Put down your fork and raise your glass. Here's to feasting sensibly, moderately, and contentedly:
Before the meal:
- Eat your regular daily meals rather than skipping to save room for a big holiday meal. Being overly hungry is a potential recipe for too much holiday cheer. Instead, eat a snack before you head out (vegetables or a piece of fruit are good options) so you will be less likely to overeat when you arrive.
- If you need to bring a food to share, bring a healthier option. You can also try using ingredient substitutions to reduce the fat, sugar, salt, and calorie content of some of your favorite holiday recipes.
- ChooseMyPlate.gov also has a guide for making healthier choices during the holidays that you can review.
As you’re deciding what to put on your plate:
- Focus more on the people, less on the fare. Try to spend time talking with other guests. Play a game, go for a walk, or try to engage in other activities that are not focused on eating.
- Take a moment to think about the food options in front of you before deciding what to put on your plate. For example, if you choose stuffing and mashed potatoes, consider balancing your meal with some veggies instead of grabbing a roll with butter.
- Foods that are high in fat make us feel full. If your holiday table is filled with fried foods or dishes with rich sauces, enjoy a limited amount of these. If the meal is served family style (passed around the table in serving dishes), it's fine to decline some items. For items you do select, take portions that are the amount you usually eat. Many people pile up their plates, and then feel obliged to eat everything.
- If the holiday meal is served buffet-style, check out all the offerings before getting in line. You can avoid overloading your plate by taking only the items you really want to eat. Buffets are invitations for over-sampling the savories and sweets.
- If it's appropriate to do so, get up between courses. An extra pair of hands clearing the table is often appreciated and will give you a chance to digest.
Some food for thought while you chew:
- It can take 20 minutes or more to feel full. During the meal, eat slowly, chew thoroughly, chat with your neighbors, and sip water regularly to let your brain catch up with your stomach and register your fullness. Check in with yourself to see how you're feeling. Are you starting to get satiated? Try to become more in tune with your fullness cues and listen to them.
- Watch out for the effects of alcohol. It increases one's appetite, setting the stage for overeating (it is also high in calories).
Actions to take after the holiday repast:
- Take a stroll after the meal to get some exercise and help the food settle in your stomach.
Enjoying the holiday season doesn't have to mean overindulging in holiday cheer. Being mindful of your eating (and drinking) doesn't have to be limiting; it can actually enhance your experience.
The frustration you feel in controlling your sweet tooth is understandable. There are many facets to this issue, so no one answer applies to everyone. Based on your situation described here, you can consider the following possibilities and see how they play a role for you. First, you mentioned that you are trying to lose weight. Quite often, when a person tries to shed some pounds, s/he cuts back on the size and composition of his or her meals. A recent fad has been to limit carbohydrates in one's diet. This leaves most people unfulfilled, still "wanting" something else. Others cut way back on fat, compromising flavor and fullness. Some eat what they think they should eat, without enjoying their food. Do any of these situations sound familiar to you? If your meal is satisfying, you may be able to handle the craving and let it pass, or not experience the craving at all. Try to incorporate sensory appeal — different tastes, textures, colors, and food temperatures — into your meals. You'll be surprised as to what a difference these factors can make.
Second, you wrote that you recently quit smoking. Congratulations! That's the healthiest change you can make. Everything tastes better when you become a non-smoker. With smoking cessation, however, some people experience variations in appetite and increased cravings for sweets to compensate for the lack of nicotine. These are generally temporary. Realize that you have already overcome a difficult obstacle. Asking yourself to quit smoking, lose weight, exercise more, and stop eating sweets is a lot to expect of one person at one time. Reconsider what you can successfully accomplish, setting short- and long-term goals that are realistic for you and workable within your typical schedule and patterns.
