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by Madelyn Fernstrom In the real world, when it comes to fast food, many families find it hard to “just say no.” Now, a visit to McDonald’s provides some REAL change in their kids’ meals as an authentic step to healthier eating. Starting in September, 2011, all kids’ meals will contain a serving of sliced apples (1/4 cup – a 1/2 serving) and a downsized fries (half of the present serving – about 125 calories); fat free chocolate milk and 1% whole milk round out the selections. The small burger or chicken nuggets remain the same. You can even choose to skip the fries altogether, and opt for double apples. While McDonald’s has offered sliced apples as an optional choice since 2004, most consumers did not select them. In fact, a poll showed that 88% of people “were aware” of the fresh apple slices, but only 11% chose them. Now, with the apples as part of the meal, the hope is kids will eat them, along with the rest of the meal since they’re already there (more than half the battle!). And

by Dr. Madelyn Fernstrom With the price of food continuing to creep up, supermarkets are using some clever marketing to provide what I call “perceived value.” You’re not actually saving money – and sometimes paying more. Here are some of my favorites. 10 for $10. It sounds like a great deal, but it only means that a single unit is $1 each. You don’t need to buy 10 for the savings (or 6 or 8, of whatever the “special” is). This is especially true for perishable items that can expire or spoil. Buy what you need. Buy 1, Get 1 Free. Sometimes a savings, but only if the first item has not had the price increased, to accommodate the “get one free” purchase. While you don’t need to be a contestant on The Price is Right to figure this out, pay some attention to the regular price of items, when they’re not labeled as buy 1, get 1 free. 2-for $XX. This is true only if you by 2 of the item. Often in small print, you’ll see that the price for one unit is NOT half of the 2-for price, but muc

by Dr. Madelyn Fernstrom Dr. Madelyn Fernstrom The Center for Science in the Public Interest (CSPI) just awarded its “Xtreme Eating Awards” for the worst foods contributing to the overfeeding of Americans. This “dishonor” is based on calories, fat, and sodium in a single dish. While all restaurant chains DO provide low-fat, calorie controlled choices, they also offer these belly-busters that defy common sense. Talk about portion distortion! Most of these “winners” contain the calories you need for the entire day ! With saturated fat and sodium contents for 2-3 days ! If you’re still interested in these calorie and fat bombs, despite these alarming facts - be smart and share them with 3 or more other people. Just because it’s on one plate, doesn’t make it a single serving! Here are some of the dubious “winners”: - The Cheesecake Factory’s Farmhouse Cheeseburger (no fries) : a burger topped with grilled smoked pork belly, cheddar cheese, onions, lettuce, tomatoes, mayo, and topped with a

by Dr. Madelyn Fernstrom Perhaps you’ve heard the recent media outcry that First Lady Michelle Obama ate a hamburger, fries, and a shake. Could this be the same First Lady who has an organic garden, eats her fruits and veggies, and advocates for healthy portions? The same First Lady who is physically active herself (check out those sculpted arms!), and encourages the nation to move more? So, what’s the story here? I think this is just great – and an important lesson in moderation. While the food police find this shocking, I see it as an excellent example of what I call a “controlled indulgence.” Some treat foods, on occasion , are always fun and not off limits. It’s a good way to remove the thinking of “good” and “bad” foods. My motto has always been “no bad foods, just bad portions.” And I stick to this. I don’t find any conflicting messages in Mrs. Obama’s digging in to a burger, fries, and a shake. It’s the summertime, and she’s having some fun with food. It’s not everyday – and it

by Dr. Madelyn Fernstrom Do you have some favorite foods that taste so good they should be “illegal”? It’s time to tweak those foods with some fresh ideas of how to enjoy them, without guilt, and benefit both your health and your waistline! Here are few of my favorites: Instead of an extra large slice of pepperoni pizza, order a thin-sliced version, and ask them to go light on the cheese. Top with vegetables like mushroom, onions, and peppers to “bulk up” your slice. If you’re at home, start with a 12 inch whole grain tortilla and top with low-fat tomato sauce, reduced-fat mozzarella cheese, and add turkey pepperoni and veggies. Bake at 350 degrees for 10 minutes, or until cheese is bubbly. Instead of a banana split or ice cream sundae, order a frozen banana dipped in chocolate and chopped nuts. Or, make your own version, using two small scoops of slow churned frozen yogurt or reduced-fat ice cream, topped with a half banana, a drizzle of chocolate sauce, and a small sprinkling of cho

by Dr. Madelyn Fernstrom We’re all familiar with the USDA recommendations to eat about 2 cups of fruit per day. If that sounds daunting to you, summer might just be the perfect time to boost your fresh fruit intake with berries. While pricey most of the year, fresh berries are now in season – translate that to low prices! They’re loaded with vitamins, minerals, phytonutrients (plant antioxidants), and fiber. Low in calories, their naturally ripe sweetness lends them to being called “nature’s candy,” so berries can really help tame a sweet tooth. Whether eaten out of hand, sprinkled on your cereal, added to plain yogurt, or the base for a small smoothie, you can’t go wrong with the “big four” – blueberries, strawberries, raspberries, and blackberries. Try a berry puree for a flavorful topping over frozen yogurt or angel food cake. Let your imagination be your guide! Both the supermarkets and farmers markets have an abundance of berries. But look for them now (or at least very soon). The