Section 1:

The Inside Scoop on Nutrition

“Never eat more than you can lift.”
—Miss Piggy

  1.  Should I scoop out my bagel?

Round and thick . . . No, this isn’t that kind of book! We’re talking about what you’ll look like if you eat too many bagels. Scooping a bagel can be extremely helpful if you’re trying to eat healthy. By eliminating the dough on the inside and just leaving the shell, you save calories while still getting to enjoy the best part of the bagel. After toasting, it can be even tastier for those of you who like it hard. Wait; it’s still not that kind of book!

Bagels tend to be low in fiber and protein and very high in carbs and sodium—not exactly the ingredients for a slim body. So, scooping a bagel won’t leave you missing anything important, but it will help you cut excess calories and carbs—but only if you throw out the dough you scooped. Don’t nibble on it. Just put it right in the garbage before it tempts you.

Once the bagel is scooped, you have to be careful not to fill the hollowed out bagel with too much “stuff.” Pay close attention to the amount you’re using and don’t bulk up on spreads, salads, or meats. Half of a cup of low-fat tuna, one to two tablespoons of peanut/nut butter, or a couple slices of cheese are appropriate portion sizes and will help fill you up. You can also make a pizza bagel or a sandwich with eggs/egg whites, turkey, or grilled chicken. All of these fillings and options can provide you with nutrients, protein, and/or fiber, which are missing from most bagels. If you can’t imagine having a bagel without cream cheese, try to stick to the low-fat or whipped varieties or don’t use too much of the full-fat variety at a time. To make it even more exciting, add smoked salmon and lox; they’re a great source of omega-3s, vitamin D, and protein. Just beware of their sodium content if salt is a problem for you.

In social or professional situations, if you’re too embarrassed to scoop your bagel because you’re afraid of how that will look to a date, a boss, or “judgy” friends, try to eat half the bagel and limit the schmear.

If scooping a bagel leaves you feeling empty in the middle, fill the void with mini-bagels, bagel thins, or deli flats. These all have approximately 100 calories as opposed to a “real” bagel which can have at least 300 calories. The packaged bagels in the grocery store can also be an alternative since they usually have half the calories of the freshly baked ones. The taste may not compare, but we love our asses in our favorite jeans more, which sometimes helps when deciding what type of bagel to eat. Be careful, though—read the ingredients and try to avoid those that contain high-fructose corn syrup and lots of preservatives. Also take note of the sodium levels; compare brands and look for ones with the lowest levels (aim for 250 to 375 milligrams per bagel).

Regardless of how you eat your bagel, it’s always best to limit the number you eat to one per week since they are dense and have a lot of calories. Try, if possible, to choose 100 percent whole wheat and skip cinnamon raisin and other sweet flavor bagels. Otherwise, the different varieties of bagels are pretty much within range of each other, so pick your favorite kind. As a treat, an entire bagel once in a while won’t kill you, but if you indulge more often, it might kill bathing suit season!

  2.  Why can’t I stop eating the bread from the bread basket?

The bread basket is magnetic and turns our nicely manicured hands into monster-like claws. As soon as the waiter or waitress comes by with it, the conversation stops and all eyes are transfixed on the bread. This “carb trap” seems to always hit the table in slow motion, but most people can’t get their hands on it fast enough.

This magnetic force isn’t really your fault. Since the bread basket at most restaurants tends to be filled with white bread, there’s barely any fiber in it. They’re basically putting a huge amount of sugar in front of you, which is why it’s so addictive. How many of you have said, “I’ll just have five jelly beans,” which turns into fifty and suddenly you can’t stop eating them? It’s the same with the evil bread basket. You have a quick fix, your blood sugar spikes, and then when you crash, you crave more.

Here are a few tried-and-true tips that will help stop you from gaining a baker’s dozen by the end of the meal!

•   Don’t eat out of the bread basket. Instead, put a slice of bread on your plate. People tend to eat less when they are more aware of how much they are eating. If you just pick at the rolls in the basket, you’re more likely to overindulge and lose count of how much you have eaten. This will make it much harder to know when it’s time to stop.

•   If you’re going to have a slice of bread, use olive oil instead of globbing on butter. It’s not only a healthier option, but a little bit goes a long way. Try to put only a small amount of olive oil on your bread plate and don’t repour.

•   Eat slowly. Take a bite, chew, and take a break. Give your body time to realize it’s getting food. Otherwise, you will probably inhale half the basket and get full before you even eat the food you came to the restaurant to try. Rarely, if ever, do you pick a restaurant based on their bread basket. So use caution and save room for the food you came to eat in the first place.

•   Don’t go into a meal overly hungry. If you do, you will be much more likely to stuff your face with the bread.

•   Order an appetizer. If you’re hungry and your stomach is growling and you must “get food into your belly,” then consider a starter. House salads, vegetable soup, shrimp cocktail, and tuna tartar are great options. You can also start with a side dish, like sautéed or steamed spinach or another veggie. It is always better to eat nutritiously than to consume empty calories like plain white bread.

•   If you simply can’t resist, tell them not to put the bread basket down on the table, or just take one piece and have them take the rest away.

  3.  Should I blot my pizza?

As the pizza cools and you wait to take the first bite without burning the roof of your mouth, the question “to blot or not to blot?” may cross your mind. Do you take the pile of paper napkins and turn them into squares of orange grease, or do you just say “fuggadaboutit” and dig in?

The grease you soak up only adds about 20 to 50 calories per slice. This is pretty negligible if you’re just having one slice. You can easily burn off those 20 to 50 calories just by parking a little bit further from the restaurant. Besides, if the pizza has been sitting there for a while, you may not even be soaking up the grease—sometimes what you pick up is just some moisture from the pizza anyway.

Pizza is pizza, and if you can keep it to a slice and you don’t have it frequently, there’s no reason it can’t be enjoyed as-is. If you are looking to keep your weight in check, or if you eat pizza regularly, focus on skipping fatty toppings such as pepperoni, sausage, and extra cheese. Sicilian, white sauce pizza, and specialty slices like breaded chicken and baked ziti should be saved for special occasions. Salad pizza is not necessarily a healthier option either as it is usually drenched in dressing. If you like it, go for it, but don’t have it if you’re just trying to save calories. The healthiest slices are topped with veggies such as peppers, mushrooms, spinach, or tomatoes. Not only will you be getting some nutrients and saving a ton of fat, but the fiber will help fill you up so you can stick to one slice!

Another way to make your pizza healthier is to order whole wheat. If you want to trick yourself into feeling like you’re eating a lot of pizza without actually doing so, cut the slice in half and have two or three small slices. Even better, buy your own whole wheat crust and make a pie of your own at home. This way, you can use healthier tomato sauces, fresh toppings, and limit the oil. Don’t be afraid to experiment and try new and exciting recipes for pizza crusts using cauliflower, eggplant, or zucchini. It’s okay to make a mistake since, it’s been said, pizza is like sex . . . even when it’s bad, it’s still good!

  4.  Instead of my beloved pasta, should I switch to quinoa, farro, and kaniwa?

Mama Mia! Instead of deciding between penne, ziti, or spaghetti, now it’s the type of pasta that has us wavering. While regular white pasta is always delicious, it is not the most nutritious, which is why so many people are now looking at alternatives.

Quinoa and kaniwa are great and healthy options. Although technically seeds, they are treated more like a grain (kind of like a tomato, technically a fruit but considered a vegetable). While kaniwa is crunchier and less bitter, in many ways they are very similar: they are both high in protein, fiber, iron, and are gluten free. Quinoa and kaniwa both also cook quickly, which is a great thing for anyone preparing a meal in a hurry (that includes most of us!). You can also use the leftovers for salads and soups or as a substitute for oatmeal, rice, risotto, or potatoes.

Farro, on the other hand, is a grain. It is high in protein, fiber, and iron while also containing zinc. It can be higher in fat and calories, but you’re also getting more nutrients, so it’s still considered a healthier alternative than traditional white pasta. Farro can be very filling, which is good since it automatically helps with portion control. While a bit less nutritious, bulgur contains many of the same beneficial properties as farro. It also contains fewer calories and grams of fat.

Other substitutions to try are spaghetti squash, brown rice pasta, or noodles made from soba, shirataki, or zucchini. Don’t be fooled by boxed pasta enriched with vegetables, as it is usually deceiving. These are mostly adding color to your bowl of pasta and not nutrients. Just like you don’t order strawberry ice cream for its fruit content, you should look at most vegetable pastas the same way.

If you’re a sucker for oodles of noodles, many of these alternatives have nutritious angles with weight-loss benefits to boot! If these don’t do it for you, go with 100 percent whole wheat pasta. Compared with regular white noodles, it has more fiber, vitamins, and nutrients and you will get all the benefits of eating whole grains. Just make sure to have a bowl of pasta and not many bowls, or you may turn into a meatball.

  5.  Whole wheat, seven grain, rye, oh my! What is the healthiest bread to eat?

It’s no wonder many of us have moved away from plain white bread since it really has no nutritional value. The question then becomes, which bread does? Any way you slice it, there are lots of traps, so before you spend your dough, be sure to take these things into consideration:

Multigrain breads contain multiple types of grains (obviously!) and they’re meant to sound healthier than white bread. However, that’s not necessarily true. It’s not the number of grains that matter, but the type. If the first ingredient in your loaf of bread is enriched bleached flour, enriched wheat flour, or wheat flour, you’re mostly eating white flour—regardless of whether it’s seven grain or twelve grain.

