Best Tips on Foods and Recipes That Burn Fat

The science of nutrition—the beneficial effects that food has on healing and disease prevention—is receiving more and more credence in the mod­ern medical community. In fact, a new development in the insurance industry is the assigning of special codes for the nutritional treatment of obesity, morbid obesity, and Metabolic Syndrome X.

Below are several meal plans developed by my nutritionist, Molly Kimball. (We call them Mackie Meals!) All of them are divided along the lines of 30 percent lean protein, 40 percent low-glycemic carbohy­drates, and 30 percent monounsaturated fats. We have categorized them into six caloric spreads based on gender: 1,200 calories, 1,350 calories, and 1,500 calories for most women and 1,600 calories, 1,800 calories, and 2,000 calories for most men. In the case of a shorter man with a small frame or a taller woman with a large frame, there will sometimes be a caloric crossover. Also keep in mind that when you calculate your daily caloric requirements, you will not necessarily fall exactly into any one of these caloric spreads. Simply pick the plan that is closest to your number. That one will best serve your caloric needs.

Many studies have shown that while dieting alone is effective in reducing overall weight, following a good exercise program makes your body even more efficient at losing fat, especially during the first month of your fat-reducing program.

Ten minutes of exercise is approximately equal to 100 calories burned. The basic four-week Fat-Burning tips calls for 300 minutes of exercise per week, resulting in about 3,000 calories burned from physical energy expenditure alone. So, by exercise alone, you will be losing close to one pound of fat per week. The added benefit is that the program is designed so that you are exponentially increasing your metabolic rate. So, you are losing fat on three fronts: from the food plan, from the exercise plan, and from a metabolic boost.

The best way to determine how many calories your body actually needs is by estimating your total daily caloric expenditure. This figure will include your resting metabolic rate (RMR)—the number of calories required for basic bodily processes such as tissue repair, brain function, blood circula­tion, digestion, and so on—plus the number of calories burned during exercise and normal daily activity.

Women should use the following formula to determine their RMR:

655 + (weight in kilograms x 9.6) +
(height in centimeters x 1.8) – (age x 4.7)

To convert pounds to kilograms, divide them by 2.2. To convert inches to centimeters, multiply them by 2.5. For example, if you are a forty-year-old woman who weighs 125 pounds and is 5 feet 6 inches tall, you would divide 125 by 2.2 to get 56.8 kilograms. Then you would multiply 66 inches by 2.5 to get a height of 165 centimeters. You would then get out your calculator and plug those figures into the equation to get your RMR.

Weight: 56.8 kilograms x 9.6 = 545.28
Height: 165 centimeters x 1.8 = 297
Age: 40 years old x 4.7 = 188
Finally: (655 + 545.28 + 297) – 188 = 1,309 calories (RMR)

Men should use this formula to compute their RMR:

66 + (weight in kilograms x 13.7) +
(height in centimeters x 5) – (age x 6.8)

Since these formulas factor in gender, weight, height, and age, they are very precise and should be your preferred method for determining your RMR. However, a simple way to approximate your RMR is to multiply your body weight by 10. Using this formula, a 125-pound woman has a resting metabolic rate of 1,250 calories.

Since you don’t sit around all day without moving a muscle, you need to account for the calories burned during exercise and physical activity. A good rule of thumb is that a person will burn about two-thirds of his or her body weight in calories for every 10 minutes of moderate cardiovascular exercise. So, a 125-pound woman would burn approximately 83.3 calories during every 10 minutes of her cardio workout.

To calculate the actual number of calories you will need to support your daily level of activity, use the following criteria:

If you are very active throughout the day, add about 40–60 percent of your resting metabolic rate.If your daily activities are sedentary—for example, if you sit at a desk most of the day—add only 20 percent of your resting meta­bolic rate.

Let’s look once again at our example of the 125-pound woman. If her RMR is 1,309 calories and she has a desk job, she would need to eat 1,309 + 261.8 = 1,570.8 calories daily to maintain her current weight. If she was moderately active, working out in the gym twice a week and doing aerobic exercises such as walking or bicycling five to six times per week, she would need to eat 1,309 + 523.6 = 1,832.6 calories daily to maintain her current weight.

Keep in mind that these numbers are only an estimate. Several factors can affect metabolic rate including age, genetics, certain medications, and body composition. Muscle is more metabolically active (burns more calo­ries) than fat.

If you simply want to maintain your current weight, then you need to consume the number of calories you have determined as your total daily expenditure. If your goal is to lose weight, however, you’ll need to cut back on your intake.

One pound of fat is equal to 3,500 calories. So, if you create a deficit of 500 calories a day, you should lose one pound each week. Take care not to slash too many calories, however, because you don’t want to deprive your body of the nutrients it needs. Consuming fewer than 1,200 calories per day is not recommended.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,200 calories. Each daily food plan includes 120 grams of carbohydrates, 90 grams of protein, and 40 grams of fat.

‘/z cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories).

1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla).

1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories).

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes).

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, using 4 egg whites only (see recipes), with V2 whole-wheat English muffin, toasted.

1 cup skim or soy milk.

1 slice 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter).

1 cup skim or soy milk.

1/z cup whole-wheat pasta drizzled with 1 tsp. of olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp.

Grab-and-Go fold-over sandwich with a glass of milk: 1 slice whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, fold it over, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than about 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and fresh or frozen berries (no sugar added). Add ice and blend.

Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning and midafter­noon snacks.

1 small red apple with 1 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozza­rella (approximately 1 oz.).

Trail Mix: 2 Tbsp. raisins with 1/z oz. mixed nuts (approximately 10–12 nuts). 1/z cup low-fat cottage cheese with 1 cup fresh berries.

Beef jerky (approximately 1 oz.) with 5 whole-grain crackers.

10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus.

1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa.

1 small green apple, thinly sliced, tossed with 1/a avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than about 4 g carbohydrates per 20 g) with 4 oz. water and 4 oz. skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.

1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. natural peanut butter.

3 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette to taste.

Orient Express Salad (see recipes).

Tuna, chicken, or salmon salad: Mix a 3-oz. can with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers.

3-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

H cup whole-wheat pasta topped with H cup red sauce and 3 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup (see recipes). 3 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use small whole-wheat tortilla and omit rice).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun).

3 oz. grilled fish with H cup lentils and 1 medium broiled tomato.

3 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over H cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 2 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 3 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing to taste.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

Key West Scallop Skewers (with 4 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

4 oz. grilled tuna or salmon.

