BE PORTION-AWARE
MANAGE AMOUNTS AT EVERY MEAL.
IN A WORLD of triple-stacked hamburgers, double-stuffed cookies, and super-sized sodas, it’s no wonder most Americans struggle to control portions—we’re not entirely sure what one should be. Plus, there are all sorts of factors that unconsciously influence the portions we choose, from the size of our plates and the bulk of a box to the messages on TV commercials.
While the terms “portion size” and “serving size” are often used interchangeably, there is a difference: A portion is the amount of food you put on your plate. A serving is the amount you need, a USDA-recommended amount defined in terms of meaurements, such as ounces, cups, and tablespoons. A rib-eye portion in a local steakhouse, for example, may be 6 to 18 ounces, but the USDA—and Cooking Light—serving size for steak is just 3 ounces (cooked).
Our escalating portions are at the core of our country’s growing girth. It’s not so much what we’re eating that’s to blame—it’s how much. Yet experts estimate that eating just 100 fewer calories a day may be all it takes to curtail weight gain. It’s a small change that can be enough to cause you to lose (or gain) 10 pounds a year.
The challenge of this habit is to be portion-aware—to read labels and recipes and learn what the recommended servings are. This chapter is full of strategies to help you keep your portions in check and under control, without obsessively counting calories or relying on measuring cups and scales for the rest of your life. You’ll learn what influences how much you eat and what you can do to cut back painlessly. You’ll also find an array of portion-friendly recipes, ranging from bite-sized appetizers and single-serve entrées to small treats to savor.
YOUR GOAL
Find strategies to help you eat a little less without even thinking about it.
The 12 Healthy Habits
THE BIGGER YOUR SERVING BOWL or package, the more you’ll eat. Studies show people unintentionally consume more calories when faced with larger amounts of food. Here’s how to avoid falling into that trap:
PORTION TEMPTING TREATS.
Dividing snacks into individual containers can help keep portions in check.
The bigger the package, the more food you’ll pour out of it. When two groups were given half-or 1-pound bags of M&Ms to eat while watching TV, those given the 1-pound bag ate nearly twice as much.
LIMIT YOUR CHOICES.
Homemade muffins can be a wonderful preportioned meal. You’ll find recipes.
The more options you have, the more you want to try. In one study, researchers gave two groups jelly beans to snack on while they watched a movie. One group got six colors, neatly divided into compartments; jelly beans for the other group were jumbled together. Those given a mix ate nearly two times more.
Instead of plating two slab-sized 8-ounce chicken breasts or steaks, cook one and slice it on the bias, divide in half, then plate. Slicing meats and fanning them out helps fill up the plate.
FORGET FAMILY STYLE.
Fill plates in the kitchen. When serving dishes were kept off of the table, people ate 20% fewer calories.
When it comes to portion control, you can count on your brain not being very well calibrated. Incremental over-eating adds up to weight gain.
THE FUZZY MATH OF FOOD LABELS
Never eat straight from the bag. Pour out your portion in a small bowl so you can see how much you’re eating.
Serving size
The serving size is the most important thing to read on the label in order for the rest of the numbers to make sense.
Servings per container
Be sure you check how many servings are in the package. This bag contains 4.5 servings. That means if you down the whole thing, you’ve devoured 540 calories.
Ingredients
You might think this food is mostly healthy popcorn…but it’s not. Ingredient lists go by weight, so sugar and corn syrup take top billing.
EXPERT TIP: Create a Meal Midpoint
“Once you have the amount of food you think you’ll need, physically divide it in half on your plate to remind yourself to stop halfway and check in again. This little ‘speed bump’ will slow you down so you can reconnect with your hunger and fullness level.”
—Michelle May, MD, author of Eat What You Love, Love What You Eat and founder of amihungry.com
RESEARCH SHOWS THAT THE SIZE of your dinner plate or the shape of your cocktail glass can influence how much you eat and drink. Even how you stock your pantry and organize your fridge can play a role.
DOWNSIZE YOUR DISHES.
If you’re one of the 54% of Americans who eat until their plates are clean, make sure those plates are modestly sized. On a standard 8-to 10-inch dinner plate (instead of the typical 12-inch variety), a portion of spaghetti looks like a meal. When researchers gave study participants 34-or 17-ounce bowls and told them to help themselves to ice cream, those with the bigger bowls dished out 31% more ice cream.
AVOID A SEE-FOOD DIET.
Office workers who kept candy in clear dishes on their desks dipped in for a sample 71% more often than those who kept their candy out of sight. Or better yet, replace your candy dish with a fruit bowl instead.
THINK BEFORE YOU DRINK.
