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The Best Ways To Cheat On Your Diet
By Christopher R. Mohr, PhD, RD
Creator of: Meal Plans 101 Meal Planning
Software.
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
Hamburgers
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:
meal plans 101
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