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Expert Answers to Your Nutrition Questions

Chocolate is the #1 most craved food, and women are most likely to crave it.

by Elizabeth Somer, RD

Why can’t I ever say no to chocolate?

Chocolate is the number one most craved food, and women are most likely to crave it. Many of our cravings are triggered by a stew of appetite-control chemicals in the brain called neurotransmitters. Chocolate tickles almost all of them. The very taste of chocolate’s sugar on the tongue releases endorphins, chemicals that produce a euphoric feeling, in the brain, making the chocolate experience immediately pleasurable. The sugar may also raise brain levels of serotonin, a neurotransmitter that boosts mood. A compound in chocolate called phenylethylamine (PEA) triggers feelings similar to those of being in love, and the caffeine gives an energy boost. Another compound in chocolate, anandamide, is also found in marijuana. Even the aroma of chocolate affects brain chemistry.

Granted, chocolate isn’t jam-packed with these feel-good chemicals (for example, there’s more PEA in cheese or salami, and most people don’t crave those foods the way they crave chocolate), but there is more to this food than just taste. The cocoa butter in chocolate gives this “moment of ecstasy” a melt-in-your-mouth sensation that’s irresistible.

You can’t ignore all cravings, so work with them. It takes only a bite or two to satisfy brain chemistry—beyond that, you’re just overeating—so dunk fresh fruit in fat-free chocolate syrup, have a cup of sugar-free cocoa, include one or two chocolate kisses in your daily diet, or make sugar-free chocolate pudding with fat-free milk.

Are there any physical warning signs that I’m not eating right?

Many signs of a careless diet are right in front of your nose. Low energy results from inadequate carbs, calories, water, or iron. Cavities and periodontal disease are symptoms of low fluoride and low calcium. If your skin or hair is dry, ask yourself if you’re drinking enough water or eating enough vegetables, which are the best sources of antioxidant vitamins, minerals, and phytochemicals that protect the skin from the sun’s damaging rays. Dark-green, leafy veggies and deep-orange produce help prevent hair loss and dry, itchy skin.

Irritability can stem from skipping meals, not eating enough, or depending on caffeine to get you though the day. Drink more than 15 ounces of coffee, and you could end up battling caffeine jitters. Instead, eat regularly and consume at least 1,600 calories of high-quality foods. (If you can’t maintain your weight on this amount, you need to exercise more, not cut calories.) Limit coffee, tea, and cola to two cups a day, and don’t drink coffee later than early afternoon; caffeine lingers in your body for up to 15 hours, interfering with a good night’s sleep. Are you in a mental fog by midafternoon? You probably skipped breakfast. Tomorrow, have a bowl of whole-grain cereal with fat-free milk and fruit. Also, add more sources of the omega-3 fat DHA to your diet; eat salmon or foods fortified with a plant-based source of DHA.

The best way to guarantee tip-top nutrition? Daily, I include eight-plus servings of colorful fruits and vegetables, five or more servings of whole grains, three servings of calcium-rich foods, and two servings of protein- and iron-rich meat or legumes.

I hike and ride my bike a lot. What are some easy-to-carry, healthy snacks?

Most bicyclists have heard of the ABC rule: Always check your air, brakes, and chain. Whenever you cycle or hike for more than an hour, add the DEF rule: Carry snacks that are delicious and that supply energy and fluids. Plan good-tasting snacks that supply about 150 calories for every 45 minutes of exercise. Even if you’re not hungry, eat! Snacks that meet this calorie quota include a mini bagel spread with 1 tablespoon of equal parts almond butter, honey, and toasted wheat germ; two raspberry fig bars; 1 ounce (1/4 cup) roasted soy nuts; a 2-ounce carrot-raisin muffin; a piece of low-fat string cheese and 1 ounce fat-free crackers; three whole wheat fig bars; 3/4 cup trail mix (make your own from dried cherries, nuts, sunflower seeds, and M&M’s); your favorite energy bar; or a large oatmeal-raisin cookie.

When it comes to fluids, drink at least one 16- or 24-ounce bottle of water for every hour on the road or trail, or 4 to 6 ounces—and up to 10 ounces in hot climates—every 15 minutes. Drink enough before, during, and after the ride or hike so that your urine is pale yellow or clear. Having lightly sweetened, diluted iced tea may induce you to take in more fluids. You can also include a fluid-replacement drink with electrolytes and glucose if you’re exercising vigorously for more than an hour, especially in hot climates, or try fruit juice diluted with half water.

How can I sneak more healthy stuff into my husband’s lousy diet?

Many men want to take good care of themselves but think dieting means deprivation. First, remember that his health is ultimately his responsibility, not yours. Don’t set yourself up for disappointment or anger when he ignores your advice or turns up his nose at your tofu burgers. However, you can finesse his nutrition with these five steps:

  • Set realistic goals. He’s not likely to go from loving burgers to craving spinach overnight. Every two months, set a mini goal, such as switching from 2 percent to 1 percent milk or from regular to low-calorie salad dressing.
  • Emphasize the positive. Don’t tell him he’ll drop dead if he eats french fries. Instead, suggest that he try baked sweet potato fries because they contain beta-carotene that will reduce his cancer risk.
  • Examine your approach. You could undermine your best intentions if you present a tasty, healthful meal while projecting a holier-than-thou attitude.
  • Make healthy versions of his favorite foods. For example, make cheeseburgers using a 50-50 mixture of ground turkey and ground sirloin. Top them with leaf lettuce, sliced tomatoes, reduced-fat cheddar, and gourmet mustard and serve on a whole-grain bun.
  • Disguise healthy foods. If he won’t eat broccoli, add it to pesto sauce. Puree vegetables and add them to cream sauces or soups, add spinach to lasagna, mix wheat germ into coatings for chicken, or use two egg whites for each whole egg called for in recipes. Then, let him splurge once in a while. As with all of us, an occasional treat will go a long way toward keeping him on track for healthful eating.

Regular contributor Elizabeth Somer, RD, appears frequently on NBC’s Today. She is the author of 10 Habits That Mess Up a Woman’s DietB0012FBCAE and Age-Proof Your Body0071462643. Her website is http://www.elizabethsomer.com.

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