The Dish on Your Diet, Part 4

The Dish
by Carolyn O'Neil, M.S., R.D., Densie Webb, Ph.D., R.D.

(Page 4 of 4)

Holidays: Occasions for Overindulgence?

Q: It's ______ (Thanksgiving, Christmas, Hanukkah, Easter, Passover, birthday, anniversary, Mardi Gras, SuperBowl, vacation) — you fill in the blank — and food is everywhere. It's only once a year; what could it hurt to throw caution to the wind and eat all those mouthwatering dishes? What's your approach?

1. Your philosophy is carpe diem! You want to grab the gusto, so you grab whatever strikes your fancy on the buffet and savor every delicious mouthful. Where's the joy in living if you can't stimulate your senses and take advantage of every opportunity afforded you? The only way to get rid of temptation, you say, it to give in to it. Self-deprivation is so overrated. (You'll worry about the big fat consequences later.)

2. You make a conscious decision to let loose on some special occasions, like Christmas, and keep your impulse to overeat under control on others, like birthdays. You allow yourself a little decadence, without totally giving in to the dark side.

3. For you, it's all or nothing, so you opt for nothing. Self-restraint is the order of the day, no matter what the occasion. So, you miss out on all those comfort foods. At least you didn't overdo.

The Dish Divas' Diagnosis

1. With that philosophy, there won't be a lot more days left to seize! Food is one of life's joys, to be sure, but you need to get a grip on your carpe diem approach to eating. There are ways to deal, without giving in to every twinge of temptation. You need to get your priorities straight and decide which of these holidays are can't-miss in your mind. And if it's vacation that's at issue, remember, excess calories turn to excess pounds whether you're overindulging in Paris or Poughkeepsie. On those holidays you decide you just can't miss, you can let loose and enjoy, as long as you don't replace all your eat-more foods with those that positively flash "proceed with caution."

2. You're the solution for the carpe diem crowd. Do a good deed and have someone who fits the seize-the-day profile shadow you during the high-temptation holidays and follow your example.

3. Well, well, what have we here? Vying for first place in a self-deprivation contest? First prize: an empty plate? You're either a saint or you've gone over the edge. Resisting temptation is a good thing... up to a point. Resisting the urge to eat anything you find especially appealing on special occasions is a setup for feeling sorry for yourself and creating a rebound effect. (On the rebound from the table, where you ate almost nothing, you land with your head in the refrigerator, making a move on the leftovers.)

Want more? Check out chapter 7 for The Dish on Entertaining.

The Ever-Popular Eyes vs. Stomach Matchup

Q: You're eating out — something you do at least four or five times a week. Still, it always feels like a special occasion. You've been so crazed today, you just grabbed a breakfast bar on the way out the door, and barely made time for takeout soup and crackers at your desk... and you're starved! What's for dinner?

1. You throw caution to the wind. You deserve a reward today, big time. When the waiter arrives and rattles off the specials of the day, everything sounds awesome! You'd take one of each if you could. It's Mexican fare tonight and you start off with a giant frozen margarita, and chips and chile con queso dip as an appetizer. Then you move on to three-on-a-plate chicken-and-cheese enchiladas supreme with sides of refried beans, rice, guacamole, and sour cream and top it off with a delightful little serving of flan for dessert. Hey, some places even have deep fried ice cream for dessert. How about another margarita? It feels so good to be bad!

2. You're into deprivation dining and even the smell of warm tortillas wafting from the kitchen can't melt your steely resolve. You order grilled chicken, with no sauce in sight, pinto beans with no cheese, and unadorned rice. No guacamole. No chips. And certainly no chili con queso. You order ice water with a lime wedge and stare at your friends' margaritas. You leave feeling like you've dodged the bullet.

3. Mexican is one of your faves and one of the hardest to resist. And you know if you don't at least taste some of the good stuff, you're going to feel like you've got an itch you just can't scratch. You order the light version of a Mexican beer and toast your friends! You'll skip the chips. Just too tempting. Or maybe you'll take a few, put them at your place, and know that's your chip quota. You ask if you can get half portions or a child-size plate of the enchiladas and request a light touch of sour cream. Same good food, just smaller portions. And you skip the flan, since you're already satisfied. Maybe you'll top the meal off with some strong, sweet Mexican coffee instead.

The Dish Divas' Diagnosis

1. With your schedule of eating out, if you throw caution to the wind every time the urge strikes, you've got some serious weight issues ahead. If you've had a stressful day and you know you're going out to eat Mexican, when Mexican food is the weak link in your food chain, then plan ahead. Drink plenty of water during the day and grab something to take the edge off your hunger just before you get there. No healthy foods in sight? Surely, you can find some bottled water? A small bag of peanuts? An individual bag of pretzels? Anything to quiet those hunger pangs and dampen your enthusiasm for ordering everything on the menu.

