Gateway to Health Challenge
Newsletters
Week 9
Trends That Contribute to Overeating
By Linda Rellergert, University of Missouri Extension, adapted by Molly Vetter-Smith, University of Missouri Extension
To follow-up on last week’s CEO Health Challenge newsletter which talked about respecting your fullness. This week’s article will provide more tips of how to stop eating past the feeling of fullness.
Americans are eating more in the twenty-first century than we did in the twentieth. Megan McCrory, PhD, a researcher at Tufts University, believes our overeating is more responsible for rising obesity rates than lack of exercise. Her research showed that in 2000 the average American ate 400 more calories per day than in 1984. When she looked back to 1977, the difference was even greater—500 calories per day.
McCrory cites six trends that contribute to our increase in calories.
1. Greater variety. Several research studies have shown that people eat more when they have more variety in food choices. New food products are being introduced at a faster pace than ever before. In 1973 100 new bakery foods were introduced, compared to 1500 in 1993. Overall, more high calorie foods are available and we’re eating them.
2. We’ve got a drinking problem. We each drink on average, 51 gallons of soft drinks per year. Between 1977 and 1998, soft drink consumption rose more than 60 percent. Research done at Purdue University shows that people who eat extra calories one day tend to eat less later that day or the next. But, when people get extra calories in what they drink, they do not compensate later on. Even diet soft drinks come in for their share of criticism. Although they don’t contribute extra calories, they do have phosphoric acid which dissolves tooth enamel. This in turn leads to tooth decay.
3. Portion sizes are
out of control. The pumping up of portions has led to
the plumping up of us. Studies of children and adults show
that we all eat more when faced with larger servings. Brian
Wansink at the University of Illinois has seen this happen
in his research with foods as varying in appeal as stale
popcorn, candy and soup.
4. It just tastes too good. While food should taste good, Dr. McCrory’s research suggests to her that good-tasting food prompts the body to bring on hunger signals more frequently than it does when food just tastes okay. This conclusion will have to be backed up with more research before it becomes widely accepted.
5. More snacking. Well-chosen snacks like fruit or raw vegetables can be a great way to fit in some healthful foods lacking in most of our diets. However, most snacks don’t fit these criteria and tend to come mainly from the food group at the tip of the Food Guide Pyramid, the one that is labeled “use sparingly.” The number of snacks being eaten is rising too, from an average of one per day in the 1970s to about one and a half. That may not sound like much, but it amounts to one extra snack every other day, and a significant contribution to that extra 400 calories per day.
6. Eating out more. People who eat out more frequently tend to eat more calories. Dr. McCrory noted one study that showed people who ate out more than 13 times per month took in thirty-two percent more calories than people who ate out less than five times per month.
The solution is obvious—eat the same boring meals at
home, measure out portions, cut out all snacks and soft
drinks, right? WRONG! Here are some suggestions for ways to
eat enjoyably without racking up 400-500 extra calories a
day:
Variety. Keep variety in what you eat, but
evaluate how the new food fits into your eating plan. Most
of us could eat more fruits and vegetables, so get in the
habit of trying a new fruit or vegetable every week. As the
seasons change, so do the produce options. Take advantage of
this variety to keep meals interesting and healthy.
Beverages. Make water your regular drink rather
than soft drinks, fruit juice, fruit drinks, or caffeine
drinks like tea and coffee. Fruit juice, while nutritious,
is also high in calories and sugar, which encourages the
sweet drink habit. Keep water in the refrigerator or add
citrus slices to make it more appealing.
Portion sizes. Try putting a little smaller amount
on your plate, keeping in mind that you can eat more if you
are still hungry when you finish. But, don’t let the size of
container or the restaurant’s portion size dictate how much
you eat. Order smaller sizes when offered. Share large
portions with a companion or ask for a take home container
at the start of the meal. Put a serving of a snack on a
plate or in a bowl, then close the package and put it away
before sitting down to eat.
Good taste. When something tastes especially
delicious, eat slowly and savor every bite. Get every bit of
eating satisfaction from that food that you can. Eating
slowly gives your brain time to recognize when your stomach
is full so overeating is less likely to happen.