Instead of buying bread based on how many grains it has, look at the label and find one whose first ingredient is 100 percent whole wheat, 100 percent whole grain, whole wheat, or whole wheat flour. This ensures you’re getting the benefits, including more fiber and nutrients and less refined flour. Otherwise, there’s only a grain of truth to your bread being a lot healthier than white bread.

Be careful of the terms wheat bread, 100% wheat, or enriched wheat. These terms only mean they originated from wheat flour, but they don’t tell you how the bread was manufactured. If the grains are processed, it may destroy the nutrients and any advantages you thought it had over white flour.

Rye bread can be a good choice, as it is high in fiber and doesn’t normally result in a spike of your blood sugar. This can help you stay fuller for longer and you will be less likely to find yourself in a bread coma.

No matter the type of bread you choose, be mindful that most contain a ton of sodium. For example, even a slice of 100 percent whole wheat bread can have 150 milligrams of sodium. That’s more than an order of small fries from McDonald’s. This doesn’t mean you should be rushing out to get fast food instead of having a sandwich; it just means you should be aware of other sources of sodium in your diet and choose your bread wisely.

When selecting a loaf, try to avoid those with high-fructose corn syrup, caramel, molasses, and other sweeteners or colors that are usually added to disguise the look and taste of bread.

  6.  Are wraps the sandwich solution?

When wraps first came out, everyone thought they were the answer to their diet needs. They were thinner, flatter, and some were even made with vegetables, so it was easy to believe they were healthier. However, just like the guy who was hot in his profile picture but looked much different in person, everything isn’t always as it seems.

Wraps can actually be higher in calories than regular sliced bread. They can also have twice as many carbs and higher levels of sodium. Wraps usually contain a type of trans fat called partially hydrogenated oils. Even the ones supposedly made of spinach and tomato are often misleading, as these vegetables are added primarily for color and seasoning instead of for their nutritional value. If you’re really looking to get spinach and tomato into your diet, your best bet is to put them in the wrap as part of your sandwich. That’s the only way to guarantee you’re getting their essential nutrients.

The unhealthiest part of the wrap is usually the abundance of stuff in the middle. Wraps tend to be very bulky and overflowing, and there is no need for that much turkey, tuna, roast beef, breaded chicken, or egg salad. They also usually have lots of toppings and fillings, like creamy dressings, mayo, cheese, and bacon.

These mouth-watering wraps don’t always need to be gut-busting disasters if you stick to lean meats with veggies. If it’s a pre-made wrap, and it’s overly full, try to only eat half—it should be more than enough to fill you up. You can also save calories by avoiding the foldings at each end of the wrap. This is just extra bread, empty calories, and unnecessary additional carbs.

To make wraps as healthy as possible, pick 100 percent whole wheat if it’s available; they are higher in fiber and more nutritious. Additionally, try to prepare these sandwiches at home so you can be in control of what’s in them. Pick wraps that are 100 calories or fewer. Or, you can get creative with sandwiches and use lettuce leaves, portabella mushrooms, or even eggplant to hold it together instead of bread. And that’s a wrap on wraps!

  7.  What’s the healthiest breakfast cereal?

Ever look disapprovingly at someone in the grocery store as they put Fruit Loops in their shopping cart while you put Smart Start in yours? You’re so much healthier, right? Wrong! Fruit Loops has 10 grams of sugar, while Smart Start actually has 14 grams of sugar for the same serving size (1 cup). They both have the same amount of fiber (3 grams) and fat (1 gram), but Smart Start has 80 more calories per serving (190 calories to 110). Your choice isn’t better after all.

While we tend to think most sugary and unhealthy cereals come in crazy colors and are marketed toward kids, that’s just not the case anymore. Even though many brands might imply they’re good for you, it’s important to turn the boxes over and look at the ingredients to see what they’re really made of and from. You’d be shocked! Nutrition facts don’t lie. Start with grams of sugar. To think, per serving, that that Raisin Bran and Kashi Go Lean Crunch have more sugar than Cinnamon Toast Crunch and Frosted Mini Wheats is just crazy—but true!

If you really want to make your head spin, take a look at the serving size. Bear Naked Fruit & Nutty Granola, for example, only has 6 grams of sugar, but the serving size is ¼ cup. If you had a full cup of this, which is a pretty normal portion, you would be consuming 24 grams of sugar! Get ready for a sugar high. More to the point, don’t assume that all brands have the same serving size. Regular Cheerios has a serving size of 1 cup, but Honey Nut Cheerios has a serving size of ¾ cup. They’re probably counting on the fact that you don’t remember your fractions from elementary school!

After you’ve seen the serving size, check out the ingredients. Even if your favorite box of cereal is splashed with MADE WITH WHOLE GRAIN on the front of the box, if it doesn’t say 100 percent whole grain in the ingredient section, then it’s probably not made with that many of them. Don’t stop there, though. Look for artificial sweeteners, flavors, and food dyes. Even those cereals that you wouldn’t see advertised on Saturday morning cartoons may contain them. Fiber 1 has sucralose, Quaker Oatmeal Squares uses yellow #5, and Special K Vanilla Almond contains artificial flavors.

Lastly, don’t get stuck on fiber. While it would be ideal to get 3 or more grams of fiber per 1-cup serving, it’s not the only factor when buying cereal. You can always add fruit to your cereal or on the side and get natural fiber that way. The same is true with protein. Incorporate nuts, flaxseeds, or hard-boiled eggs into your breakfast.

It’s not a total lost cause, though. There are some good options out there, including Cheerios, Barbara’s Puffins, Kashi Heart to Heart, and All Bran Complete Wheat Flakes. When you’re shopping, you have to be educated. Don’t only look at calories and fat; look at the big picture. All of the information on a cereal box is important—don’t just judge it by the cover.

  8.  Lately, it seems there are so many types of milk. What’s the difference?

Holy cow! It’s easy to get overwhelmed by the sheer number of cartons to choose from in the dairy section. Between cows’ milk and plant-based milks (like almond, rice, soy, and flax), it’s udder chaos. (We know, we know.)

Which one is best? It’s really up to you! Cows’ milk has more protein than any of the plant-based milks and contains more vitamins and minerals. It’s a natural source of complete protein, meaning it contains all nine essential amino acids and is also high in calcium, vitamin D, and vitamin A. Goats’ milk is also a great source of these nutrients, and has the added benefits of being easy to digest and containing less lactose. Whichever you prefer, you have to pay special attention to the fat and calorie contents. Whole milk has the most fat and calories, reduced-fat (2%) and low-fat milk (1%) obviously fall in the middle, and skim/nonfat milk has the least.

Plant-based milks also contain many vitamins and minerals (like A, B2, B12, and D), but their nutritional benefits depend on their source. Soy milk is a good source of protein and has the highest amount compared to other plant-based milks. Almond milk, rice milk, and flax milk tend to be lower in protein but have other benefits; they can be fortified with calcium and vitamin D and low in saturated fats and cholesterol. Flax milk has the added benefit of containing omega-3s. Hemp milk is also a great alternative to cows’ milk. It’s rich in many vitamins and minerals and also in omega-3s. Sorry to disappoint you, though—it won’t give you a high.

Many of these plant-based milks come in flavored forms that have loads of sugar and artificial additives. Even the deceptively innocent “original” or “plain” versions can contain added sugars. Make sure to look at the ingredients and the nutrition panel. A glass of chocolate plant-based milk can have the same amount of sugar as a handful of cookies or a chocolate bar.

No matter the source, as long as you’re mindful of calories, fat, and added sugar, there’s no point crying over spilled milk as long as you’re a smart cookie.

  9.  How can I get my cheese fix in a healthy way?

Cheese is one of those things that you can like whether it’s soft or hard. From melted mozzarella to blocks of cheddar, cheese can be so delicious that Wisconsin isn’t the only home to cheeseheads.

Cheese can be a great snack or addition to a meal, as it is normally high in calcium and protein. It can also contain other nutrients including vitamins A and B12, phosphorous, and zinc. The National Dairy Council recommends Swiss, cheddar, ricotta, mozzarella, Monterey Jack, and Gouda as the most nutritious cheeses.

Even though some cheeses tend to be high in fat and sodium, the yummiest cheeses need not be avoided. Since their flavors are very powerful, a few bites will leave you happy and satisfied. A little bit of good cheese can go a long way. Alternatively, if you go for the less-flavorful varieties, you may not get the fix you wanted and end up nibbling on way more cheese than you intended.

Beware of alternatives in the dairy aisle, especially if you’re not a cheese connoisseur. Avoid the no-fat options; many contain fillers and preservatives, and the taste can be worse than any cheesy joke. They also are not ideal for cooking. Instead, look for those products that use low-fat milk or are part skim and are lower in sodium.

While cheese seems pretty easy to identify, there are those that should not even qualify as part of the category. Some of the most popular cheeses aren’t even cheese at all. Many American single-sliced cheese products are listed as “pasteurized prepared cheese product,” i.e., not really cheese. This can be due to the process it undergoes and the number of fillers and other preservatives and additives it uses. While this isn’t necessarily reason enough to avoid them, just bear in mind that a good chunk of the product is not cheese.

Try to stay away from those products that don’t resemble cheese. For example, those that come in squeezy tubes, cans, or powders. If you wouldn’t use it to trap a mouse, chances are it’s not something you really want to be eating a lot of.

An Extra Scoop!

If you’ve stayed away from cheese because of a lactose intolerance or sensitivity, you may not have to stay away from cheese completely. Try hard cheeses like cheddar and parmesan. During their processing, most of the lactose is removed so only low levels are left.

