Healthy Eats » chocolate

Dining Out: Theater Concession Stands

Toby Amidor — Thu, 25 Feb 2010 17:17:55 +0000

You may love to take your family to the movies, but you’ll want to shield their eyes from the concession stand. Buttery popcorn, pizza, nachos, french fries, hot dogs, slushies, ice cream and gobs of candy sound appealing, but chow down on a couple of these and you might gobble up two days worth of calories in two hours.

So what’s a movie-goer to do?

Popcorn & Soda
If you’re in the mood for these, be wary. The Center for Science in the Public Interest (CSPI) recently analyzed a medium popcorn and soda combo at a major movie theater chain and discovered it totaled 1,610 calories and 60 grams of fat. That’s like eating THREE McDonald’s Quarter Pounders topped with 12 teaspoons of butter! But wait, there’s more. CSPI also found tons of saturated fat in the popcorn. What’s that from? Well, the movie theaters are frying the popcorn in heart-clogging coconut oil.

Order a small tub to share.
Don’t top your popcorn with artery-clogging butter.
Use low-calorie seasoning blends to top your popcorn (many theaters have it available at the counter).
Pop your own low-cal bag at home or make your own and bring it to the theater.

Of course, that salty popcorn will make you thirsty, but think before you gulp up a 54-ounce soda. A small, non-diet soda can range from 150 to 300 calories. Go for the mega-sized one and you’re giving yourself 33 teaspoons of sugar. Although diet sodas contain zero calories, not everybody wants or likes the taste of artificial sweeteners. Water, seltzer, freshly brewed iced tea or a plain cup of Joe all contain minimal calories (or none at all).

Main Meals
Many theaters now offer meal-style foods to go along with the soda and popcorn. It’s no surprise that most selections are high in fat and calories (and cost a pretty penny). A slice of plain pizza can run about 400 calories and even more if you add toppings. A chili dog comes in at 400 calories and 23 grams of fat, while a side of medium serving of French fries is 440 calories and 29 grams of fat. Pair that with the popcorn and you’ve racked up 2,000 calories in no time (that’s the suggested daily calorie intake for an entire day!).

Eat a healthy meal before going to the movies and don’t come hungry! Folks tend to choose anything within reach when they’re starving.
Find a restaurant nearby with a bigger selection of healthier choices (and they’re probably cheaper too) and eat before the show.
You can’t have it all! Choose one favorite thing to eat at the theater — a small popcorn, one slice of plain pizza or a hot dog. Switch off on your next visit to the theater.

Chocolate & Candy
I’m a chocoholic and the mega packs of M&M’s and Raisinets always tempt me. But buy two or three packs and you’re giving your family 400 to 500 calories and at least half a day’s worth of saturated fat. Non-chocolate candies aren’t always better either. A five-ounce bag of Twizzlers has 460 calories and almost four teaspoons of sugar. If you’re reaching for the Reese’s Pieces, think about this: the CSPI equates those to eating a 16-ounce T-bone steak with a buttered baked potato on the side.

Tuck a smaller snack pack of candy or chocolate in your pocket.
Opt for either popcorn or candy, not both.
Split one pack two, three or even four ways.
Make your own trail mix with a handful of nuts, dried fruit and one to two tablespoons of dark chocolate chips mixed in.

TELL US: What’s you favorite movie snack?

Reading List: Grocery Store Showdown, Detox Truths & Hershey’s New Candy

Toby Amidor — Fri, 19 Feb 2010 14:00:05 +0000

In this week’s nutrition news: How to detox safely, the story behind Kellogg’s tainted waffles and new reports show up to 10% of college students have high cholesterol.

Food Fight: Walmart vs. Whole Foods
When you think about healthy grocery stores, I am sure that the popular Whole Foods Market usually comes to mind (and maybe some less pricey stores). But now Walmart is giving Whole Foods a run for its money. Walmart Supercenters now carry fresh produce from local farmers. This produce comes straight from nearby farms, so it doesn’t sit on trucks for days in transit, making the produce fresher and tastier AND at a reasonable price. Sounds like a winning combination!

Detox: Fact or Fiction?
Detox diets are popular these days, and tons of books and supplements supporting this craze are popping up on store shelves. Many of my friends ask me if detoxes or cleanses work and wonder if they’re safe? This excellent Chicago Tribune article really gets into these questions. The bottom line: If you’re turning to supplements and cleansing drinks to clean out your system, save your money. That’s your liver’s job and it doesn’t need any help. If you’re overloading on processed foods and caffeine in your diet or just want to cut back, load up on whole grains, fruits and veggies and your body will cleanse itself.

