Dine In, Eat Up

The Joy of Healthy Home Cooking

Most of us don’t like to be told that we shouldn’t do something. That simple truth is one reason people are moving away from the old style of dieting, which focused on avoiding certain “bad” foods. Instead, today more people are focusing on adding “good” foods to their plate. They’re finding that cooking at home is an easy way to enjoy meals based on fresh, wholesome ingredients. And in many cases, it may also be a simple path to keeping their weight under control.

Cooking by the Numbers

In 1970, 26 percent of Americans’ food budget went to meals eaten away from home. By 2005, that share had risen to 41 percent, according to the U.S. Department of Agriculture. During the same period, obesity rates rose dramatically. And it may not be just coincidence. Studies have shown that food cooked away from home tends to be higher in calories and saturated fat as well as lower in calcium, fiber and iron than home cooking.

By making smart choices in the kitchen, you can prepare meals that are not only calorie-conscious but also plenty filling. The key is to focus on the lower-calorie, nutrient-rich foods that most of us need more of anyway. For example, government guidelines now advise women to get 3½ to 5 cups of fruits and vegetables daily, depending on their age and activity level. Men need 4½ to 6½ cups. By finding creative, healthful ways to cook these foods, you can enjoy a satisfying meal without overdoing the calorie count.

When More Is Less

But can more good food really equal less weight gain? Research suggests that it can, if you choose the right foods.

A recent yearlong study highlights this point. The study included 97 women who needed to lose weight. They were randomly divided into two groups: one that was advised to cut back on fat and another that was advised to not only reduce fat but also eat more fruits and vegetables. Within six months, women in the fruits-and-veggies group had lost almost one-third more weight than those in the other group. And they did a good job of keeping it off for the rest of the year. Yet the fruits-and-veggies group also ate more food by weight and reported feeling less hunger.

How Not to Be Dense

While eating more to weigh less might sound too good to be true, it’s based on solid science. The rationale can be summed up in two words: calorie density. Foods with low calorie density, such as fruits and veggies, don’t pack a lot of calories into each bite. This lets you eat enough to feel full without consuming too many calories and gaining weight. And because fruits and vegetables are packed with vitamins, minerals and fiber, they offer a nutritional boost, too.

You can put the principles of calorie density to work when cooking a meal. The foods below fill you up with fewer calories and also provide a heaping helping of nutrients. They should be the mainstays of your diet:

• Fruits and vegetables (cooked without added fat)
• Soups based on vegetables or broth (not cream soups)
• Whole-grain foods (instead of refined grains)
• Low-fat or fat-free milk and dairy products
• Beans and peas (cooked without added fat)
• Fish, poultry (with the skin removed) and lean meat

By exploring your creative side in the kitchen, you can prepare nutritious, healthy meals that will satisfy your hunger and taste.

Tips for Added Zip

Want to decrease the calories in your favorite dish without eating less and feeling hungry? One key is increasing the fruit and vegetable content. Another is reducing the fat, since high-fat foods tend to be at the other extreme of calorie density. Give these tips a try:

• Start the day right. Replace one egg or half the cheese in an omelet with spinach, onions or mushrooms.
• Make broth-based soup. In place of 1 cup of noodles or 2 ounces of meat, use 1 cup of chopped carrots, peppers or broccoli.
• Slim down a sandwich. Replace 2 ounces of meat and 2 ounces of cheese with spinach and sliced tomatoes and cucumbers.
• Class up a casserole. Replace 1 cup of pasta or rice with the same amount of chopped tomatoes, squash or peppers.
• Keep your potatoes skinny. Make mashed potatoes using skim milk or chicken broth. Or top baked spuds with salsa.
• Lighten up sautéed foods. Instead of sautéing in butter or oil, use 2 tablespoons of broth or water in a nonstick pan.
• Grill, bake, or broil fish or skinless poultry. Add zest the healthy way, with herbs, spices, vinegar or lemon juice.
• Think outside the salad bowl. For a fresh twist on greens, cook kale or collards with onions, garlic and chicken broth.

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