1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings.

Mexican-Style Lettuce Wraps (see recipes). Shrimp Veggie Stir-Fry (see recipes).

Meatloaf (about V2 standard portion) with a serving of Grandma’s Green Bean Pie (see recipes).

Chicken and Artichokes (see recipes).

Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing. Nirvana Kabobs with Baked Eggplant (see recipes).

Turkey Cutlets (see recipes).

1–2 cups steamed broccoli with 1–2 Tbsp. Parmesan cheese.

4 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,350 calories. Each daily food plan includes

135 grams of carbohydrates, 100 grams of protein, and 45 grams of fat.

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt.

1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla).

2 small or 1 large kiwifruit.

1 cup skim or soy milk, or 1 carton light yogurt.

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add 1/3 cup canned black beans.

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, using 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted.

1 medium green or red apple.

1 cup skim or soy milk.

2 slices 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter).

1 cup sliced strawberries. 1 cup skim or soy milk.

1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. of lean protein tossed in, such as chicken or shrimp.

Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than about 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

1 slice whole-grain bread, or 1 serving (4 oz.) fresh fruit.

Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning and midafter­noon snacks.

1 small red apple with 1 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1 oz.).

Trail Mix: 2 Tbsp. raisins with V2 oz. mixed nuts (approximately 10–12 nuts). ‘/z cup low-fat cottage cheese with 1 cup fresh berries.

Beef jerky (approximately 1 oz.) with 5 whole-grain crackers.

10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus.

1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa.

1 small green apple, thinly sliced, tossed with V2 avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than about 4 g carbohydrates per 20 g) with 4 oz. water and 4 oz. skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.

1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. natural peanut butter.

4 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette.

Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds.

Tuna, chicken, or salmon salad: Mix 4 oz. with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers.

4-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

H cup whole-wheat pasta topped with H cup red sauce and 4 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup (see recipes). 4 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use small whole-wheat tortilla, and omit rice).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun). Add H oz. of your favorite cheese, thinly sliced.

4 oz. grilled fish with H cup lentils and 1 medium broiled tomato.

4 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over N cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 3 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 4 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing to taste.

Protein shake with 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

Key West Scallop Skewers (with 4 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

4 oz. grilled tuna or salmon.

1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings.

Mexican-Style Lettuce Wraps (see recipes). Shrimp Veggie Stir-Fry (see recipes).

Meatloaf (about V2 standard portion) with a serving of Grandma’s Green Bean Pie (see recipes).

Chicken and Artichokes (see recipes).

Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing.

Nirvana Kabobs with Baked Eggplant (see recipes).

Turkey Cutlets (see recipes).

1–2 cups steamed broccoli with 1–2 Tbsp. Parmesan cheese.

4 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,500 calories. Each daily food plan includes 150 grams of carbohydrates, 112 grams of protein, 50 grams of fat.

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt.

1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla).

2 small or 1 large kiwi fruit.

1 cup skim or soy milk, or 1 carton light yogurt.

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add 1/3 cup canned black beans.

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, with 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted.

1 medium green or red apple.

1 cup skim or soy milk.

2 slices 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.).

1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter).

1 cup sliced strawberries. 1 cup skim or soy milk.

1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp.

Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and 1/z cup fresh or frozen berries (no sugar added). Add ice and blend.

1 slice whole-grain bread, or 1/z cup fresh fruit.

Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning and midafter­noon snacks.

1 small red apple with 1 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1 oz.).

Trail Mix: 2 Tbsp. raisins with 1/z oz. mixed nuts (approximately 10–12 nuts). 1/z cup low-fat cottage cheese with 1 cup fresh berries.

Beef jerky (approximately 1 oz.) with 5 whole-grain crackers.

10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus.

1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa.

1 small green apple, thinly sliced, tossed with 1/a avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than

4 grams carbohydrates per 20 g) with 4 oz. water and 4 oz. skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.

1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. natural peanut butter.

4 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette.

Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds.

Tuna, chicken, or salmon salad: Mix 4 oz. with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers.

4-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

H cup whole-wheat pasta topped with H cup red sauce and 4 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup (see recipes). 4 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use small whole-wheat tortilla, and omit rice).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approxi-

mately 80 calories per bun). Add your favorite cheese, 2 oz. thinly sliced.

4 oz. grilled fish with H cup lentils and 1 medium broiled tomato.

4 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over N cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 3 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley

Pita Pocket Sandwich: Stuff 4 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing to taste.

Protein shake with 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend.

Key West Scallop Skewers (with 5–6 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

H cup Zesty Black Beans, without rice (see recipes).

5 oz. grilled tuna or salmon.

1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings.

H cup couscous.

Mexican-Style Lettuce Wraps, using 5 oz. chicken, 1 small whole-wheat tortilla for one wrap and lettuce for rest (see recipes).

Shrimp Veggie Stir-Fry, using 5–6 oz. shrimp (see recipes). Serve over H cup basmati rice.

Mushroom and Spinach Pizza (see recipes). Add 3 oz. shrimp, turkey pepperoni, or diced chicken.

Meatloaf with a serving of Grandma’s Green Bean Pie (see recipes).

3 oz. baked sweet potato flavored to taste with cinnamon and vanilla extract.

Chicken and Artichokes (see recipes).

H cup whole-wheat penne pasta with 1–2 Tbsp. olive oil and 1–2 Tbsp. Parmesan. Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing.

Nirvana Kabobs with Baked Eggplant (see recipes).

H cup Flax-Fortified Fried Rice without sirloin (see recipes).

5 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of

balsamic vinegar.

1 whole-wheat dinner roll.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

5–8 whole-grain crackers with 1 thin slice cheese.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and three snacks, you will be ingesting 1,600 calories. Each daily food plan includes 160 grams of carbohydrates, 120 grams of protein, and 53 grams of fat.

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt.

1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla).

2 small or 1 large kiwifruit.

1 cup skim or soy milk, or 1 carton light yogurt.

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add 1/3 cup canned black beans.

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, with 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted.

1 medium green or red apple.

1 cup skim or soy milk.

2 slices 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.).

1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter).

1 cup sliced strawberries. 1 cup skim or soy milk.

1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp.

Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend.

1 slice whole-grain bread, or H cup fresh fruit.

Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning, midafternoon, and before-bedtime snacks.

1 small red apple with 1H Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1H oz.).