Pour your drinks into tall, narrow glasses rather than short, wide ones. One study found that people poured 19% more cranberry juice into a short glass rather than a tall one because the eye is a poor judge of volume in relation to height and width.
SERVE GOOD-FOR-YOU FOODS FAMILY-STYLE.
Place the foods you want your family to eat more of—salads and vegetable sides—within easy reach on the dining table. One study found that people who kept baby carrots in plain sight ate 25% more during a day.
...AND HIDE THE NOT-SO-GOOD ONES.
When you bake a pan of brownies, even a Cooking Light recipe, cut them into small pieces, and store out of view, on a higher shelf (don’t worry, you’ll remember they’re there). Put fresh fruit in view instead—you’re much more likely to take and eat something off a fridge or cupboard shelf at eye level.
THERE’S NO NEED TO WEIGH AND MEASURE everything you eat, but a few visual aids can be handy reminders to help you calibrate your portions when dining out or dishing up meals.
1 SERVING =
3 ounces of meat = smartphone
3 ounces of fish = checkbook
1½ ounces cheese = 3 stacked dice
1 baked potato = computer mouse
1 pancake = CD
1 cup soup = baseball
½ cup cooked pasta = lightbulb
2 tablespoons peanut butter = golf ball
1 teaspoon butter = poker chip
1 teaspoon olive oil = cap of water bottle
A DAY’S WORTH
Here’s how your total servings should add up for the full day (based on a 2,000-calorie diet):
Vegetables 2½ cups
Fruits 2 cups
Grains 6 ounces
Dairy 3 cups
Protein 5½ ounces
Oils 6 teaspoons
Visit choosemyplate.gov to find the number of servings for each food group needed for various calorie levels, from 1,000 to 3,500 calories. For grains, 1 ounce equals ½ cup of cooked rice, pasta, or cooked cereal; 1 ounce of dry pasta or rice; 1 slice of bread; 1 small muffin; or 1 cup of ready-to-eat cereal. For protein, 1 ounce equals 1 ounce of lean meat, poultry, or fish; 1 egg; ¼ cup of dry beans or tofu; 1 tablespoon of peanut butter; or ½ ounce of nuts or seeds.
IF YOU SIMPLY EAT TEENY-TINY PORTIONS, you may end up feeling hungry and deprived. The key is to focus on eating more high-volume foods that are loaded with water, such as fiber-rich fruits and veggies, says Barbara Rolls, PhD, Guthrie Chair of Nutrition at Penn State University and author of The Ultimate Volumetrics Diet. Here, her top five tips to help keep you full and satisfied:
1. WHIP IT UP.
Foods that are puffed up with air (like air-popped popcorn, smoothies, and puffed cereal) help prevent you from overeating. In one study, Rolls blended strawberry milkshakes for differing periods of time and found that subjects who consumed the biggest shakes ended up eating 12% less a half hour later at lunch than those who had the smallest.
2. SERVE SOUP WITH DINNER.
While soup’s mostly water, our bodies perceive it as food, especially if it contains tiny pieces of food your stomach needs to break down. The result: You feel fuller than if you’d just sipped a glass of water. Rolls’ research has found that people who enjoy a first course of soup eat on average 100 fewer calories during the meal than those who don’t.
3. START WITH A SALAD.
Load up on a large, low-calorie salad (about three cups) before you even touch your entrée. Studies show that people who eat a salad before the main meal end up eating fewer calories than if they’d had none at all.
4. DOUBLE THE VEGGIES IN YOUR ENTRéES.
A 200-calorie serving of pasta, for example, will be almost twice the size if you cut the serving by one-third and simply double the amount of vegetables you toss in. Research shows that adding a second or third veggie works better than increasing the portion size of one of them.
5. SAVOR SOMETHING SWEET AT THE END.
Rolls confesses to a craving for chocolate, but rather than eating it as a snack—when she’s hungry and tempted to overindulge—she lets herself enjoy a small square at the end of her meal, when she’s satiated.
“Sometimes the proper portion of food just looks so small.”
JENNIFER CHINN
Corporate Event and Promotions Coordinator
PORTION CHALLENGE: When it comes to portions, Jen and her husband, Mark, raise a white flag. Dinner is the main struggle—recipes often make four to six servings, but it’s just the two of them at the table. “When I’m giving him a big plate of food and I’m getting my girly portion, I tend to feel deprived,” she says. Plus, she asks herself that all-important question: “Where does ice cream fit into this?”
OUR ADVICE
▪ Eat before you eat. Grab a piece of fresh fruit or a handful of nuts before you sit down to a meal. Curbing your hunger just a bit will help you slow down so you won’t devour everything on your plate once you get to the table.