Third, restriction can lead to overindulgence. Some people find that the more they try to stop eating something, such as sweets, the more they want or the more out of control they become when they finally succumb. Allowing yourself one treat each day is a way to finding some middle ground. This can be difficult to work through at first, but the potential is there if you stick with it. One approach is to buy a single sized serving item daily, whether it's candy, a cookie, or whatever you like. Knowing that you can have a little every day can make the food seem less forbidden and more acceptable. This approach reinforces the concept of "a reasonable amount," and can help in curbing excessive intake.
Last (and perhaps most importantly), some people use sweets or other types of cravings and/or overeating as a coping mechanism for emotions. Do you find, or have you ever found, the cravings come when you are stressed, bored, lonely, sad, or even happy? As children, many of us were soothed with a cookie or other treat, and have learned to tame emotions with food, associating such eats with comfort or nostalgia. What starts as a coping mechanism can turn into a well-ingrained routine, becoming a harder habit to break over time. If this applies to you, you can take some time to observe what is happening. Try to determine what your patterns are. Are there other ways you can deal with your feelings besides resorting to sweets? For some people, distracting themselves with activity can work; for others, facing their issues by journaling, for example, can help. Either way, taking yourself away from the craving for a short while may help it to subside and/or pass. Sometimes this practice won't work, and sometimes it will. However, the more times you try, the more successes from which you can draw. In the long run, working on changing this behavior can enable you to feel more in control, rather than allowing the craving to control you.
So, it isn't so simple — but that doesn't mean it's not possible. Best wishes on turning this pattern into something healthier, too.
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I found this issue interesting, because I, too, MUST have a sweet after my evening meal. I don't know why, but there it is. Instead of obsessing over the fact...
I found this issue interesting, because I, too, MUST have a sweet after my evening meal. I don't know why, but there it is. Instead of obsessing over the fact that I have this craving, I find a way to satisfy it without going overboard. Deprivation will only lead to overindulgence, so build your favorite foods into your eating plan. I don't diet; don't believe in 'dieting.' I DO believe in eating a healthy, lower fat diet and never depriving myself. As long as you can trust yourself to not overdo it, a small sweet treat with a cup or two of tea in the evening should do the trick in staving off those cravings.
July 25, 200320494
The "good fat/bad fat" you've heard about refers to fat's potential to cause disease. All fats have the same amount of calories, but they vary in their chemical compositions and effects on health. Fats are made of chains of carbon and hydrogen atoms. The saturation refers to whether all the available spaces on the carbon chain are bonded to hydrogen atoms, or if there are any hydrogen atoms missing. The three forms of fat found in nature are:
These fats have all of their carbon atoms filled (saturated) with hydrogen. Saturated fat is primarily found in high-fat cuts of meat, poultry with the skin, whole and 2 percent dairy products, butter, cheese, and tropical oils: coconut, palm, and palm kernel. Our body needs a small amount (about 20 grams) of saturated fat each day, but the typical American diet usually exceeds that amount. Too much saturated fat may cause a person's bad cholesterol (LDL) to rise and may also increase the risk of developing certain types of cancer. You can look for the amount of saturated fats in a serving of food on the nutrition label, under the heading "Saturated Fat" below the larger heading of "Total Fat."
These fats have one space missing a hydrogen atom, instead containing a double bond between two adjacent carbon atoms. Monounsaturated fat is found in olive oil, canola oil, peanut oil, and in most nuts and nut butters. This type of fat does not cause cholesterol to increase. When a person substitutes monounsaturated fat for saturated fat, it helps to lower the bad cholesterol and protects the good cholesterol (HDL) from going down. The amount of monosaturated fats (and polyunsaturated fats, see below) is not listed separately on the food label, but it can be calculated by subtracting the saturated and trans fats (see below) from the total fat.
