FAQs-Set 2

I’m always hearing that certain foods are good for you, but then I have a lot of other people tell me that the exact same food has a lot of Calories so I shouldn’t eat it. What’s the deal?

Just because something is “good” for you doesn’t mean it is low in Calories.

A “Calorie” is a measure of how much energy a food contains, and the standard American body runs on 2,000 Calories worth of energy to maintain weight.

So, foods being referred to as “good” or “bad” for you isn’t really accurate, because something can still be very high in Calories and be good for you in small quantities (olive oil, peanut butter, etc.), or can be very low in Calories and bad for you (highly salty items, high sugar items, etc.).

Therefore, the “good” and “bad” often isn’t related to Calories; instead, it’s related to how the foods function in your body.

Keeping in mind that everything can be consumed in a balanced, healthy diet, I find that it’s often easier for people to change “good” and “bad” to “Everyday Foods” and “Sometimes Foods”. These separate categories have nothing to do with Calorie content, but with the role of nutrients in the diet.

A nutrient can be described as a substance (like vitamins or minerals) that play a nourishing and essential role in a healthy body.

Therefore, “Everyday Foods” are foods that can be consumed everyday in good health, and “Sometimes” foods are foods that should be consumed on occasion in order to maintain the healthiest intake possible without denying yourself life’s fattier, saltier, or sugary pleasures.
HC= High Calorie (Use in Moderation)

Examples of “Everyday” Foods
Nuts and Nut Butters- HC Beans and Legumes

Boneless Skinless Chicken breasts, Fish
Fat free or low fat milk and yogurts

Olive and Canola Oils- HC
Whole Grain products

Fruits, Vegetables

Example of "Sometimes Foods"

High fat meats such as beef and sausage

Butter, Margarine, Lard and Shortening

Non-diet sodas and other Calorie-containing beverages

Non-Whole Grain Products (White bread, etc.)

Full fat dairy (Milk, Yogurt, Cheese, Ice Cream, etc.)

Clearly there are far more items in each category, but those are some common examples to give you an idea of the two groups.


So what amount of those items should I eat?

As always, the amount really depends on your weight, height, gender, and activity levels. However, I always give the recommended servings for the Average American (Fats and Oils= 6 Tsp.).

So, the high-fat (“good” mono and poly unsaturated fat) items that are higher in Calories and should be moderated are:

Avocados- ½ of a medium Avocado supplies ½ of the RDA for fat, along with 150 Calories.
Olive and Canola Oil- 1 Tbsp of oil accounts for ½ of the RDA for fat, and contains 120 Calories.
Nuts - It depends on the type of nut, but here are some commonly consumed varieties and their values (all of the values contain ½ of the RDA for fat):

Peanuts (Shelled)- 28 Peanuts= 170 Calories
Walnuts (Halves)- 14 Halved Halves = 190 Calories
Pecans (Halves)- 18 Halved Halves= 200 Calories
Almonds (Whole)- 20 Whole Almonds= 160 Calories
Cashews (Whole)-16 Whole Cashews= 160 Calories
Pistachios (Whole)- 45 Whole Pistachios= 160 Calories
Hazelnuts (Whole)-18 Whole Hazelnuts- 180 Calories

Nut Butters- Always buy the “Natural” variety- the normal variety contain hydrogenated or partially hydrogenated oils, both of which are harmful to your heart. Check the label, even if the product claims “trans fat free” on the front.

2 Tbsp of Nut butter counts for 2/3 of the RDA for fat.
Peanut and Almond Butter- The natural varieties contain about 180 Calories per 2 Tbsp, and the regular varieties contain about 210 Calories per 2 Tbsp.

Seeds: Both listed here account for ½ of the RDA for fat.
Sunflower Seeds (3 TBSP Shelled Kernels)- 160 Calories, ½ RDA for fat.
Pumpkin Seeds (1/4 cup)-140 Calories

These are not the only forms of “healthy” fats commonly consumed. Others include fish and certain types of salad dressings as well as many other items. For more information about RDA’s for fat and other items, visit www.mypyramid.gov

Is it ok to use honey instead of sugar to sweeten my coffee or tea?