College Students With High Cholesterol
I’ve seen kids as young as seven years old with high cholesterol, a problem that often stems from unhealthy diets and lack of exercise. It was no surprise that a recent survey conducted by the University of Georgia’s Health Center found 4% of college students had high cholesterol. Other studies have found that up to 10% of students could have this risk factor for heart disease — a scary thought for such a young population. In response to their survey, the university’s health center is offering students free cholesterol screenings. The good news is that you can improve and even prevent high cholesterol by eating a healthy diet and getting your body moving.

FDA Warned Kellogg’s About Tainted Waffles
Another week, another recall — frozen waffles! But this time the FDA warned Kellogg’s that their food safety measures weren’t enough! The agency sent a letter to Kellogg’s in January after the health department found Listeria bacteria (which can be fatal) in their Eggo Buttermilk Waffles during an August inspection. Although Kellogg’s stated that they took corrective measures, the FDA says it wasn’t enough. Listeria is typically found in hot dogs and meats. It affects pregnant women, young children and the elderly.

Hershey’s Introduces Smaller-Sized Candies
Hershey’s has responded to the recent calorie-counting craze by creating smaller-sized candies. Aside from the traditional Reese’s Pieces candies, you can now purchase Almond Joy Pieces, York Pieces and Hershey’s Dark Pieces. Although the Hershey’s spokeswoman says, “Consumers needed something that was easy to snack on when on the go,” don’t be fooled into thinking that this is the best alternative for great snack; chocolate is still not a healthy choice for snacking. If you are craving that sweetness, though, you could toss in a few tablespoons of chocolate pieces into a nut and dried fruit mixture for a delicious snack mix. For more information on shopping for candy and chocolate, check out our helpful tips.

Spotlight Recipe: Banana Chocolate Chip Muffins

Dana Angelo White — Thu, 18 Feb 2010 16:00:07 +0000

Everyone who tries these chocolate chip muffins asks for the recipe. I’ve made them for everything from brunch to dessert. They’re easy to make and a healthy way to get your chocolate fix.

Banana Chocolate Chip Muffins
Makes 16 large or 48 mini muffins

3/4 cup maple syrup
1/4 cup honey
2 ripe bananas, mashed
1 teaspoon cinnamon
1/4 teaspoon freshly grated nutmeg
1/4 cup canola oil
1/4 cup apple butter
1 teaspoon pure vanilla extract
1 cup unsweetened soymilk
1 cup unbleached organic all-purpose flour
1 cup whole wheat pastry flour
2 teaspoons baking soda
1/2 teaspoon kosher salt
1 cup dark chocolate chips

Pre-heat oven to 350°F. Line a muffin pan with paper liners or spray with non-stick cooking spray. Set aside.

In a medium saucepan, combine maple syrup, honey, banana, cinnamon, nutmeg, canola oil, apple butter, vanilla and soymilk. Heat over low heat for 2 to 3 minutes; whisk to combine. Set mixture aside to cool for 5 to 10 minutes.

In a large bowl, sift together flours, baking soda and salt. Add banana mixture to dry ingredients and mix until just combined. Make sure batter has cooled, then stir in half of the chocolate chips. Scoop batter into muffin tins, sprinkle additional chocolate chips on top of each muffin.

Bake for 20 to 25 minutes or until a toothpick poked into the center comes out clean.

Nutrition Info (1 large muffin):
Calories: 219; Total Fat: 7 grams; Saturated Fat: 2 grams; Carbohydrate: 39 grams; Protein: 3 grams; Fiber: 2.5 grams

Katie’s Healthy Bites: Sensual Valentine’s Day Dishes

Kristine Brabson — Sun, 14 Feb 2010 13:00:35 +0000

Valentine’s Day is here! For me, this means chocolates and romantic dinners, but that can also mean indulging in too many calories and fat. Fortunately, you don’t have to skimp on decadence tonight. Here, I’ve reworked a traditional Valentine’s Day meal, featuring a bison steak and comforting sides, to make easier on the waistline and pleasing to your palate.

Added bonus: These recipes contain some noted aphrodisiacs to help rev up the romance.

