More Food, Less Fat

Scarfing 6 meals a day boosts energy, builds muscle, and sheds pounds. But what to eat? Here's your quick 'n' easy guide
By: D. Milton Stokes, R.D.

Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. Or the 3 o'clock slump, which sags before you like a hammock every afternoon.

Here's a happier prediction: Eat more often and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger. The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).

Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.

Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time," says Katherine Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's divided evenly."

The challenge is keeping the mini meals mini. "It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals," says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. If you already know your calorie count, start eating.

With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list--if they're small. Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you please. Building muscle? Double up on a couple of the items--have an extra slice of pizza or two containers of yogurt.

Breakfast: (6 to 8:30 a.m.)

You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration," says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman. This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast--this is the foundation for the rest of your day.

1. 110 calories: Latte with reduced-fat milk

2. 140 calories: Skippy brand Squeeze Stick of peanut butter

3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon

4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola

5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese

6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit

7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk

8. 300 calories: Peanut butter and jelly on a whole-grain English muffin

9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa

10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese

Midmorning Snack: (9:30 to 10:30 a.m.)
Planning matters. If there's nothing but junk in your workplace vending machines, buy the foods you need--string cheese, granola bars, trail mix, whatever--and keep a stash at your desk. (See "Make It, Take It," below.) 1. 80 calories: Stick of string cheese 2. 100 calories: Hard-boiled egg with a handful of grape tomatoes 3. 180 calories: Nature Valley granola bar 4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm 5. 250 calories: Clif bar 6. 275 calories: 2 or 3 small handfuls of trail mix 7. 290 calories: Kellogg's Nutri-Grain bar with a handful of pistachios or almonds 8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana 9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted 10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)

Lunch: (12 to 1:30 p.m.)

Be careful here! If you've had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you've already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It'll help you feel satisfied--and keep you that way.

1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread

2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa

3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato and onion in a whole-grain pita

4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese, melted

5. 400 calories: Seafood salad in a whole-grain pita with diced tomato, cucumber, and onion

6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread

7. 400 calories: ½ cup hummus with roasted vegetables

8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla

9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil

10. 450 calories: Six pierogi with salsa or reduced-fat sour cream

Midafternoon Snack (2:30 to 3:30 p.m.)

Steer clear of the candy bowl on your P.A.'s desk. "You could eat four small chocolates for 100 calories," says Geise, "or you could eat a cup of yogurt." The chocolate gives you hardly any protein; the yogurt delivers 8 grams.

1. 160 calories: Reduced-fat Cheddar melted on apple halves

2. 175 calories: 5 Laughing Cow cheese wedges

3. 200 calories: ½ cup baba ghanoush (roasted-eggplant dip) with vegetables

4. 210 calories: Half a container of Cracker Jack

5. 250 calories: 1 cup reduced-fat yogurt

6. 250 calories: Small handful of chopped pecans over a cup of fruit salad

7. 260 calories: Apple, pear, or banana smeared with peanut butter

8. 300 calories: Cup of chickpeas with a dash of cumin and fresh mint

9. 340 calories: 2 ounces roasted nuts

10. 350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter

Dinner: (5:30 to 7:30 p.m.)

Okay, this isn't dinner as you used to know it. But don't panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. "This is crucial, whether you're looking to control weight, manage blood sugar, or maintain energy levels," says Tallmadge. And remember--you'll be eating again in 2 hours.

1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese

2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins

3. 300 calories: 6-piece sushi meal with a cup of miso soup

4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato

5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa

6. 400 calories: Slice of pizza topped with cheese and ground beef or ham

7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce

8. 450 calories: Small plateful of nachos--baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)

9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread

10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese

Evening Snack: (8:30 to 10 p.m.)

Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they're digested slowly, so they'll help you feel fuller longer.

1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and/or 1 tablespoon Romano cheese

2. 150 calories: 1 cup rice pudding

3. 150 calories: 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce

4. 150 calories: 1 cup cocoa made with skim milk

5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked

6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon

7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry

8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt

9. 200 calories: 2 handfuls olives

10. 275 calories: 2-ounce Snickers bar
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6 formerly forbidden snacks that are actually good for you
Photographs by: Philip Habib, By: Jeff Volek, Ph.D., R.D.

Did you know there are more than 15 types of saturated fat? And despite the fact that they've been damned as a whole by nutrition experts for decades, some of them are actually heart healthy. That's good news, since high-fat foods are often the tastiest.

But a bad reputation is hard to shake. And though saturated fat is the most obvious example of a bad food gone good, it's not the only one. I've run the numbers and scoured the research to determine which vilified foods have been unjustly convicted. The result: six snacks and drinks that deserve an immediate pardon.

PORK RINDS

Why you think they're bad: These puffy snacks are literally cut from pigskin. Then they're deep-fried.

Why they're not: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips. Even better, 43 percent of a pork rind's fat is unsaturated, and most of that is oleic acid -- the same healthy fat found in olive oil. Another 13 percent of its fat content is stearic acid, a type of saturated fat that's considered harmless, because it doesn't raise cholesterol levels.

Eat this: J&J Critters Microwave Pork Rinds ($6.50 for a 10-ounce container; www.micro waveporkrinds.com). Because the rinds are cooked and puffed in a microwave instead of deep-fried, each serving contains only 4 g fat -- meaning they're lower in calories and less greasy than regular pork rinds.

ALCOHOL

Why you think it's bad: It has little nutritional value and is the reason we need the term "beer belly."