Honey is a perfectly acceptable product to sweeten tea or coffee, as long as it fits into your Calorie needs, and weight or Calorie overconsumption is not an issue. However, this is not the case for most Americans. “Liquid Calories” in particular are especially an issue, since many American consume them, but few account for the Calories, which do nothing to keep you full.

In reality, many drinks served up at coffee and espresso bars have as many or more Calories than a fatty meal- Even thing beverages as simple and innocent as a Chai Tea Latte with 2% or Soy Milk can contain
Also, keep in mind that honey has just as many Calories as sugar (about 60 per Tbsp). So, if you’re trying to be conscious of sugar consumption or weight gain, either stick to unsweetened, or artificial (Zero Calorie) sweeteners, also known as sugar alternatives such as Equal or Splenda.

I want to burn fat so that you can see my muscle tone better- what’s the best way? I’ve heard that working out at a low intensity fat burning “zone” is best.

It’s true that more fat is being burned when working out at a lower intensity, but this may seem like a confusing concept: the important thing to remember is that the body uses a higher percentage of fat Calories compared to other fuel Calories when the body is at a lower intensity of work.

That doesn't mean that the number of Calories being burned overall are enough to promote fat loss.

So, consider these two scenarios: one, lying on a couch. Two, running long distance.

So, in the first scenario, the person is laying still on a couch: the person is indeed doing a low intensity of work, using only 1.4 Calories per minute, 1.1 of which are from fat. 8.4 Calories, therefore, are being used per hour.

Running 9 minute miles, however, the individual would use 13.4 Calories per minute, 5 Calories of which are from fat. So, running for one hour would burn 804 Calories, 300 Calories of which are from fat.

So obviously, running is better than sitting on a couch.

But what about exercising at a lower intensity than previously stated (9 minutes/mile)? Would that burn more fat?

Again, no, because the total number of Calories wouldn’t be as high: running a 9:30 minute/mile would burn 690 Calories, 282 of which would be from fat.
So, in closing, to burn fat, the key is the total number of Calories burned, versus Calories consumed- not the intensity at which you work out. To burn fat, burn Calories.

I weigh myself everyday and can’t help but be frustrated, especially when I feel like I’m doing good and should be losing weight, only to weigh myself and see that I’ve gained a pound! What gives?! Do you weigh yourself?

No, I don’t weigh myself: in fact, I don’t even own a scale. I only get weighed at Physical Exams at the Doctor’s office.

So, why don’t I?

Because weight can fluctuate by as much as four pounds a day, depending on how much you ate, how much water you’ve drank, and whether or not you’ve exercised.

Also, daily weighing makes you lose sight of what weight is really about: it’s a measure of health, not a number to fixate on or obsess about. So, if you’re trying to lose weight, weigh yourself about once a week, in the morning, before you’ve eaten or worked out to keep track of progress.

If you don’t need to lose weight and are trying to maintain your weight, keep track of whether or not you’re losing weight by how your clothes are fitting: if they’re tighter than usual day after day, there’s a chance you may have put on a few extra pounds.

I always try to start eating healthy but always give up- it’s just too hard. I start off really good but get discouraged or tempted and then give up- like I’ll have a really good day and go to the gym and eat healthy meals, but then there’ll be pizza at my boyfriends house or when we’re hanging out with friends and I can’t resist! How do you stay so motivated?

It’s not really a matter of motivation for me- I eat when I’m hungry, and if I’m not hungry, then I don’t eat: even if something else (like the pizza you mentioned) is present. Second, I don’t deprive myself, of anything- no matter how supposedly “bad” for me it is.

Every food fits into a healthy diet if eaten moderately. For example, if I had been in your shoes and known that pizza would be at a gathering, I’d have had that for a meal instead of eating before I went- there’s nothing “wrong” with consuming pizza, as long as you stick to one or two pieces (One if they are “SURC” or “Sbarro” sized, two if they’re regularly cut).

I suppose, in a way, moderation is my own sort of “motivation” that you asked for: because even if I had eaten before and the pizza looked really good, I would have known that “Hey, I’m not hungry anymore, but I can have some pizza tomorrow, or the next day.”

