts are really eating—plus, how you add them to your diet.
Staples
Almond Butter
“When I need a boost after a workout, I’ll eat a small spoonful right out of the jar,” says Kathy Kaehler, a fitness expert
in Los Angeles. A bonus: Studies show that eating
almonds can help reduce your risk of cardiovascular disease.
Frozen Grapes
“If I crave ice cream at night, I have a handful of these instead,” says Lacey Stone, a fitness professional in New York City.
“They’re so sweet, they do the job.”
Sardines
“Believe it or not, I’ve loved them since I was a kid,” says Elisa Zied, a registered dietitian in New York City and the author
of
Nutrition at Your Fingertips ($19,
amazon.com.) “They’re rich in heart-healthy omega-3 fatty acids.” She eats them straight from the can: “But no heads or tails, please!”
Greek Yogurt
“It’s one of my favorite foods,” says Yvonne Castaneda, a fitness manager at the Sports Club/LA, in Miami, who eats it with
berries,
honey, and
almonds. Plain Greek
yogurt is generally higher in protein and lower in sugar than regular yogurt, so it helps keep blood sugar stable and staves off
a midmorning crash.
Salmon
“The healthy fats help me focus and perform
better,” says Tiffany Boucher, a trainer at Equinox in New York City.
“I’ll put
a few fillets in a Ziploc Zip’n Steam bag,
throw it in the microwave, and have dinner for several nights—no need to
prep food
after a long workday.”
Shredded Wheat
“It provides fiber, which fills me up, and I have it with fruit for even more nutrients,” says Zied, who adds a sliced
banana to her bowl before pouring on skim milk. “Shredded wheat is a great choice because it has very little added sodium. That’s
rare when it comes to ready-to-eat cereals.”
Parmesan Cheese
“You don’t need much to get a lot of taste payoff,” says Lisa Drayer, a registered dietitian in New York City and the author
of
The Beauty Diet ($23,
amazon.com). She sprinkles it on pasta, salads, and soups.
Parmesan packs more calcium than many other cheeses: One ounce provides over 30 percent of most women’s daily recommended intake.
Seltzer
Naturally, every expert extolled the virtues of plain water. But, yes, even they get bored with it sometimes. Drayer switches
it up with seltzer: “I add a splash of
cranberry or
orange juice—sweet, easy, and refreshing.” Those not watching calories should feel free to go with up to a 50/50 mix, says Drayer.
Apples
“I eat one almost every day,” says Michael
Kaplan, a doctor of osteopathic medicine and the chief medical officer
of the Center
for Medical Weight Loss, headquartered in
Tarrytown, New York. They’re full of fiber and antioxidants and may help
reduce
your risk of developing colon and liver
cancers. “A Brazilian study even found that eating three
apples daily may aid in weight loss,” says Kaplan.
Whole-Grain Cereals
Several experts like the cholesterol-lowering
benefits of whole-grain cereals, such as classic Cheerios and steel-cut
oats.
Drayer mixes Newman’s Sweet Enough Cinnamon
Fiber Flakes with Kashi Heart to Heart to add variety. “It makes for a
more interesting
breakfast,” she says.
Energy Bars
“If I don’t get to sit down for a proper
breakfast, this is a good substitute,” says Boucher, who likes Luna
Blueberry Bliss
and Vanilla Almond bars. “These have 8 to 10
grams of protein and provide one-third of my daily calcium.” New York
City trainer
David Kirsch loves the ease of bars so much
that he created his own, called the Kirschbar. “It contains whey protein
and six
grams of fiber,” he says. “And best of all,
it tastes like real food.”
Chocolate Milk
“Some foodie friends may be shocked to hear this, but I drink eight ounces of organic
chocolate
skim milk most mornings, with breakfast or after my workout,” says
Zied. (Research suggests that the mix of protein and carbohydrates
in chocolate milk can make it an effective
postexercise recovery drink.) The childhood favorite is loaded with
calcium and
vitamin D. Zied counts it as a nutritious
treat. “I just cut back on added sugar elsewhere,” she says.
Hard-Boiled Eggs
“
Eggs
have an undeserved bad reputation,” says Kaplan, who enjoys up to two
daily. In fact, eggs contain nutrients that can benefit
your eyes, brain, and hair. And according to
one study, they may help prevent blood clots, which could lower the risk
of a
stroke or a heart attack. Chicago trainer Don
Scott, at Jim Karas Personal Training, calls them “my no-fuss,
easy-transport
snack.”
Unsalted Nuts
“I stash them in my bag, my car—they’re great for on-the-go,” says Sara Haley, a trainer in Los Angeles, who likes
nuts
for their protein and good fats. They can help lower cholesterol, and
one study showed that walnuts in particular have strong
antioxidant benefits. Haley buys them in
single-serving packets at Whole Foods to keep portions in check: “Even
healthy calories
can add up.”
Dried Apples
“I love to carry these in my bag for a good, quick source of energy,” says Castaneda, who mixes hers with a handful of
nuts for a balanced snack. Chewy and sweet, “they stay fresh much longer than a whole
apple,” she says.
Surprises
Twizzlers
“They’re my non-
chocolate
candy of choice,” says Zied. “My husband and I split a pack at the
movies, or I keep them in the pantry and indulge every
few days.” Zied’s key to fitting these into
her diet? “I limit myself to about three at a time,” she says. (A
“health” benefit:
They’re low in fat.)
Caramels
“When I want something sweet after a meal, I reach for these,” says Haley. Since
caramels take a while to eat, you can stop at one or two and still be satisfied. (Of course, a tooth brushing afterward is required.)
Skinny Cow Ice Cream Cones
“These are fun, satisfying, low-fat, and only
150 calories,” says Drayer. (Her favorite flavor: Chocolate With
Fudge.) She
eats one a few times a week and even OKs them
for weight-loss clients: “They’re portion-controlled, so you don’t lose
sight
of how much you’re eating, the way you can
with a carton of ice cream.”
Peanut M&M’s
“I love my peanut M&M’s,” says Zied. And as far as candy is concerned, she says, they’re a decent choice: “
Peanuts
are packed with healthy unsaturated fats and protein.” Zied prefers
them over other goodies, such as cookies, and doles out
one serving of 10 to 12 pieces. “At Halloween
I buy the kid-size packs for an even more controlled portion.”
Yogurt-Covered Pretzels
When she’s not in the mood for
caramels, Haley grabs a handful of these as dessert. But only a small handful, since one cup contains nearly 400 calories. “I need
to hide these in the back of my refrigerator or else I eat too many,” Haley admits.
MY THOUGHTS
I love all of these food for weight loss and not for weight gain. So, how come I'm not losing weight? 'Coz I'm not eating them!
Well, I've eaten these foods for weight loss at one time on another. Except for the Yogurt-Covered pretzels (looks absolutely delicious). It's a fact, eating them won't contribute to weight gain. In moderation, of course. If you gobble them up, your attempts at weight loss will go down the drain.