Trail Mix: 2 Tbsp. raisins with 1 oz. mixed nuts (approximately G cup). 1 cup low-fat cottage cheese with 1 cup fresh berries.

Beef jerky (approximately 2 oz.) with 5 whole-grain crackers.

15–16 low-fat chips (i.e., Sun Chips, which have good fiber) with G cup bean dip or hummus.

1 whole-wheat tortilla topped with G cup shredded cheddar, melted. Roll up and dip into salsa and 1 Tbsp. light sour cream.

1 large green apple, thinly sliced, tossed with G avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water and berries is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than 4 g carbohydrates per 20 g) with 1 cup skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.

1 square dark chocolate (look for at least 70% cocoa) with 1H Tbsp. natural peanut butter.

4 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette.

Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds.

Tuna, chicken, or salmon salad: Mix 4 oz. with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers.

4-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

H cup whole-wheat pasta topped with H cup red sauce and 4 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup (see recipes). 4 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use small whole-wheat tortilla, and omit rice).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun). Add your favorite cheese, 2 oz. thinly sliced.

4 oz. grilled fish with H cup lentils and 1 medium broiled tomato.

4 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over N cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 3 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 4 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and 1–2 Tbsp. light vinaigrette dressing.

Protein shake with 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend.

Key West Scallop Skewers (with 5–6 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

H cup Zesty Black Beans, without rice (see recipes).

5 oz. grilled tuna or salmon.

Portobello mushrooms and red peppers, grilled or roasted with 1 tsp. olive oil and seasonings.

H cup couscous.

Mexican-Style Lettuce Wraps, using 5 oz. chicken, 1 small whole-wheat tortilla for one wrap and lettuce for rest (see recipes).

Shrimp Veggie Stir-Fry, using 5–6 oz. shrimp (see recipes). Serve over H cup basmati rice.

Mushroom and Spinach Pizza (see recipes). Add 4 oz. shrimp, turkey pepperoni, or diced chicken.

Meatloaf with a serving of Grandma’s Green Bean Pie (see recipes).

3 oz. baked sweet potato flavored with cinnamon and vanilla extract to taste.

Chicken and Artichokes (see recipes).

H cup whole-wheat penne pasta with a drizzle of olive oil and 1–2 Tbsp. Parmesan.

Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing.

Nirvana Kabobs with Baked Eggplant (see recipes).

H cup Flax-Fortified Fried Rice without sirloin (see recipes).

5 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar.

1 whole-wheat dinner roll.

Protein shake with 20 g whey protein (should contain no more than 4 g carbo-

hydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and

‘h cup fresh or frozen berries (no sugar added). Add ice and blend. 5–8 whole grain-crackers with 1 thin slice cheese.

1 cup skim or soy milk; add a splash of vanilla or almond extract to flavor it. 1 carton light yogurt.

‘h cup no sugar-added ice cream (we like Blue Bell Light).

‘h cup low-fat cottage cheese; add 1 Tbsp. light yogurt or a little Splenda to flavor it.

1 cup sugar-free pudding made with skim milk. 1 oz. cheese, any variety.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and three snacks, you will be ingesting 1,800 calories. Each daily food plan includes 180 grams of carbohydrates, 135 grams of protein, 60 grams of fat.

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt.

1 small carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g of fiber per tortilla).

2 small or 1 large kiwifruit.

1 cup skim or soy milk, or 1 carton light yogurt.

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add 1/3 cup canned black beans.

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, with egg whites only (see recipes), with 1 whole-wheat English muffin, toasted.

1 medium green or red apple.

1 cup skim or soy milk.

2 slices 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter).

1 cup sliced strawberries. 1 cup skim or soy milk.

1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp.

Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

1 slice whole-grain bread, or 4 oz. fresh fruit.

Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning, midafternoon, and before-bedtime snacks.

1 small red apple with 2 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 2 oz.).

Trail Mix: 2 Tbsp. raisins with 1 oz. mixed nuts (approximately 20–24 nuts).

1 cup low-fat cottage cheese topped with 1 cup fresh berries and 1 Tbsp. sunflower seeds.

Beef jerky (approximately 2 oz.) with 8 whole-grain crackers.

20 low-fat chips (i.e., Sun Chips, which have good fiber) with 1/4 cup bean dip or hummus.

1 whole-wheat tortilla topped with 1/4 cup diced skinless chicken breast and 1/4 cup shredded cheddar, melted. Roll up and dip into salsa and 1 Tbsp. sour cream.

1 small green apple, thinly sliced, tossed with 1/z avocado (cubed) and a splash of pear-infused vinegar (available in specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water and berries is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than 4 g carbohydrates per 20 g), with 1 cup skim or soy milk and 1 cup berries (no sugar added). Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.

1 square dark chocolate (look for at least 70% cocoa) with 2 Tbsp. natural peanut butter.

4 oz. seared tuna on a large bed of mixed greens, topped with 1/z mango, cubed, and 1 Tbsp. chopped walnuts, with 1/z cup whole-wheat croutons, drizzled with red wine vinaigrette to taste.

Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds and 1/z cup soybeans.

Tuna, chicken, or salmon salad: Mix 4 oz. with 1/z Tbsp. mayonnaise, pepper, and a splash of lemon juice. Add 1/z cup red grapes, halved. Serve over a bed of romaine with 5 whole-grain crackers.

4-oz. skinless chicken breast brushed lightly with barbecue sauce.

2 servings Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

1 cup whole-wheat pasta topped with 1/z cup red sauce and 4 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup served over 1/3 cup basmati rice (see recipes). 4 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use two small whole-wheat tortillas).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun). Add your favorite cheese, 2 oz., thinly sliced.

3 oz. sweet potato flavored with cinnamon and Splenda (optional).

4 oz. grilled fish with 1 cup lentils and 1 medium broiled tomato.

4 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over 2/s cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 3 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Dip into 4 Tbsp. hummus (or spread hummus over tortilla before wrapping). Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 4 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into a whole-wheat pita (both pockets). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing.

Protein shake with 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and 1/z cup fresh or frozen berries (no sugar added). Add ice and blend.

5 whole-grain crackers or a piece of fruit.

Key West Scallop Skewers (with 5–6 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

H cup Zesty Black Beans, without rice (see recipes).

5 oz. grilled tuna or salmon.

1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings.

H cup couscous.

Mexican-Style Lettuce Wraps, using 5 oz. chicken, 1 small whole-wheat tortilla for one wrap and lettuce for rest (see recipes).