In short, many people don’t think before over consuming food: they think “that looks good now- I want it now, or it will be gone.” People, in general, have a subconscious urge to eat something right then, while it’s there in front of them- as if it will magically disappear off the face of the earth if they don’t consume it. Whatever item you want will be available again, when you’re hungry for it.

Don’t deprive yourself either- if you do, by forcing yourself to eat rigidly healthy meals that you don’t enjoy, you’ll never be able to adapt happily to a healthy lifestyle.

I want to eat better, but don’t know where to start- help!

First, take a look at your food groups: remember that Food pyramid from back in elementary school? It really is the best way to maintain weight without having to count Calories.

Go to mypyramid.gov to get a personalized assessment according to gender, weight, height, and activity level.

If you eat over the recommendations, you’ll probably gain weight. If you eat under the recommendations, you’ll probably lose weight.

For now, we’ll just assume that you are the average American and use the recommendations therein:

Grain-6oz
Vegetables- 2.5 cups
Fruits- 2 Cups
Milk-3 Cups
Meat and Beans-5.5 Oz
Oils and Fats- 6 tsp

So, what counts as an ounce?

Here are some ounce equivalents of commonly consumed items, including items from the SURC:

Grains- 1 ounce is ½ cup cooked pasta or rice, 1 slice of bread or ½ of an English muffin, ½ to 1 cup dry cereal (Depending on Calorie Content), ¼ cup uncooked oatmeal. Each serving listed here is around 60-100 Calories- the number of Calories in one serving of grains.

Wraps and Hoagie Rolls offered at Wrap n’ Roll, however are another story: those both contain the caloric equivalent of three slices of bread. Therefore, one wrap or one hoagie roll counts as 3 ounces of grain.

Vegetables- 2.5 cups of vegetables is equivalent to 2.5 cups of non-starchy vegetables. This means that broccoli, lettuces, spinach, beets, green beans, cauliflower, carrots, cucumber, mushrooms, bell peppers and numerous other vegetables fall into this category.

Potatoes, peas, and corn however, should all be accounted for as a grain, because their higher starch content and higher Calorie content does not allow them to be counted in the same category as non-starchy vegetables. Non-starchy vegetables can be consumed over the 2.5 Cup recommendation without affecting weight maintenance.

Fruit-2 cups counts as 2 pieces whole fruit or 2 cups sliced fruit.

Milk- 3 cups counts as 3 fluid cups of milk, 8 ounces of yogurt, 1/3 cup shredded cheese, 1.5 ounces hard cheese (about the size of 2 dominos). Keep in mind that whole milk, low fat yogurt, regular yogurt, 2% milk, and regular cheeses are going to have more Calories than a fat free product like skim milk or fat free yogurt.

Meat and beans- These are more complicated because they are generally consumed in portion of 4 oz or more.

1 egg is equal to one ounce, as is a ½ serving of nuts (see above question for nut portion sizes: cut that number in half, and the new smaller portion counts as one ounce of meats and beans). A can of tuna equals 3 oz, a fish “steak” is usually about 5 oz, a veggie burger is 2 oz, a small chicken breast is 3 oz (about the size of a deck of cards), A small steak is usually 4 oz, and a small hamburger is about 3 oz.

A good rule of thumb when it comes to cuts of meat and lunch meat is the card rule: 3 oz is about the size of a deck of cards.

Oils and Fats- Many people think of “fats” as butter, lard, oils, and margarines: in reality, fats are a main component of many food products, and should be thought of as such.

1 Tsp of any type of Oil (Olive, Canola, Sesame, Vegetable, etc.) count as one tsp- be careful, the amount of oil they sauté pasta in or put on sandwiches is equivalent to three Tsp- half your daily allowance.

1 Tbsp of butter, margarine, or mayonnaise counts as 2.5 tsp of oil. The amount of mayonnaise that goes on SURC sandwiches is double that, as is the butter for quesadillas. The omelets bar is generally great about only using 1 Tbsp. The side cups for Mayonnaise at the grill or condiments station hold four times that- watch out!

1 Tbsp of salad dressing counts as 2.5 tsp of oils- be careful here, the amount in a salad from Totally Tossed is four times that, as is one of the “side” dressing cups.

