email this pageWhen the fifth season of the popular show begins this month, I will meet the contestants for a “nutrition confessional.” As contestants reveal their weight history and eating habits to me, I find out who eats in the middle of the night, who won’t touch vegetables, who skips meals, or who has any of the other habits that can lead to tipping the scale. This step is often a huge catharsis, as many of the contestants have locked away their food secrets for years.
Once their physicals and medical clearance have generated recommended calorie requirements, I provide preliminary nutritional guidance. I then follow their food trail for the duration of their stay via their daily food journals. I share my findings with the trainers and physicians.
Adjusting to their new regimen can be difficult, and the learning curve steep, especially for those who have been raised on fast and processed foods. But enticing, fresh, whole foods fill the kitchen at all hours. Contestants aren’t bored with the food choices, and the extensive pantry provides a full spectrum of antioxidants and vitamins, as the quality of the calories is just as important as the quantity.
Cheryl Forberg is the chef and nutritionist behind NBC’s The Biggest Loser television series. She’s the science behind the sizzle, the calorie coach behind the camera. It’s no smoke and mirrors, just calories in and calories out, and some good, wholesome food along the way. Here are her tips for healthy eating regardless of your size.
How to Achieve Biggest Loser Success at Home
- Just say no to white stuff—pasta, sugar and flour. Go for nutrient-rich whole grains in the form of cereals, tortillas and breads. They’re loaded with flavor, fiber and antioxidants. This step in itself can really get the scale moving downward.
- Have fruit or vegetables with every meal and snack; aim for 4 cups a day (mostly veggies). They’re a rich source of nutrients and fiber, and healthy portion sizes increase satiety.
- Exercise. This is not a diet-only plan. You must exercise regularly (and intensely) to burn more calories than you take in. This includes cardio and weight-bearing activities
- Plan ahead—three meals a day plus two snacks. Record everything in a food journal, and don’t skip meals or snacks.
- Power up with lean protein for every meal and snack. Protein helps slow the release of blood sugar, promoting fullness and sustained energy (which allows you to exercise more). It also helps build muscle.
- If you slip up today, jump back in the game tomorrow by eating less, exercising more, or both. With a little motivation and dedication, you too can find yourself fit and full of energy this year. Losing weight may just be the icing on the cake.
Bengali Breakfast Grains
This breakfast cereal epitomizes high quality calories: whole grains and fiber from the bulgur, calcium from the milk, and antioxidants from the berries. Because it is precooked, bulgur is relatively quick to prepare.
Ingredients
Ingredients
1 tablespoon olive oil
1 cup coarse grind bulgur
1½ teaspoons fennel seeds
2¼ to 2½ cups, fat-free milk, divided
1 teaspoon vanilla extract
¼ teaspoon salt
½ teaspoon ground cardamom
½ teaspoon ground cinnamon
Pinch nutmeg
1 cup fresh or ½ cup dried blueberries
Instructions
1 cup coarse grind bulgur
1½ teaspoons fennel seeds
2¼ to 2½ cups, fat-free milk, divided
1 teaspoon vanilla extract
¼ teaspoon salt
½ teaspoon ground cardamom
½ teaspoon ground cinnamon
Pinch nutmeg
1 cup fresh or ½ cup dried blueberries
1. Heat oil in a 2-quart saucepan over medium heat. Add bulgur and fennel seeds and cook, stirring frequently, until bulgur is toasted, about 5 minutes. Remove from heat. Stir in 2 cups milk, vanilla, salt and spices. Return to heat and bring just to a boil. Reduce heat to lowest simmer, cover, and simmer until most, but not all, of the liquid has been absorbed, 12 to 14 minutes. (Note: For softer bulgur, add another ¼ cup milk and continue to cook 5 to 8 minutes.)
2. Spoon into serving dishes. Pour about 1 tablespoon milk over each serving. Garnish with blueberries. Serves 6.
Note: If desired, use vanilla-flavored soymilk instead of regular fat-free milk and omit the vanilla extract.
Recipe by Cherly Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win,” Jan. 2008. Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com
Nutritional Information
2. Spoon into serving dishes. Pour about 1 tablespoon milk over each serving. Garnish with blueberries. Serves 6.
Note: If desired, use vanilla-flavored soymilk instead of regular fat-free milk and omit the vanilla extract.