Shrimp Veggie Stir-Fry, using 5–6 oz. shrimp (see recipes). Serve over H cup basmati rice.

Mushroom and Spinach Pizza (see recipes). Add 5 oz. shrimp, turkey pepperoni, or diced chicken.

Meatloaf with a serving of Grandma’s Green Bean Pie (see recipes).

3 oz. baked sweet potato flavored with cinnamon and vanilla extract to taste.

Chicken and Artichokes (see recipes).

H cup whole-wheat penne pasta with a drizzle of olive oil and 1 oz. Parmesan. Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing.

Nirvana Kabobs with Baked Eggplant (see recipes).

H cup Flax-Fortified Fried Rice without sirloin (see recipes).

5 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar.

1 whole-wheat dinner roll.

Protein shake with 30 g whey protein (should contain no more than 6 g carbohydrates per 30 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend.

5–8 whole-grain crackers topped with 1 thin slice cheese.

1 cup skim or soy milk; add a splash of vanilla or almond extract to flavor it. 1 carton light yogurt.

‘/z cup no-sugar-added ice cream (we like Blue Bell Light).

‘/z cup low-fat cottage cheese; add 1 Tbsp. of light yogurt or a little Splenda to flavor it.

1 cup sugar-free pudding made with skim milk. 1 oz. cheese, any variety.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and three snacks, you will be ingesting 2,000 calories. Each daily food plan includes 200 grams of carbohydrates, 150 grams of protein, and 66 grams of fat.

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt.

1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla).

2 small or 1 large kiwifruit.

1 cup skim or soy milk (or 1 carton light yogurt).

1 Eye-Opening Breakfast Burrito, using small (1-oz.) whole-wheat tortillas (see recipes). Add 1/3 cup canned black beans.

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, with 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted.

1 medium green or red apple.

1 cup skim or soy milk.

2 slices 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.).

1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter).

1 cup sliced strawberries. 1 cup skim or soy milk.

1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp.

Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

1 slice whole-grain bread, or 2 oz. fresh fruit.

Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning, midafternoon, and before-bedtime snacks.

1 small red apple with 2 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 2 oz.).

Trail Mix: 2 Tbsp. raisins with 1 oz. mixed nuts (approximately 20–24 nuts).

1 cup low-fat cottage cheese topped with 1 cup fresh berries and 1 Tbsp. sunflower seeds.

Beef jerky (approximately 2 oz.) with 8 whole-grain crackers.

20 low-fat chips (i.e., Sun Chips, which have good fiber) with 1/a cup bean dip or hummus.

1 whole-wheat tortilla topped with 1/a cup diced skinless chicken breast and 1/a cup shredded cheddar, melted. Roll up and dip into salsa and 1 Tbsp. sour cream.

1 small green apple, thinly sliced, tossed with 1/z avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water and berries is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than 4 g carbohydrates per 20 g) with 1 cup skim or soy milk and 1 cup berries (no sugar added). Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.

1 square dark chocolate (look for at least 70% cocoa) with 2 Tbsp. natural peanut butter.

5 oz. seared tuna on a large bed of mixed greens, topped with 1/z mango, cubed, and 1 Tbsp. chopped walnuts, with 1/z cup whole-wheat croutons, drizzled with red wine vinaigrette to taste.

Orient Express Salad (see recipes). Add 2 oz. diced chicken breast, 1 Tbsp. slivered almonds, and 1/z cup soybeans.

Tuna, chicken, or salmon salad: Mix 5 oz. with 1/z Tbsp. mayonnaise, pepper, and a splash of lemon juice. Add 1/z cup red grapes, halved. Serve over a bed of romaine with 5 whole-grain crackers.

5-oz. skinless chicken breast brushed lightly with barbecue sauce.

2 servings Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

1 cup whole-wheat pasta topped with 1h cup red sauce and 5 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup served over 1/3 cup basmati rice (see recipes). 5 oz. grilled center-cut pork chop.

Southwestern Fajita, using 5 oz. lean protein (see recipes; use two small whole-wheat tortillas).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun). Add 1 thin slice of your favorite cheese.

3 oz. sweet potato flavored with cinnamon and Splenda (optional). 5 oz. grilled fish with 1 cup lentils and 1 medium broiled tomato.

5 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over 2/s cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 4 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Dip into 4 Tbsp. hummus (or spread hummus over tortilla before wrapping). Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 5 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into a whole-wheat pita (both pockets). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing.

Protein shake with 30 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and 1/2 cup fresh or frozen berries (no sugar added). Add ice and blend.

5 whole-grain crackers or a piece of fruit.

Key West Scallop Skewers (with 6–8 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

1 cup Zesty Black Beans, without rice (see recipes).

6 oz. grilled tuna or salmon.

Portobello mushrooms and red peppers, grilled or roasted with 1 tsp. olive oil and seasonings.

1 cup couscous.

Mexican-Style Lettuce Wraps, using 6 oz. chicken, 2 small whole-wheat tortillas for two wraps, and lettuce for rest (see recipes).

Shrimp Veggie Stir-Fry, using 6–8 oz. shrimp (see recipes). Serve over 1 cup basmati rice.

Mushroom and Spinach Pizza (see recipes). Add 6 oz. shrimp, turkey pepperoni, or diced chicken.

Meatloaf with a serving of Grandma’s Green Bean Pie (see recipes).

6 oz. baked sweet potato flavored with lh tsp. cinnamon and V2 tsp. vanilla extract.

Chicken and Artichokes (see recipes).

1 cup whole-wheat penne pasta with lh Tbsp. olive oil and 1 Tbsp. Parmesan. Mixed green salad tossed with 2 Tbsp. feta cheese and 1 Tbsp. light vinaigrette dressing.

Nirvana Kabobs with Baked Eggplant (see recipes).

1 cup Flax-Fortified Fried Rice without sirloin (see recipes).

6 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of

balsamic vinegar.

1 whole-wheat dinner roll.

Protein shake with 35 g whey protein (should contain no more than 6 g

carbohydrates per 35 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed,

and fresh or frozen berries (no sugar added). Add ice and blend. 8–10 whole-grain crackers topped with 1 thin slice cheese.

20 g whey protein powder blended with 1 cup skim or soy milk; add a splash of vanilla or almond extract to flavor it.

1 carton light yogurt with 2 Tbsp. sunflower seeds.

1 cup no-sugar-added ice cream (we like Blue Bell Light).

1 cup low-fat cottage cheese; add 1 Tbsp. of light yogurt or a little Splenda to flavor it.