 10. What’s all the hype with yogurt? It seems all Greek to me!

Olive oil, feta cheese, and fish aren’t the only great foods to come from the Mediterranean region. The Greek gods have continued to bless us with Greek yogurt.

Greek yogurt can be an excellent source of nutrients. Not only does it contain B vitamins, calcium, magnesium, potassium, and phosphorous, but it also has plenty of probiotics. These nutrients can help with your skin, digestion, stomach, immunity, and even your metabolism (for more information on probiotics, see page 179). Greek yogurt also tends to be high in protein, which can help you feel full and therefore prevent unnecessary snacking or munching.

In terms of flavor, Greek yogurt tends to be a bit more tart than most other yogurts. However, what it may lack in taste, it makes up for in texture, as Greek yogurt has a very smooth and creamy consistency. This can make it great for dips, dressings, as a topping, or even an additional ingredient when cooking. It is also wonderful because it can be used as a substitute in baking for higher fat ingredients like cream cheese, mayo, butter, oil, and even sour cream. By using Greek yogurt, you can cut calories and fat and even boost the protein in some of your favorite dishes or treats.

As with any kind of yogurt, if you buy different flavors, be careful of added sugars. The “fruit on the bottom” variety or the fruit flavors can have more than double the sugar of the plain kind. The best option is always to add your own goodies to plain yogurt, including flaxseeds, walnuts, a teaspoon of jam or honey, or even your favorite fruit. These can help make the taste more desirable and as decadent as you’d like. Also, be careful of those that contain whey protein concentrates, cornstarch, milk protein concentrates, and other thickeners, as these ingredients are common in Greek-style yogurts. True Greek yogurt is mostly milk and live cultures and it doesn’t use (or need) these additives because it goes through a stringent straining process.

Greek yogurt can be a godsend if you are sensitive to dairy because it tends to be lower in lactose and easier to digest. It also can be a good source of protein and nutrients if you follow a vegetarian diet. Just don’t assume that they are all free of animal products, as some brands add gelatin and other non-vegetarian ingredients.

Greek yogurt helps prove that marathons and the Olympics aren’t the only great things we got from the Greeks!

 11. Where should I be spreading the love . . . butter or margarine?

Butter may not be as bad as has been widely reported over the past few decades, so there’s no reason to feel like a lard if you like it.

Butter is made solely from either cows’ milk or cream. It contains vitamins A, D, E, and K, which are good antioxidants and have many of their own benefits. While butter is high in saturated fat, recent studies report that alone it won’t necessarily lead to heart disease. If you use butter sparingly and in moderation (on a potato, to cook with, or while baking) and have no major overriding health concern(s), you don’t need to worry about it. However, if you are the type of person who has a side of bread with their butter, it might be time to think again!

Lean toward whipped butter which, due to the air, is lighter and leaner. This will help you save about half the calories, fat, and cholesterol. Light or low-fat butter or those combined with oils can be comparable to whipped butter in terms of their nutritional profile. However, they may contain fillers, binders, and other additives to help reduce the fat and calorie counts. Due to this, some varieties may have a waxier consistency and less of a taste. The lower impact of flavor may cause you to use more, which means you might as well have used the full-fat variety to begin with.

Margarine differs from butter because it is normally “plant-based” and made of vegetable oils. Margarine can be very high in trans fats, which can lead to high levels of bad cholesterol (LDL) and low levels of good cholesterol (HDL). Sticks of margarine are the worst offenders. As margarine isn’t naturally solid, it must go through a process of hydrogenation, which creates more trans fats. While the tubs tend to have fewer trans fats, their benefits are still spread thin.

Be wary of sprays, too. While they may seem low in calories, if you use a lot, they won’t stay that way for long. Sprays also tend to have a lot of artificial ingredients and flavors to get them to replicate the taste of butter, but they often don’t come close to duplicating it.

Whether you are leaning toward butter or margarine, just remember not to lay it on too thick.

 12. Are egg whites all they’re cracked up to be?

The decision to eat egg whites or the whole egg has always been tough to crack. Conventional thinking suggested that egg whites were healthier since this is the part of the egg where the protein is, while the yolk of the egg is loaded with dietary cholesterol that supposedly clogged arteries. However, new research states that the egg yolk may not be as bad for us as initially reported. While the egg yolk can affect your cholesterol level and does have more calories, studies have reported it may not directly affect heart disease. Furthermore, most of the nutrients in the egg are found in the yolk, including vitamins A, E, and K as well as B12, folate, calcium, carotenoids, essential fatty acids, DHA, and amino acids. It is also one of the few foods that naturally contain vitamin D. All these nutrients are very important and are discarded if you only eat the egg whites! In contrast, the benefits of the white are limited to just protein and magnesium. While these are important, they will leave you scrambling for other ways to get all of the goodies you would get from eating the entire egg.

If cholesterol or heart disease isn’t an issue for you, you may want to go with the whole egg. You can also always eat a half egg-white omelet and half regular (yellow) egg omelet just to switch things up or cut calories. No matter what type of eggs you prefer, make sure not to be rotten with what else you put on your plate. Try to skip the bacon and home fries and go with fruit or a side salad instead.

Whether you prefer omelets, scrambled, over easy, or poached eggs, you now have free range to do what you think is right for your body.

An Extra Scoop!

Eggs fortified with omega-3s are quickly growing in popularity, but if you still prefer only eating the whites, don’t waste your money. To obtain these nutrients, you must eat the entire egg, not just the yolk.

 13. I’d rather spend time in the a.m. getting ready, so what are some quick but healthy options to eat in the morning?

Mornings are super stressful and busy, as there is only a limited amount of time to get everything done between the time the alarm goes off and the time you have to walk out the door. Whether you’re just responsible for getting yourself ready, or if your family depends on you, breakfast sometimes gets missed or overlooked. Here are some easy, nutritious, and quick choices that can help you avoid scrambling for ideas in the morning.

•   Bowl of cereal with milk—How easy is this? Pour yourself about 1 cup of cereal. As healthy as some of the non-sugar cereal can be, it gets tricky when you eat too much. Look at the label and aim for those that have about 120 calories per ¾ to 1 cup serving and stick to that. Use some low-fat milk and pair with some berries or even 1 to 2 tablespoons chopped nuts. Need this on the go? Pour it into a plastic cup and have it with a plastic spoon or use Tupperware for portability.

•   Bowl of oatmeal—While old-fashioned, slow-cooked, or steel-cut oats are better for you than a packet of instant oatmeal, all of them can be part of a quick, healthy breakfast. If you prefer the old-fashioned kind that takes more time, you can easily make it the night before, store it in the fridge, and heat it up in the morning. Plain instant oats in a packet are a great runner up, but be wary of the flavored kind where the sugar can add up. You can always add your own fruit, nuts, or cinnamon for taste too.

•   Yogurt with cereal or fruit—Yogurt, especially the Greek kind, is packed with protein. Pair it with half a cup of cereal or some berries, and you have a quick, easy, no mess, and satisfying breakfast.

•   Toast or whole grain waffle with peanut/almond butter—What better way to start off the morning than with something that makes you feel like a kid! With whole grains from the toast or waffle and protein and healthy fat from the nut butter, you will be happy and full for hours! As an alternative, you can also put your nut butter on an apple or banana.

•   Eggs and toast—Scrambling eggs only takes a couple of minutes and little oversight. You can have one to two whole eggs or one egg with two to three whites. Pair that with a piece of whole wheat toast or two whole wheat crisp bread crackers. The combo of protein and good carbs will pack the perfect punch. If you tend to oversleep or can’t stand leaving a dirty kitchen, make hard-boiled eggs the night before. Then, in the morning, grab them and go! Try taking out the yolks and filling them with some hummus as a fun alternative.

 14. Don’t sugarcoat it. Do I really have to give up sweets?

If you tend to consume a lot of refined sugar, then it’s a good idea to cut back. It has been well reported that having a major sweet tooth can lead to weight gain. Whether in ways you can see (like on your waist) or in ways that you can’t (like in your liver), this extra bulge can lead to short- and long-term health problems. Too much refined sugar can also lead to aging faster and can get in the way of your body’s ability to fight bacteria and viruses.

On labels, look at the sugar content and watch out for “added sugars.” If you don’t see sugar listed as an ingredient, it doesn’t mean it’s not there. Words that are used to disguise sugar tend to end in –ose like dextrose, fructose, lactose, galactose, glucose, sucrose, and maltose. They also often have the word syrup or juice in them. Examples include corn syrup, fruit juice concentrate, maple syrup, malt syrup, and cane juice. Other less obvious names for sugar include dextrin, honey, hydrogenated starch, invert sugar, rice malt, nectars, molasses, polyols, and sorghum. With all this new lingo, it’s incredibly important to read labels carefully and remember that knowing synonyms isn’t just something you had to be mindful of for your SATs. Look at what you buy with a discerning eye and take note of the sugar sources. It’s not always obvious that something may be high in sugar. For example, did you know a serving of tomato sauce, granola, dried fruit, or a frozen dinner meal can have the same amount of sugar (or even more) than a serving of sugary morning cereal?

Giving up refined sugar completely can be very difficult since it’s extremely addictive. It’s hard to quit cold turkey. It can take anywhere from a few weeks to several months to break any bad habit, including eating too many sweets, so start slowly and stay committed. At the same time, be careful not to immediately restrict yourself so much that all you do is think about that candy calling your name. Over time, you have probably rewarded yourself with sweets, so you have to reprogram your thought process. It will take a bit of hard mental work to disassociate the emotional relationship you have had with food. When you get the craving for something sweet, work on changing your routine. Instead of reaching for licorice, go for a piece of fruit that has complex carbs instead. If that won’t cut it, stick with a small treat that has fewer than 150 calories.

