[CyberTOPS] 5 Major Eating Mistakes

[Reynoldssusan5]

Linda, thanks so much.

The articles will make great programs for chapter meetings.  



In a message dated 12/22/09 08:24:37 Eastern Standard Time, lindat55 at bellsouth.net writes:
Health Home > Weight Loss > Busted! 5 Major Eating Mistakes 
Busted! 5 Major Eating Mistakes 

By Holly McCord, RD, with Gloria McVeigh, Prevention 
Ever get the guilty feeling that you're being watched as you toss the double 
fudge brownie mix into your grocery cart? Well, you are! 

We checked with some of the top US nutrition experts, who admitted they 
secretly spy on the rest of us as we make real-world choices in restaurants 
and grocery stores. Here are their top five gripes. 

1. We can't tell the good fats from the bad ones. 
"Most people still don't get that some fats are actually good for you," says 
Alice Lichtenstein, DSc, an American Heart Association spokesperson. "You 
want to avoid saturated and Trans fats, but you need more monounsaturated 
and polyunsaturated fats. Good sources are fish, nuts, avocados, and soybean 
and canola oils." 

Smarter: Fit in good fats. "If you keep track of total calories, you don't 
have to worry about how much fat you eat, just what kind," explains Dr. 
Lichtenstein. Grandpa Po's Slightly Spicy Nutra Nuts use only canola oil 
(160 cal, 10 g fat, 1 g sat. Fat, 2 g fiber, 60 mg sodium); at healthy food 
supermarkets. 

2. We supersize to save money. 
"People think that supersizing a restaurant meal is a money saver, but it's 
not a health bargain if it has way too many calories," says Karen Weber 
Cullen, DPH, RD, research nutritionist at Baylor College of Medicine in 
Houston. 

Smarter: Judge with your palm, not your purse. A serving size is about what 
fits into the palm of your hand (larger for men than women, smaller for 
children). For most meals, pick one protein, one starch, one veggie, and one 
fruit based on the serving that will fit into your palm. 

3. We think anything liquid has no calories. 
"What freaks me out is the amount of sugared soda and juice we drink," says 
Judith Stern, ScD, RD, professor of nutrition and internal medicine at the 
University of California, Davis. "I'd like to see all the sugared drinks 
sent out into space, where they could orbit the Earth forever." Sugared 
drinks balloon your calorie intake and squeeze out more nutritious foods. 

Smarter: Try a cup of tea. Available in myriad varieties, the calorie-free 
brew promotes heart health, staves off several types of cancer, strengthens 
bones and teeth, and protects the skin. 

4. We don't know how "hungry" really feels. 
"If you don't know when you're hungry, you don't know when you're full, so 
you won't know when to stop eating," says Elisabetta Politi, RD, nutrition 
manager of the Duke University Diet & Fitness Center in Durham, NC. 

Smarter: Tune in with mindful eating. Here's how. 
1. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 
(fullest). 
2. Eat slowly, pausing often to rate how your hunger changes. 
3. When finished, rate yourself one more time. Try to stay between 2 1/2 and 
5 1/2: not too ravenous when you start and not completely full when you stop 


5. We have a microwave addiction. 
Many women come home from work and pop a frozen entrie into the microwave. 
Eating too many heavily processed foods can leave you short on fiber and 
antioxidants such as vitamin C," explains Jo Ann Hattner, RD, clinical 
dietitian at Stanford University Medical Center. 

Smarter: Complement a frozen entrie with a green salad, a 100 percent whole 
wheat roll, and fruit for dessert. Stock up on the freshest fruit for 
maximum flavor. 
Last Updated: 12/04/2006 16:11:56 
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