YOU Docs Daily The online edition of their daily newspaper column
Do Calories Really Count? What Should I Order When Dining Out?
Q. Is counting calories really worth it? -- Lynn, West Palm Beach, FL
A. Not really, because eating isn’t really about calories; it’s about satisfaction. Here are the keys to our YOU: On a Diet program:
1) Eat nutritionally rich foods. 2) Avoid troublesome, toxic ones -- that is, the bad guys: simple sugars and carbs; saturated and trans fats; any cereals, pastas, grains, and flours that aren’t 100% whole wheat or 100% whole grain. 3) Use your body’s clues; they’ll tell you when to stop. We believe in eating the amount of food that “feels right” in order to reach and maintain your ideal waist size (for women, 32½ inches; for men, 35)
Another reason not to obsess over calories -- or even portion size -- is that each one of us has different caloric needs, depending on our genes, metabolic rates, activity levels, and other factors. That’s why the YOU Diet doesn’t dictate universal serving sizes. For some people, larger-than-traditional portions may be reasonable; for others, smaller-than-usual servings may feel sufficient. Your goal is to eat an amount that makes you feel satisfied -- not bloated like a puffer fish -- and then to reach your ideal waist size gradually by eating the right foods, walking daily, and doing some weight lifting three times a week. This is not a crash program! You do it for a lifetime of health and vigor.
Q. How can I figure out what my ideal body size should be? -- Vanessa, Stamford, CT
A. The best place to find your answer is in your old college or high school yearbook, not the latest issue of GQ or Vogue.
Way back then, your body was metabolically most efficient, and you were probably more active than you are today -- when it’s a good bet that you’re stapled to office chairs and car seats for 60 hours a week. So take a look at your “factory settings”: how you looked when you were 18 (for women) or 21 (for men). Assuming you had a healthy weight and waist size as a young adult, those yearbook photos provide a ballpark idea of where you want your body to be today.
Another rough measure is to ask your parents about their bodies when they were younger, or find old pictures of them. Thanks to genetics, there’s a good chance that you should look a lot like they did then.
We’re emphasizing healthy weight here -- not fashion-magazine weight, healthy weight. Which is not a fixed amount, by the way. Over the long term, all of us gain and lose small amounts. So focus on a healthy range. Usually that means a swing of 5 pounds on the scale and 1 or 2 inches around the waist.
Q. I find myself going out to eat several times a week for office lunches or dinner with friends. Do you have any advice for how to stick to the YOU Diet in these situations? -- Georgianna, White Plains, NY
A. Who doesn’t love going out to eat? But the easiest time to fall off the diet wagon at a restaurant is within the first 10 minutes of sitting down and the last 10 minutes before getting up. So here are a few goals you should have at a restaurant -- along with some YOU-friendly options at ethnic eateries, where it’s often easier to make ordering mistakes:
Munchies · Pass on the bread basket; ask for cut-up raw vegetables instead.
Ordering · If you’re having a salad, ask for oil and vinegar on the side, and dress it lightly yourself; leaving it to the kitchen can easily add an extra 400 calories to your meal. · Steer clear of anything -- main course or side dish -- that comes in a white cream sauce or has “fried” in the description. · Swap potatoes or rice for sauteed or steamed vegetables.
Dessert · If you really want it, order one for the table, and just have a few bites.
Here are some YOU-friendly ethnic-food options:
Mexican · Black beans, avocados, guacamole, brown rice, jicama, grilled chicken or fish, fajitas, ceviche (raw, marinated fish), and camarones (shrimp).
Italian · Sauteed vegetables, salads, seafood salads, fish with olive oil, and whole-wheat pasta with marinara sauce.
Asian · Seaweed salad, miso soup, edamame, sashimi, any vegetables that aren’t fried (from bok choy to bamboo shoots), fresh spring rolls (not fried), moo shu chicken or vegetables, and drunken chicken.
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