Snacking. Take as much care in choosing a snack as
you do with food at mealtimes. If you are often hungry less
than three to four hours after a meal, perhaps your meals
need to include a bit more protein and fat which takes
longer to digest. Plan snacks that help you reach
nutritional goals, like eating more vegetables and fruit. A
piece of fruit in the morning or a few baby carrots with a
tablespoon of light ranch dressing can help you reach the
recommended Five a Day.
Eating Out. If you eat out often, consider whether
this is something you truly enjoy or just a habit. Cutting
back on eating out can save money as well as calories. If
you must eat out often, keep good nutrition in mind. Choose
restaurants that offer salads and lighter fare, ordering
those items more often than entrees that are fried or made
with cream sauces. Again, try some of the strategies
mentioned above for controlling portion sizes.
NUTRITION TIP OF THE WEEK:
Cook Once, Eat Twice
By Linda Rellergert, University of Missouri Extension
As long as you are in the kitchen, why not make the most
of your time by preparing two meals at once. Double your
recipe then freeze the second batch for another meal. Most
stews, soups and casseroles freeze well, although pasta and
noodles dishes are best if slightly undercooked before
freezing.
For best results, follow these tips:
- Divide portion to be saved before serving the meal.
- Speed cooling by placing food in a pan or sink of
ice water. Do not place hot glass or ceramic dishes in
ice water as they may break.
- When cool, package foods in freezer containers or
wrap in moisture/vapor proof materials like freezer bags
or wrap.
- Disposable pans are especially handy for casseroles,
pies and other foods to be baked before serving.
- Thaw frozen meals in the refrigerator to prevent
growth of bacteria. Remember, freezing does not destroy
any spoilage organisms.
- Many casseroles may be baked without thawing. Additional heating time will be needed.
For more information, contact your local University of
Missouri Extension office for
GH1505 Freezing Home-Prepared Foods.
EXERCISE TIP OF THE WEEK:
Injury Prevention
By Greta Hopke, University of Missouri Extension, adapted by Molly Vetter-Smith, University of Missouri Extension
Injury not only interferes with our fitness plan, but may
possibly affect our daily activities or even leave permanent
pain. Here are some tips and guidelines to follow to help
prevent injury:
- Always properly warm up before and cool down after
exercising.
- Be sure muscles are stretched sufficiently. Stretch
during warm up and cool down periods. Avoid
overstretching to reduce the possibility of injury to a
ligament or joint capsule.
- Do not do too much too soon. Begin at a low
intensity and short period of time and progress within
your individual limits. Don’t increase time and
intensity during the same workout.
- Avoid holding your breath and straining too hard
during intense activity.
- Select appropriate clothing for the temperature,
amount of wind, and/or precipitation.
- Make sure you are acclimated to the environment in
which you are exercising.
- Listen to YOUR body. If you experience pain during
activity, stop immediately. If you workout with a
partner or group, learn to slow down or stop when your
body is telling you to.
- *If injury does occur, seek medical attention and remember R.I.C.E. (Rest, Ice, Compression, and Elevation).
RECIPE OF THE WEEK:
By Greta Hopke, University of Missouri Extension
Fajitas in a Flash
This recipe comes from Health magazine, May 2004.
1 tablespoon olive oil, divided
1/4 teaspoon ground black pepper
2-3 cups bell pepper strips (green, red, and/or yellow)
1 pound skinless, boneless chicken breast
2 cups thinly slice onion, cut into 1-inch strips
1/2 teaspoon salt
2 tablespoons fresh lime juice
1 teaspoon ground cumin
4 (8-inch) flour tortillas
1 teaspoon chili powder
1/4 cup shredded Mexican-blend cheese
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell pepper, onion, salt, cumin, chili powder, and black pepper; sauté 10 minutes or until vegetables are tender. Remove from skillet.
2. Heat 1 teaspoon oil over medium-high heat. Add chicken; cook, stirring constantly, 5 minutes or until chicken is done. Return vegetable mixture to skillet. Stir in juice; cook until chicken mixture is thoroughly heated. Heat tortillas according to package directions.
3. Place 1 cup chicken mixture down center of each tortilla; sprinkle each portion with 1 tablespoon shredded cheese and roll up.
Yields ~4 servings. Nutrient Analysis per serving: Calories 377, Total Carbohydrates 36 grams, Fat 12 grams, Fiber 4 gram, Saturated Fat 4 grams, Protein 30 grams
** To have a completely balanced meal, add a serving of fruit for dessert!
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