Just Because It’s Healthy Doesn’t Mean More is Better!


We’ve all heard the expression “an apple a day keeps the doctor away.” And while that may be true, eating 10 apples a day may have you lining up at your doctor’s door. Now, you may not be eating 10 apples a day, but this metaphor holds true for many assumedly healthy foods. For instance, take nuts. I have lots of clients that tell me they are eating nuts throughout the day for good health. And that’s great! Nuts are loaded with heart healthy monounsaturated fats, protein, and fiber. But did you know 1 cup of nuts contains almost 900 calories! If your snacking in excessive amounts, you may be packing on the pounds, which instead of helping your heart can be increasing your risk of heart disease and type 2 diabetes.

Just like with anything in life, moderation is key. Healthy foods are great and even “less-than-healthy” foods can have a place in your diet occasionally, but it all comes down to how much you eat of them and how often you eat them. Having a handful of candy won’t hurt you if you have it once a week, but having multiple handfuls each day sure can. The bottom line is to be healthy and maintain a desirable body weight; you have to focus on your portions. To help with that, here are a few tips:

– Use smaller plates, such as salad plates over dinner plates to help your plate look “full” with smaller quantities of food
– Have a small meal or snack every few hours to prevent you from becoming too hungry and overeating
– Use your hand to guide you: a palm full of pasta is a serving whereas the tip of your thumb is a serving of oil or butter
– The only food group you truly can eat in almost unlimited amounts is non-starchy vegetables (vegetables other than corn, beans/legumes, peas, winter squash, and potatoes). So fill your plate with veggies to help you keep your other portions in check.

What healthy foods do you overeat at times? Can you think of some ways to adjust that?

If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html

Copyright ErinPalinski.com 2012. All Rights Reserved.

For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com

Follow me on twitter @DietExpertNJ

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Calorie Free Can Be Deceiving!

I recently had a client ask me “can foods that state they are calorie-free could actually cause you to gain weight?

And the shocking answer is YES! In certain cases they can!

In order for a food to claim it is “calorie free” on the label, it must have less than 5 calories per serving. That is a very low number of calories, however, if you consume too much of these foods it can prevent you from losing weight. “Calorie-free” foods such as cooking sprays and butter sprays often have a very small serving size, such as 1 spray. That means that if you use these products in excess, the calories can really add up. Take for instance a butter spray. There are about 300 sprays in a can. Now if you use this spray excessively and go through one can a week that can be up to 1200 extra calories you are taking in! In three weeks, that equals one pound! You can still use and enjoy these products, but just like when adding any oil or butter to food, use them sparingly. Be cautious about food label claims and read the labels carefully!

If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html

Copyright ErinPalinski.com 2012. All Rights Reserved.

For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com

Follow me on twitter @DietExpertNJ