These fats have more than one hydrogen atom missing in the carbon chain and therefore contain more than one double bond. The two major categories of polyunsaturated fats are Omega-3 and Omega-6 fatty acids. Omega-3 means there is a double bond in the third space from the end of the carbon chain. These fats are extremely healthful in that they protect against sudden death from heart attack. They can also help people lower their triglycerides. Omega-3s are used by the body to produce hormone-like substances with anti-inflammatory effects. The best sources of Omega-3s are fatty fish, such as salmon, sardines, mackerel, herring, and rainbow trout, among others. Canola oil, walnuts, and flaxseed also contain some Omega-3s.
Omega-6 fats have a double bond in the sixth space from the end of the carbon chain. These fats are found in oils such as corn, soybean, cottonseed, sunflower, and safflower. Omega-6 fatty acids are used in hormone-like substances that promote inflammation. Replacing saturated fats with Omega-6 fats may reduce levels of total, bad, and good cholesterol. Many health experts suggest that the ratio of Omega-6 to Omega-3 fatty acids should be 4:1 for optimal health. (Most Americans get 14 - 20:1 — a lot more than needed!) These fats are not listed separately on the food label.
The other type of fat that is found in food, but isn't natural, is:
Hydrogenated Fats (also known as Trans Fats)
These are manufactured by adding hydrogen to a polyunsaturated fat, making it solid at room temperature. However, instead of having the qualities of a polyunsaturated fat, it takes on some of the traits of a saturated fat. In the past, trans fats were widely used in foods as a replacement for saturated fats. Then it was discovered that trans fat was even worse than saturated fat in terms of its effects on health. In addition to raising LDL cholesterol, as saturated fat does, it also decreases the level of HDL cholesterol.
Many companies have found ways to eliminate trans fats from their products and all companies are now required to list the amount of trans fats on the nutrition label. Be aware that products containing half a gram or less of trans fat per serving are allowed to report zero grams of trans fat on the nutrition label. The best way to check for trans fat is to read the ingredients label; if you see the words "partially hydrogenated" or "hydrogenated" in front the word oil, the food probably has a small amount of trans fat. This doesn't mean you shouldn't eat the food, but you should limit the amount you eat — a little can add up to a lot. Some foods contain small amounts of naturally-occurring trans fats, but these fats, unlike man-made trans fats, probably do not increase the risk of heart disease and other conditions. Moreover, some manufacturers are now replacing trans fat with saturated fats, so be sure to check the nutrition label to keep your total intake of unhealthy fats in check.
Although too much can have negative results, fats are certainly required for good health. Here are some of the positives — fats:
- Carry flavors
- Impart desirable textures — smooth, creamy, and crispy, to name a few
- Give us a sense of fullness and satisfy hunger
- Are needed to absorb and store certain vitamins and plant chemicals
- Can contribute to a person's enjoyment of food
- Are essential building blocks in cell production, maintenance, and repair
- Provide and store energy for the body's use
Bear in mind, though, that the calories from fat can add up fast since they are more concentrated in fat than in protein or carbohydrate. Also, as mentioned above, consuming too much saturated and trans fat may result in negative health consequences in some people. The secret is not to stay to one extreme or another; try to be flexible in your fat intake. What does that mean? Balance your meals and snacks. If you find you have a high fat meal (especially high in saturated fat), make the next one lower in fat. Or, if you choose a higher fat food, complement it with a lower fat one. We don't have to live an "all or nothing" philosophy when it comes to fat.
Dear Out to lunch bunch,
Restaurants, fast food joints, and delis are often convenient for a quick meal and provide a welcome opportunity to socialize. However, there are a couple of ways in which eating out may be less than favorable for your health. The specific effects will vary depending on the type of restaurants and dishes you choose, which is why educating yourself is a great place to start. Here are some reasons why eating out can make it hard to maintain a healthy and balanced diet:
- Calorie overload: While restaurants and fast food joints have a knack for making tasty and unique foods, the dishes often have more calories than meals you’d make at home. Researchers studying chain restaurants found that the average entrée had 674 calories, the average side had 260 calories, the average beverage had 419 calories, and the average dessert had 429 calories. A bit of math reveals that a single meal out could add up to over 1,000 calories! Depending upon your specific caloric needs, you could be knocking out half of your recommended daily caloric intake with a single meal. Fortunately, many restaurants make calorie information available, which can be a useful resource if you’re eating out often.
