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Massena Memorial Hospital dietician talks healthy snacking, food habits

Posted 4/7/16

MASSENA -- A Massena Memorial Hospital dietitian is offering advice on high-quality nutrients in snacks. Dietitian Mary Mittiga cites the example of a hypothetical person named “Sally” who keeps …

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Massena Memorial Hospital dietician talks healthy snacking, food habits

Posted

MASSENA -- A Massena Memorial Hospital dietitian is offering advice on high-quality nutrients in snacks.

Dietitian Mary Mittiga cites the example of a hypothetical person named “Sally” who keeps candy near her door.

“On the health club counter near the door, there is always a bowl full of small Tootsie Rolls. ‘Sally’ picks up two as she is leaving each day to reward herself for a good workout,” Mittiga said. “Total calories in the two pieces of candy: 20. How far will those Tootsie Rolls take her for the rest of her day? The answer: roughly a quarter of a mile, if she is walking briskly and doesn't eat anything else before she is finished.”

Whether trying to lose weight, gain weight or stay the same, calories are crucial. They give energy and also extra pounds that some don't want and they give the nutrients needed for healthy living.

“To accomplish the latter without gaining weight or having to spend extra hours on the treadmill, we have to be diligent about getting maximum benefit from the calories we eat,” Mittiga said.

A calorie is a basic unit of energy, and a certain number are needed just to support your vital functions and basic metabolism. To find out how many maintenance calories needed in a day, multiply one’s weight by 109 and then multiply this number according to the following formula:

• 1.2 if sedentary

• 1.5 for low activity

• 1.75 for active

• 2.2 for very active lifestyle.

That means if one who weighs 140 pounds (x10=1,400) and has a reasonably active lifestyle (1.75), burns about 2,450 calories a day. Those who are sedentary (1.2) need 1,680.

“If trying to lose or maintain weight, one will want calories that are nutrient-dense, meaning you get a lot of necessary nutrients for each calorie,” Mittiga said. “But everyone deserves a treat now and then, and there are plenty of empty calories around to fill that need.”

A 45-year-old female, 135 pounds, who works out about 45 minutes a day can afford to have two Tootsie Rolls plus another 200 or so discretionary calories a day, according to Mittiga. A less active woman or one who is smaller should trim that number down to about 160 calories a day or less.

“It should be remembered, though, that exercise requires a good supply of nutrients. So it's important not to get carried away with discretionary calories or you won't have room for the nutrients that keep your muscles and bones strong,” Mittiga said.

Fruits such as bananas, oranges and apricots are high in potassium, good for working muscles, according to the dietitian. Any fresh fruit is beneficial, providing vitamins, minerals and other nutrients that help regulate blood pressure and keep the heart and other muscles strong. An orange or apple has plenty of fiber and bulk to fill up for only about 60 calories.

"High quality nutrients in your snacks. Produce choice snacks that have deep color, possess a higher nutritional value,” Mittiga said in a prepared statement. “Radishes, carrots, and salads containing kale or spinach, as well as fruits such as blueberries, strawberries, cantaloupe and peaches are very beneficial. They provide a variety of vitamins, minerals, fiber and water and are usually quite low in calories. A medium sized carrot is only 25 calories. Radishes are a calorie each.”

Carbohydrate snacks should be whole grain as much as possible, Mittiga said. Compared to potato chips, whole grain crackers or whole grain pretzels offer more nutrition per calorie. Popcorn is also a good whole grain snack, should not be smothered with butter or salt, Mittiga said. For microwave popcorn, check the label for trans-fats and avoid selecting varieties that contain any trans-fats.

When buying fresh food and cooking it yourself, it's much easier to follow a healthy diet. Vegetables in a salad or roasted with a small amount o oil are high in nutrition and low in calories.

Among the most calorie dense foods, fats and oils rank at the top of the list with 120 calories per tablespoon. It's not just a matter of eliminating fat, however. Oily fish such as salmon, sardines and mackerel are relatively high in calories per ounce but are packed with heart­ healthy nutrients. And monounsaturated oils, such as olive oil, can be a plus in terms of heart health, according to Mittiga.

Some of the same principles apply when eating out in restaurants.

“Whether eating chicken, fish or red meat, choose grilled rather than fried. Lean cuts of beef or pork that are grilled can be surprisingly low in calories,” Mittiga said. “At restaurants that offer calorie conscious meals, it's not unusual to find a grilled steak with vegetables and potato or rice for about 500 calories. A cheeseburger, without the fries, can cost you more than that.

“Look for broth-based rather than cream soups; tomato-based pasta rather than those with creamy, white sauces. A thin crust pizza with vegetables has considerably fewer calories than a meat­ lover's deep dish. Com tortillas are whole grain and usually a better choice than flour ones.”

Foods Mittiga says to avoid include any deep fried or tempura dishes. Go easy on the bread and butter basket and the nacho appetizers.

Creamy dips and dressings are easy to overlook. Most are about 150 calories an ounce, and it's easy to get carried away. They belong with your daily treat calories.