Why it's not: In a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack. And researchers at the University of Buffalo found that men who consume that same daily amount have lower levels of abdominal fat than those who drink only once or twice every 2 weeks but down more than four drinks each time.

Drink this: Pinot noir. It contains more disease-fighting antioxidants than any other type of alcoholic beverage. Look for a Santa Barbara County pinot noir that's a 2002 to 2004 vintage; those are generally recognized as the top wine-producing years for this finicky grape. We like the 2003 Foley, best in show at the San Francisco International Wine Festival (foleywines.com).

BEEF JERKY

Why you think it's bad: It's unhealthy meat that's loaded with preservatives.

Why it's not: Beef jerky is high in protein and doesn't raise your level of insulin -- a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. If you have high blood pressure, check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.

Eat this: Gourmet Natural Beef Jerky (available at americangrassfedbeef.com). It has no preservatives and is made from lean, grass-fed beef. Research shows that, unlike grain-fed products, grass-fed beef contains the same healthy omega-3 fats found in fish.
Go on to the next page to find out why sour cream, coconut, and chocolate bars are good for you...

SOUR CREAM

Why you think it's bad: You know 90 percent of its calories are derived from fat, at least half of which is saturated.

Why it's not: The percentage of fat is high, but the total amount isn't. Consider that a serving of sour cream is 2 tablespoons. That provides just 52 calories -- half the amount that's in a single tablespoon of mayonnaise -- and less saturated fat than you'd get from drinking a 12-ounce glass of 2 percent reduced-fat milk.

Eat this: Full-fat sour cream. Unless you actually prefer the taste of light or fat-free products (and who does?), opt for the classic version; it tastes richer, and the fat will help keep you full longer.

COCONUT

Why you think it's bad: Ounce for ounce, coconut contains more saturated fat than butter does. As a result, health experts have warned that it will clog your arteries.

Why it's not: Even though coconut is packed with saturated fat, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. The rest of the saturated fat is almost entirely composed of "medium-chain" fatty acids, which have little or no effect on cholesterol levels.

Eat this: Shredded, unsweetened coconut.Have a handful as an anytime snack, straight from the bag. (Don't gorge; it's still high in calories.) It'll be filling, and won't spike your blood sugar.

CHOCOLATE BARS

Why you think they're bad: They're high in both sugar and fat.

Why they're not: Cocoa is rich in flavonoids -- the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. What about the fat? It's mostly stearic and oleic acids.

Eat this: CocoaVia chocolate bars. Each 100-calorie bar is guaranteed to contain 100 mg flavonoids. As an added benefit, the chocolate has been beefed up with phytosterols, compounds that have been shown to help reduce cholesterol. Find the bars at many Wal-Mart stores, or online at cocoavia.com.

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The research is clear: Carbohydrates, not fats, are the foe in America?s battle against heart disease and obesity
By: Adam Campbell & Jeff Volek, Ph.D., R.D.
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The recent news that the Atkins low-carb diet works well and improves health has some people scratching their heads.

If Atkins means eating lots of meat, eggs and cheese, won't all that saturated fat wreck your cholesterol levels and put you on the road to heart disease?

Well, no. There's no good evidence of that. And there's plenty of evidence that the opposite is true--that eating more saturated fat lowers the risk for heart disease. That's what a recent Harvard University study found: People who had the highest saturated fat intake also had the least plaque buildup on their artery walls. The American Journal of Clinical Nutrition described the findings as an "American Paradox."

In the Stanford University study that made recent headlines, women on the "fatty" Atkins diet ended up with the healthiest cholesterol levels and the best blood pressure readings, compared to those on other diets, notably the famous Ornish low-fat diet.

Here are a few bullet-points summarizing the current research on saturated fats.

--We typically eat more than a dozen kinds of saturated fat. Some have zero effect on cholesterol. Some raise bad (LDL) cholesterol, but all of them raise good (HDL) cholesterol to a greater extent. That’s a net gain in heart health.
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--The nation's top health organizations have for decades called saturated fat one of the main culprits for diet-related diseases, including obesity, diabetes, heart disease, and cancer. Problem is, this blame stems from research that is now seen as incomplete. For instance, a famous 1953 study took data from six countries, overlooking 16 countries whose numbers provide contradictory evidence. (Like France, for instance, or native cultures in Africa and Canada where high amounts of fat and saturated fat are eaten but heart disease is practically unknown.)

--Since the 1970s, American men have decreased their saturated fat intake by 14 percent and increased their carbohydrate intake by 23 percent--yet rates of obesity and heart disease are increasing. You might say that carbohydrates make people fat, which leads to heart disease. Or that more carbohydrates you eat, the greater your risk for a heart attack.

--But these simple numbers only suggest a cause. To prove something, you need a controlled experiment. There have been many such clinical trials, and not one has shown has shown that cutting back on saturated fat reduces heart disease risk.

--When you look at the effect of saturated fat on health, you must also look at the intake of carbohydrates. Many studies have shown that if you replace carbs with fat, your triglycerides levels go down and your good cholesterol goes up. And your bad (LDL) cholesterol particles get bigger, which means they're less harmful.

--Here's a paradox for you: A high saturated fat intake decreases blood levels of saturated fat. How can this be? Here's how: The saturated fat in your blood comes from both the food you eat and from your liver, which produces saturated fat. The more carbs you eat, the higher your insulin levels climb, which signals your liver to produce saturated fat. If you go on a low-carb diet, your insulin levels drop, and so does production of saturated fat.

--A bonus: with low insulin levels, your body can burn more fat for energy, decreasing your sat-fat levels even more.

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More Food, Less Fat

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