Family and Diet

Dr. Nelson, I'm trying to lose weight, but no one else in my family is. How do I prepare meals that they'll like while still eating for weight loss myself?

This is a common problem when you are trying to make healthy changes in your diet while your family’s has not changed. But, if your family is supportive and willing to compromise a little, it should not be as hard as you think.

The Compromise
With families being so busy, finding time for a meal together can be challenging. This can work to your advantage. A compromise that works well with families with different food choices is the "Two-A-Day" deal. For two meals, everyone gets to choose their own food selections. For dinner, everyone must compromise, at least a little. Sometimes you can prepare a meal of your choice and sometimes a meal your family loves. Remember that you can enjoy the same meals as your family, just less. Portion control is the key to weight loss—not forbidden foods.

New Choices: Healthy & Tasty?
Yes, you can provide your family with dishes so tasty they can't imagine just how healthy it is. Now more than ever, there cookbooks full of recipes that are not just tasty and not just healthy, but both!

For more general solutions, try these ideas:

Spices: the more the merrier!
Spices like garlic, thyme, dill, cumin, sage and rosemary can really add zest to a meal without adding calories the way sauces and gravy usually does. Add these spices to lean cuts of beef, poultry, and fish for out-of-this-world, healthy dishes your family will love.

Vegetables take center stage
It is common that meals are planned around the meat. Well, it is time to adjust your family’s perception so that vegetables are in the spotlight. Plan your meals around those important (and healthy) veggies. For instance, have the main meal be a scrumptious spinach salad with cucumbers, carrots, radishes, and tomatoes topped with grilled chicken breast and a multi-grain roll. Another great vegetable meal is stir-fry. Take your family’s favorite veggies—maybe carrots, celery, broccoli—and a rainbow of peppers and add water chestnuts and jicama. Sauté it all in a wok or skillet with a little water, soy sauce, and garlic. Serve over brown rice with corn and diced scallions added to it.

Substitutions: if you don’t tell, they’ll never know!
Healthy cookbooks are full of great ideas for substituting high-fat foods with no- or low-fat choices. Here’s just a few:

applesauce instead of oils in baking

meats cooked in fruit juices—forget the oil

bouillon instead of butter in mashed potatoes

grilling instead of frying

Just for You
To help make losing weight easier, maximize on opportunities to get extra daily physical activity. Walk rather than driving or taking public transit whenever possible.

Also, keep food logs to help keep track of portion sizes. And if you want to splurge for a great dinner, your food log will help you to be extra careful throughout that day. And remember you shouldn't deprive yourself the foods you really love—just have smaller portions and less frequently.

by Miriam Nelson, PhD
Created October, 2000