Recipe by Cherly Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win,” Jan. 2008. Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com
Per (½-cup) serving: 150 calories, 3g fat, 6g prot., 26g carbs., 5g fiber, 150mg sodium.
Banana Fudge Smoothie
Creamy and delicious, this smoothie is great for breakfast or a midday pick-me-up.
Ingredients
Ingredients
1½ cups fat-free or low-fat milk
½ cup soft silken low-fat tofu
2 ripe medium bananas, frozen and cut into 1-inch chunks
2 tablespoons unsweetened natural cocoa powder
1 teaspoon agave nectar or dark honey
Instructions
½ cup soft silken low-fat tofu
2 ripe medium bananas, frozen and cut into 1-inch chunks
2 tablespoons unsweetened natural cocoa powder
1 teaspoon agave nectar or dark honey
1. Combine all ingredients in a blender or food processor. Blend until smooth. Pour into glasses and serve immediately. Serves 3.
Recipe by Cherly Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win,” Jan. 2008. Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com
Nutritional Information
Recipe by Cherly Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win,” Jan. 2008. Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com
Per (1-cup) serving: 170 calories, 2.5g fat, 9g prot., 30g carbs., 3g fiber, 65mg sodium.
African Peanut Stew
This popular African dish is usually prepared with chicken, but we’ve used super nutritious edamame instead. In addition, canned tomatoes, sweet potatoes and spinach infuse it with fiber, protein and antioxidants. Serve on rice for a hearty main dish.
Ingredients
Ingredients
1 tablespoon olive oil
1 medium red onion, finely chopped (about 1½ cups)
1 medium green bell pepper, finely chopped (about 1¼ cups)
½ cup chopped carrot (2 small)
½ cup chopped celery (1 rib)
3 garlic cloves, minced
2 tablespoons minced, peeled fresh ginger
1 tablespoon curry powder
1 (14½-ounce) can diced tomatoes, drained
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 (12-ounce) sweet potato, peeled and cut into ½-inch pieces
1½ cups shelled edamame
¼ cup creamy or crunchy natural peanut butter or almond butter
¼ cup chopped fresh cilantro
1 (5-ounce) bag baby spinach leaves, torn into bite-size pieces
½ teaspoon salt
Coarsely ground black pepper
Instructions
1 medium red onion, finely chopped (about 1½ cups)
1 medium green bell pepper, finely chopped (about 1¼ cups)
½ cup chopped carrot (2 small)
½ cup chopped celery (1 rib)
3 garlic cloves, minced
2 tablespoons minced, peeled fresh ginger
1 tablespoon curry powder
1 (14½-ounce) can diced tomatoes, drained
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 (12-ounce) sweet potato, peeled and cut into ½-inch pieces
1½ cups shelled edamame
¼ cup creamy or crunchy natural peanut butter or almond butter
¼ cup chopped fresh cilantro
1 (5-ounce) bag baby spinach leaves, torn into bite-size pieces
½ teaspoon salt
Coarsely ground black pepper
1. Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot and celery; sauté until soft and translucent, about 5 minutes.
2. Add garlic, ginger and curry powder and sauté until fragrant, about 1 minute; do not brown garlic. Add tomatoes and bay leaf; cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
3. Add broth and sweet potatoes and bring to a boil. Reduce heat to low and simmer about 8 minutes. Stir in edamame and peanut butter until combined. Cook until thoroughly heated, about 2 minutes. Stir in cilantro and spinach until spinach wilts. Season with salt and pepper. Serves 8.
Recipe by Cheryl Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win,” Jan. 2008. Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com
Nutritional Information
2. Add garlic, ginger and curry powder and sauté until fragrant, about 1 minute; do not brown garlic. Add tomatoes and bay leaf; cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
3. Add broth and sweet potatoes and bring to a boil. Reduce heat to low and simmer about 8 minutes. Stir in edamame and peanut butter until combined. Cook until thoroughly heated, about 2 minutes. Stir in cilantro and spinach until spinach wilts. Season with salt and pepper. Serves 8.
Recipe by Cheryl Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win,” Jan. 2008. Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com
Per (1-cup) serving: 190 calories, 8g fat, 11g prot., 21g carbs., 5g fiber, 560mg sodium.
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