Arugula Salad With Figs, Fennel and Orange
The veggies in this seasonal winter salad are packed with fiber and antioxidants like vitamin C to drive away colds, but the fennel may bring your sweetie closer: ancient Egyptians touted it as a mega libido enhancer. Arugula and figs are also noted aphrodisiacs from the olden days.

Servings: 4

For the dressing:
• 1 tablespoon minced shallots
• 1 teaspoon Dijon mustard
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon white balsamic vinegar
• 1 tablespoon fresh lemon juice
For the salad:
• 1 large orange, segmented
• 4 figs, quartered (if dry, sliced fine)
• 6-7 cups arugula, trimmed
• 1/4 large fennel bulb, quartered lengthwise, cored and thinly sliced crosswise
• 2 ounces goat cheese, crumbled

Whisk minced shallots, Dijon, olive oil, balsamic and lemon juice in a medium bowl to blend. Season this dressing mixture with salt and pepper, to taste.

Cut, peel and remove the white pith from the oranges. Using a small, sharp knife, cut between the orange’s membranes to release segments.

Combine arugula and fennel in a large bowl. Toss with enough dressing to coat. Add orange segments, figs and goat cheese; toss to combine.

Nutritional Information (per serving):
Calories: 175.6; Fat: 2.5 grams; Saturated Fat: 2.5 grams; Protein: 5.5 grams; Carbohydrates:, 19.3 grams; Cholesterol: 5.6 milligrams; Sodium: 4.7 grams; Fiber: 4.7 grams

Herb and Dijon Crusted Bison Filet
Bison is a heart-smart alternative to beef because it contains less saturated fat. Meanwhile, the added mustard, a noted aphrodisiac, may boost some other body parts!

• 1 (1-1/4 pound) bison tenderloin, trimmed (can substitute beef)
• 2 tablespoons Dijon mustard
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme, chopped
• 2 tablespoons fresh oregano, chopped
• 3 garlic cloves, minced
• Salt and pepper, to taste

Preheat the oven to 400°F. Place beef on a broiler pan or in a baking dish and season with salt and pepper. Spread the mustard evenly over beef. Combine the herbs and coat the beef evenly with the mixture.

Bake at 400°F for 30 minutes or until an inserted meat thermometer registers at 145°F (this is medium-rare) or your desired degree of doneness.

Transfer the beef to a cutting board. Cover with foil and let rest for 10 minutes before slicing.

Nutritional Information (per serving):
Calories: 218; Fat: 2.8 grams; Saturated Fat: 1 gram; Protein: 33 grams; Carbohydrates: 13 grams; Cholesterol: 88 milligrams; Sodium: 262 milligrams; Fiber: 1 gram

Truffle Mashed Potatoes
You won’t miss the fatty butter and whole milk in these light-and-creamy mashers, I promise. Truffles sport a musky scent that some say stimulates desire — either way, your mouth will water.

Servings: 4

• 1 pound white potatoes, peeled and cut into cubes
• 1/2 cup 1% milk
• 2 garlic cloves
• 2 tablespoons olive oil
• 1-2 teaspoons white truffle oil *
• 2 tablespoons parsley, chopped
• Salt and pepper, to taste

Cook potatoes in large pot of boiling salted water until very tender, about 20 minutes.

While potatoes are cooking, add milk, olive oil and garlic to a small sauce pot. Simmer over medium heat for 5 minutes or so. You want the milk mixture to be hot but not boiling.

Remove the potatoes from the heat, drain them and then return them to their cooking pot. Add milk mixture to the pot along with 1 teaspoon truffle oil (*add another teaspoon if you want it stronger). Mash until smooth. Season to taste with salt and pepper. Stir in parsley. Mix and serve.

Nutritional Information (per serving):
Calories: 175; Fat: 9.8 grams; Saturated Fat: 1.6 grams; Protein: 3 grams; Carbohydrates: 20 grams; Cholesterol: 1.8 milligrams; Sodium: 289 milligrams; Fiber: 2.75 grams

Roasted Asparagus
This glorious green veggie is an excellent source of fiber, potassium, folic acid and vitamins A, C, E and K. Vitamin E has been linked to stimulating sex hormones, but we think the asparagus’s shape is suggestive enough. *wink, wink*

• 1 1/2 pounds asparagus, tough ends trimmed, rinsed and patted dry
• 1 tablespoons extra-virgin olive oil
• Salt and pepper, to taste

Preheat the oven to 425°F.