- Mega portions: One of the reasons restaurant food is often higher in calories is because of the large portions. Have you ever felt like your eyes were bigger than your stomach? You’re not alone. It’s been well established that when people are presented with large portions, many will eat far beyond the point of feeling full. Large restaurant portions can make it easy for you to fall into overeating without even realizing it.
- Scads of salt: The sodium content of food in eating establishments is often sky high: 1,848 mg per 1000 calories in a fast food joint, and 2,090 mg per 1,000 calories at a sit-down restaurant. Those numbers are creeping up on the recommended daily limit of 2300 mg per day, so looking for dishes containing lower amounts of sodium can help you keep your levels in check.
The type of restaurants you frequent also matters as far as health risks are concerned. For those who are into the burgers-and-fries joints, research shows an increased risk of obesity and type 2 diabetes, as well as an overall lowered intake of key nutrients. For those who prefer fast-food restaurants that primarily serve sandwiches and subs, there tends to be increased intake of fat and sodium. (However, weight gain has not been associated with consumption of foods from these establishments). Finally, for those heading off to full-service restaurants, studies show that even though you’re probably consuming adequate amounts of fruits and veggies, you’re exposed to high sodium content, which increases your risk of developing high blood pressure.
If you’re ever interested in trying your hand in the kitchen to avoid some of these health risks of eating out, you can read No time to cook or visit ChooseMyPlate.gov for some ideas on quick and nutritionally-balanced meals you can make. Additionally, here are a couple of ideas on ways to make more healthful choices when you do go out:
- Order water, low-fat or fat-free milk, or unsweetened tea to drink in order to avoid beverages with lots of added sugar.
- Ask for whole-wheat bread for sandwiches.
- Start with a salad packed with veggies to help control hunger and feel satisfied sooner.
- Ask for dressings to be served on the side so that you can have control over how much you use, add little or no butter to your food, and avoid dishes with creamy sauces or gravies.
- Choose main dishes with lots of veggies.
- Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
- At buffet restaurants, order an item from the menu instead of going for the all-you-can-eat option.
- Choose fruits for dessert.
- If the portions at a restaurant are larger than you want, split it with a friend, order an appetizer-sized portion, take leftovers home, and remember that you don’t have to “clean your plate.”
- Pack a healthy snack for yourself (e.g., fresh fruit, veggies, or a handful of nuts) if you’re going to be out and about to avoid stopping to buy an unhealthy snack.
List adapted from choosemyplate.gov.
Finally, whether you choose to eat out regularly or just for the occasional treat, a strategy known as “mindful eating” might be a handy tool. Mindful eating involves actively making yourself aware of why and how you are consuming food and the way your body feels when eating. Are you consciously aware of when you’ve eaten your fill, or is eating more of an automatic reflex? Asking yourself questions like this may help you make more balanced menu choices and avoid the some of negative effects of eating out, although further research on mindful eating is still emerging.
There’s certainly a lot of information to digest on the effects of eating out! But whether you’re eating on the run or whipping up a meal at home, maintaining a balanced diet with plenty of fruits, vegetables, and whole grains is key. As they say, everything in moderation!
Dear Student & Parent,
Bravo to eating breakfast! It's fairly well known as this point that a healthy breakfast is a great way to start each day — especially when it's made from scratch. Taking into consideration that, just sometimes, younger people are a little picky about what they'll eat, not to mention the energy it can take a groggy chef to whip up something in the A.M., here are a few easy, interesting, and nutritious breakfast recipes:
Creamy Apple-Cinnamon Oatmeal (makes two servings):
2 c. skim milk
1 c. rolled oats
1 T. Brown sugar
1 T. Maple syrup
1 apple — peeled, cored, and chopped into cubes
- In a medium pot, heat the milk over medium heat, almost to a boil.