Sugar doesn’t need to be your enemy, as it’s pretty unrealistic to expect that you’re going to eliminate it all from your diet. There is no reason to set yourself up for disappointment. Just be aware of how much refined sugar you’re having since you don’t need spoonfuls of sugar to make food go down.

 15. Having ice cream can feel sinful. Should I just have frozen yogurt instead, or is it okay to stick with the real thing?

Scoop for scoop, ice cream is usually better. Think of frozen yogurt like a fake designer bag you would buy on a street corner. At first, you love it. Then, you can’t stop staring at its imperfections. Finally, you are mad at yourself for buying it and swear off fake bags forever! Frozen yogurt usually affects you the same way. First, you have the craving because it sounds delicious and healthy in your head. Then, it hits your mouth and you’re not always satisfied. By the time you get home, you’re gassy, still hungry, and vow next time you’re just going for the real stuff.

There’s no reason to have a meltdown since ice cream isn’t a bad choice if you can be happy eating a few spoonfuls without packing on the toppings. Half a cup of regular ice cream is comparable to half a cup of frozen yogurt. Both can be as low as 150 calories—a perfect calorie amount for a treat. Regular vanilla or chocolate ice cream, though, will keep you more satisfied, and you usually don’t need all of the toppings to enhance the flavor. However, since frozen yogurt can be full of chemicals and other additives, it can taste artificial. In these cases, it usually takes chocolate chips, sprinkles, syrups, hot fudge, cookies, nuts, or candy to make it taste the way you want it to. This can, at the very least, double the amount of calories and eliminate any hope of it being a low-cal treat. So, despite popular belief, unless you want to be a Chunky Monkey, stick with a smaller serving of real ice cream.

If you can’t resist frozen yogurt, or if you actually really like it, you should be careful of the self-serve shops. They give you huge cups to fill and access to all of the yogurt and toppings you want. By the time you get to the register, it’s hard to see the yogurt underneath all the stuff you’ve put on top. Then, once you see the price, you realize this “treat” just made your wallet a lot lighter while having the opposite effect on your weight. Try not to have such a heavy hand with the yogurt dispenser and limit the toppings. Even though you’re the one with your hand on the lever, you don’t want people mistaking you for Mr. Softee.

 16. Does being a chocoholic have any benefits, or will it just leave me fat and broken out?

Our friends know better than to get between us and chocolate. However, we both know that we have to eat it in moderation, and that when it comes to health benefits, dark chocolate is definitely the way to go. The darker the better, especially if it has 70 percent cocoa content or higher.

Research has shown moderate intake of dark chocolate can help support heart health, blood pressure, LDL cholesterol, and blood sugar. It also contains antioxidants, vitamins, and minerals, which have great benefits for the body. What’s more? Some studies have even reported that dark chocolate contains the same chemical your brain creates when you’re falling in love—so there’s actually a reason chocolate has become a “go-to” gift from your significant other or an even better gift to yourself when you need a pick-me-up. Being in love with chocolate actually makes scientific sense.

If dark chocolate isn’t your thing, don’t fret. White and milk chocolate may not give you some of the advantages associated with dark chocolate, but let’s be honest—you’re not going for the chocolate bar because of its potential health benefits. The fact that they may have little to no nutritional value (white chocolate is actually made from cocoa butter, milk, and sugar) means that as long as you are just having a little bit, infrequently and as a treat, there’s no reason to freak out.

While too much of any kind of chocolate can be fattening, by itself it does not cause acne. If it is part of an unhealthy and unbalanced diet full of fats and sugars, the chocolate won’t help matters and your skin may suffer. Chocolate also isn’t the root cause of breakouts during your period. We just tend to crave chocolate around this time so it’s usually a coincidence. Your hormones are what’s to blame, so if chocolate helps with your PMS, have a bite (not a bar), as a little bit can go a long way.

Even though some may wish chocolate was a food group (including us), chocolate can be guilt free! Just remember that less is more, the darker the better, and enjoy it while it lasts.

 17. What should I do when I’m still hungry after dinner and all I want to do is raid the fridge?

This is one of those times that you need to have a serious talk with yourself. Say to yourself: “Am I really hungry or am I just bored? Am I just thinking of food because it’s a bad habit I’ve gotten myself into over the years?” Chances are, after a big meal, you’re actually not hungry and probably will answer yes to one of the above questions.

If you end up evading your own questions, try drinking a glass of water. Many times, dehydration mimics hunger, so you may actually be mistaking your want for food with your need for liquids. After you have a drink, try waiting a few minutes and distract yourself, then see if you’re still hungry. If the urge passes, then you’ve just saved yourself calories and probably were not hungry to begin with. This may especially be true if you’ve been out boozing and your body is dehydrated. Too many times on the way home from a long night out, our bodies may think they need a grilled cheese sandwich, a slice of pizza, or a side of fries, but they really just need a glass of water.

If you’re still famished, try to figure out why. Before the meal, did you drink too much (juice, alcohol, or soda) or did you fill up on bread? If so, that may have caused you to get stuffed before dinner. This will leave you with loads of empty calories but no real food or nutrients to keep you satisfied, and you will indeed get hunger pains by the time you get home. Next time, try to drink water with your meal and go for a healthier appetizer to avoid this happening again.

In the meantime, you’re going to need to eat something because right now you’re hungry. If a snack will do and you’re only mildly hungry, keep it to a few bites and try to limit the calories to 200 or fewer. If you really are starving because dinner didn’t satisfy you, try to eat something light (low-fat yogurt, scrambled eggs, pbj/nut butter sandwich). Try not to resort to fried, greasy, or fast foods and keep the portions in check. You did, in fact, already eat some food, so you shouldn’t need a full and caloric second dinner. Regularly eating two dinners is only good for producing two chins!

 18. What’s the deal with breakfast for dinner?

Once you get out of your day clothes, change into your comfy sweats or PJs, and throw your hair up in a messy bun, breakfast foods can be very tempting. After a long day, it’s sometimes hard to get motivated to cook a full dinner. Picking up the phone to order take-out or delivery can also seem like too much work and a waste of money. That’s when breakfast can make a great dinner. You just have to make sure it doesn’t become an all-you-can-eat breakfast buffet.

Eggs, fruit with cottage cheese, one bowl of cereal with low-fat milk, or toast with peanut butter are all well-balanced options to have at night. Stay away from the sugary cereals, as they can have excess calories and all the sugar can make you crave multiple portions. Frozen whole wheat waffles or pancakes can be fun and delicious and can feel a lot more indulgent than they actually are. Not only can they be low in calories, but they can also be quick and easy to prepare in the toaster. If you like them with syrup, just use a little bit and don’t drown them. You can even put the syrup on a separate small plate or bowl, which may help you control the amount you use. Try to pair these waffles or pancakes with some slivered almonds, hard-boiled egg, or fresh fruit to also add some protein, fiber, and nutrients.

The major difference between eating breakfast at night as opposed to in the morning is that you’re usually not in a rush to get anywhere. You might be eating dinner while on the phone, watching TV, or just decompressing from a long day. This can sometimes lead to grazing and eating more than you usually would. So be careful of portion sizes and going back for seconds, as breakfast foods tend to be less filling than normal dinner meals.

It’s fine to switch up any meal of the day—it’s not when you eat what, but what you eat when. You can even have dinner for breakfast. Healthy options in the morning can include salads, soups, chicken, whole wheat pasta, beans, fish, and even a leftover slice of whole wheat pizza. Foods rich in protein, nutrients, healthy fats, and/or fiber will give you the fuel you need to power through your day. Eating breakfast like a king may not be as common in the United States, but it’s something worth importing.

 19. Can I really eat an endless amount of fruits?

How many people do you know who will tell you they let themselves go because they ate too much fruit? Probably zero. Nobody got fat from having too many fruit salads.

Fruits should be a very important part of your daily diet. Not only are they delicious and refreshing, but they are very nourishing as well. Fruits are high in vitamins, antioxidants, fiber, and water. They have been shown to help with immunity, beauty, and energy and can help lower the risk of cardiovascular disease, blood pressure, and cholesterol. Due to the natural fiber, fruit has also been shown to help maintain a healthy GI tract.

Fruit has sugar, which can add up by the end of each day, so don’t go bananas! Unlimited amounts of most things, including fruit, won’t necessarily help keep you skinny, as it’s not calorie free. However, alone it won’t leave you with a pear shape. The fiber should help fill you up, so you really shouldn’t be in a position where you’re eating too much of it. Just make sure to vary what you eat and, like anything, keep it in check. Have a cup of berries, an apple, some slices of melon, or a handful of grapes as opposed to eating an entire cantaloupe. However, if you’re hungry, fruits are a low-calorie, filling, and nutritious option—especially opposed to almost anything else you might grab.

Just because something has the word fruit in it doesn’t mean it’s healthy. A fruit smoothie can have 400 calories, and that’s before you factor in other ingredients like yogurt or milk. Dried fruits are usually filled with added sugar and have lots of calories despite their small serving size. Fruit juice may be the worst culprit. Unless it’s 100 percent juice, you’re most likely getting a glass of sugar and calories. While fruit is part of the cocktail, so are artificial additives, sweeteners, and preservatives. Most fruit juice concentrates are just as unhealthy as soda. Ocean Spray Cran Apple Juice Drink has 31 grams of sugar and Welch’s 100% Grape Juice has 36 grams of sugar. We’re guessing that’s way more sugar than you would have thought!

