Nation's Leading Food and Nutrition
Science Organizations Urge Americans to Lighten-Up
December 29, 2004
By Sandra Schlicker
The Food and Nutrition Science Alliance (FANSA), a
coalition of seven nutrition and food science societies,
encourages Americans to lose weight, but not through
crash diets or drastic changes in diet that are hard
to follow for more than a few weeks or months. Instead,
FANSA encourages Americans to simply "Lighten-up".
FANSA recommends that people look over their diet and
lifestyle and find small changes to make that will become
part of a healthier lifestyle. Individuals carrying
excess weight are encouraged to add the goal of being
5 to 10 percent lighter by next January 1 and can lose
5 to 10 lbs over the next year by cutting 50 to 100
calories from their daily diet or burning an additional
50 to 100 calories/day. Small changes can add up!
Studies have shown that Americans are almost 10 lbs
heavier than they were 10 years ago. Holiday weight
gain generally accounts for 75 percent of the annual
weight gain. Come New Year's that weight gain will often
be turned into a resolution to lose weight.
LIGHTEN-UP
Lower the energy density of your diet. Foods that are
high in water or moisture such as soups and fresh fruits
and vegetables are usually satisfying yet low in calories
and, thus, will help reduce calorie intake.
Increase your fiber intake. Whole grains and many vegetables
increase feelings of fullness and decrease between meal
hunger by increasing bulk in the diet and slowing digestion
and absorption.
Gain confidence in yourself. Make small, realistic
changes in diet and physical activity; then, monitor
regularly to find out what helps maintain those changes
so that they can be part of a routine lifestyle.
Halve those portion sizes, especially of high calorie
desserts and snacks. Savor a small portion of those
tasty, but high calorie foods, beverages and sweets
by sharing one order with friends or cutting small slices
at home.
Trim the fat. Cut the visible fat from meats, remove
skin from poultry, and limit fried foods. Use vegetable
oils high in monounsaturated fats, such as olive or
canola oil and choose low or fat-free dairy products.
Exit the room and take a short walk. Bored or tempted
with the box of donuts in the break room? Take a 15
minute break and go outside for a walk. It will burn
some extra calories, increase alertness, and put a little
distance between you and the snacks.
Not so much, not so fast. Enjoy meals, but take small
portions and let your body respond to the first helping
before going back for more. When eating out where portions
are often too large, leave something on the plate or
put half in the doggie bag before you start eating.
Understand that calories count. There is no free lunch!
We all keep looking for that magic food of which we
can eat all we want, but it still comes down to balancing
calories eaten with calories burned. Also remember that
alcoholic beverages are part of your total daily calorie
intake.
Protein intake should not be decreased when we cut
calories. Our bodies need protein, so when restricting
calories, be sure to keep your protein intake close
to normal with servings from the meat and dairy foods
groups. It will help decrease hunger.
FANSA is a partnership of seven professional nutrition
and food science societies, the American College of
Nutrition, the American Dietetic Association, the American
Society for Clinical Nutrition, the American Society
for Parenteral and Enteral Nutrition, the American Society
for Nutritional Sciences, the Institute of Food Technologists,
and the Society for Nutrition Education, who have joined
forces to speak with one voice on food and nutrition
science issues. The combined membership of FANSA organizations
includes more than 120,000 food, nutrition and medical
practitioners and scientists.
Source:http://releases.usnewswire.com
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