Tips for slimming down the healthy way

Trying to get ready for the swimsuit season, but feel like your weight-loss efforts aren`t working? Shape magazine offers some weight-loss tricks that may help.

- Add two servings of fruits and vegetables at every meal or snack. You`ll meet your daily quota of five to nine servings and feel fuller, helping you cut back on calories from other foods.

- Eat breakfast. People who eat breakfast are less likely to overeat later in the day.

- Snack every four hours. Pack your briefcase with apples, pretzels and other healthful choices.

- Eat at regular intervals. It will help you from overeating when you`re too hungry.

- Divide your plate. Fill three-quarters of your plate with vegetables, grains, beans and fruit and one-quarter with extra lean meat or low-fat dairy products.

- Allow for favorites. Budget in a chocolate chip cookie or dish of fettuccine alfredo by cutting back on something else during the day.

- Cut 100 calories each day. You can lose a pound a month by simply replacing a regular candy bar with an orange and banana.

- Drink water. It can help curb appetite. Shoot for one glass everyone to two hours throughout the day.

- Eat slowly. It takes up to 20 minutes to feel full. Put your fork down between bites, focus on conversation and wait 15 minutes before taking seconds.

- Brush your teeth. It will help stop grazing by cutting the taste of food in your mouth and signaling to your body that you`re finished eating.

Q. Does iceberg lettuce have any nutritional value?

A. Iceberg lettuce supplies a small amount of the B vitamin folate and other vitamins and minerals. But darker green lettuces, like romaine, bibb and Boston and leafy greens (such as spinach, chard, collards, watercress and arugula) generally contain twice as much folate and two to 10 times as much beta-carotene. The darker greens also have higher levels of other carotenoids and vitamin C. Iceberg offers crunch to salads, but for the most nutritional punch, choose darker greens, fruits and vegetables.

WINNING WEB

The site at www.askjeeves.com, offers answers to cooking and nutrition questions as well as encyclopedia information. You can find a specific recipe, information on anorexia or tips on losing weight.

WINNING RECIPE

Studies show that most Americans are only eating three servings of fruits and vegetables a day and twice as many fats and proteins than recommended. This recipe for Grilled Vegetables with Basil Dressing goes a long way to helping you get the recommended five fruits and vegetables a day.

GRILLED VEGETABLES WITH BASIL DRESSING

1 small eggplant, sliced into thick rounds

1 zucchini, cut into thick, diagonal slices

1 yellow summer squash, cut into thick slices

1 red bell pepper, seeded and cut into eighths

1 small red onion, sliced and cut into 8 segments

2 tablespoons balsamic or red wine vinegar

1/4 cup olive oil

1/4 cup chopped fresh basil, or 1 tablespoon dried

1/4 cup non-fat yogurt

2 tablespoons reduced-fat mayonnaise

1 tablespoon minced fresh basil, or 1 teaspoon dried

1 teaspoon lemon juice

Yields 8 servings.

Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.

Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 teaspoon dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.

Meanwhile, make dressing. Place yogurt, mayonnaise, 1 tablespoon fresh basil, and lemon juice in a blender and mix until smooth. Transfer to small pitcher.

Grill vegetables, adjusting height of rack to avoid charring. Serve vegetables as a side dish, as a sandwich filling in pita halves or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.

Nutritional analysis per serving: 88 calories, 2 g protein, 10 g carbohydrate, 6 g fat, 3 g dietary fiber, 44 mg sodium.

Charlyn Fargo is a registered dietitian. You can write to her at Copley News Service, P.O. Box 120190, San Diego, CA 92112-0191; or e-mail (copleysd@copleynews.com).

(c) Copley News Service

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Author: Charlyn Fargo