Stick with what Mother Nature has to offer and aim to eat two to four servings of fruit per day. An apple a day really will help keep the doctor away and your weight at bay.

 20. Since peanut butter has been outlawed in so many places, what’s a good and healthy alternative?

Food allergies can be very serious, and it’s not nuts for certain households, schools, and organizations to ban them. As nut allergies continue to become more prevalent, so do nut-free options.

If you are allergic to only peanuts, but all other nuts are okay, there are plenty of choices. Think of your favorite nut, and there is probably a spread made from it. There’s almond butter, cashew butter, macadamia nut butter, and walnut butter. Nutritionally, these all have relatively the same amount of calories and fat as peanut butter, and they also contain vitamins, minerals, antioxidants, and omega-3 fatty acids. While the tastes may be a little different, some people actually prefer them. For others, once they’ve gotten used to it, they learn to love them too.

You can also try those that combine fruit and nuts. These can make any lunch or snack even more exciting and may give you the rich flavor you were looking for. Make sure to read labels, as many brands can be high in sugar and carbs and are better suited as a treat instead of as part of a meal.

If you have to avoid all nuts, then you might want to try sunflower butter, pumpkin butter, or pea butter. Soy butter and tahini are great choices as well, but since they are made from soy and sesame seeds respectively, they may be problematic, as these are also top allergens.

Here are some tips when trying out a new spread:

•   Don’t assume they are all pure blends. Some almond butters, for example, also contain cashews, pine nuts, brazil nuts, and macadamia nuts. Watch the ingredients and check the label.

•   Be careful of added sugars, oils, and salt, which can make them unhealthier than the natural versions. Look for no-salt or no-sugar-added varieties wherever possible.

•   Watch the serving sizes, as the calories can add up quickly. Be sure not to use too much. The standard serving size is just 2 tablespoons, which can be met and surpassed pretty quickly.

•   Get creative in the kitchen and make spreads at home. To limit the preservatives and sugars and other ingredients you may not want, look at recipes online and have fun doing it yourself. It may be a little messy, but with a food processor or blender, it’s not that difficult. You can also flavor them to your choosing, which is always nice, especially for picky eaters.

Once you find one(s) that you like, go ahead and use them on sandwiches, apples, and crackers, while you’re baking, or even while making a smoothie. Don’t be afraid to go nuts(less)!

 21. Is Nutella really that bad for me?

Nutella is so attractive to so many of us because it looks like chocolate but feels like something healthy. It’s neither. It’s actually a hazelnut spread with added cocoa powder. The list of ingredients is fairly short: sugar, palm oil, hazelnuts, cocoa, skim milk, whey, lecithin, and vanillin (an artificial flavor). On the plus side, there are no artificial colors or preservatives, which is great. Nutella is also peanut free, gluten free, kosher, and the palm oil is not hydrogenated, which gives it some more points.

On the other hand, the main ingredients are sugar and oil, which are not great. In fact, one serving is two tablespoons, and this amounts to 200 calories, 21 grams of sugar, and 21 grams of carbs! That’s about double the sugar and calories in a serving of Trix Cereal! Mind. Blown.

With Nutella, you’re also not getting much protein, so don’t kid yourself—having a tablespoon of it is not the nutritional equivalent to a handful of hazelnuts. Nutella only has 2 grams of protein per serving. Comparatively, peanut butter has approximately 8 grams of protein (while also having the added benefits of only 2 to 3 grams of sugar and double the fiber). It’s not like you’re getting any benefits from the cocoa powder since the amount you’d be getting from Nutella is negligible. It’s sad to say, but you’d get double the protein with peanut butter M&Ms than you do with Nutella.

If you’re looking for a special treat on a Sunday morning, enjoy a serving of Nutella on whole wheat bread or pancakes or spread it on an apple or banana. Keep in mind that there are other options that can provide more health benefits than this faux-chocolate spread. Products like Justin’s Chocolate Hazelnut Butter Blend only have 8 grams of sugar per serving and 12 grams of carbs and would make a better choice when you’re looking to curb the same type of craving. You could also combine a healthy nut butter with some melted dark chocolate and make your own blend.

With Nutella, since you’re not really getting the health benefits of the nuts or the chocolate, you certainly have to “spread the happy” because you’re not spreading much else.

 22. I’m so confused. Should I be eating sugar-free or fat-free foods?

There is no need to be confused or overwhelmed about this decision. The only thing you should be doing is keeping it real.

The fat-free craze is over. Just like the floppy disc, the DVD player, and mom jeans, eating “fat-less” is a thing of the past. People thought a fat-free diet would be the answer to their prayers. Without fat, how could you not lose weight? It’s simple. When fats are removed from food, they usually have to be replaced by something else to ensure that the taste and texture stay the same. That is why fat-free foods usually have added sugar, salt, additives, artificial flavors, sweeteners, and/or preservatives. You end up replacing a known entity that your body can easily react to with something your body isn’t necessarily used to breaking down. Better the devil you know, than the devil you don’t.

What also makes fat-free foods basically worthless is that your body actually needs some fat to burn fat. That’s why there’s a fat chance you’ll get skinny, or stay skinny, without them. Fats provide double the energy of carbs and proteins, help you feel full, and are necessary in the absorption of many nutrients. By eliminating them from your diet, you’re actually doing yourself a disservice. What you’re saving in fat may not be worth what you are getting in unnecessary and unhealthy ingredients.

That doesn’t give you carte blanche on fatty foods. You should always try to stick to unsaturated fats when possible. Reduced fat (25 percent less fat than normal), low fat (3 grams of fat or fewer), and “light” (50 percent less fat or one-third of the calories) are better choices than fat free, but you still have to be careful with these too. For example, reduced-fat peanut butter has only 10 fewer calories than regular peanut butter but has many more additives. Reduced-fat Oreos are another example, as they have only 1 gram of saturated fat (versus 2 grams in a regular Oreo), but they have approximately the same amount of carbs, sugars, and sodium.

Sugar-free products1 won’t get you anywhere—unless you were planning on running to the bathroom. These foods are normally filled with artificial sweeteners since something has to be added to make the foods taste good if natural sugar is taken out. These additives may inhibit weight loss, cause cramping, and lead to other things associated with stomach pain (we’ll leave that to your imagination). Unless you are a diabetic, your body is used to digesting natural forms of sugar. Sugar free foods aren’t necessarily lower in fat or calories, so make sure to read labels because you might be losing the taste for no good reason.

As you can see, there are high costs associated with these “free” products. That’s why you should just try to stay away from all of them. If you want to have a diet lower in fat or refined sugar, lean toward foods that naturally don’t have them, as opposed to those that need replacements. Unless you are under specific orders from a doctor in which you have to eliminate certain food groups, a well-balanced diet of “real” foods is the ideal way to eat. By “real,” we mean a diet rich in fruits, vegetables, whole grains, lean protein, low-fat dairy, and healthy unsaturated fats (like avocado, olive oil, nuts).

For those times when you’re going to indulge in a treat, go for a smaller bite of the actual cookie, chip, or snack. Stay away from impostors such as sugar-free and fat-free foods. Just as those fake gold watches turn your wrist green, imagine what these foods are doing to your body!

 23. Are protein bars a snack food, a meal replacement, or are they just glorified candy bars?

Just like some girls in high school, protein bars have become very popular because they’re easy! However, that doesn’t make them the cleanest or healthiest choices, nor does it mean that they are full of substance.

Most protein bars are heavily marketed as being healthy, but some of them are way worse for you than a Snickers. To ensure you’re not getting a candy bar in disguise, look for a bar that has 15 or more grams of protein and 3 or more grams of fiber. The calories should range from 150 to 200 and no more than 5 grams of fat and 8 grams of sugar. When you’re looking at the label to find this information, you must also look at the serving size. Make sure to do the math and multiply everything listed on the nutrition panel to know the true story of what’s really in it. For example, some labels may say the serving size is two or that the serving size is half of the bar. This is really the same thing, and the amount should be doubled to know how much protein, fat, calories, sugar, and carbs you’re really consuming.

When looking at the labels, also avoid bars with more than 5 grams of saturated fat and those that contain artificial sweeteners, palm oil (also may be listed as palm kernel oil), or soy protein isolate. Try to find one that is well balanced with 40 percent carbs, 30 percent protein, and 30 percent fat. While this may seem limiting, there are literally hundreds of bars to choose from to suit your wants and needs—crunchy, chewy, organic, gluten free, double protein, added fiber—and they all come in what sound like mouth-watering flavors. They can come in handy in a pinch when you’re traveling, tight on time, or as an added pick-me-up before or after a workout. However, just because they are convenient, this doesn’t mean you’re going to get the same level of nutrients from a bar than you would from real food. So don’t make a habit of using them as meal replacements or instead of fruits and veggies as a snack.

In the same vein that they’re easy, you should also think of protein bars like a quickie—they can satisfy the urge, but most of the time you should want something a little more savory, satisfying, and lasting!

 24. Should I eat before I work out?

Don’t you hate it when your iPhone starts off with a full charge and then, despite barely using it, it’s lost half of its battery life? This is the same thing that can happen to your body if you don’t eat a little something before a workout. Even though you may wake up feeling full of energy, by the time you get your workout started, you may already feel drained if you haven’t given yourself the proper fuel. Without it, you will probably get zapped of the energy you need to not only get your workout going, but also to keep up your stamina throughout.

