Nutrition News by Charlyn Fargo

I can remember being in the hospital just after I gave birth to my daughter and fretting about the pregnancy weight that was still around my middle. My dietitian friend stopped by to see my new baby — and give me some timeless advice. "It's all about the calories," she said.

That's still sage advice for those of us trying to shed a few pounds, and research backs it up. The headline in this month's Tufts University Health & Nutrition Letter states, "For Weight Loss, Calories Count — Diet Plans Don't." The article goes on to report on the largest ever controlled trial of weight-loss regimens. "You can ditch the fad-diet books that promise '30 pounds in 30 days.' Whatever plan you follow, researchers conclude the bottom line is calories," researchers write.

Some 811 overweight participants in a two-year study, published in the New England Journal of Medicine, all ended up losing an average of 9 pounds and 2 inches in waist size, regardless of which of four tested diets they were randomly assigned to. Unfortunately, after an initial loss of 13 pounds in six months, participants regained weight because they didn't stick to the plan.

Researchers at Harvard and at Pennington Biomedical Research Center in Louisiana, tested diets across a range of fat, protein and carbohydrate levels. Plans included a low-fat diet similar to the Ornish diet, and a high-protein/low carbohydrate plan similar to the Atkins diet. All dieters were encouraged to cut 750 calories a day, exercise 90 minutes a week and keep a food diary. Weight changes ranged from losing 50 pounds to putting on 5. The key in all cases was cutting calories and sticking to it, not any particular diet plan. It didn't matter if it was a low-fat or low-carbohydrate plan. Researchers conclude the most important thing in losing weight is to count calories and to pick a diet plan that you can stick to. They also recommend adding fiber to control hunger. To read the abstract, go to www.content.nejm.org/cgi/content/abstract/360/9/859. — Tufts University Health Letter, June 2009.

Q & A

Q: How easy is it to eat healthy at a Middle Eastern restaurant?

A: You can usually find plenty of great choices, as well as a few mega-calorie meals and some huge sodium loads (from the olives and cheese).

Too much of even a healthy fat like olive oil causes calories to add up quickly, so ask for any extra dips or salad dressings on the side. Middle Eastern restaurants offer many ways to enjoy beans, from mixed dishes with rice or bulgur to soups and stews. You can enjoy stuffed grape leaves (dolma), yogurt-based tzatziki, tabbouleh, vegetable stews and salads, including fatoush (pita bread and vegetable salad). If you want meat or seafood, try kebabs or souvlaki rather than the rich-sauced moussaka. With all those healthy options, pass on the falafel (fried chickpea cakes), tahini (sesame seed paste), baba ghanoush (eggplants and tahini) and spanikopita (spinach pie), all high in fat and calories. — American Institute for Cancer Research.

RECIPE

This recipe for Balsamic Chicken and Vegetables, from Publix Apron's Simple Meals, makes a healthy meal when combined with a salad.

Balsamic Chicken and Vegetables

1 cup fresh onions, diced

1 cup fresh baby carrots

4 ounces baby portabella mushrooms, rinsed and sliced

1 3/4 pound boneless, skinless chicken breasts

Cooking spray

1 teaspoon Montreal steak seasoning

1 1/2 tablespoons balsamic vinegar

Place onions, carrots and mushrooms in microwave-safe bowl. Cover and microwave on High 5 minutes or until hot. Preheat large sautŽ pan 2-3 minutes on medium high heat. Cut chicken into 1 1/2-inch-wide strips. Remove sautŽ pan from heat, and coat with cooking spray. Add chicken, and sprinkle with steak seasoning. Cover and cook 2-3 minutes, turning once, or until lightly browned. Drain vegetables and stir into chicken. Cover and cook 5 minutes, stirring once, or until vegetables begin to brown. Remove lid and cook 3 more minutes, stirring once, or until vegetables are well browned. Stir in balsamic vinegar and serve. Serves 4.

Per serving: 240 calories, 41 g protein, 6 g carbohydrate, 5 g fat, 110 mg cholesterol, 2 g fiber, 280 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

COPYRIGHT 2009 CREATORS SYNDICATE INC.