In a large glass baking dish, toss the asparagus with the olive oil and garlic. Season lightly with salt and pepper and toss. Bake until the asparagus are tender and lightly browned, 10 to 15 minutes.

Nutritional Information (per serving):
Calories: 64; Fat: 3.7 grams; Saturated Fat: 0.5 grams; Protein: 3.74 grams; Carbohydrates: 6.6 grams; Cholesterol: 0 milligrams; Sodium: 136.65 milligrams; Fiber: 3.57 grams

Chocolate-Covered Strawberries
These little delights are perfect for hand-feeding to your lover! Dark chocolate contains antioxidant-rich flavanoids that some studies show may help reduce high blood pressure; it’s flavor is euphoria-inducing, too. Berries are a low-calorie treat and great source of antioxidants like vitamin C. Though the nuts are optional, think about this: some claim the almond’s aroma excites a lady lover.

Servings: 8

• 3 ounces dark chocolate, chopped
• 1/4 cup almond slivers (can omit)
• 16 large strawberries, washed and dried very well

Put the chocolate in a heat-proof bowl. Fill a medium saucepan with a couple inches of water and bring to a simmer over medium heat. Turn off the heat; set the bowl of chocolate over the water and stir to melt. Once the chocolate is melted and smooth, remove the bowl from the pan.

Line a sheet pan with parchment or waxed paper. Holding the strawberry by the stem, dip the fruit into the dark chocolate (let any excess chocolate fall back into the bowl — you don’t want a thick coating). Set strawberries on the parchment paper. Sprinkle with almond crumbs. Repeat with the rest of the strawberries.

Refrigerate the berries for 20 to 30 minutes to set the chocolate. Enjoy!

Nutritional Information (per serving):
Calories: 91; Fat: 5.4 grams; Saturated Fat: 2.1 grams; Protein: 1.6 grams; Carbohydrates: 11.75 grams; Cholesterol: 1.24 milligrams; Sodium: 0.64 milligrams; Fiber: 2.11 grams

Spotlight Recipes: Valentine’s Day Desserts

Toby Amidor — Wed, 10 Feb 2010 12:30:01 +0000

Instead of buying overpriced flowers and gifts, whip up a tasty treat for your special someone. Serve these for dessert, give them away to friends or pack some in your little ones’ lunchboxes.

For the Kids:

For the Kids at Heart:

More Valentine’s Day Ideas:

Make Your Own Pudding

Toby Amidor — Tue, 26 Jan 2010 21:03:13 +0000

When I was a little girl, my dad’s specialty was chocolate pudding. Believe me, if my dad can make homemade pudding, so can you. Who needs the boxed stuff?

The Nutrition Lowdown
A half cup of ready-to-eat, packaged pudding contains 100 calories, 17 grams sugar and 1 gram fat. The calories in the dry mix vary depending on the type of milk you add — using reduced fat milk (or 2%) comes out to around the same as the ready-to-eat container. Homemade pudding may contain a few more calories, but it doesn’t have the laundry list of added chemicals, preservatives and colorings that most packaged puddings or mixes do.

The Ingredients
You can make a slimmed-down chocolate pudding in about 10 minutes — talk about a speedy dessert! No need for fancy equipment, and your kids can help out, too. Many traditional recipes call for heavy cream and lots of butter. Trade that for whole milk and only 1 to 2 tablespoons of butter can help skim off some calories and lower the artery-clogging fat. If you’re looking to create a vegan pudding, try silken tofu in place of milk.

Unsweetened cocoa powder gives chocolate pudding its rich flavor, but you’ll need to add some sugar for that yummy sweetness. Vanilla or almond extra give it an extra zing without adding many calories.

Sure, plain pudding is good, but why not sprinkle it with dark chocolate shavings or add a dollop of whipped cream? To control portions, serve pudding in ramekins or champagne glasses. Add fruits like strawberries or blueberries to it, too. In the summer, you can place pudding mix in popsicle molds and pop in the freezer for a cool treat.

Make It Yourself
Below, Dana shared her chocolate pudding recipe (which is originally her grandmother’s). She makes a large batch, which can be stored in the fridge for up to 1 week.

