A smarter sliceThe next time you make a sandwich, swap your whole-wheat for rye or pumpernickel. According to a Swedish study, people who ate a slice of rye felt fuller longer. “Rye is higher in fiber, which may mean it’s digested more slowly,” says lead researcher Hanna Isaksson, Ph.D. “That can help fend off hunger.” Because many brands are made mostly with refined flour, look for loaves that list rye as the first ingredient and pack in at least 5 grams of fiber per slice.
WrapsThese tortillas became the rage during the low-carb craze because they’re less doughy than bread, but that doesn’t mean they’re good for you. “Some warps are so enormous, they can pack up to 500 calories—and that’s before you add the filling,” says Christopher Mohr, Ph.D., R.D., a dietitian in Louisville, Kentucky. Mohr recommends buying a whole-wheat or sprouted-grain variety that contains fewer than 200 calories and at least 5 grams of fiber apiece. To keep calories in check at the fell, look for warps that are less than 8 inches wide.
Secrets of the slimmest countriesWhile jetting around the globe with celebrities like Katy Perry, Halle Barry, and Lady GaGa, trainer Harley Pasternak has gotten to sample cuisine from Japan, Spain, and other countries where obesity rates are low and life expectancy is high. “I began picking up on dietary habits that helped these cultures stay slim and healthy—and incorporating them into my own life,” he says. He shared a few of these strategies, which he describes in detail in his new book, 5-Factor World Diet.
JAPANStop before you’re stuffed
“Many people here follow a principle called bara bacbi bunme, or eating until 80 percent full,” says Pasternak. They also wait 20 minutes before heading back for seconds to avoid overeating.
SPAINShare your meals Many meals are centered around tapas, small dishes that are divided among the table. “You get a taste of everything without overdoing it,” says Pasternak.
CHINAFill up on fiber Research shows that the Chinese consume about three times as much as Americans, mainly because their meals revolve around fiber-rich vegetables, fruits, and beans. Meat is typically used as a garnish to flavor a dish; it makes up only 2 percent of their diet.
- Score a healthier snack Del Monte is making it easy with a line of vending machines stocked only with fresh-cut fruits, vegetables, and yogurt dip. Find them in office buildings and health clubs.
- Downsize your soda Now you can pick up a smaller, 90-calorie can of any Coca-Coca soda, including Sprite, Fanta, and Barq’s Root Beer. The company is also moving its calorie information to the front of its packaging to increase awareness.
- Eat more fruit No time to go to the farmers’ market? The Fruit Guys will deliver a box of in-season fruit to your office or home. You can also order an all-organic selection.