If you work out in the mornings, we know it can be a real drag to have to get up even earlier to eat before a workout. However, to make sure it doesn’t become a worthless workout, your body needs fuel to exercise. The only way it gets that is through calories, which you can only get from food. While having some nourishment is less important for low intensity workouts, if it’s going to be mid to high intensity, then having a little something to eat beforehand can be very beneficial.

Stick with eating something small and choose easily digestible foods. You want to put gas in your tank, but too much or the wrong type might make you stall. Half to a whole banana, one or two slices of whole wheat toast or English muffin with nut butter, oatmeal, piece of fruit, handful of nuts, crackers with cheese, or hard-boiled eggs are all easy to prepare, delicious, and will help to put pep in your step. Combining protein and carbs are ideal, as they both work to increase your energy and support your muscles.

If you tend to work out later in the day or at night, try to time your exercise so you don’t eat a big meal immediately beforehand. Get some distance between them so that you can go the distance without feeling weighed down.

If you like to work out to fight off your hangover, it’s even more important not to work out on an empty stomach. The alcohol from the night before will likely impede your digestion. You’ll have fewer nutrients in your tank as a result, and the workout could be a big-time struggle without food. While the last thing you may want to do is eat, it should help to give your body the extra nutritional umph that you’re going to need to push through and sweat it out.

No matter how, when, or why you exercise, staying hydrated is just as important as eating. Water will help keep up your energy levels, cushion your joints, and help you not to huff and puff too much. Without it, you might cramp up, get dizzy or lightheaded, and lose focus. Keep a water bottle with you before, during, and after, and keep filling it up because you are losing water as you sweat.

Think of eating and drinking before you go out as an exercise aphrodisiac—it will get you up, keep you going, and make sure the heart is pumping.

 25. Am I drowning all of my money in those fancy, enhanced waters?

The tides are turning. Plain water is now considered passé as new types of water are flooding the market.

Waters enhanced with vitamins were a refreshing change from the norm when they first emerged. The only problem was the word vitamin, since most tended to be low in them. Many of these waters are either missing or have less-than-optimal levels of essential vitamins and minerals. They also have way more sugar than nutrients. Did you know that you can get the same amount of sugar by eating approximately fifty jelly beans as you would get in one bottle of some vitamin waters? While there are some varieties that offer sugar-free options, they still may not offer the nutritional support you were hoping for. They can give you a false sense of security if you’re using these drinks as a way to get your vitamins and minerals. Between the high sugar content and low levels of nutrients, not to mention the artificial additives, these vitamin waters are usually lacking in the healthy category. When you consider how much they cost, a daily multivitamin is a fraction of the price and you’ll be getting way more for your money.

Other types of enhanced waters making a big splash are those that have electrolytes. Electrolytes (minerals including sodium, potassium, calcium, magnesium, phosphorous, and chloride) are very important for your body to function properly, as they help you stay balanced and hydrated. For those very active people or those who are dehydrated or sick, these types of waters or drinks can be beneficial. Be aware that some waters just have electrolytes added for flavor and won’t do anything to replace your levels after a sweaty workout or when you’re really sick. Be smart! Look at the labels and take note of the levels of the minerals designed to increase your electrolyte levels to see if you are really getting any benefits. While drinking any kind of water is a great way to stay hydrated, don’t fool yourself into spending more money on these waters that don’t have a lot of electrolytes in the hopes you’re getting a lot of added value.

Coconut waters are trying to leverage the success of electrolyte waters since coconuts are a natural source of potassium. However, many only have one quarter of the potassium of a banana, while being eight times more expensive! Most also require you to drink a lot to get the hydration you’re seeking. This will, unfortunately, come with a lot of sugar and empty calories, so they may be counterproductive.

There are also vitamin drops, flavor enhancers, and waters with a hint of fruit. There is even a new wave of really interesting waters that use artichokes, maples, watermelons, birch, and cactus. While these sound cool, just be careful of those that have outrageous claims or those with added sugar or artificial sweeteners and dyes. It might be better to try squeezing your favorite fruits into your water instead and avoid all the unnecessary sugar, empty calories, and unnatural ingredients.

While these designer waters are far from being washed up, there is nothing wrong with basic H20. If you don’t like the taste of regular water, just dip one toe in at a time to make sure it’s safe before you dive in.

 26. I can’t live without my soda, but what is it doing to my body?

We want to look like Beyoncé, Taylor Swift, and Sofia Vergara from their soda ads, too, but we have a feeling they aren’t drinking too much soda since they still have those amazing bodies. Whether you prefer diet soda or regular soda, you should really try to avoid them both.

Regular soda has no nutritional value, so you’re basically filling up a tall glass with sugar, calories, chemicals, and caffeine. While diet soda has less sugar and fewer calories, it tends to have more artificial sweeteners, additives, and chemicals that can deplete your body’s calcium, do damage to your bones, teeth, and stomach, and have other negative health effects. Both types of soda have been reported to cause problems in the kidney and heart, and they can also lead to weight gain, obesity, and cavities. Sodas can also stain teeth and lead to signs of aging—both of which probably won’t be reversed by all the teeth whitening and Botox you can afford!

Now that you know how bad it might be for you, do you think you’ll be able to keep yourself from pouring another glass? Initially, probably not! That’s because the sugars and sweeteners in soda can be addictive. These ingredients not only enhance the taste, but mess with your taste buds so you’re always craving more. It’s actually science that makes it hard to kick a soda habit, but don’t let that leave you gulping for air!

The best replacement for soda is water. While it may not taste as good as soda at first, it will go down a lot easier if you remember it’s calorie free, caffeine free, and sugar free! Ice cold water can be extremely refreshing, hydrating, and enjoyable. However, we know there are some who find water boring. If that’s you, try adding a few slices of your favorite fruits (like apples, oranges, lemons, or strawberries) or combinations of them to your water. You can also get creative by adding cucumber or other flavor variations like mint, thyme, and ginger. If that’s still not exciting enough for you, try unsweetened iced tea or natural hot tea. If it’s the fizz you miss, try seltzers or other sparkling waters.

If you really can’t live without soda, severely limit how much you drink because it really isn’t a good choice for any generation!

 27. I have salads for lunch every day, and I’m still not losing weight. What am I doing wrong?

There’s nothing better than meeting your girlfriends to gossip and catch up over lunch—whether it’s during the workday or, better yet, on the weekends. However, if you don’t want it to turn into an intervention about your weight, it’s important to remember that not only should you not have the same thing for lunch every day, but all salads are not healthy.

Eating the same thing frequently or every day is considered food jagging. Just like a child who gets stuck eating peanut butter and jelly or grilled cheese sandwiches for lunch every day, you are following the same pattern. Try to vary your lunches to help kickstart your metabolism by digesting different foods. In the same way it is important to change your exercise routine to challenge different muscles and keep yourself from getting bored, the same should be done with your meals.

Just because a meal has the word salad in it, it doesn’t automatically make it a healthy or low-calorie choice. To figure out how your salad ranks, start by taking an inventory of what you’ve put in your bowl: what kinds of toppings, how much dressing, and how big is it? A good rule to follow when eating a salad is to stay away from iceberg lettuce, which has very few (if any) nutrients and fiber. Instead, use more nutritious greens, like kale, spinach, romaine, arugula, or mesclun. Fill your salad with unlimited veggies, but avoid peas and corn, as those tend to be starchy. Watch the extras such as cheese, nuts, seeds, crunchy things (like wontons, noodles, croutons, bacon bits) and dried fruits (raisins, craisins). Choose a lean protein, like grilled chicken, shrimp, turkey, tofu, eggs, or salmon, and avoid fried, breaded, and processed meats. Try to get dressings on the side and stick to two tablespoons or less. Avoid creamy dressings but know that light and fat-free dressings aren’t necessarily a better choice. Even though they may be lower in fat and calories, they tend to be higher in sodium and sugar to make them taste better. Also, in order to absorb many of the nutrients in your salad, your body needs fats. Without them, you may not get the vitamins and minerals from the fruits and veggies you’re eating. Kind of pointless!

If you tend to buy salads, be on the lookout, as some places put everything but the kitchen sink in a salad and drown in it dressing. They also tend to use really big bowls so you don’t realize how much you’re actually consuming. When it comes to salads, bigger isn’t better and less is more.

 28. What’s the smartest way to cook my veggies?

Even if you’re not an ace in the kitchen, you shouldn’t be intimidated to cook veggies. There are plenty of ways to prepare them, and even if some methods leave fewer nutrients than other ways, they’re still vegetables and they’re still healthy.

Traditionally, vegetables high in water-soluble vitamins (vitamins B and C) are the ones most sensitive to heat. If you want to cook these types of veggies, try to use a little bit of water and low heat for a limited amount of time. Carrots, spinach, asparagus, peas, broccoli, and zucchini are in this group.

On the other hand, vegetables that are higher in the fat-soluble vitamins (vitamins A, D, E, and K) do better when exposed to heat, so cooking them would be helpful in retaining these nutrients. Your body will also absorb these better if you combine them with some fat, so try cooking or topping them with a little bit of olive oil or butter. These veggies can include carrots, broccoli, spinach, tomatoes, and kale.

You would be right, though, if you are thinking that some fall in both categories. This is exactly the problem! It becomes a bit of a conundrum when you have vegetables in both camps. The same cooking method can both help and hurt the overall nutritional profile of whatever vegetable you’re making. That’s why you shouldn’t concern yourself too much with how you’re going to prepare them.

