24 FOODS THAT HELP YOU SHED POUNDS
A diet that includes pizza and Oreo cookies? Believe it
By Harriet Webster
In the summer of 1998 Dawn Harvey of Scottsboro, Ala., determined to slim down, joined a weight-loss support group. "In the course of having three children in four years, I had put on a lot of weight," says Harvey, 28. Between July and November 1998, she lost 21 pounds. "It felt great to be able to shop in the regular women's department again instead of in the plus sizes."
But over the holidays she couldn't resist the pumpkin pie or the huge box of chocolates she received as a gift. By January she was appalled to discover she had piled on six pounds. "I felt as if I'd just undone months of progress," she says. According to diet experts, Harvey's experience was not unusual. "We see an average seven-pound weight gain over the winter holidays," observes Ann Ruelle, nutrition adviser for TOPS (Taking Off Pounds Sensibly), a Milwaukee-based weight-loss support group. Unfortunately, while the holidays quickly fade into memories, the extra pounds tend to linger.
How best to take off that added weight? The key to success, Ruelle says, "is to focus on feeding your body properly rather than depriving it." She and other nutritionists advise that you eat moderate portions of a balanced selection of nutrient-rich, low-fat, low-calorie foods. The right choices will leave you satisfied and less likely to gorge on fattening foods.
These 24 foods include tasty new options for weight loss along with healthful versions of forbidden favorites:
Oatmeal. Flavor a warm bowl of oatmeal with maple syrup for breakfast or a snack. One cup of oatmeal has between 130 and 160 calories and 2.4 grams of fat. One tablespoon of maple syrup has 50 calories and no fat. Or add a tablespoon of chopped walnuts.
Peanut butter. A tablespoon on a breakfast bagel or slice of whole-wheat toast provides a little boost of protein that "can make the difference in carrying you through the morning without getting overly hungry," says Marsha Hudnall,
Avocado. High in flavor, just a small quantity of this nutrient-rich fruit can jazz up a sandwich without loading you down with fat. Use it instead of mayonnaise or add a few slices and a slice of tomato to a chicken sandwich on whole-wheat bread.
Low-fat refried beans. For substantial, satisfying Mexican meals, use these sweet, creamy beans in vegetable burritos, enchiladas or tostadas.
Jicama. If you're tired of celery sticks but crave something crunchy, try jicama. With only 22 calories in half a cup, this Latin American vegetable has a slightly sweet flavor reminiscent of an apple or a pear. Snack on it raw or mix it into a salad or stir-fry.
Kiwis. Try the new Zespri gold kiwi.
Hummus. Found in the dairy case, this creamy Mediterranean dip made from whipped garbanzo beans has only 53 calories in two tablespoons and is deli- cious with whole-wheat pita triangles.
Collard greens and kale. Nutritionally rich, these offer tasty alternatives to standard greens like spinach. Cook them in chicken broth, suggests Keith Ayoob, a spokesman for the American Dietetic Association and an assistant professor at Albert Einstein College of Medicine in New York City.
Low- or no-fat cheeses. Unlike some no-fat dairy products, fat-free feta tastes like the real version. Crumble an ounce (30 calories) on lettuce, tomatoes, cucumbers and sliced purple onions for a guilt-free Greek salad. Or exchange reduced-fat cheeses for richer ones in cooked dishes for low-cal satisfying versions of traditional standbys.
Mangoes. With about 152 calories and less than one gram of fat, this sweet, buttery-flavored fruit provides welcome variety to snacks or desserts.
Sweet potatoes. These tasty roots fill you up and are a good source of fiber and antioxidants, including beta carotene. They are easy to prepare�just prick the skin and microwave for eight minutes on high. Or bake for 50 minutes at 350 degrees.
Minestrone. Chock- full of vegetables and beans, this rich soup is filling and satisfying. One cup: about 105 calories, less than three grams of fat.
Tabbouleh. A kind of salad made of cracked wheat, mint, diced tomatoes and chopped parsley, this Middle Eastern dish is fiber-rich and flavorful. Liven it up, suggests Ayoob, with additions like beans and a few pine nuts.
Dried apricots. They're high in calories, but just a few can satisfy your need for something sweet while providing valuable fiber, says Wahida Karmally, nutrition director at the Irving Center for Clinical Research at Columbia University.
Angel-food cake. Light and fluffy, yet free of cholesterol, angel-food cake can be served with fresh fruit or a small scoop of frozen low-fat yogurt. One slice: about 160 calories.
Low-fat cookies. Lose weight and have your milk and cookies too� one-percent or fat-free milk, and no more than two or three cookies. Try fat-free raspberry or strawberry Fig Newtons (two cookies have 90 to 100 calories, zero grams fat). Or reduced-fat Oreo cookies (three of them have 130 calories, 3.5 grams fat).
Gumdrops. Take the edge off a sugar craving with eight small gumdrops: about 100 calories and virtually no fat. Whole-wheat frozen waffles. After toasting, top with a dollop of maple syrup and a sprinkling of cinnamon. A one-ounce waffle has 70 calories and just over one gram of fat.
Fruit smoothie. The secret of a good smoothie is frozen fruit. Many commercial smoothies have a whopping 500 to 600 calories, but here's a recipe that's only 183 calories: one cup frozen blueberries, 1 4 cup powdered milk, 3 4 cup skim milk. Mix in blender and serve. For a more nutritious smoothie, add 1 2 cup plain yogurt for a total of less than 250 calories.
Bologna sandwich. "Use two ounces of fat-free bologna (40 calories) instead of two ounces of regular bologna (180 calories)," suggests Ruelle. "Doctor it up with lettuce and low-fat mayo or mustard."
Lentil chili. A delicious version is sold in the ethnic-foods section of most large supermarkets. Heat the nine-ounce serving in the microwave for a nutritious snack.
Marinated fruit. When you're bored with fresh fruit, perk it up in a fruit-juice marinade. Hudnall suggests trying peach slices in a mixture of pineapple juice, honey, mint and cinnamon, garnished with a dollop of sweetened yogurt, or apple slices in pineapple juice flavored with maple syrup, cinnamon and nutmeg.
Nonfat yogurt dip. Season with cumin and garlic. Serve with whole-wheat pita triangles or raw vegetables. "The flavor will give you a feeling of satisfaction; the bulk will give you a feeling of fullness," says Karmally.
Pizza. You don't need to give it up. Just order it with half the regular amount of cheese and lots of vegetable toppings. You'll have the good feelings associated with pizza but not the feelings of deprivation associated with cheeseless pizza. Have a salad with your slice and you've got a healthful, balanced meal