▪ Lower your calorie density. Building your meals around less-calorie-dense foods like vegetables and fruits will help you feel full on fewer calories. That means you can bulk up your plate with several portions of these foods.
▪ Add freebie foods. Vegetables and fruits are less calorically dense than meat or carbohydrates, meaning you can add several portions of them to your plate and still not eat too many calories.
▪ Go ahead and take a trip down that Rocky Road. Enjoy your ice cream; just stick to a half-cup serving (and don’t eat straight from the carton unless it’s one of those 4-ounce single-serve cups). Scoop your single portion of ice cream into a French demi bowl or soufflé cup, and savor every spoonful.
Look for single-serve cups of ice cream that contain 4 ounces or less.
EXPERT TIP: Build in a Stopping Place
“Think of portion sizes as a place to start. It builds in an automatic stopping place that gives you the opportunity to think if you really want more. Then pay attention to your internal hunger cues. If you decide you want more, it’s fine to have a second helping. But you’re making a conscious decision rather than just eating all that’s on your plate.”
—Marsha Hudnall, MS, RD, blogger, A Weight Lifted
If you’re a member of the clean-plate club, make sure you’re using 8-to 10-inch plates. On modestly sized dishes, 4 ounces of fish looks like the best deal in the world.
“I always end up finishing everything in front of me.”
MARILYN TUSHAR
Nanny
PORTION CHALLENGE: At the Ohio dinner table where Marilyn formed her eating habits, the food was healthy, and the rules were firm: Finish everything on your plate or you don’t get dessert. “I guess I just really have taken that on,” says Marilyn, who admits that she pretty much hates leftovers in any form and finds it’s tough cooking for one. Marilyn is able to limit her snacks to small servings and also buys portion-controlled packs. But she’s worried about the long-term effects of her eat-it-all mentality.
OUR ADVICE
▪ Learn great one-person meals. Fish en papillote is perfect for one. Add your choice of veggies and possibly even some starch for a quick meal, or try a half recipe of Arctic Char and Vegetables in Parchment Hearts. For a single-serve pasta dish, measure out 2 ounces of dried pasta and toss with sauce, veggies, and cheese. Or go for an omelet stuffed with wilted greens or sautéed mushrooms.
▪ Use portion-control tools. At first, measuring portions can be tedious, but as you repeat the same measurements each day (a cup of milk with breakfast, 2 ounces of dried pasta), you’ll be able to better estimate what a true serving is. That way, instead of whipping out measuring cups when you’re at a restaurant, you’ll have a clearer mental picture of a proper portion.
▪ Cleverly reuse leftovers. With a little planning, you can make one recipe for dinner and have enough leftovers to make a different meal for the next day that doesn’t feel like leftovers. Grilled meat or salmon, for example, can always translate into next day’s lunch sandwich. And leftover rotisserie chicken is always great for easy one-person meals like tacos, sandwiches, salads, pita pizzas, and pasta tosses.
COACHING SESSION with JANET HELM, MS, RD
COMBATING THE MINDLESS MARGIN
When it comes to portions, making changes may be easier (and less noticeable) than you think. James O. Hill, PhD, and colleagues at the University of Colorado estimate that eating just 100 fewer calories each day could prevent weight gain in 90% of the population. Closing this “energy gap” may be all it takes to avoid the one or two pounds that many Americans gain each year.
Brian Wansink, PhD, of Cornell University’s Food and Brand Lab, calls this the “mindless margin.” Our body and mind fight restrictive diets that dramatically cut calories, but they don’t notice a 100-calorie difference here and there.
Here are some simple ways you can shave off 100 calories:
▪ Use nonstick spray in place of butter when cooking your eggs.
▪ Downsize your bagel, or eat only half; some are equivalent to five slices of bread.
▪ Order a slice of thin-crust pizza instead of thick-crust pizza, and remove four pieces of pepperoni from your slice.
▪ Choose a 12-ounce can of soda instead of a 20-ounce bottle, or drink one fewer can of soda a day.
▪ Leave three or four bites on your plate each time you eat.
We often overeat in 100-or 200-calorie increments, which over time adds up to a weight gain that seems like a mystery to the eater. But according to Brian Wansink, PhD, of Cornell University’s Food and Brand Lab, most of us know what we’re supposed to eat, and how much of it. We just ignore what we know. We eat, he says, “mindlessly.”
EXPERT TIP: One Isn’t Always One
“People eat in units—one bagel, one muffin, one soda, or one steak—and they don’t really pay attention to how big that unit is. Just because you’re eating one of something, it doesn’t mean that’s the appropriate amount of food you should be eating.”