1 cup sugar-free pudding made with skim milk; top with 1 heaping Tbsp. of whipped topping.

1 oz. cheese, any variety, rolled up with 1 oz. turkey breast.

Antioxidants in foods and their effects on cardiovascular disease

An antioxidant (AO) can be defined as any substance that, when present at a concentration lower than that of an oxidizable substrate, significantly slows down or inhibits the oxidation of the substrate itself (Halliwell and Gutteridge, 1999). It is clear that the definition is exclusively functional, and that this class of compounds includes substances with highly diverse structures. In addition, while a classical distinction between AO considers only water-soluble and lipid-soluble compounds, a wide range of compounds with potent AO properties in various systems, but also with additional effects on various cellular functions (e.g. interactions with enzymes), is characterized by amphiphilic features. This type of characteristic is not generally considered in describing AO compounds.

Actions of antioxidants

Removal of oxygenRemoval of ions with catalytic activitiesRemoval of key intermediates in the oxidation processTrapping of initiating radicalsChain-breakers

The main actions of antioxidants are listed above. The contexts in which antioxidants operate may differ as follows.

The past decades have brought about major changes, both in quantitative and qualitative terms, in our way of eating. Before the Second World War, food, mainly as unprocessed natural food items, was purchased in relatively small quantities, to be consumed quickly, stored for short times, in the presence of unsophisticated refrigeration systems, and cooked by few experienced persons in a family. In recent times, instead, foods are purchased and stored in bulk, as LSV (oils or solid fats, artefacts introduced by humans), which tend to oxidize at the surface, or, frequently, as fast foods, preprocessed mechanically or by heat or freezing. The antioxidant actions in LSV systems are based mainly on the presence and activities of a few natural antioxidants, such as tocopherols, carotenoids and, in special conditions, glutathion and ascorbic acid. Some antioxidant compound from natural sources, however, have been shown to be antioxidant in bulk lipids, but do not function as antioxidant in tissues.

The main natural antioxidants acting in LSV systems are hydrophilic phenols, such as the tocopherols. They are true membrane, organelle and adipocyte, or oil droplet antioxidants, since this is the way lipids are displayed in natural tissues. Supporting the tocopherols is the reductive glutathione±ascorbic acid cascade. The tocopherols show some paradoxical behaviour: a-tocopherol is almost ineffective in vegetable oils, modestly effective by itself in animal fats, but more effective, even, than the synthetic antioxidants buthyl hydrox anisole (BHA) and buthyl hydroxy tyrosol (BHT), in HSV situations (Porter, 1993). In bulk oils the effectiveness of tocopherols in the descending order is S, -y, a and a, the opposite of the order predicted from common indexes (e.g. reduction potential).

A general feature of antioxidants in natural foods, especially from plant sources, is that most of them (e.g. phenolics) are produced as protective compounds against several stressful conditions (oxidative and other), and are present as complex mixtures, with somewhat diversified functional features (redundance) and in given quantitative proportions. Some of the latter properties are transferred to animals through the food chain.

The generation of oxygen-derived radicals in biological systems, through cell-independent and cell-mediated processes, results in the production of a variety of oxidation products, generated from lipids, proteins, nucleic acids and sugars. Owing to the complexity of the processes leading to substrate oxidation, it is relevant that the antioxidant defence strategies in biological systems are generally highly evolved. In fact, although several complex biological molecules (e.g. lipoproteins) are quite susceptible to oxidation in vitro, i.e. after isolation from biological systems, they are instead rather resistant to oxidative stress in the physiological medium (plasma).

Also, cells in vivo appear to behave rather differently, with respect to susceptibility to ROS, from cultured cells, frequently used for several types of studies. Cells in culture are often exposed to unphysiological states of oxidative stress, while being depleted of AO (Visioli et al., 2000), and the consequence is that effects are produced that are largely artefactual owing to an abnormal generation of ROS. Several studies on the effects of antioxidants may therefore have been affected by these artefacts (Halliwell, 2003).

Assessing health claims for functional foods

According to the traditional concept of nutrition, the primary role of the diet is to provide adequate quantities of nutrients to meet metabolic requirements and maintain optimal health. However, epidemiological, experimental and clinical studies have shown that certain types of food and specific food components can affect a variety of body functions and provide specific health benefits. Based on scientific data it is now accepted that diet can have beneficial physiological and psychological effects, beyond well-known nutritional effects, by modulating specific target functions in the body. Therefore, diet not only helps to achieve optimal development and health, but it may promote better health and play an important role in disease prevention by reducing the risk of certain chronic diseases. To meet the optimal diet composition, promote health and reduce the risk of chronic diseases, the concept of functional foods has been developed.

Functional food has been defined in many ways. According to a simple definition proposed by the American Dietetic Association, functional food is `any modified food or food ingredient that may provide a health benefit beyond the traditional nutrients it contains’. European experts presented the following definition:

a food can be regarded as functional if it is satisfactorily demonstrated to affect beneficially one or more target functions in the body, beyond adequate nutritional effects, in a way which is relevant to either improved stage of health and well-being and/or the reduction of the risk of a disease.

A functional effect can be provided by essential or non-essential nutrients or by food components of no nutritive value. However, a functional food must be a food: conventional or everyday, consumed as part of the usual diet. It should be composed of naturally occurring components, but one or more components can be added, removed, and/or modified, and/or the bioavailability of one or more components can be modified. These foods may be functional for all members of the populations or for a defined section of the population.

Different types of food claims can be used to promote the benefits of functional food. However, functional and health claims are of great importance. These claims influence consumer behaviour, which potentially affects consumer health.

 

European experts suggest the following definition of claim:

A claim is any direct or indirect statement, symbol, suggestion, implication or any other form of communication (including the brand name) that a good has particular characteristics relating to its origin, properties, effect, nature, method of production, processing, composition or any other quality.

For functional foods different types of claims are defined and classified by international bodies such as Codex Alimentarius or the European Commission, or by national organizations/committee/authorities such as the Food and Drug Administration (FDA) in the US or the Food Standards Agency in the United Kingdom.

There are nutrition claims, nutrient content claims, comparative claims, claims related to dietary guidelines and healthy eating pattern, nutrient function or `structure/function’ claims, `enhanced-function’ claims, health claims and reduction of disease-risk claims. Nutrient content claims, comparative claims, nutrient function claims, enhanced-function claims and healthy eating claims can be classified as subsections of nutrition claims, while reduction of disease-risk claims can be seen as health claims.

