• E-mail
• Print
• Comment
• Font Size
• Digg
• del.icio.us
• Discuss article

Nation's Leading Food and Nutrition Science Organizations Urge Americans to Lighten-Up

Posted on: Wednesday, 29 December 2004, 12:00 CST

WASHINGTON, Dec. 29 /U.S. Newswire/ -- 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.

http://www.usnewswire.com

Source: U.S. Newswire

More News in this Category