Olives and Avocados are extremely healthy sources of fats- 8 large olives count as 1 tsp oil, and ½ of an avocado counts as 3 tsp oil.

Nuts and Nut Butters, although containing protein, also have a high enough fat content to allow them to fall into this category: 2 Tbsp peanut butter counts as 4 Tsp oil (the amount that goes on a SURC sandwich or waffle is twice that), or 1 ounce nuts (peanuts, almonds, cashews, etc) or seeds (pumpkin, sunflower, etc.) counts as 3 tsp oil.
Keep those servings and equivalencies in mind- after a while, it’ll become second nature to know what “counts” where.

Well, what if I want to lose weight? It’s hard for me to cut out things I like.

First, determine whether or not you actually NEED to lose weight: you can determine whether or not you’re at a healthy body weight by plugging your weight, height, and gender to the pyramid planner feature on mypyramid.gov

Second, you need to reconsider your life style that is making you overweight: do you skip the gym? Do you over consume food? Is it a combination of the two?

Either way, a “diet” in the traditional sense is not a good idea. This type of dieting implies that you will “stop” doing bad habits (eating “bad” food, stop skipping the gym, etc) for a certain period of time to lose weight. Then, once the weight is lost, you assume you can go back to eating the same way and skipping the gym and still maintain weight.

This is incorrect.

To lose excess weight and then maintain a healthy weight, you need to commit to a long-term lifestyle change that finds a healthy middle ground: one that doesn’t cut foods you love or engage in activities you don’t enjoy, but one that promotes a balanced, healthful diet and exercise regimen. If a new routine is so foreign or miserable for you that you have a hard time maintaining it, you’ll ultimately fall into the same old trap and gain the weight back.

Registered Dietician Kristin Jones practices the same philosophy, saying “You can't pick something that makes you half happy -- for example, you can't be happy that you are losing weight but unhappy that you are never able to eat your favorite food. I truly believe that consistent healthy diet and exercise will take the weight off and keep it off. It will prevent chronic disease and can be maintained happily. It may take a support group (dietitian, trainer, friends, etc) to get you started and on the right the path but once you educate yourself, you will be able to sucessfully do it on your own."

If you’re needing to lose a few pounds, cutting a few hundred Calories (about 300) per day will lead to healthy weight loss over time: gradual is best. Losing weight rapidly may seem desirable, but it isn’t good for your body. By cutting a mere 300 Calories a day, you’ll lose a pound a month: do it for a year and you’ll lose 12 pounds. Speak to a physician about plans best for you, and always consult a physician if you have any doubts on how to lose weight properly.

Don’t cut back on any food group entirely: many people attempt to consume little to no Carbohydrate while losing weight, believing that this will lead to weight loss. While this is true, the weight is being lost because they are lacking Calories they would typically be consuming- not because Carbohydrates are bad for you. In fact, when consumed in moderation, Carbohydrates are extremely healthy, just like the other food groups.

So where should/can I cut Calories easily, then?

The easiest places to cut Calories are sauces, liquid Calories, and fats: many people consume excess fat in all three of these forms, and because fat contains the most Calories per gram, these items can rapidly cause weight gain.

Swap out fatty and Calorie laden sauces like Mayonnaise, Red Pepper Basil, or Honey Mustard while dining at the SURC, and request only one piece of cheese on a burger or sandwich instead of two, or skip the cheese altogether. Choose nonfat milk in lattes and coffee beverages, as well as sugar-free syrups, and pass on whipped cream.

Smoothies, Juice, regular soda, and all types of alcohol also contain an excessive amount of Calories, none of which do anything to keep you full: that is why they are referred to as “liquid Calories”.

Skip the butter, olive oil, canola oils, and other forms of cooking fat while preparing your food if you’re looking to lose or maintain weight: although some of these fats are healthy, most Americans consume enough fat elsewhere to not need them in the cooking process, and it’s an easy way to overload Calories: each Tbsp oil or cooking fat contains about 120 Calories per Tbsp.
Before undergoing a weight loss regimen, it’s important to talk to your doctor about any concerns you may have, especially if you are attempting to lose a large amount of weight, or if you have any other health complications that may be exacerbated by weight loss.