Nutrition claims have been defined as any representation which states, suggests or implies that a food has particular nutritional properties including but not limited to the energy value and the content of protein, fat and carbohydrates, as well as the content of vitamins and minerals.

Nutrient content claims refer to the level of a nutrient (nutrients) in a food/ food product. These claims can be expressed as `low fat’, `low in saturated fat’, `high in fibre’, `reduced cholesterol’, `rich in calcium’, or `source of calcium’.

Codex Alimentarius also defines comparative claims, which compare the levels of the nutrient in different food products (two or more) by using such words as `more than’, `less than’, `reduced’, `increased’; for example: `contains 50% more calcium than regular milk’.

Healthy eating pattern claims relate to the dietary guidelines and recommendations of national or international authorities on healthy diets. Examples of such claims are: `Diet low in saturated fat is recommended by …’, `… recommends a daily intake of 800 mg of calcium’, `… recommends an enhanced fibre intake.’

Nutrient function claims (or structure/function claims) describe the physiological role of a nutrient and its relation to normal functions of the body, but must not refer to abnormal (pathological) conditions. Examples include `calcium is necessary for bone structure’, `calcium helps to develop strong bones and teeth’, `vitamin E protects fat from oxidation’. The Codex Alimentarius Committee has stated that nutrient function claims should be related to essential nutrients for which reference values have been established and to nutrients which are mentioned in official dietary guidelines or recommendations. The food products for which nutrient function claims are made should be an important source of the nutrient in the usual diet.

All these types of nutrition claim are based on established knowledge of nutrients and their physiological functions, which must be widely accepted by the scientific community. So-called `enhanced function’ (functional) claims and reduction of disease-risk or health claims are particularly important for functional food. These types of claims relate to specific beneficial effects of foods or food components, whether nutrients and non-nutrients. Enhanced function or functional claims describe the beneficial effects of food components on physiological or psychological functions, metabolic activities, cellular and biochemical process, beyond the established role of these foods in normal functions of the body. These claims do not refer directly to any healthy benefits or disease risk reduction. Examples of claims of enhanced function are: `calcium improves bone density’, `antioxidants reduce the risk of oxidative stress’, `folate helps reduce plasma homocysteine levels’, `non-digestible oligosacharides improve the growth of bacterial flora in the gut’.

Claims that suggest that foods or food components have an impact on health — in improving good health or a condition related to a disease — have been called health claims. An important subgroup of claims are disease-risk reduction claims. They state that a food or its component may help to reduce the risk of a disease. Examples of such claims include: `Adequate intake of calcium may help to reduce the risk of osteoporosis’, `Adequate intake of folate by women may reduce the risk of having children with neural tube defect’, `Food low in fat and cholesterol can help to reduce the risk of coronary heart disease’.

Claims have to follow specific criteria to ensure consumers are not misled or confused. Nutritional and health claims must be based on documented scientific information, validated, supported by evidence, complete, objective and verifiable. Claims must be clear and understandable by consumers. It is essential that claims for functional foods fulfil these criteria and special attention must be paid to objective scientific validation of functional and health claims.

The potential and limits of functional foods in preventing cardiovascular disease

Cardiovascular disease (CVD) is still a major cause of death in Western populations and is becoming an important cause of morbidity and mortality worldwide. Thanks to advanced medical knowledge and treatments, many patients survive an initial event. Because of that, prevention of secondary CVD is a growing task for nutritionists and other health professionals.

Cardiovascular risk can be reduced by lifestyle changes, one of which is diet. There is now substantial evidence from epidemiological and clinical studies that a diet rich in fruits, vegetables, unrefined grains, fish and low-fat dairy products, and low in saturated fats and sodium, can reduce the risk of coronary heart disease and hypertension. People who have adopted such diets have benefited by way of a much lower risk of heart disease. However, such a prudent diet is not typical of what consumers in Western countries eat.It appears that consumers today are less likely to invest in long-term health if taste

Evidence-based strategies to reduce the risk of coronary heart disease

Substitute nonhydrogenated unsaturated fats for saturated and trans fatsIncrease consumption of omega-3 fatty acids from fish, fish oil supplements, or plant sourcesConsume a diet high in fruits, vegetables, nuts, and whole grains and low in refined grain products

Functional foods, cardiovascular disease and diabetes

and convenience are compromised: in 1998 only 24 per cent of consumers ate `healthy foods’ for long-term prevention of disease, as opposed to 45 per cent in 1990. However, almost all consumers indicated that they sometimes buy foods for health reasons. Food industries are aware of this, and market some of their foods with health claims. Indeed, it has been shown that health claims on foods have a positive influence on consumers’ perception of the healthiness of foods.7 Thus, functional foods in the form of palatable and ready-to-use foods that suggest short- or long-term health benefits have a huge market and health potential.

This post will discuss how functional foods can play a role in choosing a healthy diet.

The term `functional foods’ is not a standard nutritional term in nutrition textbooks. Regulatory agencies and professional associations of nutrition scientists and dieticians all use different definitions. ILSI Europe, an industry-sponsored forum in which representatives from industry, academia and government address nutrition issues, proposed a definition which in abbreviated form runs:

A food can be regarded as `functional’ if it is satisfactorily demon­strated to affect beneficially one or more target functions in the body, beyond adequate nutritional effects, in a way that is relevant to either an improved state of health and well-being and/or reduction of risk of disease.

More concise definitions are `foods that provide a health benefit beyond basic nutrition’ or `foods that have health benefits beyond the traditional nutrients provided’. Examples are soy, garlic, and green tea. What these definitions do not include is the link with the food industry, which uses health claims to market functional foods. An alternative definition could therefore be `a food which claims explicitly or implicitly to improve health or well-being’.

Functional foods that are marketed with claims to reduce heart disease focus primarily on the risk factors of blood cholesterol, homocysteine and hypertension. This can be done by a reduced content of food components that are known to increase risk, such as saturated fat or sodium. More recently products have been designed that are enriched in components that are thought to reduce risk. The most common `protective’ ingredients include fibres, soya, omega-3 fatty acids, phytostanols and phytosterols, and (antioxidant) vitamins. These components have cholesterol or homocysteine-lowering abilities in metabolic studies. The added ingredients may be food components that are often deficient in Western diets, such as calcium and folate. Their recommended intake could, however, be achieved by `normal’ foods. The added ingredients may also be nutrients or phytochemicals that are normally not ingested in effective amounts because natural food sources of these ingredients are scarce or not part of out diet. Examples are phytosterols or probiotics. Examples of functional foods include soya drinks, eggs enriched with omega-3 fatty acids, margarines with plant sterols or stanols, and vitamin-enriched cereals.