Other than frying and drowning your vegetables in butter or oil, there really is no bad way to cook your vegetables. While most people believe that microwaving is the best method, if you don’t like them that way, then it’s not going to work for you. If steaming is too boring, forget it. Add some seasoning and a drizzle of oil and throw them in the oven. The more vegetables you eat, the better you’ll feel and the more nutrients you’ll get. While you may get fewer vitamins and antioxidants depending upon the method, it’s still better than eating a hunk of junk.

 29. Fresh. Frozen. Canned. What’s the difference when it comes to buying veggies?

Veggies have come a long way. Look at Brussels sprouts—from being the laughing stock when we were younger to now being on every trendy restaurant’s menu. Vegetables are definitely making a comeback.

Ideally, you would have your own vegetable garden or live in an area that has access to good, fresh, and local farmers’ markets. It’s not always possible or probable to do this, which is why so many people buy their vegetables from conventional grocery stores.

While the vegetables in the store may look the same as those in a farmers’ market, they actually could have many differences. Fresh vegetables in your basic supermarket are often picked before they are ripe, since they have to travel great distances to end up on your store shelves. In addition, they might have been exposed to light, heat, and less-than-optimal conditions. This might mean these vegetables may have fewer nutrients in them while having more additives and preservatives.

One way to combat this is to buy vegetables that are in season. This will increase your chances of getting the most nutrients and a better taste. You should also look for local signs. Many chains are now displaying that information. South America may sound exotic, but leave that for a vacation and not necessarily your produce.

If you find yourself in a pickle because it’s close to impossible to eat in season and local all the time, don’t forget about frozen and canned vegetables. Frozen veggies are a wonderful option because the freezing process occurs directly after picking and seals in all the nutrients. This way, even in the dead of winter, you can have peas, corn, broccoli, cauliflower, lima beans, and asparagus. Veggies from the freezer can also help you out because you can buy them ahead of time and store them without fear of them going bad. Don’t go crazy with that, though; veggies don’t go well with freezer burn! Besides, grocery stores tend to have sales on frozen veggies all the time, which makes them a great value. Stick with the steamed kind and lay off those in sauces, butters, and with lots of seasoning, as these can have high amounts of fat, sugars, sodium, and calories.

Canned veggies are also convenient and not just to use in your pantry as another shelf. They can be bought well in advance (and on sale) and stored for extended periods of time since they have long expiration dates. Make sure to wash them with water before you use or eat them, as this can help remove a lot of the extra sodium that’s used to preserve them. Try to pick BPA-free cans or those in glass containers, if possible, to avoid the controversial chemicals.

When in doubt, buy whatever vegetable is available to you. Use the ones that are most cost-effective, fit into your routine, and that you think taste the best. Any veggie is better than none at all. So, no matter the season, you can eat and enjoy your favorite veggies.

 30. I want to sizzle in the kitchen. What oil should I use and when?

Trying to figure out what type of oil to use and under which circumstances can put you on a slippery slope. Oil can be a wonderfully healthy option for cooking because it is low in saturated fat. Here are a few tips to keep in mind:

•   Usage: Different kinds of oil have different temperatures at which they start to break down. This is known as their smoke point. Sunflower, grapeseed, avocado, canola, and refined safflower and sesame oils have a high smoke point, which means they can withstand a high heat. Therefore, these oils are great for sautéing, stir-frying, and baking. Oils like extra virgin olive oil have a low smoke point so they are much better suited for drizzling over cooked foods, salads, and breads. If you’re unsure, and smoking occurs while cooking, stop what you’re doing, throw it out, and start over. You don’t want to use oil that’s literally gone up in flames. Sometimes this can be avoided; some manufacturers list their recommendations for maximum temperature on the label. No matter what type of oil works for your meal, only use what you need, as the calories can add up.

•   Nutrient content: Certain oils, like flaxseed and hemp, can be a source of omega-3 fatty acids. Since these nutrients can be affected by high heat, use these more for salad dressings. Other oils are high in mono-unsaturated fats, which can be good for the heart. These include avocado, olive, almond, and peanut oils.

•   Storage: Most oils don’t have a long shelf life. If your oil tastes or smells funny, you should probably throw it away. Flavor and scent are usually good indicators. To help them last, store in a cold and dark place. Also, the darker the bottle of oil, the better. This helps keep out the light that can negatively affect the oil.

•   Flavor: If you’re looking for something that won’t change the taste, look for mild oils such as canola or vegetable oil. If you are looking to enhance the flavor, sesame oil, coconut oil, and nut oils can make a dish extra scrumptious.

•   Genetically engineered: Many oils are sourced from genetically modified crops including soy, corn, canola, and cotton. If you’re trying to avoid GMOs, you should probably avoid these varieties unless they are USDA Certified Organic or Non GMO Project Verified.

•   Purity: Some extra virgin olive oils may be impostors filled with cheaper oil. How do you know you’re getting the real thing? It can be hard to tell for certain unless you work in a lab, so we’re pretty much out of luck. However, good rules to follow are to stick with those that come in dark bottles and have third party certification.

So, oil up but don’t “burn, baby, burn.”

 31. What’s everyone’s beef with eating burgers?

Mmmm mmmm mmmm. When it comes to burgers, it’s hard not to want to sink your teeth into one. Whether plain or with cheese, with special sauce or just lettuce, tomato, and pickles, they all sound so delicious. The most common burgers are those made from meat. Both lean ground beef and lean ground turkey breast burgers can actually be a great source of protein and contain essential nutrients, like selenium, niacin, B6, and zinc. While many people believe turkey burgers are healthier, that’s not always the case, especially if you’re not buying lean turkey meat. Regular ground turkey meat usually has both the skin and dark meat ground in. This can add a considerable amount of saturated fat and calories. Buffalo/bison or venison burgers can be great alternatives, as they are juicy and savory while also being lower in fat and calories.

Fish burgers have been floating around on menus as well. They’re not only lean, but high in omega-3 fatty acids and protein. Don’t have them too often because of high levels of mercury. So skip the tuna burger and go for a salmon burger instead.

Veggie burgers have also become very popular, and not just on meatless Mondays. Whether they’re pure vegetable, black bean, lentil, or chick pea, they tend to be higher in fiber, vitamins, and minerals than beef, turkey, or fish burgers. However, they also tend to be lower in protein. That is why so many of them use soy protein isolate to beef up the protein content. Try to avoid purchasing veggie burgers with this ingredient in it. Instead, combine the patty with a non-processed cheese, hummus, or sliced avocado, which are healthier sources. When buying these packaged in a store, make sure the first few ingredients are vegetables. What’s a veggie burger if there are hardly any veggies?

If you love to cook or grill, any of these varieties can be made at home. For meat burgers, though, try to buy lean ground meat or patties, and if you can find grass-fed, that’s a bonus! Make sure to look at the ingredient panel and try to avoid purchasing those that have added seasonings or sauces and those high in sodium.

Generally, the worst part about having a burger is not the patty itself. It’s all the stuff you put with it and on it that can be worse for you than the actual burger. Whether at home, at a restaurant, or even a fast-food joint, stick to a single patty. Cut out all the mayo, bacon, processed cheese, blue cheese, and fried onions that often come with your burger. A typical supermarket bun contains approximately 100 to 150 calories so, in the grand scheme of things, only cutting this out won’t make a huge difference. This is great news for those of us who don’t like eating a naked burger. However, if you’re looking to eat low carb or make small cuts that add up over the course of a day, you can always scoop it, switch to whole grain for some added fiber, or replace it with deli flats, English muffins, or lettuce. If you really want a side, like french fries, use self control. They may be finger lickin’ good but they’re not always worth it.

Burgers can be hot and juicy as long as you know where the beef is. Always have it your way and then you’ll be lovin’ it!

 32. I used to eat only white meat, but now I really like dark meat. Is it bad that I’ve ventured over to the dark side?

The answer to this question isn’t black or white. The difference between skinless white and dark meat is that the latter contains about 30 more calories per 3 ounce serving. This may seem pretty negligible, but how many people really eat only 3 ounces, which is the size of a deck of cards? If you eat the servings that you normally get at a restaurant or that you buy in the grocery store, it’s usually at least double that amount. So, if you eat these larger portions frequently and throughout the year, white meat skinless chicken or turkey can help you save on calories and avoid putting weight on your own legs and thighs.

While white meat may seem healthier, this may not always be the case. That’s because most people tend to add lots of seasoning and sauce to white meat because it tends to be drier. Trying to make white meat taste better and juicier (and more like dark meat) means you’re adding slabs of calories and fat. This happens when you glob on the marinades, add lots of breading, fry it in a ton of oil, or even pair your meal with fatty sides. All of these things may enhance the taste, but they’re counterproductive to keeping white meat a healthier option.

That’s why it’s time to see dark meat in a new light. Dark meat doesn’t need all the extras to make it taste good, so, by the end of the meal, it may actually be the lower calorie option. Not only is dark meat more flavorsome, but it also contains more B vitamins, zinc, iron, and selenium. These nutrients can help with normal growth, wound healing, antioxidant protection, energy levels, and fertility.

So, getting to the meat of the question—the differences may depend on how you prepare your meat. Whether you’re into legs or breasts, try to keep it as au naturel as possible! Always try to remove the extra fat before you cook it no matter what type you prefer. The healthiest preparation is to grill or bake the chicken or roast the turkey. Stay away from heavy sauces and instead use seasonings or low-sodium marinades. If you want to keep the skin on during cooking to add some flavor, remove it before you eat. Not only is the skin itself higher in fat and calories, but it also retains the marinades.