–Lisa R. Young, PhD, RD, blogger, author of The Portion Teller Plan
SMALL RAMEKINS, SOUFFLÉ CUPS, and individual gratin dishes can be handy portion-control tools. These single-serve dishes make for an attractive presentation, too.
Moroccan Shepherd’s Pie
Sweet potatoes provide a nice foil for the full-flavored lamb, tangy olives, and earthy spices. Assemble this dish up to a day ahead, cover, refrigerate, and bake just before serving.
1 tablespoon olive oil
1 pound bone-in lamb shoulder, trimmed and cut into ½-inch pieces
1 teaspoon ground cumin, divided
¼ teaspoon kosher salt, divided
1½ cups chopped onion
4 garlic cloves, minced
1 tablespoon tomato paste
1½ cups fat-free, lower-sodium chicken broth
½ cup water
⅓ cup sliced pimiento-stuffed green olives
⅓ cup raisins
2 tablespoons honey
½ teaspoon ground red pepper
¼ teaspoon ground turmeric
½ teaspoon ground cinnamon, divided
1 cup frozen green peas
4 cups chopped peeled sweet potato
1 large egg, lightly beaten
Cooking spray
1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle lamb evenly with ½ teaspoon ground cumin and ⅛ teaspoon salt. Add lamb to pan; sauté 4 minutes, turning to brown on all sides. Remove lamb from pan. Add onion to pan; sauté 3 minutes, stirring occasionally. Add garlic; sauté 30 seconds, stirring constantly. Stir in tomato paste, and sauté 30 seconds, stirring frequently.
2. Add chicken broth and ½ cup water to pan, and bring to a boil, scraping pan to loosen browned bits. Return lamb to pan. Stir in remaining ½ teaspoon ground cumin, olives, raisins, honey, red pepper, and turmeric. Stir in ⅛ teaspoon cinnamon. Reduce heat, and simmer 30 minutes, stirring occasionally. Remove from heat; stir in peas.
3. Preheat oven to 350°.
4. Cook potato in a large saucepan of boiling water 10 minutes or until tender; drain. Cool 5 minutes. Place potato in a bowl. Sprinkle potato with remaining ⅛ teaspoon salt and remaining ⅜ teaspoon ground cinnamon. Beat potato with a mixer at high speed until smooth. Add egg; beat until combined. Spoon lamb mixture into 4 (10-ounce) ramekins coated with cooking spray; spread potato mixture evenly over lamb mixture. Place ramekins on a baking sheet; bake at 350° for 25 minutes or until bubbly. Serves 4 (serving size: 1 ramekin).
CALORIES 56; FAT 18.5g (sat 6.1g, mono 8.9g, poly 2.1g); PROTEIN 24.3g; CARB 58.8g; FIBER 7.7g; CHOL 110mg; IRON 3.9mg; SODIUM 728mg; CALC 101mg
Homemade breadcrumbs add a buttery, garlicky, toasty crunch
1 (2-ounce) piece French bread baguette
⅓ cup finely chopped fresh parsley
1 garlic clove, minced
4 teaspoons butter, divided
4 teaspoons olive oil, divided
1 pound large shrimp, peeled and deveined
⅛ teaspoon salt, divided
⅛ teaspoon black pepper, divided
2 small tomatoes, cut into ¼-inch-thick slices (about 11 ounces)
4 teaspoons balsamic vinegar
1. Preheat oven to 450°.
2. Place bread in a food processor; pulse until fine crumbs measure 1 cup. Combine breadcrumbs, parsley, and garlic. Heat 2 teaspoons butter and 2 teaspoons oil in a large skillet over medium-high heat. Add breadcrumb mixture, and cook 3 minutes or until golden brown and garlic is fragrant, stirring frequently.
3. Coat 4 individual gratin dishes with remaining 2 teaspoons oil. Arrange shrimp in a single layer in dishes; sprinkle with dash of salt and dash of pepper. Sprinkle with ½ cup breadcrumb mixture, and top with tomato slices. Sprinkle with remaining dash of salt and dash of pepper. Top with remaining ½ cup breadcrumb mixture; dot with remaining 2 teaspoons butter. Bake at 450° for 12 minutes or until shrimp are done. Drizzle with vinegar. Serves 4 (serving size: about 5 shrimp, ¼ cup breadcrumb mixture, and 2 tomato slices).
CALORIES 58; FAT 16.5g (sat 5.4g, mono 7.1g, poly 2.7g); PROTEIN 37.1g; CARB 16g; FIBER 1.8g; CHOL 274mg; IRON 5.5mg; SODIUM 563mg; CALC 140mg
What are your tricks for keeping your portions in check?
