Eat well—and enjoy it

These four Canadian dietitians manage to enjoy everything from avocados to Almond Roca, while helping us eat healthier meals. Here they answer our prying questions about exactly what they eat and why.

Ramona Josephson, dietitian

54, Vancouver

Josephson provides nutrition coaching through one-on-one counselling, an online weight-loss program and corporate wellness programs. She’s also the author of Canadian bestseller The HeartSmart Shopper.

Q. You’ve spent your entire career telling others how to eat healthily — what’s it like eating in a restaurant with you?

A. Not nearly as intimidating as one might think. My goal is to enjoy what I eat, but be strategically smart with what I choose. I pick something I like, then advise the waiter on how I want it prepared, which usually means asking for sauces on the side, or getting salad instead of fries.

Q. What would you order for takeout?

A. Sushi — it’s the one fast food that is guaranteed not to be swimming in fat. I’d order edamame to begin and then a range of different sushi and sashimi.

Q. Is there a special treat you can’t resist?

A. I really do love nuts and chocolate. My weakness is for ice cream — it has to be good quality — with nuts and chocolate chunks in it.

A. At this age, women are particularly busy, on the run, juggling things, so you’re looking at something you could keep in your purse that is non-perishable. Ideally, something with protein because that sustains you for the longest time, and a carb for energy: nuts or trail mix, for example.

Q. What’s the biggest lifestyle mistake over-40 women make?

A. Women in their early 40s are still looking at food from a weight-loss perspective. Of course this is a set-up for failure, because quick-fix diets don’t work. At this age, you may have a young family, a partner, you’re probably working, and those things demand your attention. As we get older, we become more aware of our own health and more focused on being really smart about eating.

Q. We hear a lot about anti-aging. Are there any strategies you think are a sham?

A. Consuming specific products that claim to be anti-aging. Isolating a nutrient is not going to work; it’s the balance of nutrients that prevents aging. If only it were so easy as to pop a pill.

Continue reading for more anti-aging foods, convenience foods to look for, and what about caffeine, anyway?

Q. Are there any anti-aging foods you eat regularly?

A. When we talk anti-aging, what we’re really looking at is providing our bodies with lots of antioxidants and phytochemicals — nutrients found in plant foods. Phyto means plant and I tell my clients it also stands for fight. These foods fight the ravages of disease and they fight against aging. I try to eat lots of fruits, especially berries and a range of colourful vegetables.

Q. Do you eat red meat?

A. I do, but rarely, maybe twice a month. I used to eat red meat seven days a week, so it’s quite a shift. Beef was part of my upbringing in South Africa, where the weather was so beautiful that we barbecued all the time. But I come from a family with a history of heart disease and when my father discovered his cholesterol was elevated, my mother changed our whole diet. It brought down his cholesterol and everybody lost weight. That made me decide to take nutrition on as my career path, and I’ve been following a really heart-healthy diet since.

Debbie MacLellan, dietitian

52, Charlottetown

A professor with the department of family and nutritional sciences at University of Prince Edward Island, MacLellan was a co-investigator for the PEI Nutrition Survey, a comprehensive study of the eating habits of 2,000 adult Islanders.

Q. How did your four kids end up as vegetarians, and what challenges does that present for getting nutritious meals on the table?

A. My eldest son started what he called ‘the vegetarian revolution’ and the rest followed suit, but my husband would never give up meat. I had to come up with meals that were easily adaptable for both, which was a challenge in the beginning, but has now become second nature. Fajitas have been the most popular dish at my house. I stir-fry the vegetables in one pan and then the tofu or crushed black beans or chicken or beef in others. It takes lots of frying pans, but people can just put together whatever they want.

Q. Are there any convenience foods that you love?

A. Frozen fruits and vegetables have come a long way. There are so many different vegetables that can be thrown into a stir-fry. I particularly like frozen mixed tropical fruit, which I blend with yogurt, flaxseed oil and milk or soy milk to create a pretty nutritious morning smoothie in just a few minutes.

Q. What do you snack on?

A. I always have a big bowl of fruit on the counter and we go through that probably every two or three days. We also have baby carrots and a vegetable tray in the fridge, because if it’s there they’ll eat it.

Q. What mistake do you see women our age making with their diets?

A. A lot of us got the message that we should be lowering our fat intake, but we forget that it’s really important to eat enough food of the right type. So we’re really good at buying low-fat foods, but we’re not very good at eating enough whole-grain breads and cereals, and fruits and vegetables. We focus too much on what we shouldn’t eat rather than on what we should be eating.

Q What’s the smartest diet change you made after 40?

A. For me, it’s been cutting sodium intake — but I was forced to. I’m not overweight and am physically active, but I have a strong history of heart disease in my family and I was diagnosed with high blood pressure. I never really did cook with salt but now I’m much more conscious about eating fresh unprocessed foods, because it’s really the processing that contributes to our salt intake.

