What You Need To Know

1. Healthy carbs take longer for our body to break down, raising our blood sugar slowly and providing us with a steady stream of energy without spiking our insulin levels.  Refined carbs, on the other hand, are digested quickly, spiking our blood sugar and insulin and causing large fluctuations in our energy.  As we age, we become more insulin resistant, making it more difficult for our bodies to handle these surges.  Excess insulin in the bloodstream encourages our bodies to store fat rather than burn it.  So for weight loss, it is essential to eliminate these unhealthy, but admittedly delicious, insulin-spiking foods from our diets.

2. Getting older brings a shift in body composition - our bodies naturally exchange muscle for fat, which slows down our metabolism.  We also tend to become less active.  Consequently, we need fewer calories but no fewer nutrients.  Filling up on low calorie, nutrient dense carbs such as vegetables ensures we're giving our body the necessary vitamins and minerals it needs while protecting ourselves against unwanted weight gain.  Additionally, by replacing some energy dense carbohydrates (grains and processed foods) with lean protein, we can slow the progression of muscle loss and keep our hunger in check.

3. Consumption of refined carbohydrates is associated with an increased risk of obesity, diabetes, heart disease and some cancers.

What You Need To Do

1. Rebalance your macronutrients:  Our nutritional needs change as we age. Most of us require fewer calories, more protein and less energy producing carbohydrates. Therefore I recommend eating roughly 40-50% of your calories from carbs*, 30-40% from healthy fat and 20-25% from protein.

2. Fill up on the "good" stuff:  Veggies rule, fruit is nature's dessert and I prefer fibrous legumes to grains.  Each day eat 6-10 servings of non-starchy veggies, 1-2 medium size pieces of fruit (or a cup of berries or fruit salad) and, depending on your level of activity, 1-3 servings for women and 3-6 servings for men* of beans, lentils or minimally processed grains such as oatmeal, brown rice, quinoa, buckwheat, whole-wheat pasta or 100% whole grain bread.  A serving size is roughly 2 cups of lettuce or greens, ½ cup of chopped fruit, cooked vegetables, grains, or legumes, 1 cup of raw veggies or 1 slice of bread.

3. Avoid empty calories: There's no way around this.  To maintain or lose weight, stabilize your energy and reduce your risk of chronic disease you must avoid eating refined carbohydrates on a daily basis.  Does this mean you can't have a piece of cake, a slice of pizza or a few cheese and crackers occasionally?  No, simply make these choices the exception not the rule and watch your portions.

4. Eat lean protein at each meal:  Most women need between 20-30 grams and men 25-35 grams of protein at each meal and roughly 10-15 grams of protein for snack.  Good lean sources include beans, tempeh, tofu, low- or no-fat unsweetened dairy, eggs, fish, seafood, poultry and grass-fed meats.

5. Don't fear fat: We need it! Include a little healthy fat at each meal to keep your metabolism humming and your taste buds satisfied.  Best sources: ¼ - ½ avocado, 2-4 TBSP nuts or seeds or 1-2 TBSP unsweetened nut butters or olive and other plant oils depending on your total caloric intake each day.

The bottom line:  Carbohydrates aren't the culprits.  Don't cut them out of your diet completely, but choose them wisely:  Get most of your carbs from nutrient dense veggies, some fruit, beans, lentils and whole intact grains.  Avoid processed foods whenever possible.  Frequently enjoying a banana and a slice of whole grain bread with a little nut butter is OK.  But indulging in the walnut banana bread from your favorite coffee shop on a regular basis - not so much. 

*  Vegans, endurance athletes and very active individuals may need to attain 60-70% of their calories from carbohydrates.  This group will also mostly likely need 3-6 servings of legumes or grains daily. 

Wraps are versatile, convenient and tasty but are they healthy?  If you know what to look for, they can be. As consumers shun bread in an attempt to reduce carbs and slim down, they have embraced wraps of all varieties.  Restaurants and food manufacturers have taken notice and increased their offerings significantly in the past 5 years.  Be careful.  Many of these wraps are high in calories and contain unhealthy ingredients.  For example, Chipotle's flour tortilla contains a whopping 300 calories, 690mg of sodium and 43g of carbs -- a nightmare for individuals looking to control their blood sugar and weight.  However, if you choose a wrap based on my tips below, you can enjoy this bread alternative as part of a healthy diet.  To see my favorite "fillings" check out the recipes below.  They're quick, easy, healthy and more importantly, delicious.

What to look for:

*  Wraps that have a short list of ingredients and that are made mostly with whole grain flours such as whole wheat, whole brown rice, or whole corn.

*  A tortilla that contains less than 150 calories and 300mg of sodium and that includes at least 3 grams of fiber and 4 grams of protein.

Brands I suggest:  Alvarado St. Bakery's Sprouted Wheat Tortillas, Trader Joe's Whole Wheat and Corn or Whole Grain Flour varieties, Ezekiel Sprouted Grain or Brown Rice assortments, Garden of Eatin'.  

What to avoid:

*  Wraps containing a laundry list of unpronounceable ingredients that are made predominately with enriched white or wheat flours, artificial preservatives, colors and/or flavors or partially hydrogenated fats.

*  Most varieties named after a vegetable.  They are not vegetable tortillas and often contain no vegetables at all just flavored vegetable powders.  For example, check out the nutritional facts of this popular brand:  http://www.missionmenus.com/en/products/view/mission-garden-spinach-wrap-6ct

Grilled Veggie and Hummus Wrap

Tuscan Tuna and Bean Salad

Chickpea, Avocado & Feta Salad

Egg and Avocado Salad