“I’ve been trying out the recipes from your magazine so long and following the serving size indicated in each recipe that now I do it with any magazine recipe I find or meals I cook on my own. My tummy got in the Cooking Light portion habit.”
—Debbie Harry
“When I’m at a restaurant, I decide how much of what’s on the plate I’m going to eat before I start eating, and then eat slowly!”
—Day Kibilds
WHEN HOSTING A PARTY, proper portions are possible. These small bites prove you can have bold flavor without overindulging.
Beef Teriyaki Crisps with Wasabi Mayonnaise
The wasabi mayo adds a punch of flavor to these small bites.
Steak:
¼ cup fresh orange juice
¼ cup lower-sodium soy sauce
2 tablespoons mirin (sweet rice wine)
2 tablespoons honey
2 teaspoons grated peeled fresh ginger
½ pound flank steak, trimmed
Cooking spray
Remaining ingredients:
½ cup canola mayonnaise
2 teaspoons wasabi paste
2 teaspoons rice vinegar
24 baked rice crackers
Fresh chive pieces (optional)
1. To prepare steak, combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 24 hours, turning occasionally.
2. Remove steak from bag, and discard marinade. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add steak to pan; grill 6 minutes on each side or until desired degree of doneness. Remove steak from pan; let stand 10 minutes. Cut steak diagonally across grain into thin slices; cut slices into 2-inch pieces.
3. Combine mayonnaise, wasabi paste, and vinegar, stirring well. Spoon ¾ teaspoon mayonnaise mixture onto each cracker. Divide steak evenly among crackers; top each with ¼ teaspoon mayonnaise mixture. Garnish with chives, if desired. Serves 12 (serving size: 2 topped crisps).
CALORIES 62; FAT 8.6g (sat 1.1g, mono 4.4g, poly 2g); PROTEIN 4.5g; CARB 5.8g; FIBER 0g; CHOL 10mg; IRON 0.3mg; SODIUM 148mg; CALC 5mg
Smoked Salmon and Cheese Mini Twice-Baked Potatoes
6 small Yukon gold or red potatoes (about 2 pounds)
1 teaspoon olive oil
½ teaspoon salt, divided
Cooking spray
½ cup (2 ounces) finely grated white cheddar cheese
2 tablespoons fat-free milk
1 tablespoon butter
½ teaspoon black pepper
2 tablespoons finely chopped smoked salmon (1 ounce)
Chopped fresh chives (optional)
1. Preheat oven to 400°.
2. Rub potatoes with oil; sprinkle with ¼ teaspoon salt. Place potatoes on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender. Remove from oven; cool 10 minutes.
3. Cut potatoes in half crosswise; cut off a small portion of rounded edge so potato will stand upright. Carefully scoop out about 1 teaspoon pulp from each half, leaving shells intact. Combine potato pulp, cheese, milk, butter, pepper, and remaining ¼ teaspoon salt in a bowl. Spoon about 1 heaping teaspoon potato mixture into each potato shell. Arrange stuffed potatoes on a jelly-roll pan; top each with ½ teaspoon chopped salmon. Bake at 400° for 15 minutes or until thoroughly heated. Sprinkle with chives, if desired. Serves 12 (serving size: 1 stuffed potato half).
CALORIES 96; FAT 2.9g (sat 1.7g, mono 0.6g, poly 0.1g); PROTEIN 3.5g; CARB 13.6g; FIBER 0.9g; CHOL 8mg; IRON 0.7mg; SODIUM 159mg; CALC 37mg
Sparkling Pear Cocktail
This beautiful aromatic sipper is surprisingly stout. Combine 1⅓ cups chilled brut sparkling wine and ⅔ cup chilled pear liqueur. Garnish with Seckel pear slices, if desired. Serves 4 (serving size: ½ cup).
CALORIES 142; FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 0g; CARB 1.3g; FIBER 0g; CHOL 0mg; IRON 0mg; SODIUM 0mg; CALC 0mg
DO YOU OVERPOUR ALCOHOL?
Portion control is important when it comes to alcohol. Moderate drinking means no more than one drink per day for women and two drinks for men. Try to have two or three glasses of water for every alcoholic drink.
1 drink = Wine: 5 fluid ounces (130 calories) Keep wine pours prudent by using smaller glasses instead of oversized, bowl-like ones.
Spirits: 1.5 fluid ounces (225 calories) For liquor, spirits, or liqueurs, a shot-sized serving is a perfectly portioned nightcap. The calories in cocktails can vary dramatically depending on the mixer.
