Choose Foods to Chew

Sep 26

Foods that require more chewing?typically provide more satiety per?calorie than more processed?foods.

2 very easy ways to promote?calorie control include:

1) Choose foods that are high in?fiber and low in calories that?require more chewing. This?means more salads, cooked?whole grains, fresh fruits,?cooked beans, baked potatoes?- in other words, whole?foods that are high in fiber and?low in fat.

These foods make it easier to?enjoy a healthy diet that is?lower in calories and higher in?fiber and nutrients.

Examples of foods to avoid or?limit include: processed baked?goods, candies, cheese, fatty?fried foods, desserts, processed?meats, packaged snack?foods and fatty entrees that?are low in fiber.

2) Avoid beverages with calories.?Studies are showing that beverages?with calories go down?quite easily and without your?body registering them as calories.?So you will consume a lot?of calories quickly but you?won?t feel like you consumed?them so you are likely to consume?too many calories during?the day.

Examples of these include?large shakes, smoothies, juice,?punch, creamy coffee drinks,?sweetened teas, alcoholic?beverages and soda.

Switch to water or unsweetened?tea or coffee. Skip the?sugar and cream. Add a little?flavor with fresh lemon, lime or?orange. Buy whole fruit instead?of fruit juice. Experiment?with herbal teas and brew?them yourself so you can control?what goes in them. These?are all better for your pocketbook,?too!

Here are a few common foods?that are good sources of fiber?and take time to chew:

?Apples

?Pears

?Oranges and grapefruit

?Grapes

?Brown rice

?Corn on the cob

?Baked potatoes

?Carrots

?Yams

?Cooked beans/legumes

?Broccoli

?Greens - collards, lettuce,?spinach, kale, cabbage

Use smaller utensils and plates so you can take longer to chew?and consume food more slowly.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

Choose Foods to Chew

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