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Healthy Eating for Weight Management
 adapted
from an article in Fitness Management, November 2001, by Barbara A.
Brehm, Ed. D.
Most obesity researchers believe that the rising rates
of obesity around the world are a result of our changing way of life.
Our current daily life requires less physical activity than ever before.
Yet, we have not compensated for this decline in daily caloric expenditure
by eating less food. The most important defense against becoming overweight,
and the first line of treatment if you are already overweight, is to
include physical activity in your daily routine. Daily physical activity
confers tremendous health benefits and burn calories that might otherwise
go into creating more body fat. It reduces feelings of stress, a leading
cause of fatigue and overeating.
In addition to physical activity, most people must be aware of - and
often resist - the daily temptation to overeat. Food is everywhere,
and it's easy to eat a little too much from time to time. Here are a
few thoughts on enjoying good food while avoiding overindulgence.
Listen to your body
Your body provides physical cues that tell you when you are hungry,
what kinds of food to eat and when you have had enough to eat. Instead
of eating just because "it's there," try to eat only when
you are hungry. Try to select the kinds of foods you feel like eating,
savor your food and learn to eat slowly so that you can stop eating
when you have had enough. When in social situations where you are required
to eat even though you are not hungry, just take a little bit and leave
some on your plate. Or better, anticipate the upcoming occasion, and
time your meals so that you go without eating for a few hours before
the event.
Never say diet
People who have spent years on diets often find listening to their bodies
difficult, because they have ignored these signals for so long. They
may also fear overeating if they allow themselves to feel hunger. Restrictive
diets result in strong cravings for food, especially food high in fats
and sugars; "forbidden foods" become more tempting than ever!
Our bodies and minds resist food restriction, probably for good reasons.
It's also impossible to obtain good nutrition on diets that are very
low in calories.
Keep an eye on portion sizes
Obesity researchers have proposed that increasing portion sizes are
leading people to overeat. If extra food is on your plate, you may eat
more than you should. When eating out, especially at fast food restaurants,
don't fall for bargains that promise better value if you order more
food. Order reasonable portions of the food you want and forget about
bargains. When restaurant portions are too large, split a meal with
a friend, or take the leftovers home for a meal the next day. If you
know you can't resist cleaning your plate, order soup and a salad.
Portion sizes have grown steadily over the past 30 years. An average
bagel weighed 2-3 ounces and contained 230 calories in the 1970s. Today,
the average bagel is twice as large, with about 550 calories. A serving
of French fries in the 1970s contained about 30 fries and 450 calories.
Today you get about 50 fries and 790 calories. This growth in portion
size can be seen in soft drinks, candy bars, hamburgers, muffins and
many other food items.
Eat fewer high-fat foods
Research suggests that our bodies require a certain volume of food to
feel satisfied. Fruits and vegetables supply volume and plenty of nutrition
and health benefits, with relatively few calories. Hot broth soups are
especially filling, but low in fat and calories.
Foods high in fat supply a lot of calories per unit volume. Of course,
we need some fat in our diets, but look for healthful sources such as
olive oil, nuts, and avocados. Stick to occasional small portions of
dessert foods.
Keep an eye on beverages. For some reason, our bodies do not appear
to "count" these, and we still feel hungry, even though we
just drank hundreds of calories. Reduce calories by replacing some of
your beverages, especially soda, with water.
Remember, if you have questions about wellness topics
or suggestions for topics to cover, send an e-mail to mary.drabbs@enmu.edu.
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