Beer: 12 fluid ounces (150 calories) Servings add up quickly with premium beers that come in pint-sized (16-ounce) bottles.
THE LARGE AMOUNT OF LIQUID in soups makes them particularly satisfying and filling. So find more ways to work soup—especially broth-based vegetable kinds—into your weekly menu rotation.
French Onion and Apple Soup
TravelChickie on CookingLight.com said, “Wow. Not only the best French onion soup I’ve ever had, but one of the most fabulous Cooking Light recipes I’ve ever used!”
Allow enough time to caramelize the onions. It’s key to this recipe’s success.
3 tablespoons unsalted butter
15 cups sliced yellow onion (about 4 pounds)
¾ teaspoon black pepper
3 thyme sprigs
2 bay leaves
1 Honeycrisp or Pink Lady apple, peeled, quartered, and cut into julienne strips
½ cup Madeira wine or dry sherry
6 cups lower-sodium beef broth
½ cup apple cider
1 tablespoon sherry vinegar
10 (½-ounce) slices sourdough bread, cut into 1-inch cubes
2 cups (8 ounces) grated Gruyère or Swiss cheese
Thyme leaves (optional)
1. Melt butter in a Dutch oven over medium heat. Add onion to pan; cook 5 minutes, stirring frequently. Continue cooking 50 minutes or until deep golden brown, stirring occasionally. Add pepper, thyme sprigs, bay leaves, and apple; cook 3 minutes or until apple softens. Add wine; cook 2 minutes, scraping pan to loosen browned bits. Add broth and cider; bring to a boil. Reduce heat, and simmer 45 minutes. Discard bay leaves; stir in vinegar.
2. Preheat broiler.
3. Arrange bread cubes in a single layer on a jelly-roll pan; broil 2 minutes or until toasted, turning after 1 minute.
4. Preheat oven to 500°.
5. Ladle 1 cup soup into each of 10 ovenproof soup bowls. Divide croutons evenly among bowls, and top each serving with about 3 tablespoons cheese. Place bowls on a jelly-roll pan. Bake at 500° for 8 minutes or until cheese melts. Garnish with thyme leaves, if desired. Serves 10.
CALORIES 62; FAT 11g (sat 6.4g, mono 3.1g, poly 0.7g); PROTEIN 11.1g; CARB 29.2g; FIBER 4.1g; CHOL 33mg; IRON 1.1mg; SODIUM 426mg; CALC 278mg
Melon Gazpacho with Frizzled Prosciutto
5 cups cubed peeled cantaloupe (about 3½ pounds)
4 cups chopped ripe peaches (about 4 large)
½ cup water
2 tablespoons minced shallots
2 tablespoons fresh lemon juice
1 tablespoon sherry vinegar
⅜ teaspoon kosher salt
2 teaspoons olive oil
4 ounces thinly sliced prosciutto, cut into ribbons
4 teaspoons chopped fresh mint
¼ teaspoon freshly ground black pepper
1. Place first 7 ingredients in a blender; process until smooth (process in batches, if necessary). Place in freezer to chill while prosciutto cooks.
2. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add prosciutto; cook 10 minutes or until crisp, stirring occasionally. Drain on paper towels.
3. Spoon soup into bowls; top with prosciutto, mint, and pepper. Serves 4 (serving size: about 1¾ cups soup, about 1 ounce prosciutto, 1 teaspoon mint, and a dash of pepper).
CALORIES 206; FAT 5.6g (sat 1.3g, mono 3g, poly 0.9g); PROTEIN 9.7g; CARB 32.7g; FIBER 4g; CHOL 17mg; IRON 1.3mg; SODIUM 638mg; CALC 34mg
Fresh Green Pea Gazpacho
2½ cups shelled fresh English peas
2¼ cups ice water
1½ cups chopped peeled English cucumber
1 cup (½-inch) cubes French bread
2 tablespoons extra-virgin olive oil
1½ tablespoons sherry vinegar
2 garlic cloves
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
Fresh pea shoots
1 tablespoon small fresh mint leaves
1½ teaspoons extra-virgin olive oil
1. Cook English peas in boiling water 4 minutes. Drain and rinse with cold water until cool. Set aside ½ cup peas. Place remaining peas, 2¼ cups ice water, and next 5 ingredients in a blender; process until smooth. Stir in salt and pepper. Ladle 1 cup soup into each of 6 bowls. Garnish with reserved peas, fresh pea shoots, mint leaves, and 1½ teaspoons oil. Serves 6.