- Add the oatmeal, reduce the heat to low, and cook for about 5 minutes, or until all of the milk is soaked up by the oatmeal.
- Add the brown sugar, maple syrup, and apple pieces. Stir well and serve.
Berry Parfaits (makes two servings):
2 containers of yogurt (vanilla, lemon, or peach)
2 c. mixed berries: strawberries, raspberries, blueberries, and/or blackberries
1 c. low fat granola
- In 2 glasses or plastic cups, add a layer of yogurt to the bottom. Cover with a layer of berries, and then sprinkle on a layer of granola.
- Repeat the layers until the glasses or cups are full, ending with a sprinkle of granola.
Egg Scramblers (one serving):
1 or 2 eggs
1 toasted whole wheat pita or toasted English muffin
Optional item(s): mushrooms, peppers, grated cheese, chopped tomatoes, onions, salsa, or whatever else you like!
- Crack eggs into a glass measuring cup and beat well. Mix in any other ingredients you like.
- Cover tightly with a microwave safe plastic wrap.
- Microwave at 70 percent: 1 minute for 1 egg; 1-½ minutes for 2 eggs — slightly longer if you add other ingredients, or if you like your eggs more well done.
- Spoon into a pita, or onto a toasted English muffin.
- Crack eggs into a bowl and beat well. Mix in any other ingredients you like.
- Pour egg mixture into a non-stick pan. Cook over low heat, stirring occasionally, until eggs are cooked through, not runny.
- Spoon into a pita or onto a toasted English muffin.
Banana Smoothie (makes one serving):
1 banana cut into 1-inch chunks (works great if already frozen)
½ c. yogurt
½ c. milk or soy milk
2 T. honey or jam
¼ t. vanilla extract
- Put all of the ingredients into a blender. Mix until all of the fruit is pureed.
- Pour into a glass, and drink immediately.
You can freeze this beverage overnight, then toss it into a blender, and pour it back in the plastic cup you froze it in. If you run out of time in the morning, you can bring your smoothie with you on the way to school.
Regardless of what you make, consider involving your breakfast companion in both the decision process and making the breakfast. This way you can both enjoy some time together and a nutrient-filled morning. Eat up!
You and your friends have picked up on a popular debate. One aspect of weight management that is vital to understand is that we gain and lose weight over periods of time — weeks, months, years — not hour by hour. This happens as we take in more calories than we expend. Another important fact of metabolism is that our bodies do not stop working, even when we are sleeping! Hearts are beating, blood is circulating, lungs are functioning, brains are even working. This all takes energy — meaning we are still burning calories.
There is no magic time after which the body stores fat. For instance, if you eat the same exact meal at 6 pm or at 8 pm, is one more caloric than the other? No, each meal has the same number of calories. What really matters is the total amount of food and drink you have over the course of a week, or a month or longer, and how much energy you expend during that timeframe. Excess calories will be stored as fat over time, regardless of whether they are taken in during the day or night.
When it comes to eating late at night and the potential for weight gain, there are several considerations:
- Portion sizes — waiting to eat could lead to consuming larger portion sizes.
- Quality of food — after a long day of work or school, a few slices of pizza or a fast burger may seem easier than steamed vegetables and broiled fish.
- "Mindless snacking" — evenings spent studying, going out, or watching TV may lead to excess calories from fast, sugary, on-the-go options.
- Health concerns — consistent periods of going without food followed by a large meal can negatively impact the interaction between blood sugar and insulin and make you more vulnerable to Type 2 diabetes.