2. What's the fun in eating out, if every meal feels like a battle of wills (you against your evil twin — the one that wants to indulge and enjoy)? If it feels like an all or nothing battle, and deprivation dining is the only way for you to win the war, then hey, we don't want to change what works for you. But if eating out has morphed from an occasion for celebration into a nightly battlefield, then something's gone wrong. Either seriously consider altering the eating-out aspect of your lifestyle or give yourself a break and enjoy some of what your café du jour has to offer. There are ways to enjoy the occasion and still keep your steely will intact. [check out option (3)]

3. Atta girl! Compromise, compromise, compromise. Hmmm. Sound like your relationship with your significant other? That's because this is a relationship too! Your relationship with food. And as in any relationship, you can't have your way all the time. Some things you know are good for the relationship (smaller portions of high-fat, high-calorie foods) and others can be destructive (overdoing on chips and splurging on flan, when you're already full). And it never hurts to add a little spice to keep things interesting. (I ask you, what's a Mexican meal without salsa? Salsa, green or red, is a great way to add flavor to any Mexican dish, and give you more taste satisfaction for less.) Carolyn Says: I always opt for grilled chicken or beef. Fajitas with green peppers, tomatoes, and onions are a good choice. Then I go easy on the cheese, guacamole, and sour cream, but heavy on the salsa and grilled veggies.

Want more? Check out chapter 5 for The Dish on Eating Out.

Fast-Food Frenzy

Q: Okay, admit it. Even a dish like you resorts to fast food once in a while. This is one of those times. You're on your way home and you know there's nothing in the fridge worth eating. Every day you drive by the best America has to offer in fast food, but today you're going to the drive-thru. The menu board is huge. It's easiest just to order a double cheeseburger and fries, instead of scouring the list for healthier alternatives. It's your turn at the talking box and you're on the spot. What's your plan?

1. A cheeseburger and fries it is. Might as well get the package deal that includes a large drink. (I'll have a number-three combo, please, and could you supersize it?) You're not planning on eating the whole thing, anyway.

2. You never, ever partake of fast food. As far as you're concerned, fast food is fake food. You'd rather spend an extra few minutes making a pit stop at the supermarket to pick up some Italian- seasoned rotisserie chicken (you'll have plenty of chicken left over to make another meal), a bag of prewashed, precut salad greens, and whole-wheat rolls. And you plan to toss some rice with a pinch of rosemary into the rice maker.

3. You're prepared. You bought a nutrition guide to fast food long ago and have already zeroed in on the best. You're not settling for simply the best of the worst, you've actually discovered that some popular fast-food chains have such healthy fare as veggie burgers, grilled chicken salads, and grilled chicken sandwiches (ask for extra lettuce and tomatoes). Hamburgers are a fine choice too, if you don't load them up with bacon, mayo, and cheese. And practice saying these three words, "Small fries please."

The Dish Divas' Diagnosis

1. What is it about a fast-food drive-thru? You always succumb to the smell of French fries. And bear in mind that in the lingo of fast food, "large" often means gargantuan. But there are better choices to be had. Forget about the cars behind you. If you're not sure what the healthier options are, ask. There's a real person on the other end of the squawk box that takes orders all day and is intimately familiar with what they have to offer.

Maybe there's a grilled chicken sandwich you didn't notice, or a green salad without a lot of cheese, or a bean burrito, sans the cheese and sour cream. And you don't have to give up your burger and fries; just skinny-size it. Go for the kids' meal with low-fat milk (1 percent or skim if they have it). There's no twelve-and-under rule for ordering kids' meals at fast-food joints. You satisfy that urge to splurge without diving into the fast-food pit.

2. Good for you. This is one time that deprivation is a good thing. Nothing wrong with "depriving" yourself of fast food, especially if you've already got a healthier alternative planned out. But if time is the issue here, maybe you should check out some of the healthier (and quicker) alternatives that some fast-food chains now offer, like baked potatoes (without an overload of toppings), chili (with more beans than meat), spicy grilled chicken sandwiches, veggie burgers, and yogurt. Next time, you can eat healthy and still save time.

3. We're impressed. You already know about those healthful alternatives at some fast-food chains and come prepared to make the best of it. No pressure. You already know the best and the worst on the menu. You've got it under control — nutrition overload averted and with time to spare.

Want more? Check out chapter 5 for The Dish on Eating Out.

Taking Your Show on the Road

Q: You're traveling this week and it's become a blur of airports, hotels, and taxis. Your usual eating schedule is totally out of whack and you're having a hard time picking the healthiest choices from less-than-appetizing options at airports and the huge serving sizes dished out at the hotels. You're spending so much time getting from here to there that there's no time to plan ahead for healthy meals. What's your traveling diet plan?

