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Gourmets know you don't need to eat a lot of good-tasting
food to be satisfied. In fact, it's the pleasure in
the first bites that gratifies most; subsequent bites serve
more to fill us up. Eating more just because of the flavor
is sort of like a dog chasing its tail; you'll never
get the intense enjoyment of the first bites until you're
hungry again and your taste buds have had time to recover.
The trouble is, long-time dieters have subjected themselves
for so long to the flavorless foods of typical diets, particularly
when they're in a hurry, they don't remember the
easy ways to bump up the flavor in food. Or they're
afraid of flavor-rich foods because of their fat or calorie
content.
This FitBriefing, then, is dedicated to helping
those among us who are hungry for good-tasting food that meets
our time demands and health needs. Try these tips for really
loving the healthy food you're eating!
Healthy Eating Tips
- Keep it real. For the most part, foods
that have been modified in fat, sugar, etc., don't
have the full-blown flavor of the original. Just think low-fat
salad dressing vs. the full-fat variety. Forget modified
foods; relish the flavor of the real thing for the most
impact. Exceptions to the rule: Milk – many of us
have gotten used to lower-fat milks and enjoy them. Additionally,
if you have diabetes or any other health problem that dictates
you control your intake of certain food ingredients, then
modified foods can be a real help.
- Use rich foods as condiments. Blue cheese
on a wedge of apple; goat cheese and/or toasted nuts topping
a salad; avocado as a tasty spread for a turkey sandwich;
oil-cured olives to add a flavor spark to primavera pasta;
small bits of sautéed pancetta to really perk up
a vegetable dish. The list goes on….
-
 Experiment
with seasonings and lighter condiments to add flavor, too.
Balsamic vinegar is a staple in Italian fare, used to add
interest to vegetables, meats, even a topping for strawberries.
If you're feeling flush, invest in traditional balsamic
vinegar from Modena, Italy; it's expensive but a really
special treat. A simple thing like lemon pepper also adds
great flavor to grilled meats and vegetables.
- Enjoy satisfying desserts in small packages.
Europeans often serve a small dark chocolate with a coffee.
It's all they need to satisfy their taste for something
sweet. Or try a small scoop of really good ice cream or
gelato over a bowl of fresh berries – so much better
than a large bowl of a low-fat or fat- free ice cream.
- Try different foods to add variety and interest
to your meals. Get adventurous – try a different
vegetable – one you've never tried before. For
example, slice a fennel bulb, drizzle it with a bit of extra
virgin olive oil, sprinkle with salt and pepper and grill.
The result is a fabulous side dish that's a staple
in Italy but little known in many parts of the U.S. Become
a salsa aficionado – fruit salsas can transform grilled
chicken or fish.
- Use oils. Dieters now fear carbohydrates
but still have concern about eating any kind of fat –
fat will make you fat, right? Wrong. The truth is people
who have the least trouble maintaining their weight realize
that healthy eating includes all types of foods, and use
high calorie/high flavor options as a way to satisfy. So
let go of the fear! Fat adds flavor and satiety value to
meals. And oils add much needed nutrition in the form of
essential fatty acids to the diet. If you're adding
too much, it's likely to be obvious. The dish will
be swimming in oil and won't be as delicious as it
could be if the oil was added in proper proportions. If
you're uncertain about your ability to judge, use
a good cookbook, like Recipes
for Living, or try recipes from cooking magazines
like Bon Appetit, Cook's Illustrated
or Cooking Light.
- Use your imagination…and savor the flavor!
Let us know your ideas for pumping up the flavor in foods.
Email us at info@fitwoman.com;
put ‘flavor ideas' as the subject line. We'll
share your ideas in another FitBriefing.
Check here more healthy
eating recipes for healthy weight loss, too.
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