So, to settle the debate, you are correct that late-night calories won't change your metabolism or magically count more than calories eaten during the day. However, limiting late-night meals and snacks may be an effective weight management strategy for some because it helps them to control their overall calorie intake. Some people find that if they set a time that they can't eat past, it helps minimize or eliminate the possibility of munching on a lot of high calorie foods. Another useful tip may to be to eat four or five smaller meals and snacks spread evenly throughout the day so you don't become overly hungry at any point. Following these tips can keep your energy levels consistent for work and play and can provide some long-term benefits to help you reduce your chances for diabetes or other health issues.
June 29, 200721199
Though your metabolism IS constantly at work, it does slow down later in the day, especially if you are just dieting and not exercising. When you exercise your heart rate and...
Though your metabolism IS constantly at work, it does slow down later in the day, especially if you are just dieting and not exercising. When you exercise your heart rate and metabolism both increase. In addition it is better to eat more meals and take in the same amount of calories because in doing so you keep your metabolism working. On the other hand if you eat less or worse starve yourself for several hours your metabolism slows down and potentially puts your body into a "starvation mode" where more insulin is released causing the body to store more fat. This is the most simple answer to this question.
Dear Baffled Over Butter,
You may be baffled over butter, but it sounds like you've got a good grip on chemistry! Some of the margarines sold in stores today are still made from oil that has been infused with hydrogen atoms, firming it up into a semi-hard or solid form at room temperature. This process is known as hydrogenation, and it allows the margarine to contain less saturated fat than butter. Unfortunately, hydrogenation also forms something known as trans fat, which actually does more damage to your body than saturated fat. (Both butter and margarine end up containing the same amount of total fat.)
Margarines made from hydrogenated oil usually appear in a solid stick form, similar to how butter is sold. Other kinds of margarines on the market today are made from non-hydrogenated oil, making them softer in texture and lower in calories, saturated fat, trans fat, and total fat. These soft margarines, which are commonly packaged in tubs and known as "soft-tub margarines," replace the hydrogenation process with small amounts of modified palm kernel and palm oil in order to make it softer and easier to spread.
Unlike margarine, butter isn't made from vegetable oil. Instead, butter is prepared from cream, contains saturated fat, and, because it's made from an animal source, also has cholesterol. Both saturated fat and cholesterol raise unhealthy cholesterol or LDL (low-density lipoprotein). Margarine is manufactured from vegetable oils, such as corn, soybean, or safflower oil, among others. Since margarine is based on plant sources, it doesn't contain cholesterol.
Because margarines don't contain cholesterol and are now made without trans fat, the American Heart Association recommends that soft margarine can be used instead of butter in recipes. Choose a margarine that contains less than two grams of saturated fat per tablespoon, no trans fat, and has liquid vegetable oil as the first ingredient.
Humans are the only animals to cook their food before eating it. Some say that the superior nutrition afforded by cooking our food is what has allowed our brains and bodies to develop the amazing complexities that they have. Others think that the humans who cooked their first meal 40,000 years ago took a step towards a long fall from grace that eventually led to fast food, heart disease, and related health concerns.
Many people who follow a raw diet — a diet composed primarily of uncooked fruits, vegetables, sprouts, nuts, seeds, grains, and beans — do report experiencing increased energy, improved skin appearance, better digestion, weight loss, and reduced incidence of heart disease. However there are probably just as many people who would claim that a raw diet made them feel lethargic, hungry, cold, and/or deficient in crucial vitamins and minerals. There are pros and cons of a raw diet, as with almost any diet you could come up with. The most important thing is to figure out what feels right for your body, lifestyle, climate, and nutritional needs, all of which may change throughout your life.
The main tenet of a raw food diet is to avoid cooking foods above 118 degrees Fahrenheit, the theory being that keeping enzymes intact allows the body to better absorb nutrients. Foods that are usually cooked, like grains and legumes, are broken down in other ways like soaking and sprouting. Soaking and sprouting seeds, grains, nuts, and legumes can render them full of enzymes, fully digestible, and high in proteins, vitamins, fats, and minerals. Fruits and vegetables can also be dehydrated into breads and cookies, blended into warm (under 118 F degrees) soups, and juiced. Because the raw food diet consists mainly of fruits, vegetables, nuts, seeds, beans, grains, legumes, seaweed, fresh juices, and purified water, it contains fewer transfats and saturated fats than the typical Western diet. A raw foods diet is also high in fiber, potassium, magnesium, folate, and health-promoting plant chemicals called phytochemicals.