1. No plan. No time for a plan. Your suitcases are bulging, because you threw in everything to cover all fashion contingencies, and you're running late. The taxi is outside honking and you've got to make one last bathroom pit stop before you head for the airport. You know that if you get hungry, there are plenty of restaurants, snack bars, and fast-food franchises to fill you up. You're outta here and on your way!

2. You know the airline food really bites, even if you are "lucky" enough to be on a flight with a meal. And the options at airport food malls aren't much better. Your choices seem to be fast-food burgers, cinnamon rolls, pizza, and jumbo-sized servings of frozen yogurt. You think you're better off waiting until you get to your hotel and have a better chance of ordering something healthy.

3. You're a prepared traveler. You know that even if the airline serves a meal, it's not something that is going to tempt your taste buds or that fits into your healthy lifestyle. And if your flight is food-free, as most are these days, you'll be so starved by the time you touch down that you'll overdo at the first sight of food. So, you've packed snacks and bottled water to help you make it through the next few hours.

The Dish Divas' Diagnosis

1. No plan? Maybe you like to fly by the seat of your pants. But you should be prepared for a crash landing. Flying these days can mean long lines and big delays. That translates into missed meals and forsaken snack times. Not the best scenario for someone trying to eat healthy. You say you had no time to prepare? How long have you known about this trip? Unless you just found out about it two hours ago, there's no excuse for not tossing a few healthy snacks into your carry-on bag, along with some bottled water or 100 percent fruit juice. If you just can't bring yourself to plan ahead, at least be aware that most airport food is high-fat and the servings far too large. And fruits, veggies, and whole grains are rare finds. Think before you order. Stand back from the crowd and check out the options. While there may be slim pickin's in the healthy food department, there are some better options for you to choose. Become familiar with airport food fare and be on the lookout for grilled chicken sandwiches, large green salads, with dressing on the side, crispy tacos with hot sauce, turkey subs with lettuce and tomato. You'll start your trip off right and you'll feel better for it.

2. Get a grip. Maybe holding off until you get to your destination might work in a perfect travel world, where you're always on time. But in today's traveling atmosphere, you're really gambling if you hold off on eating until you get there. You could easily miss a couple of meals and a snack. By the time you get to your hotel room, everything on the room service menu will make your mouth water. And hotels aren't known for their petite serving sizes or their prompt room service — you could end up raiding the snack bar before your food ever arrives.

3. See? That wasn't so hard. Yes, indeed, you're a woman on a well-planned mission. A few well-chosen snacks can make the difference between tolerable travel and the torture of trying to ignore hunger and the headache you feel creeping up on you from lack of food. You've even made room in your suitcase for running shoes and a swimsuit. Who knows? The hotel may have a pool (if you're really prepared, you've called ahead and you already know about the exercise facilities) and you can grab a few wake-up laps before you head to your morning meeting. Your snack stash includes a few small bags of roasted almonds for an energy boost and even some tea bags, so you can use the hotel room coffeemaker to heat up some water and have a relaxing cup of chamomile tea before bedtime, instead of raiding the snacks in the hotel room fridge.

Want more? Check out chapter 5 for The Dish on Eating Out, and chapter 10 for The Dish on What to Eat Today and Every Day.

What Say You, Dish?

Now that you've taken the quiz, do you see room for improvement? Lots of improvement? No biggie. There's no winning or losing here, no right or wrong. Do you see your food habits in a new light? Was it flattering? Whether your answers reveal you to be the queen of overindulgence, the poster child for self-deprivation, or some combination in between, we think we can still dish out some helpful info that will enthuse, encourage, enlighten, and inspire you to be the dish you know you can be. Even you got-it-under-control eaters can learn a thing or two.

Remember, every day is another chance to eat right when you've chosen to eat healthy for life with The Dish. No matter how you answered the questions, we can help. We have the solution and are prepared to share it with you in these pages. We guarantee it'll boost your nutrition IQ, transform you into a confident eater, and maybe even provide a few grins along the way.

Copyright © 2004 by Carolyn O'Neil and Densie Webb

About the Author

Carolyn O'Neil, M.S., R.D., is a registered dietitian who is best known for her award-winning national and inter-national reporting on food, nutrition, and cuisine as the senior correspondent and host of CNN's On the Menu and CNN Travel Now.

Densie Webb, Ph.D., R.D., a registered dietitian, has been writing about food, nutrition, and health for over fifteen years. She is the author and editor of seven other books, the associate editor for environmentalnutrition.com and a regular writer for the American Botanical Council.