Wake Up Your Tastebuds

Has your dedication to losing weight tied you down to the same foods day after day? Are you tired of egg whites, steamed vegetables and broiled fish? For some ideas on how to add spice to a diet-friendly palate, we spoke to Fern Gale Estrow, a consulting Registered Dietician based in New York, and Heather Umlah of Fancy Girl, a NYC-based caterer that specializes in organic foods.

The key to “diet-friendly” is portion size (to control the calorie intake) and satiety (the ability to satisfy your hunger), according to Estrow. For snacking, she recommends choices that combine a bit of protein, fat and carbohydrate as a combo that will help curb hunger.

Here are more suggestions—from soup to nuts.

Soup: “Soups make great snacks,” says Estrow. “Gazpacho or a tomato-based soup with a touch of meat or fennel is healthy and can feel very special.” Stay away from cream-based stocks and go with broths with vegetables and grains, like chicken vegetable or vegetable barley.

Chocolate: Here’s the good news: “Minimally processed dark chocolate has heart-healthy flavonoids that have antioxidant power. And in small quantities [chocolate] can have a positive effect on brain functioning,” says Umlah. The less-good news: You have to have the willpower to eat it small enough quantities to get the benefits without falling victim to the high calorie and fat content. A suitable serving is one to two ounces—just a couple of squares of a dark chocolate bar, not the whole thing.

Brussels sprouts: Yes, we’re serious. Brussels sprouts roasted in a light vinaigrette are not the boiled, gag-inducing Brussels sprouts of your youth. As long as they aren’t overcooked—just lightly browned at the edges—they can spice up any lunch or dinner with a tangy, zesty crunch. And, says Estrow, “They are much more nutritious than celery.”

Quinoa: “This ‘Gold of the Aztecs’ was used by warriors for increased stamina,” says Umlah. We civilians can reap the benefits of this nutty-tasting grain from South America by using it in place of pasta or white rice. “It is the highest-protein whole grain and has a fluffy creamy and crunchy texture,” she explains. Pair it with vegetables or a protein to fend off those evil, diet-busting cravings.

Beef: Invoking the combination rule, Estrow suggests using meat—albeit judiciously—and pairing it with a low-fat carb. Take some thinly sliced roast beef and wrap it around cold asparagus for a satisfying snack. Or have a slice or two on a slice of whole -grain bread or a similarly nutritious cracker.

Acai: “Acai is rainforest fruit from the Amazon that has great rejuvenating qualities,” Umlah explains. “You can find it in the freezer section of health food stores and markets.” The berry oozes benefits: it is rich in antioxidants, fatty acids and phytosterols. She suggests whipping it together with other fruits for a morning smoothie to kick-start your day.

Cheese: Cheese is off limits on many diets, given its fat content. But it’s also high in protein and, let’s face it, to succeed with weight control, you have to get pleasing food into your diet in a manageable way. To give yourself a treat but keep portions in check, Estrow urges grating some hard cheese (a sharp cheddar, for instance) on slices of apple—once again combining a fat and protein with a carb for a balanced and satisfying nosh.

Pomegranate: One of Umlah’s favorites: This fruit “is high in free-radical fighting antioxidants and in flavor. The power of this potential superfood is in its high level of phytochemicals (plant chemicals that have protective or preventive properties).” Use the juice with seltzer for a festive antioxidant spritzer (or spike it for a holiday cocktail); sprinkle the seeds over salads or cereal for a tart and crunchy pick me up.

Ground cherries: Also known as “husk tomatoes,” these small orange fruits look like cherry tomatoes. “They are kind of like a pineapple/apricot flavor,” explains Estrow. She gets hers at a local farmer’s market from August through late October. Or a store with a good produce section should have them. Eat them raw, toss them in a salad or serve as a dessert with a dollop of low-fat yogurt. Though Estrow herself avoids chocolate unless it’s for a special treat, rumor has it the cherries are excellent when dipped in dark chocolate.

Nuts: Yes, high in fat, but this is why they can be so satisfying. Pay special attention to portion control. Estrow suggests a third of a cup, or one and a half ounces, just four times per week. Any nut will do—cashews, walnuts, almonds, pecans, or try macadamia nuts for something a little more exotic. Another option is two tablespoons of seeds (sunflower, pumpkin, etc.).