CALORIES 128; FAT 6.1g (sat 0.9g, mono 4.2g, poly 0.9g); PROTEIN 4.5g; CARB 14g; FIBER 3g; CHOL 0mg; IRON 1.1mg; SODIUM 222mg; CALC 12mg
EXPERT TIP: Eat with Pleasure
“Popular diets tend to demonize certain foods like potatoes, pasta, cheese, and even fruit, yet the reality is no food is fattening unless you overconsume it. Food is not the problem, your portions are. I think it’s important to eat with pleasure and without guilt. Just keep sight of how much you’re eating.”
–Manuel Villacorta, MS, RD, blogger, The Huffington Post, and author of Eating Free
WHEN YOU BYOL TO WORK, you get to control the portion size and exactly what’s in it. A little pre-planning on the weekend will help you avoid super-sized restaurant meals and all-you-can-eat buffets. Be sure to stash some healthy snacks at your desk, so you won’t be tempted by vending machine treats.
Tabbouleh with Chicken and Red Bell Pepper
Use rotisserie or leftover chicken, if you like.
½ cup uncooked bulgur
½ cup boiling water
1½ cups diced plum tomato
¾ cup shredded cooked chicken breast
¾ cup minced fresh flat-leaf parsley
½ cup finely chopped red bell pepper
½ cup diced English cucumber
¼ cup minced fresh mint
1½ tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1. Combine bulgur and ½ cup boiling water in a large bowl. Cover and let stand 15 minutes or until bulgur is tender. Drain well; return bulgur to bowl. Cool. Add tomato and remaining ingredients; toss well. Serves 4 (serving size: 1¼ cups).
CALORIES 58; FAT 4.7g (sat 0.8g, mono 2.9g, poly 0.7g); PROTEIN 11.2g; CARB 16.9g; FIBER 4.5g; CHOL 22mg; IRON 1.6mg; ODIUM 326mg; CALC 33mg
Southwestern White Bean Pita Pockets
1½ tablespoons lime juice, divided
4 teaspoons extra-virgin olive oil, divided
½ teaspoon ground cumin
¼ teaspoon salt, divided
¼ teaspoon ground red pepper
2 (15-ounce) cans organic white beans, rinsed, drained, and divided
½ cup diced plum tomato
¼ cup diced red bell pepper
¼ cup diced seeded peeled cucumber
3 tablespoons diced red onion
1 tablespoon chopped fresh cilantro
1 small jalapeño pepper, seeded and minced
2 (6-inch) pitas, cut in half
4 Boston lettuce leaves
½ cup crumbled queso fresco
4 lime wedges
1. Place 1 tablespoon lime juice, 2 teaspoons oil, cumin, ⅛ teaspoon salt, red pepper, and 1 cup beans in a food processor; process until smooth, scraping sides of bowl as needed.
2. Place remaining 1½ teaspoons lime juice, remaining 2 teaspoons olive oil, remaining ⅛ teaspoon salt, remaining beans, tomato, bell pepper, cucumber, red onion, cilantro, and jalapeño in a bowl; toss well to combine.
3. Spread about 3½ tablespoons processed bean mixture inside each pita half. Place 1 lettuce leaf, about ¾ cup tomato mixture, and 2 tablespoons cheese inside each pita half. Serve with lime wedges. Serves 4 (serving size: 1 pita half and 1 lime wedge).
CALORIES 62; FAT 9g (sat 2.6g, mono 4.1g, poly 0.9g); PROTEIN 16g; CARB 54.9g; FIBER 7.6g; CHOL 10mg; IRON 4mg; SODIUM 546mg; CALC 196mg
BUILD YOUR OWN PORTABLE 100-CALORIE SNACKS
Portion-controlled snack packs can help you eat less, but pay attention to what’s inside that wrapper. Few are nutritional powerhouses. If you want something that satisfies, saves money, and offers a nutritional boost, make your own pre-portioned snacks.
3½ cups 94% fat-free microwave popcorn
Benefit: One of your three servings of whole grains.
1⅓ ounces pitted olives
Benefit: This fruit satisfies a salty craving and supplies a decent amount of heart-healthy fats.
¼ cup hummus with 4 carrot sticks
Benefit: Five grams of filling fiber means you won’t feel hungry for a while.
Enjoy a Little Something Sweet
SOMETIMES ALL YOU NEED is a small bite of something sweet to eat. A little treat built into your day will keep you from feeling deprived. You may find when you savor these mini sweets that one is all you want.
Peanut Butter and Dark Chocolate Fudge
Fat-free sweetened condensed milk gives this fudge a rich, smooth texture.