Nonnie’s Chocolate Pudding
Serves: 4

2 cups whole milk
1 tablespoon unsalted butter
5 tablespoons sugar
2 tablespoons unsweetened cocoa powder
2 tablespoons cornstarch
2 tablespoons water
1 teaspoon pure vanilla or almond extract

In a medium saucepan, combine milk and butter. Heat over medium-low heat, stirring gently to melt butter. In a small bowl, combine sugar, cocoa and cornstarch — add water and mix to create a paste. Add paste into milk mixture and whisk well to combine. Raise heat to medium and cook, stirring with a wooden spoon until thick and bubbly, about 5 minutes. Remove from heat and stir in extract. Transfer to a bowl or 4 ramekins and cover with plastic wrap (make sure the plastic is touching the pudding to prevent a skin from forming). Refrigerate for at least 4 hours.

Nutrition Info (per 1/2 cup serving):
Calories: 152
Total Fat: 4 grams
Saturated Fat: 2 grams
Total Carbohydrate: 27 grams
Protein: 4 grams
Sodium: 340 milligrams
Cholesterol: 12 milligrams
Fiber: 1 gram

More recipes to try:

More Make-Your-Own Tips:

Spotlight Recipe: Chocolate-Dipped Clementines

Dana Angelo White — Tue, 26 Jan 2010 14:00:37 +0000

We’ve got boxes of clementines around the house this time of year. Peeled and dipped in chocolate, this citrus fruit turns into a perfect dessert to serve with tea and espresso. A light sprinkle of coarse French sea salt heightens the flavor of the antioxidant-rich chocolate.

Chocolate-Dipped Clementines
Makes about 54 pieces

7-8 medium clementines
4-ounce dark chocolate bar (60-70% cocoa), finely chopped
Sea salt

Line a baking sheet with parchment paper. Peel and segment clementines, set aside. Gently melt chocolate in a small bowl in the microwave or over a double boiler. Working in small batches, dip segments in chocolate and transfer to parchment-lined sheet. Immediately sprinkle segments with a few grains of salt before the chocolate begins to set. Once all pieces have been dipped, set the sheet aside until chocolate hardens. To quickly harden chocolate, transfer baking sheet to the refrigerator for 10 minutes. Serve at room temperature.

Nutrition Info (3 pieces):
Calories: 44
Total Fat: 2 grams
Saturated Fat: 1 gram
Total Carbohydrate: 6 grams
Protein: 1 gram
Sodium: 237 milligrams
Cholesterol: 0 milligrams
Fiber: 1 gram

10 Foods That Are Healthier Than You Think

Dana Angelo White — Thu, 14 Jan 2010 15:14:08 +0000

Figuring out what to eat can be tough. Some foods may be marketed as “healthy” but they’re hardly that. Other foods may have a bad reputation (dark meat, anyone?) and you’re passing them up. Here are 10 foods you may be avoiding unnecessarily.

1. Avocado
So it may seem weird for a fruit (yes, avocados are fruits) to contain fat, but avocados are one of the few produce items that do. Their heart-protecting monounsaturated fats are actually one of the things that makes them so healthy. Eating these green guys can help lower your risk of heart disease and stroke — so have some of that guacamole!

Reading List: Pedometer Weight Loss, BPA Linked to Impotence & A Fun Food Quiz

Toby Amidor — Fri, 13 Nov 2009 18:00:04 +0000

In this week’s nutrition news: There is a hot debate over chocolate milk, BPA has been linked with a decreased sex drive and raw oysters harvested during warm months are under scrutiny.

Debate Over Chocolate Milk
This week, the Dairy Council released some interesting pro chocolate milk statements (links to a pdf) after all the debate about promoting the highly sweetened stuff more than plain white milk. Recently, several school districts pulled chocolate milk from their lunch menus. I agree with an Illinois school’s choice to serve chocolate milk only on Fridays (what a good example of moderation!). Although chocolate milk is high in sugar, it also has tons of bone-building calcium, protein and vitamin D, and if soda is the other alternative, it’s a smarter choice.

Pedometers Help Shed Pounds
Have you seen anyone wearing those small electronic devices that measure the number of steps you take? According to Stanford researcher Dena Bravata, who reviewed numerous studies on pedometer use, there’s evidence that folks who wear them get more exercise, lose weight and lower their blood pressure. She found that people who wear them walk an average of one mile more a day than those who don’t. With holiday season around the corner and worries about winter weight gain, this is a perfect stocking stuffer. Make it a competition for the whole family to see who gets the highest numbers daily.