Q. With your high blood pressure, was there any particular food you had to give up?

A. Those instant microwavable dinners were pretty appealing for lunches, but I tend not to use them anymore because they are so high in sodium. I’ve had to give up on the convenience side. Lunches are the most challenging because I’m eating between classes or eating at my desk — which is not a good idea. I’ve had to be more conscious of preparing sandwiches or salads for work.

Q. What do you think of anti-aging supplements?

A. Women are thinking, Well, I can take a supplement and get the antioxidants I need. But by far the biggest body of evidence shows you need to eat fruits and veggies.

Q. What’s your best piece of nutrition advice for midlife women?

A. Make a conscious effort to get the seven servings of vegetables and fruits you need every day. That way, you’re taking advantage of a food group that’s a powerhouse of nutrients and relatively low in calories.

Karen Graham, dietitian

48, Portage la Prairie, Man.

As the author of the Meals for Good Health cookbook, Graham designed nutritious meals that can be whipped up in less than half an hour. She also works as a certified diabetes educator.

Q. Does living in farm country influence how you eat?

A. I’m in the heart of vegetable country where there are huge market gardens with carrots and cabbages and wonderful garlic. My favourite is asparagus. Because we grow it on our farm, I eat it non-stop for two months in the spring, and then I don't want to see it for another year.

Q. You did some volunteer nutrition counselling in Turkey. How did this affect your approach to food?

A. Fish, which an excellent source of omega 3 fats, is a very strong part of Turkey’s cuisine, as are sources of monounsaturated fats, like olives and nuts. For me, seeing this Mediterranean diet really stressed the importance of omega-3 fats, so in my cookbook, I made sure I included a separate section on foods rich in healthy fats.

Q. What’s one thing midlife women tend to overlook when it comes to nutrition?

A. The beverages we drink, which can be high in sugar or fat. Cutting out or reducing soft drinks, juices, cappuccinos and energy drinks, and switching to water, can make a big difference for many women because it significantly cuts calories while maintaining meals.

Q. If you were going to have a naughty snack, what would it be?

A. I have a special weak spot for chocolate, especially Almond Roca, and I love potato chips. Dietitians are no different than anyone else in terms of cravings; we just don’t buy treats as often because we know the dangers of overeating them.

A. Meals rich in vitamins, minerals and phytochemicals, those are what’s going to help with keeping blood vessels, bones and your skin their healthiest. When we look at aging what do we want to prevent? Although people may think it’s the wrinkles, in reality it’s the chronic diseases that should be the biggest fear of aging.

Loretta Tetarenko, dietitian

45, Calgary

Tetarenko has worked as a dietitian for more than 20 years, including 15 in cardiac rehabilitation. She sits on the nutrition advisory board for the Canadian Egg Marketing Agency and does corporate consulting.

Q. What’s your overall approach to eating?

A. I live by the 80-20 rule, which means that 80 per cent of the time I’m making healthy choices and ensuring I’m getting fruits and vegetables, low-fat dairy and all those good things, but 20 per cent of the time it’s okay to indulge a little. Instead of splurging on an entire piece of cheesecake, I advise people to eat one-quarter of it.

A. I love popcorn with a bit of margarine on top. I could forgo chocolate, but if the world didn’t have hot-air popcorn, I’d be in big trouble.

A: A rule of thumb for a lot of restaurant meals — and what I usually do — is eat half and take the other half home. This is especially true for women over 40 because our calorie requirements decrease. The other thing our family does when we go out is share meals.

Q. Do you drink?

A. My favourite is red wine. I like to have a Corona in the summertime, but usually I don’t drink beer.

Q. What mistake do you see over-40 women make with their diets?

A. They deny themselves certain foods, thinking they want to be 10 pounds thinner. This creates a whole cycle of denying and binging, and they tend to get 10 pounds heavier. Also, a lot of women skip meals. Eating regular meals or eating six small meals a day is a lot healthier for your metabolism than skipping breakfast, missing lunch and eating one big meal at the end of the day.

Q. Women are so busy at home and work, and they often run errands at lunchtime. How can they ensure they don’t miss meals?

A. Many people don’t plan ahead. They are driving home and turn into the first convenience store or fast food place. When I’m grocery shopping, it’s second nature, I’m thinking, Monday night we’re eating this, Tuesday it’s… The same goes for lunch. Even if you spend just five minutes in the morning thinking, I’ll bring a yogurt, an extra fruit, leftovers from last night’s dinner.

Q. Are there any foods that we can relax about?

A. I don’t classify foods as good and bad, but ones you have more often and less often. Women need to look at the things they do every day that, if changed, might make a difference to their nutritional status. Let’s say you’re having five cups of coffee a day with two teaspoons of sugar in each. If you just change that one thing, it will have a huge impact. If it’s something indulged in occasionally, then just enjoy it.

Q. What about caffeine?

A. It’s one thing I’ve definitely changed since turning 40. In our house, we only have decaffeinated coffee, although I do sneak in the odd caffeinated Starbucks latte. As we age, sleeping problems enter the picture, so I don’t have anything with caffeine in the afternoon.

Q. Your best piece of nutritional advice for midlife?

A. Enjoy eating!

This article originally appeared in the October 2007 issue of More