What You Can Learn From a Dietitian’s Lunch

lunchVolume! Always add volume to your meal in the form of low-cal nutrient rich vegetables. Research shows that the amount of food we eat has a greater effect on how full we feel than the number of calories in the food. Here is an example of what I mean: This was my lunch today composed of leftovers. A small piece of eggplant and zucchini lasagna and a half pork chop on top of a GENEROUS pile of spinach or power greens. Cover with a microwave cover and microwave to reheat. The greens will wilt deliciously. Tasty and very filling.

And yes, I had lasagna, but my version has fewer noodles, and lots of eggplant and zucchini in its place. In addition I used Healthy Harvest Whole Grain Lasagna noodles that are fiber rich and filling. Get the idea?

Small plate! A small plate will make your serving look bigger, tricking your brain. Before you even take a bite, you subconsciously take in that sight of a full plate and your brain registers satisfaction. If you pay attention to your meal, meaning eat it without doing something distracting your brain will signal you have had enough food.

Another principle to learn here: Cook once eat twice! If you follow me, you know I love leftovers. Leftovers = healthy, delicious food ready to easily reheated.

Condiments! A little bottled BBQ sauce adds a lot of flavor with little caloric damage. And there are so many different flavors you can change it up easily. I always have three different flavored bottles of BBW sauce open in my fridge to choose from. This one is a highly rated super spicy version.

Now go poke around in your refrigerator and see what you can come up with using these principles!

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Barilla White Fiber Pasta

Barilla White Fiber Pasta











Barilla has a new product called White Fiber pasta that they say “looks and tastes like our traditional semolina pasta yet offers the benefits of 3x the fiber than the same size serving of traditional pasta”. A 2-ounce (56 gram) serving is a sensible serving size for most of us, and this amount contains 6 grams of fiber (regular pasta has 2 grams), which is exactly what most whole grain pastas provide. Each serving also has 7 grams of protein, the same amount as whole grain pasta.

How can Barilla make a high-fiber pasta that tastes like regular pasta? And what is “White Fiber”?

barilla2The first two ingredients are semolina wheat and durum wheat flour, which do not provide fiber and are not whole grain. The third ingredient is whole durum wheat flour and is one of the key fiber-boosting ingredients. According to Barilla, fiber in the new pasta also comes from Hi-maize® resistant starch from high amylose corn (liste d on the label as corn starch), which a “resistant starch, which resists digestion in the small intestine and behaves as dietary fiber in the large intestine.”

Research of RS2 resistant starches from high amylose corn indicates benefits in intestinal/colonic health as well as metabolic benefits in glycemic management, satiety and hunger.


Hi-maize Resistant Starch  

From the Hi-maize website: Most starches are digested and absorbed into the body through the small intestine, but some resist digestion and pass through to the large intestine where they act like dietary fiber to improve digestive health. This type of starch is called “Resistant Starch”. A wealth of clinical studies over 20 years has proven the health benefits of natural resistant starch from high amylose corn.


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