1 (14-ounce) can fat-free sweetened condensed milk, divided
¾ cup semisweet chocolate chips
2 tablespoons unsweetened dark cocoa powder
¼ teaspoon instant coffee granules
1 teaspoon vanilla extract, divided
¾ cup peanut butter chips
1 tablespoon peanut butter
¼ cup salted, dry-roasted peanuts, coarsely chopped
1. Line an 8-inch square glass or ceramic baking dish with wax paper. Place 9 tablespoons milk in a microwave-safe bowl. Add chocolate chips, cocoa, and coffee. Microwave at HIGH 1 minute or until melted. Stir in ½ teaspoon vanilla. Spread into prepared pan.
2. Combine remaining milk, peanut butter chips, and peanut butter in a microwave-safe bowl. Microwave at HIGH 1 minute or until melted. Stir in remaining ½ teaspoon vanilla. Spread evenly over chocolate layer, and sprinkle with peanuts. Cover and chill 2 hours. Serves 25 (serving size: 1 square).
CALORIES 62; FAT 4.7g (sat 3.1g, mono 0.7g, poly 0.1g); PROTEIN 3.5g; CARB 17g; FIBER 0.6g; CHOL 2mg; IRON 0.3mg; SODIUM 47mg; CALC 43mg
Place 2½ cups whole pitted dates, 2 cups toasted slivered blanched almonds, 1 tablespoon honey, ½ teaspoon ground cinnamon, and ⅛ teaspoon kosher salt in a food processor. Process 45 seconds, scraping down sides as needed, or until mixture forms a thick paste. Place 1 cup toasted flaked unsweetened coconut in a shallow bowl. Shape almond mixture into 36 (1-inch) balls. Roll balls in toasted coconut. Serves 18 (serving size: 2 truffles).
CALORIES 158; FAT 9.1g (sat 3g, mono 4g, poly 1.6g); PROTEIN 3.3g; CARB 19g; FIBER 3.6g; CHOL 0mg; IRON 0.8mg; SODIUM 15mg; CALC 47mg
Sparkling Strawberry Pops
For an adult version, use chilled Champagne in place of the sparkling grape juice.
Combine ¾ cup sugar and ¼ cup water in a microwave-safe bowl; microwave at HIGH 3 minutes or until boiling. Stir until sugar dissolves, and cool. Place 6 cups sliced fresh strawberries (about 2 pounds), 2 tablespoons fresh lemon juice, and 2 teaspoons light-colored corn syrup in a food processor; process until smooth. Strain through a sieve over a bowl, pressing to extract juices; discard solids. Combine sugar syrup, strawberry mixture, and 1¼ cups chilled nonalcoholic sparkling grape juice. Divide mixture among 8 (4-ounce) ice-pop molds. Top with lid; insert craft sticks. Freeze 4 hours or until thoroughly frozen. Serves 8 (serving size: 1 pop).
CALORIES 62; FAT 0.4g (sat 0g, mono 0.1g, poly 0.2g); PROTEIN 0.9g; CARB 35.5g; FIBER 2.5g; CHOL 0mg; IRON 0.5mg; SODIUM 9mg; CALC 21mg
Slow down when you snack; you’ll likely eat less. A study in Appetite found that people who snacked on in-shell pistachios ate 41% fewer calories than those who munched on the shelled nuts. Stopping to remove the shells helped the snackers eat less, yet they reported feeling equally satisfied.
FROZEN YOGURT IS LIGHTER than ice cream and some even supply good-for-you probiotic bacteria, but it’s easy to go overboard with large portions and excess toppings. The trick to keeping it all in check: Start with ½ cup (about 3.5 ounces), which will yield 80 to 120 calories, depending on your flavor choice. Top it off with some of these tasty topping combinations.
FRUITIER
50 CALORIES
2 tablespoons chopped pineapple + 1 tablespoon shredded coconut + 2 tablespoons sliced mango
70 CALORIES
¼ cup blueberries + 1½ tablespoons sliced almonds
125 CALORIES
1 tablespoon slivered almonds + 1 tablespoon chocolate chips + 1 tablespoon crumbled graham crackers
160 CALORIES
½ tablespoon crushed toffee + 2 tablespoons hot fudge sauce
RICHER
1 tablespoon crumbled chocolate-covered wafer bars + 1 tablespoon chocolate-covered raisins + 1 tablespoon crushed chocolate-covered peanut butter–flavored candy bar
125 CALORIES
1 tablespoon white chocolate chips + 2 tablespoons crumbled animal crackers
85 CALORIES
¼ cup banana slices (6) + ½ tablespoon chopped walnuts + ½ tablespoon semisweet chocolate chips
15 CALORIES
¼ cup sliced strawberries