ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy diet? Graze wisely!

Updated on May 26, 2012
One of my indulgences: light whole wheat pasta
One of my indulgences: light whole wheat pasta | Source

Yes, I must admit: one of my occasional indulgences is a plate of pasta. But I am very careful to make sure it’s the right kind of pasta. I only purchase whole grain wheat pasta (or occasionally vegetable or spinach pasta). Rather than preparing it in water and then adding a heavy sauce, I cook it in a moderate amount of low-salt low-fat no-MSG chicken broth, and season it with only a bit of sea salt, pepper, parsley, minced or powdered garlic, and some cold-pressed virgin olive oil. (For a bit more decadence, I may dust the final dish with a sprinkling of grated Parmesan cheese.) The result is a hearty and tasty white pasta that’s light in fat, calories and sodium, yet high in fiber and enjoyment.

But an important component of any dieting plan is grazing wisely.

First, smart grazing can slake some of your food cravings, without destroying your overall diet in the process. Second, the right kind of intermittent nibbling through a day can be a way of spoiling yourself with taste sensations without spoiling your weight-control aims. Thirdly, judicious choice of snacks can round out your nutrition without rounding out your waistline. Fourth, good grazing can remind you that there are many interesting food options out there, far more than can be passed through a drive-up window.

As a first step down the grazing path, you must learn to shop. Find out which stores in your area have consistent ready supplies of a range of fresh fruits, vegetables, nuts, certain canned or prepared foods, and, yes, even candies. Get in the habit of purchasing modest quantities of a wide variety of foods, and try to include some you don’t often eat (or may not even like all that much). When possible, buy organic, fresh, pesticide-free, and locally grown,

Here, for example, is a list of some of the various grazing foods I am likely to buy throughout the course of just a few weeks: fresh mushrooms, black olives, pistachios, baby carrots, orange juice, cheese, organic celery, avocados, organic apples, ‘natural’ peanut butter, seedless grapes, low-fat milk, dark unsweetened chocolate, zucchini, cucumber, grape tomatoes, Clementine oranges, green olives, sliced lean roast beef (with a minimum of additives), red pepper, bananas, mixed nuts, raisins, kiwi, and a bottle or two of inexpensive red table wine. (Note that this list includes NO potatoes, corn, granola, crackers, cereals, breads, pretzels, chips, etc. Many of these contain sugars, salt and empty carbs, and can actually heighten hunger and cravings.)

Next, always meet your initial cravings with a snack. If you’ve been dreaming of a thick slice of New York cheesecake, try a handful of raisins or a half-dozen seedless grapes to satisfy your sweet tooth. If it’s a juicy drive-thru burger you are aching for, have a slice or two of lean roast beef. By matching your grazing to your craving, you’ll begin to substitute healthier choices for questionable ones, making smarter food selection easier and easier over time.

Also, be sure to always measure out or portion your grazing before you begin eating. NEVER eat from an open container or a large quantity of any snack. By counting out pieces or calibrating quantities, you’ll begin to develop a sane approach to portion sizes, and are far less likely to binge. And the very act of counting or subdividing a portion takes time, as does eating individual small pieces or multiple small food items. As you slow down the process of snacking, you’ll begin to sense your hunger being slaked and your craving being crushed, making it easier to stop overeating.

Finally, sample foods of a wide variety. You’ll awaken your taste buds to new sensations, making the act of eating more rich and pleasurable. You’ll also be rounding out your nutrition, making it less likely that you’ll develop or worsen bad food illnesses like excess weight gain, diabetes, high blood pressure, indigestion, and so on.

Bear in mind that mankind originated as a species of hunter-gatherers and grazers, irregularly eating a wide range of natural foods in smallish quantities, with only the occasional belly-filling meat meal. Mimic caveman ways and you just might turn the clock to end up as wiry, muscular and tough.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)