Raw Oysters Banned During Warm Months
Raw oysters harvested from the Gulf of Mexico are not a problem in the cooler months. However, once the weather (and water) starts to warm up, bacteria called vibrio thrive on these ocean dwellers. It seems the oysters harvested from Gulf of Mexico are the source of nearly all deaths associated with raw mollusks each year. The good news is that processing or cooking the oysters makes them safer to eat, but many folks argue that raw just tastes better.

BPA Linked to Impotence
Last week, we told you that the National Institute of Health (NIH) is investigating the effects of BPA and our health. This week, a new study study found that factory workers in China exposed to high levels of BPA (around 50 times higher than folks in the U.S.) reported impotence and lowered sexual desire. That just put a damper on my use of plastic anything!

Mystery Food Quiz
Are you a food whiz? Take this really fun quiz (we loved it!) and see how you do on identifying these foods. Tell us how you score and which foods threw you for a loop. (Dana got them all right!)

Top Foods That Start (& Stop) Heartburn

Toby Amidor — Fri, 13 Nov 2009 14:00:52 +0000

The trouble usually starts when you find a dish so delicious that you can’t get enough (it happens to the best of us). Of course, a few hours later, when indigestion kicks in, you’ll wonder: “Why did I eat so much?” Before you overdo it, check out our list of foods that kick up heartburn (and why) and ways to cool it down.

Burning Foods
Heartburn is that burning sensation you get when stomach acids jump up into the esophagus. We’ve all had that icky feeling, but you can avoid it but passing on foods that help stoke the fire.

Citrus fruits: Oranges, grapefruits and juices made from these fruits tend to cause heartburn, especially when consumed on an empty stomach. If you’re worried about not getting enough vitamin C, choose alternate vitamin C-rich foods that aren’t so acidic such as potatoes, bell peppers and kale.
Tomatoes: Though they’re chock full of good-for-you lycopene, the acidity in tomatoes can be irritating for those who are prone to heartburn.
Spicy foods: Yep, the old saying is true — spicy foods can trigger heartburn (in some folks). If you’ve ever found yourself with a bit of burn after eating Mexican fare or chili, you might want to opt for less spicy versions of your favorites.
Fatty foods: French fries, fried chicken, gravies and creamy sauces are examples of high-fat foods that can bring on the flames. Instead, choose lower-fat options such as grilled chicken or fish with a touch of olive oil.
Peppermint and spearmint: An after dinner mint can sooth bad breath, but stir up trouble elsewhere. Both peppermint and spearmint oils tend to relax the muscle that keeps acids in the stomach and make it easier for them to slip back into your esophagus.
Alcohol: The holiday season inevitably includes alcohol with all the food, a not-so-friendly combination for heartburn sufferers. A glass of wine isn’t the issue; it’s when you eat tons of foods (including several heartburn-triggering ones) and top the feast with multiple alcoholic drinks. Like the mints mentioned above, alcohol relaxes the muscle between the stomach and esophagus and makes it easy for acids to escape.
Chocolate: If you’re a chocolate lover like me, this might come as a shock, but chocolate is on the heartburn list for the same reason as alcohol.

Preventing the Burn
The causes of heartburn vary widely, and the same foods don’t irritate everyone. If you’re not sure what’s triggering yours, keep a food diary to pinpoint the culprit. In the meantime, stick with nonirritating foods. This list published by the Heartburn Alliance can help guide you to better choices.

Meanwhile, if you’re suffering, try these simple ways to help prevent the burn. And if it’s too late and you’ve already got it, we have a few tips to dampen the blaze:

Eat smaller meals: If you find yourself having more heartburn than usual, split your large meal into two smaller ones. Have some soup and salad, then wait an hour or two to have the main course.
Cut down the alcohol: Stick to one glass of your favorite cocktail, beer or wine, or avoid it completely.
Don’t drink liquids at meals: Drink between meals instead of with them. This will fill your stomach less and alleviate some of the discomfort.
Wear loose clothing: Tight clothing that presses against your belly just makes it worse.
Avoid lying down after eating: Use gravity to your advantage — stand or sit after
Medications: Antacids and numerous other over-the-counter medications are always options, but if you find your heartburn worsening, see your doctor.