Chefs' Diet Secrets
Diane Henderiks, RD, is a personal chef and culinary nutritionist who frequently appears on Good Morning America. Her goal is to raise the culinary bar for healthy cooking. “I switch up ingredients to maintain the integrity of the dish without fat and sodium,” she says.
Henderiks’ motto is that any dish can be made healthier. She cooks with fresh and dried herbs, citrus juices, and nectars to make dressings that are lower in fat and sugar. Ground turkey substitutes for ground beef, applesauce or yogurt are used in place of butter, broth or wine instead of oil, and she uses marinades and rubs to add flavor to meat without adding calories.
Similarly, Cascone uses a balsamic vinegar reduction (balsamic vinegar cooked on the stove top until it's reduced to a syrup) for a very low-calorie salad dressing, and has replaced all table sugar with agave syrup as a way of eliminating refined sugars from her diet.
The Nutritionist’s Take: For the home chef, these are great techniques and they all add up, Bowerman says. “Cutting fat and calories becomes habit.”
Just be careful when replacing sugar with natural sweeteners like agave syrup, because “you’re not saving any calories," Bowerman says. Still, she concedes it could be a small change that works for some people because the taste of agave syrup is more complex than table sugar, and it often blends better in things like ice tea. “Sometimes these replacements, although not saving calories, are more satisfying, and so people use less of it.”
Focus on Grains
Cascone says when she’s building her bowl of food she grants more space to grains than to protein. “I’m big on grains like quinoa. That’s a priority over fish or meat,” Cascone says.
The Nutritionist’s Take: Whole grains (as opposed to refined grains) are a very important part of our diet, Bowerman says, and few of us get enough of things like barley, brown rice, buckwheat, oatmeal, popcorn, or wild rice.
Still, she says, protein is the most satisfying type of food when it comes to keeping hunger in check. Whole grains are high in fiber and filling but can be high in calories too, so it’s important to watch portion size carefully. “When I have people look at a plate of food, one-third should be filled with lean protein. The rest of the plate should be vegetables and salads,” Bowerman says.