Another advantage raw foods promoters cite is the diet's alkalizing effect on the blood. The more alkaline human blood, the more oxygen it absorbs. The more oxygen our blood absorbs, the better we feel. If our blood can't absorb enough oxygen we feel tired, gain weight, have poor digestion, develop aches, pains, and may develop conditions like cancer, heart disease, arthritis, and candida. The most alkalizing foods are raw dark green vegetables — especially leafy green vegetables like kale, collards, and chard; fruits like watermelon, avocado, cucumber, and young coconuts; herbs and spices like wheatgrass, parsley, basil, cilantro, cayenne, ginger; and sprouts made from mung bean and alfalfa. The opposite of alkalizing foods are acidic foods, which are mostly sugar, coffee and tea, animal products, white flour and other processed foods like cereal and baked goods, and transfats and saturated fats. Some believe that stress and environmental toxins also produce acidity in the blood. An easy way to determine your blood pH level is to buy a pH test strip at any health food store, pee on it, and read the results to tell how alkaline or acidic you are. While followers may be fervent about the benefits of going raw, there are few to no scientific, population-based studies backing up claims of significant health benefits.
Some critics of a raw food diet suggest that the body makes the enzymes needed to digest and assimilate food nutrients, and that, though you do lose some vitamins and minerals when cooking, there's nothing inherently wrong with cooking foods. In fact, cooking some foods allows our bodies to more easily digest their proteins, and makes certain nutrients more available to our systems for absorption. For example, lycopene, a plant chemical, is found in greater abundance in cooked tomato products than in raw ones. Cooking also helps to destroy certain bacteria and food-borne illnesses.
Other critiques associated with this diet are that it lacks calcium, iron, protein and vitamin B12. To avoid nutrient deficiency, strict raw foodists take supplements of vitamin B12, vitamin D, and drink herb teas like raspberry leaf and nettles to fortify the body with iron and calcium. By eating adequate amounts of sprouted beans, nuts, and seeds, raw food lovers can consume enough protein. Nausea, cravings, and headaches, which are symptoms of the body's detoxification, can occur as a result of starting a raw diet. Detox symptoms are especially likely to occur if a person's previous diet was rich in meat, sugar, and caffeine. With time (and drinking plenty of water) these symptoms usually go away. A strictly raw food diet might not be suitable for pregnant or nursing women, babies and young children, people with anemia, people at risk for osteoporosis, and those who live in very cold climates, although these people can certainly incorporate raw foods into their diets. As with any eating plan, considerable energy, time, thought, and commitment is necessary in order to maintain a healthy and balanced lifestyle as a raw-foodie.
With diets, one size does not fit all. There is no one diet that will serve everyone the same; there probably isn't even one diet that will serve one person for very long. If you're a Columbia student and want more individualized guidance on optimal nutrition, you can make an appointment with a nutritionist at Medical Services through Open Communicator or by calling x4-2284. Non-Columbia students may want to start with a primary care provider who can help them find a nutritionist. You can examine what a raw diet entails, how to carry it out healthfully, and common pitfalls to avoid, but ultimately you will have to decide for yourself if it feels good to keep it raw one day a week, one week a month, one month a year, or hardly ever. Rawk on!
As a general rule, fasting all day on a regular basis is not a good idea, even if you "make up" the skipped calories at night. Although our bodies are remarkable in their ability to adapt to over and under eating at times, they need energy throughout the day to perform at an optimal level.