In this post a distinction will be made between functional foods that help consumers adhere to dietary guidelines and functional foods that offer novel ingredients with claimed or suggested health effects.

Many consumers struggle to meet dietary recommendations. The United States Department of Agriculture (USDA) reported in 1998 that the average intake of added fats and sugars was too high and the intake of fruits, vegetables, dairy products, lean meats and foods made from unrefined grains was too low compared with serving recommendations. Comparable findings in The Netherlands and the rest of Europe (supplement 2 to the British Journal of Nutrition 1999, vol. 81) have been reported.

Functional foods enriched with vitamins, dietary fibres or specific fatty acids, or foods that are designed to be low in sodium or saturated fat, can therefore make a valuable contribution to our diet, as will be discussed in the following paragraphs. The evidence-based strategies for a reduction in CVD risk have been used as a guide.

Replacement of saturated or trans fat in the diet by carbohydrates or other types of fat reduces the risk of coronary heart disease. Margarines were rich sources of trans fat until about a decade ago, but food manufacturers have markedly reduced the trans fat content since reports on adverse health effects.

Fish oils are listed as functional food ingredients because of their remarkable effect on preventing sudden cardiac death. The recommended consumption of fish in Western countries is one or two portions per week. The average intake varies highly between countries, with a six- to sevenfold variation in total fish consumption in countries in Europe, but is lower than the recommendation. Instead of increasing the amount of fish in the diet, functional foods enriched with the n-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can be used. Several foods can be fortified with fish oil, for example margarines, dairy products, sausages, luncheon meat and french onion dip. Adding these products to an ad libitum diet significantly increased plasma and platelet EPA and DHA.

Chicken eggs enriched with n-3 fatty acids may provide an alternative source of EPA and DHA. In populations where egg consumption is higher than fish consumption, in particular, this could be an effective strategy to increase n-3 intake. Chicken eggs can be enriched with n-3 fatty acids by feeding hens diets rich in flax seed or fish meal. It has been shown that consumption of two to four enriched eggs/day significantly increased polyunsaturated fatty acid (PUFA) concentrations in platelet phosplipids. Effects on blood lipids were variously shown to be absent to beneficial. Omega-3 enriched eggs can be a succesful source of n-3 fatty acids only if they are accepted by the consumer. In a sensory evaluation with 78 untrained volunteers no difference in taste was found, and storage life was no different for enriched and `normal’ eggs. Although three enriched eggs need to be consumed to provide approximately the same amount of n-3 fatty acids as one meal with fish, they can be a good source of n-3 fatty acids for consumers who do not like fish.

In the US, vegetable consumption is close to the recommended daily intake but fruit consumption is less than half of the recommended amount. In Europe, fruit and vegetable consumption is also below recommendations (supplement 2 to the British Journal of Nutrition 1999, vol. 81). As a consequence many consumers do not meet dietary recommendations for fibre, folate, vitamin C and other vitamins. For example, it has been estimated that approximately 50 per cent of Dutch consumers do not meet dietary recommendations for folate.

Many consumers believe that a healthy meal takes more time to prepare. Ready-to-eat salads, fruits and ready-to-cook vegetables can increase consumption in consumers with limited time to prepare foods.

Foods enriched with fibres and vitamins can be an alternative to fruits and vegetables, but only to a certain point. For example, different dietary fibres have different effects on CVD risk: water-soluble dietary fibres such as pectin and guar gum appear to have stronger effects than insoluble fibres such as wheat bran. Thus, a mixture of various dietary fibres such as found naturally in fruits and vegetables appears to be necessary for a protective effect on CVD. Also, adding vitamins to foods to compensate for low fruit and vegetable intakes might not have the expected effects. For example, beta-carotene was widely believed to reduce cancer risk in smokers, because intake of carotene-rich foods was associated with less cancer, as were high levels of carotene in blood. However, it was found that carotene supplements increased risk of lung cancer in smokers. Large clinical trials of antioxidants have also had disappointing outcomes. Moreover, several other bioactive components from fruits and vegetables, rather than vitamins, may protect against CVD. Enrichment of foods with known vitamins and minerals might therefore not be enough.

Consumption of functional foods can make an important contribution to nutrient intakes. For example, consumption of micronutrient-enriched cereals was associated with significantly increased intakes of iron, B vitamins, vitamin D and fibre in an adult Irish population.

Although not part of the strategies as proposed by Hu and Willett in their 2002 paper, reduced salt intake is another strategy to lower risk of CVD. Current average salt intake in Western populations is 9±12 g/day and this should be reduced to 5±6 g/day according to most public health recommendations aimed at lowering blood pressure.

Manufactured foods are the largest sources of salt in our diet, whereas cooking salt and table salt provide only 5±35 per cent. Thus, reductions in the amount of salt added by food manufacturers have a much larger impact in salt consumption than the advice to use less salt at home. Functional foods with reduced salt content such as soups and snacks ± could therefore have a considerable impact on CVD risk.

Replacing sodium in the diet with potassium has been shown to reduce blood pressure. Mineral salts such as LoSalt, in which a third of the sodium has been replaced by potassium, could therefore be a good alternative to regular salt.

Most of the claims for benefits from novel ingredients have come from ecological or cohort studies.However, the effects of some ingredients on risk markers have been well investigated in clinical trials, and show promise of reducing disease risk.

Sterols and stanols

Margarines and yogurts have been enriched with plant stanols or sterols, which lower low-density lipoprotein (LDL) cholesterol by 10 per cent and could thus make an important contribution to prevention of coronary heart disease. Many well-controlled trials have documented the efficacy of sterols and stanols for lowering LDL, and no major adverse effects have been noted. However, long­term safety and clinical efficacy have not been evaluated in large-scale clinical trials of the size and duration customary for new drugs. The Health Council of The Netherlands therefore discourages the use of plant sterols by consumers who would not benefit from a cholesterol-lowering effect, e.g. children and pregnant women, and other regulatory agencies have suggested similar limitations.

Polyphenols

High intakes of tea rich in catechins and other flavonoid polyphenols have been associated with a reduced risk of coronary heart disease. A clinical trial to evaluate these effects would seem justified and feasible.