Hopefully now you’ve seen the light and know that you no longer need to pick sides since both dark and white meat have benefits.

 33. Is sushi really as healthy as I want to believe it is?

With sushi, you must be careful so that you don’t end up getting a raw deal! The most common misconception is thinking that no matter what you order, sushi is healthy. However, that is not the case. Sushi is the classic example that size does matter.

Sushi is deceptive because, while it seems you are exercising portion control, you actually end up eating a lot of rolls to fill you up. Your mind thinks that ordering only three rolls is appropriate, but, in reality, you’re actually ordering eighteen to twenty-four pieces. Depending on the type of roll, this can add up to well over 1,000 calories since you are consuming a lot of rice per roll (approximately ⅓ to ½ cup of rice per roll). Additionally, sugar and salt are usually added when the rice is made. This can lead to increased calories, unnecessary sodium, and an abundance of empty carbs.

Despite how many rolls you order and how much rice you eat, you probably still end up hungry about an hour after the meal. Why? Mainly because the disproportionate ratio between carbs and protein (in this case rice to fish) will leave you unsatisfied. Another reason is that your body may be playing a trick on you. Soy sauces tend to be high in sodium; even the low sodium soy sauce still contains a hefty dose. So you may leave dinner feeling full, but your body may not have had enough to drink (and we’re not talking sake bombs). This can make you very thirsty, so your body’s desire for water may be masquerading as the need for more food.

There are more than enough options at a sushi restaurant that can be filling and healthy if you pay attention to how and what you order. Try starting with a salad (dressing on the side) and have some edamame or miso soup to help fill you up so you don’t overeat during the meal. You can also start off the meal with an appetizer, like chicken yakitori or sashimi, but avoid tempura whenever possible. When ordering rolls, try to get hand rolls, as they tend to be lower in calories. Limit the number of crunchy rolls, tobiko, those with mayo and cream cheese (like a Philly roll), and the fancier rolls with lots of fish and toppings as these can all be high in saturated fat, cholesterol, and calories. No matter the roll, try to request brown rice whenever possible. Brown rice has more fiber (which will help fill you up and keep things moving) and it can help keep your blood sugar stable as well. Brown rice also contains magnesium, manganese, zinc, and vitamin E, while also having fewer calories. If you want to limit the rice, there’s always sashimi, rice-less sushi, or other entrées, like a teriyaki dish.

Ginger and wasabi are great ways to spice up your rolls. Not only will they help enhance the flavor, but they also have anti-inflammatory and immunity properties and can help fight bacteria and nausea. However, don’t get confused between raw ginger and ginger dressing, as the dressing tends to be very high in calories.

While sushi can be a great source of omega-3 fatty acids, certain fish are high in mercury and this can be problematic. Too much mercury can be harmful to your brain, heart, kidneys, and other vital parts of your body. That’s why it’s best to avoid ordering too many rolls with tuna including yellowtail, yellow fin, bluefin, and ahi. Instead, try to stick with those lower in mercury like salmon, eel, crab, trout, octopus, and sea urchin.

Even though the sea may supply most of our sushi, don’t forget that veggie rolls can be a great, healthy, and tasty choice too. Rolls full of cucumbers, spinach, asparagus, and even avocado are lower in calories while still containing important nutrients. They are also usually a lot cheaper than non-veggie rolls, so your bill will be a lot easier to digest!

 34. Spill the beans. What are some ways to make sure I get enough protein and nutrients if I become a vegetarian?

From vegetarians to vegans, there has actually been a rise in the number of Americans who are going meat free (and even dairy free). Whether it’s for ethical or health reasons, or just taste or texture aversions, leaning toward vegetables, fruits, and grains can be just as healthy. It’s recently become even easier to follow this kind of diet, as there are so many options now available. No longer does being a vegetarian or vegan mean that you have to eat only beans and tofu or that you have to shop in some random and obscure health-food store for suitable products.

While there are now plenty of awesome choices for vegetarian meals and snacks, don’t forget to make up for common nutritional deficits when eliminating some or all animal products:

•   Protein: Some foods high in protein are soy products, tofu, edamame, tempeh, nuts, beans, lentils, and seitan. If you’re not vegan, you can also incorporate yogurt, eggs, cheese, and milk as these can be a great source as well.

•   Iron: Try lentils, soybeans, chickpeas, seaweed, and grains like quinoa and brown rice. Nuts and seeds high in iron include pumpkin seeds, sunflower seeds, pine nuts, and cashews. Iron-fortified foods like cereals, bars, and waffles are also worth checking out. Make sure to increase your intake of vitamin C, as well, as this will help your body absorb the iron. So, add lemons, oranges, kiwi, strawberries, tomatoes, tomato sauce, peppers, potatoes, cauliflowers, and Brussels sprouts to your meals as part of your dish, on the side, or as a topping (like iron-fortified cereal with strawberries). Broccoli and dark leafy green veggies, like kale and spinach, are super vegetarian foods because they contain both iron and vitamin C.

•   Vitamin B12: Think of fortified foods like soy milk and breakfast cereals. Nutritional yeast has vitamin B12 and is very versatile since it can be sprinkled on foods like pasta, salads, soup, or vegetables. If you’re not a vegan, you can also get this nutrient from eggs and dairy.

•   Zinc: Tofu, tempeh, lentils, nuts, and grains are high in zinc. Sesame seeds, pumpkin seeds, walnuts, pecans, almonds, cashews, macadamia, peanuts, and brazil nuts are also a great way to get this important nutrient into your diet. Don’t forget beans too. If they have scared you away because you don’t want to pass too much gas, try soaking dried beans overnight to reduce their gassy effects. Also, by rinsing off canned beans, you can reduce the sodium levels by almost half. You can indulge in some dark chocolate (or vegan dark chocolate) for zinc as well.

•   Calcium: Tofu, beans, broccoli, kale, arugula, seaweed, oranges, and soy milk are great sources of this important nutrient. Sesame seeds and almonds are also high in calcium. If you’re not vegan, milk, yogurt, and cheese are good sources of calcium.

•   Vitamin D: Vitamin D is hard to get from food in general. It’s even tougher if you don’t eat dairy. Try mushrooms, and soy or nut milks fortified with vitamin D.

You can also always look to add supplements that contain these nutrients for added nutritional support.

 35. I eat well, so what’s the point in a multivitamin?

Unfortunately, you probably don’t eat as well as you think—and that’s normal. We are busy people with limited free time and tight budgets. It’s hard to consistently make healthy choices all day, every day. While we all try to make the best choices when it comes to what we eat, it’s not always possible or probable.

Add to that, when you do make healthy decisions, they may not be as nutritious as you think. For example, the USDA recently stated that it takes seven cups of today’s spinach to equal the nutrition that a single cup provided in 1960. (Imagine what Popeye would look like now!) While spinach is still a good choice to include in your diet and will provide good amounts of vitamins and minerals, it’s not what it used to be. The same thing is true with other fruits and vegetables. Many of our crops are grown in soil that may be depleted, over-farmed, or not fortified. This means people are often receiving less-than-optimal nutrients from the foods they eat. These facts don’t eliminate the need to eat healthy, since you’ll always get more nutrients from fruits and vegetables than you would from anything else. It does help prove the point as to why supplementing with a daily multivitamin is important, though.

Multivitamins, after all, are dietary supplements. This means they are meant to be taken in addition to, and not instead of, a healthy diet. Think of a multivitamin as your insurance policy for well-being. There’s life insurance, car insurance, and health insurance—think of a good daily multi as your body’s insurance . . . and the premium is much less! The average cost of most good multivitamins is less than a cup of coffee each day. It’s a steal and a great deal!

For a good, comprehensive multivitamin, look for one that includes vitamins A, C, D, and E. Make sure the formula also has B vitamins and don’t just look for those with numbers like B6 and B12. Thiamin, riboflavin, niacin, folic acid, biotin, and pantothenic acid are also B vitamins and are very important nutrients that should be included. Don’t forget to make sure they include minerals like calcium and magnesium. Some brands will just say “multi” and you’ll assume these minerals are in the product, but they aren’t always there. Look at the supplement facts panel or make sure the label says multivitamin and mineral. Music notes are just sounds until they’re strung together to make an amazing song. Vitamins and minerals act in the same way. Together, all these nutrients work in harmony to help support your body in many ways, including with stress and energy, metabolism, immunity, bone strength, and even healthy hair and skin.

Pricing of multivitamins can be misleading. To properly calculate how much a daily dose is, make sure to check the serving size and don’t assume it’s one per day. If you see a bottle of ninety vitamins for nine dollars, you would be psyched that it’s a great deal—ten cents a day for three months. However, when you read the label and find out that it’s actually three a day, you will only be getting a one-month supply for thirty cents a day. That is a big difference. Additionally, better vitamins aren’t always more expensive and cheaper vitamins aren’t always a better deal. It really depends on what is and isn’t in the formula. Certain attributes like vegan, kosher, organic, and non-GMO ingredients may have premium pricing.

A good multivitamin and mineral does not give you the license to eat like crap and shouldn’t be your only source of vitamins and minerals. The best way to assure you get what you need is to get as many nutrients as you can from a well-balanced diet, and use the multi to help make up for whatever your diet is still lacking. Good support is everything, as anyone who has ever worn a shoddy bra can tell you. How many people would say no to a natural lift?

1. If you’re diabetic, you should speak to a medical professional about what foods to eat and what substitutions to make in your diet to ensure it’s proper, healthy, and balanced.