Flavor-Boost Your Way to a Slimmer Waistline

By Sari Greaves, Nutrition Director at Step Ahead Wellness Loss Center in Far Hills, NJ Coauthor of the Cardiac Recovery Cookbook

Posted on | By Sari Greaves

We know that obesity is on the rise, and it comes as no surprise that extra weight takes a significant toll on your health. Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have a higher disease risk than people with smaller waist measurements because of where their fat lies. A slimmer waistline can help prevent type 2 diabetes, heart disease, stroke, many types of cancer, sleep apnea, and other chronic illnesses.

Achieving a healthier weight starts in your home kitchen. Look no further than your pantry. With just a few nutritious ingredients, you can boost the flavor of everyday dishes and still slash calories.

Flavor Booster #1: Reduced-Sodium Chicken Stock

Fact: Every tablespoon of butter or oil you use in a recipe adds around 100 calories. That may not sound like a lot, but just 100 extra calories a day can translate into 10 unwanted pounds over a year.

The Good News: Reduced-sodium chicken stock is the perfect stand-in for oil or butter in sautés. It adds flavor to whatever you’re cooking, enough lubrication so that food doesn’t stick, and you’re now getting a fraction of the calories.

Dietitian’s Prescription: Start with a quarter-cup of stock per 2 cups of chopped vegetables, which adds only 5 calories of full-bodied flavor. For chicken dishes, work your way up to one cup by gradually stirring in a few tablespoons at a time in a skillet set to medium-high heat. You have now mastered the art of fat-free sautéing! Use reduced sodium stock, which contains at least 25% less sodium than traditional varieties.

Flavor Booster #2: Sundried Tomatoes

Fact: There’s no doubt that sandwich spreads are brimming with fat. Mayonnaise, which is an emulsion of oil, eggs, egg yolks, water, vinegar and spices, contains 1440 calories, 160 grams fat, and 24 grams of artery-clogging saturated fat per cup. Granted you may not be eating a whole cup on your turkey sandwich, but at 100 calories per tablespoon, the small dose of vitamins K, E, A and B12 you ingest come at a high calorie cost. What’s a mayo lover to do? 

Article written by Sari Greaves
Nutrition Director at Step Ahead Wellness Loss Center in Far Hills, NJCoauthor of the Cardiac Recovery Cookbook