Isoflavones (phytoestrogens)

A high consumption of soy and soy protein has been associated with a low risk of CVD in ecological studies. Besides soy protein, phytoestrogens such as genistein might be responsible for the effects on CVD risk. Phytoestrogens comprise several groups of non-steroidal oestrogens including isoflavones and lignans. There is limited quantitative data on the absorption and metabolism of dietary phytoestrogens. Although it is now known that dietary phytoestrogens are metabolised by intestinal bacteria, absorbed, conjugated in the liver, circulated in plasma and excreted in urine, further clinical trials should determine the potential health effects of these compounds.

Functional foods with isoflavones and other phytoestrogens include breakfast cereals, soft drinks, bakery and dairy products and snack bars.

Why People Crave Fatty Foods

Long ago, when humans were hunters and gatherers, be­fore we learned to cultivate the land and raise our own food, we relied on our stores of fat to get us through long periods when food was not readily available. To survive, our bodies had to become adept at storing fat. Without it, we would not have survived to today.

Life was hard. Humans had to battle the elements without the luxuries of heating, electricity, and manufactured cloth­ing. We had to hunt for our food instead of buying it at the supermarket. We had to build fires if we wanted to cook our food, and we certainly couldn’t drive anywhere. We walked, or ran for our lives, or chased, or climbed, or swam. If we were lucky, once in a while, we ate to satiety. Life was phys­ically formidable.

Times have changed, of course. In America, food is plen­tiful for most and automation has largely eliminated the need for physical labor. Although some Americans still squeeze exercise into their days, perhaps a running or jog­ging session a few times a week or a thrice-weekly workout at a health club or gym, such a degree of exercise is minimal compared to what humans once were forced to practice. And many Americans don’t exercise much at all, spending their days in front of computers or behind counters or in comfort­able office chairs.

Yet no one has informed our bodies that food is now far more accessible than it once was, and that survival requires far fewer calories than it once did. Still lagging behind our rapidly changing industrialized society, our bodies remain genetically engineered to handle prolonged periods without food. We aren’t designed for high caloric intakes coupled with low physical activity, yet this scenario describes a way of life for many Americans. The result? An epidemic of obe­sity, and a high rate of chronic disease. Humans may not die from confrontations with large predatory animals very often anymore, but our lifestyles have evolved in such a way that we are confronted with other perils—heart disease, cancer, diabetes, high blood pressure, and cognitive decline, to name a few.

Our ancient origins also explain why women are more likely to put on excess fat stores during pregnancy, espe­cially during the last trimester. Although women still require extra stores of fat for lactation, our bodies may overzeal­ously prepare, in case of a famine. Long ago, to preserve the survival of the species, women had to be able to provide milk, whether food was roasting on a spit over the fire or not.

Because our bodies remain so proficient at fat storage, to maintain good health and a healthy weight, we must adapt our eating habits to match our twenty-first-century activity levels. Our “anti-famine” programming tends to convert di­etary fat readily into body fat. On the other hand, many re­searchers believe that carbohydrates are much less readily converted to fat, and are used more easily as ready energy. Further complicating the picture is the most recent weight-loss fad: the high-protein, low-carbohydrate (some-times called “carbohydrate-controlled”) diet.

According to proponents of these “protein diets” or “low-carb diets,” it is the carbohydrate, not the fat, that is to blame for excess gain. Because so much of the food in the standard American diet consists of processed, refined carbohydrates (white bread, refined pasta, crackers, cookies, and sugar, sugar, sugar), these are indeed an excessive source of calories. Often, re-fined carbohydrates combine with saturated fat or worse, hydrogenated fat, to form “convenience foods” that bear scant resemblance to foods in their natural form, as they first grew on or ambled across the earth.

We’ll talk more about the carb/fat/protein connection in later posts, but for now, suffice it to say that all excess calories will eventually be converted to body fat. You can still gain weight eating carbohydrates without fat, and you can still gain weight eating fat without carbohydrates. Con-trolled caloric intake is the key to weight loss.

Back to fat and heart disease: Some researchers, such as Dr. Dean Ornish, a medical doctor who has studied the effects of low-fat eating to prevent, control, and even reverse heart disease, believe that almost all fat should be eliminated from the diet, and that only about 10 percent of calories in the diet should come from fat sources. Studies Dr. Ornish has conducted reveal dramatic results in heart disease patients put on a very low-fat diet. However, other researchers believe such a level of dietary fat is too low, especially for those who do not have heart disease. Again, proponents of some low-carb diets believe that fat intake needn’t be monitored at all when carb intake remains minimal.

A more mainstream trend, and more heart-healthful approach, we believe, has been to substitute more healthful monounsaturated fats for saturated fats. Keep consumption of all food items (carbohydrates, proteins, and fats) within the ranges displayed by the Mediterranean Diet Pyramid. This will help promote achieving and maintaining ideal body weight. Such a diet may also be easier to follow, since Americans are so accustomed to a diet higher in fat than Ornish’s recommended 10 percent, and many Americans are loath to give up bread, pasta, and other favorite (and healthy!) carbohydrates.

One study, “Dietary Oils, Serum Lipoproteins, and Coro-nary Heart Disease,” reported in the American Journal of Clinical Nutrition, examined the effects of replacing hard fats in the diet with unsaturated fats such as olive oil, versus the effects of replacing hard fats with carbohydrates. Hard fats are fats that are relatively solid at room temperature and are high in saturated fatty acids (such as those prevalent in butter) or trans-fatty acids (such as those prevalent in margarine or other food items listing “hydrogenated” or “partially hydrogenated” vegetable oils on the label). Replacing hard fats with liquid fats resulted in a more favorable blood cholesterol profile than replacing hard fats with carbohydrates, but only if body weight was kept constant. (The study recognized the danger of obesity from excessive fat consumption.)

But fighting this preprogrammed desire for fat is a challenge. If you are craving a hot fudge sundae or a bag of potato chips, chances are you won’t feel satisfied with a bowl of carrot sticks. Fat cravings often diminish when you get out of the high-fat habit. Once you’ve become accustomed to the taste of fresh foods unadorned by excess fat—tender vegetables, juicy fruit, wholesome whole grains, and crisp salads like those so celebrated in the traditional Mediterranean cuisines—the taste of too much fat can become unappealing. And when you just have to have that “fat fix,” for satiety and culinary satisfaction, consider dipping those car-rot sticks, broccoli florets, and red pepper strips into a shallow dish of green olive oil topped with a little pepper. Your low-cal snack just got more interesting!