Paying attention to hunger signals (they are there for a reason!) and being aware of how much food you need to maintain physical and mental energy is healthy. By fasting all day you deny your body nutrients and energy which may lead to headaches, mood swings, feeling tired and dizzy, and even fainting. Your metabolism may also slow down and you could lose muscle mass. Fasting also may make you more likely to binge in the evenings, and you may be more likely to choose unhealthy foods.
You may want to ask yourself why you are skipping meals during the day. Observing religious holidays or special occasions is one reason many people fast from time to time. For most people, our bodies can adapt and function through the occasional fast, whether it is a sun-up to sun-down fast, or extends for a full day (children and people with certain medical conditions may need to forgo even occasional fasting; consult your health care provider if you are uncertain).
If you fast frequently you may want to consider some of your motivations. Are you trying to lose weight? Do you not feel hungry during the day? Are you too busy to eat? If you are trying to lose weight, eating several small meals throughout the day might be a better option. This will provide you with a more constant and consistent source of energy in a form that makes it easier for your body to metabolize and burn calories. Skipping meals is not a healthy approach to weight loss since fasting slows down metabolism and makes people more likely to overeat later. See Will skipping breakfast and lunch lead to weight loss? and Importance of eating breakfast for more information on skipping meals.
You mention eating "whatever you want" at night. Could this be because you feel guilty about eating certain kinds of foods, or about the amount of food you eat? These concerns are issues to think about before you can adopt a more healthful eating plan and positive attitudes toward eating. They may also be a sign of disordered eating, or other issues such as depression. If you're experiencing guilt or are anxious about food, contact a mental health professional who can help you get to the bottom of these feelings and behaviors.
If your question is motivated by the desire to lose or manage your weight, consider making an appointment with a nutritionist or registered dietician who can help you figure out a meal plan that works for you and fits your lifestyle.
Although it's not always easy to change your eating habits, taking care of your health is worth it in the long run.
Dear Confused and College Bound,
You are not alone with your concerns. Going to college is a big step in a person's life involving major changes. You and those around you may be living on your own for the first time, making decisions on a buffet of issues, including what to eat.
Eating healthy at college is possible. Many college dining services are offering more healthy choices and are often quite receptive to students' concerns and dietary preferences. But, this is only part of the challenge. In an environment where time, friends, and finances may combine in new ways, having options available only solves some of the puzzle. It's important to experiment with what works best for you. For example, that traditional idea of three square meals a day has been updated with a more contemporary concept of eating five smaller meals spread throughout the day. Steer clear of diets or fads, especially those that drastically limit a particular nutrient. Remember, balance, moderation, and variety win out over trendy and extreme. For some practical tips, navigate through the many options on Choosemyplate.gov. Columbia students can also take advantage of the resources from the get balanced! initiative. Plan ahead when possible so you don't have to rely on vending machines when you're hungry; think of ways to incorporate fruits, vegetables, and whole grains on a daily basis. Eating more of these will fill you up and possibly even enhance your already stellar brain power.
Making time for physical activity is important, too. Most college fitness centers have a variety of movement classes and options. When the weather is right, grab a friend and walk, run, bike, or blade outdoors. If you are Columbia affiliated, you can connect with the CU Move initiative. CU Move encourages members of the Columbia community to engage in active lives that include regular physical activity. The program provides participants with motivation, incentives to be active throughout the year, and event calendars with access to plenty of free and low-cost physical activity options on campus and around NYC.
Now, to address the second part of your question: an eating disorder, such as anorexia nervosa, is less about food, eating, and body weight. It has more to do with mental health, emotional, physical, socio-cultural, and family issues. If this is a particular concern of yours, you might want to take a look at Eating disorders vs. normal eating. Additionally, if you are a Columbia student, you can make an appointment with a health care provider or a registered dietitian to discuss your concerns by contacting Medical Services (Morningside) or the Student Health Service (CUMC).
Give yourself some time to adjust to a new environment and ask for help when you need it. Everything in moderation, even moderation.
Enjoy your time at college,