Good Food vs. Bad? Forget About It!
Much to their detriment, many dieters succumb to the myth of “good food, bad food” when trying to maintain their weight loss.
By Nutricise Nutrition Expert Lisa Cicciarello, MEd, RD, LD
(Nutricise) — Many dieters succumb to the myth of “good food, bad food” when trying to maintain their weight loss. They may feel that by eating one ‘bad’ cookie, their whole diet is blown and all their lost weight will return in one day.
Unfortunately, this type of negative, restrictive thinking may lead to binge eating, weight gain and decreased self-esteem over time.
Let’s face it—tempting food will always be around. Whether it’s a wedding reception or family barbeque, you simply can’t always stick to your diet. And, that’s okay! Is it so bad to eat moderately and enjoy your food? Don’t call it cheating; call it living. Here are some ways to have your cake and eat it too:
1) Plan ahead. If you know you’ll be faced with birthday cake, modify your eating habits prior to the party by eating low-calorie, high fiber foods that fill you up. Whole grain cereal with skim milk, a large salad with low-fat dressing or a big bowl of fruit salad will curb your hunger and keep your calorie intake in check.
2) Move more. Earn those extra calories by doing a little more exercise that day. Walk or cycle an extra fifteen minutes, or dance a little more at the party. Burn it to earn it.
3) Make your calories count. You can eat chips, nuts or vegetable dip any day; why waste the calories on these boring snacks? Choose a seasonal treat like eggnog at the holidays or your aunt’s famous baked beans at the family reunion. But remember, don’t go overboard; a little bit will do you just fine.
4) Drink water. Studies show that liquid calories don’t fill you up—water does. Drinking water will limit empty calorie intake (from sodas and other sugary beverages) and will allow you more room to enjoy something sinfully delicious.
5) Get back on track. Once the balloons have deflated and the party’s over, get back to your regular, healthy eating pattern. If you had a birthday every day, you’d be tired of cake. Enjoy your treats in moderation and don’t beat yourself up over it!
Lisa Cicciarello is a clinical dietitian at the VA Medical Center in Cincinnati and adjunct instructor of nutrition at the University of Cincinnati. She also serves as a community dietitian at the Nutrition Council of Cincinnati.
