The Best Ways to Cheat
Christopher R. Mohr,
PhD, RD
www.mealplans101.com
Don’t get too excited, guys and women, I’m talking
about cheating on your diet, not your significant other. After
all, I’m a dietitian, not a private eye. The truth is that
even if you’re committed to a healthy lifestyle (you know,
you eat well, exercise regularly, rarely overindulge), temptation
is still everywhere. If you’re not careful, one loving look
from a juicy burger (with bacon, mayo and cheddar) across the room
could be the end of you. An innocent night out for hot wings and
beer may result in your being a “bad boy” (especially
if somebody catches you in the act).
As a dietitian, I’m here to tell you it’s okay to cheat
on rare occasion (ladies, you didn’t hear it here). But if
you’re gonna’ give in to fat and carbohydrate overload,
why not choose foods that can actually serve you? I call these
the “best” of the “worst”—the top
10 foods you can eat and still like yourself in the morning.
Before launching into the list, let’s point out the obvious;
some foods are better than others. Nutrient dense foods should
comprise a majority of your diet. But I’m not saying you
should live a life of deprivation either. Sometimes splurging on
something “bad” is good. After you indulge, however,
hop right back on the bandwagon.
The Top 10 Best of the Worst
Next time you’re glued to Monday Night Football, consider
splurging on some of these foods—bad, but not so bad for
you, they can’t be good too:
Food
Baked chips and guacamole
Why
Avocado (the green in guacamole) is a loaded with antioxidants,
such as vitamin E and glutathione, which are both good for the
heart and immune system and lutein, which is important for the
eyes. Avocado is also a great source of heart healthy fats, to
keep those lipids under wrap.
Food
Mixed nuts
Why
Squirrels aren’t stupid; nuts are excellent sources of B-vitamins, which
are important in maintaining energy levels. They’re also great sources
of vitamin E and low in saturated fat, making your heart happy.
Food
Pizza
Why
Opt for meat-free; pepperoni and sausage offer little in the nutrient department.
Instead add a veggie topping or order it plain. The tomato sauce in pizza offers
a hefty dose of lycopene, an important nutrient for prostate health. The added
vegetables will add beta-carotene and vitamin C, among others, to fight free
radicals, which promote aging.
Food
Hamburger
Why
You’re out with the guys and they insist on stopping at the local BBQ
joint. While this might sound appealing, give the plain hamburger a try. Have
it without mayonnaise or butter. Taste the burger for a change. It won’t
kill you. Literally! This will keep the fat lower, and provide just as many
muscle building nutrients like protein and iron.
Food
Sweet potato fries
Why
If you insist on fries, give the sweet potato fries a chance. Rather than solely
adding fat to your diet, like normal fries, the orange shoe strings will at
least provide a good dose of beta-carotene.
Food
Dark beer
Why
Forget about “tastes great” and “less filling.” Preliminary
studies show dark beer may offer more “free radical fighting” flavonoids
than light beer, which may help fight blood clots. But if you need to be rolled
out of the bar or peeled off the “porcelain king” you’ve
negated any benefit. Drink in moderation, dude.
Food
Dark chocolate covered strawberries
Why
Dark chocolate is high in a compound called phenols, that may help prevent “bad
cholesterol” from forming plaque in your arteries. (Hey, it’s never
too early or too late to protect your heart). Add the benefit of strawberries,
a great source of vitamins C and A, and dessert never sounded so good. Let’s
not leave out that most women find these foods romantic, so your heart may
not be the only thing that benefits.
Food
Snickers Almond Bar
Why
Quiz: It’s the middle of the day; you’re starving at your desk
and can’t concentrate. What do you do? Reach for a Snickers Almond Bar;
the almonds provide some heart healthy fats and are high in B-vitamins. This
version is lower in total fat and saturated fat than the “regular” Snickers
too. And even if you think you’re king, don’t go for King Size.
That’s a surefire way to find yourself the court jester.
Food
Berry pie
Why
Unfortunately carrot cake doesn’t count as a vegetable, so instead order
berry pie for dessert. Berries have some of the highest antioxidant levels
of any fruit or vegetable and have even been shown to contain compounds that
help prevent Alzheimers; the darker the berry, the higher dose of nutrients,
so blueberry or blackberry pie would be great options. Skip the a la mode and
leave some crust behind; they’re loaded with saturated fat.
Food
Shortening
Why
You’re alone on a Friday night; you’re wife does all the cooking
and she’s out of town. Shortening is great if you want something quick
and easy; spoon it right out of the container and you’ll go immediately
to saturated and trans-fat heaven, where your arteries are so clogged, Draino
wouldn’t do the trick. Alright, I got carried away. Please don’t
eat shortening by the spoonful as it lacks anything that could be construed
as healthy.
The Worst of the Best
If these formerly questionable foods can be good for you, can “good
foods” be not so healthy? You bet. Three, in particular,
will pack weight on faster than prey fattens a bear preparing to
hibernate. Avoid, if you can:
Salad, which by itself is great. But loaded with bacon bits, cheese,
butter soaked croutons and creamy dressing? Deadly. Instead, load
it up with fresh veggies and lowfat dressing and go crazy.
Rice cakes. Once a dieters dream, rice cakes have gone the way
of the eight-track, since they offer zero nutrients and will blow
your blood sugar through the roof. Besides they taste like cardboard
and who wants to eat that?
Low-carb hot wings (yes, I have seen these advertised). Guess
what? Wings never had carbs, they’re a saturated fat nightmare.
They’re also loaded with calories, so skip ‘em. Chew
on your wife instead.
Well, there you have it. The best of the worst, and the worst of
the best. Follow these guidelines and nobody can ever call you
a cheater again.
About the Author:
Dr. Chris Mohr RD, PhD is
a health nutrition consultant to a number of media outlets
and corporations including Discovery Health Channel, Clif Bar,
Waterfront Media, and Fit Fuel. He has authored and co-authored
several textbooks and textbook chapters, including consulting
with LL Cool J on “LL Cool J’s Platinum Workout” (Rodale
Press, 2006). He is also co-creator
of Meal Plans 101 nutrition software. For more information on how
you can utilize Chris’s expertise go to www.mealplans101.com
