What is Normal Eating?

This is one of my favorite definitions of normal eating. Please enjoy!

Normal Eating

-- Ellyn Satter, R.D., A.C.S.W.

Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.
In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

Copyright © 2009 by Ellyn Satter. Published at www.EllynSatter.com. For more about eating competence (and for research backing up this advice), see Ellyn Satter’s Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook, Kelcy Press, 2008. Also see www.EllynSatter.com/shopping to purchase books and to review other resources.

Quick, Simple Snack Ideas

Nutty Bagelana Treat
1/2 bagel of your choice spread with 2 Tbsp of crunchy peanut butter
1 banana
100% fruit juice
Cut on bagel in half. Eat one half. Spread with 2 Tbsp crunchy peanut butter. Warm in microwave. Peel one banana. Cut one half of fruit into circles and place on top of the peanut butter. Wash it down with 6 ozs. fruit juice.

Vanilla Fruit Heaven
6 oz. light vanilla yogurt
1/2 palmful frozen raspberries
1/2 palmful crused cereal
Open one 6 oz tub of the yogurt and scoop it into a small bowl. Add raspberries and cereal. Enjoy!
Mediterranean Delight
Store bought hummus spread on a whole wheat pita
Baby carrots
Raspberry flavored Crystal Light on the Go packets diluted in a 16 oz bottle of water
Spread 2-3 Tbsp hummus on 1 small whole wheat pita. Cut into squares. Enjoy some baby carrots on the side for some texture. Empty one packet of Crystal Light on the Go into a 16 oz bottle of water.

Apricot and Bleu Cheese
Dried apricots
Bleu cheese
Add a pinch of blue cheese on top of each dried apricot. Enjoy!

Home-Made Trail Mix
2 handfuls pretzels or breakfast cereal (Cheerios, Chex)
1 handful nuts
1 handful dried fruit
Mix together and enjoy!

The Skinny on Fads!

The criticisms of the following diets are based on science and research.

Atkins:

• The body goes into a state of ketosis. Ketosis is a metabolic state associated with chronic starvation. Ketone bodies (metabolites of fats) become the preferred source of energy. These build up in the blood and convert to acetone. Ketones are excreted in the urine (which is the main job of the kidneys) and through one's breath. Excess ketones strain the kidneys and may starve the brain of glucose.
  
• The diet is not sustainable over a lifetime. Weight gain most likely occurs once the person stops the diet.
• The diet is very expensive to maintain.
• High protein, low-carbohydrate diets have been found to increase the risk of heart disease.
  
• Excess acid produced from high protein in the diet leaches calcium from the bones and may cause osteoporosis.
  
• The major weight loss seen in the initial phase of the diet is due mainly to loss of water and glycogen, NOT FAT, as is advocated in the diet which can lead to dehydration and increased fat retention.
  

The Zone:

• Too much protein in the diet promotes excess acid which leaches calcium from the bones and may cause osteoporosis.
• This diet may cause excess strain on kidneys.
• The diet is high in fat and cholesterol and low in fiber which may be conducive to high cholesterol, obesity, diabetes, heart disease, and cancer.
• The diet is low in antioxidant foods.
• Essential nutrients may be lacking in the diet.

South Beach Diet:

• Expensive to maintain
• Eating excessive pre-packaged foods are usually high in sodium which can lead to hypertension and water retention over time.
• The studies that validate the diet plan were conducted by the creator of the diet and by Kraft foods (creators of the pre-packaged meals that can be eaten while on the diet); therefore, the data collected is questionable.
  

Very Low Calorie Diets:

• Individuals with a BMI under 30 use this diet to lose weight without medical supervision which can be very dangerous.
• Lethargy, constipation, diarrhea, nausea, gall bladder disease may occur.
• It is not a balanced diet.
• Antioxidants are excluded from the diet.
• Good nutrition from 800 kcal per day is not likely.
• The diet is not sustainable over a long-term period.
• Weight gain is likely after the diet ends.
  

Raw Food Diets:

• Very harsh and restrictive
• Not balanced
• Compounds in certain foods like kidney beans and potatoes requires cooking to remove natural toxins.
• Raw food advocates who are vegetarian must pay special attention to protein and vitamin B-12
  
• Research that advocates this diet is not based on scientific methodology.
  
• Nutrients from certain foods are not usable in some foods unless it is cooked; e.g., lycopene in tomatoes and beta carotene in carrots.
• Advocates argue that non-humans do not exhibit degenerative diseases because they do not cook their food. Therefore, if humans would not cook food, they would not contract these diseases either. THIS IS FALSE!
  
• Lower bone density, erosion of the enamel, bad breath, osteoporosis, secondary to leached calcium from the bone have been found to be side effects.
  

Want to Keep the Pounds Off???

1. Consume low-energy, fiber rich foods such as non starchy vegetables to establish a satiation for a longer period of time.
2. Exercise 30 - 60 minutes a day, drink at least 6 cups water, and sleep at least 6 hours a night
   
3. Make daily sacrifices such as limiting the amount of milk in your cereal or limiting that extra tsp of sugar in your tea cup add up.
4. Avoid fad diets and yo-yo dieting.
5. Eat when you are hungry, drink when you are thirsty. This sounds easy but it is very easy to get these mixed up.
6. Try low-fat, lean, or light food options. Fat-free is not recommended for 2 reasons: a. often times fat-free foods are loaded with extra preservatives which you don't need, b. we need fat to use some vitamins.
7. Avoid fried foods.
8. Eat red meat once in a while. Marbeling in meat is a high source of saturated fat.
   
9. Drink alcohol moderately. Cocktails, mixed drinks, and beer are loaded with excess calories. If you must, drink light beer.
10. Cut down on salt!! This is a big one. Packaged foods are the biggest culprit, even the boxes marked low-fat or light. Salt is a preservative! Look for sodium or potassium salts on labels. Check out http://www.americanheart.org/presenter.jhtml?identifier=4718 for guidelines on salt intake.
11. Choose fruit when you crave something sweet. However, if there is birthday cake in the room, have a small piece instead of denying yourself a slice. This will satisfy the urge and reduce overeating later.
12. Aerobic activity should be done at moderate-intensity. At this pace, you may breathe harder and find it more difficult to hold a conversation. Being physically active at this intensity 5 times a week for at least 30 minutes a day (to maintain health) or up to 60 minutes a day (to lose weight) will help keep you healthy.
13. Strength training will help you lose fat and build muscle. You really don't need more than 20-30 minutes a day, 2-3 times a week to get its benefits. You might not see a change on the scale but I promise you will feel it in your clothes. For instance, 5 lbs muscle takes up less space than 5 lbs fat. Keep in mind rest days! These are just as important as your training days.
    
14. Listen to your body! Your body will tell you when you are hungry and when you are full. Sometimes we tune out these cues especially when we are watching tv while eating, skipping meals, or clean your plate even though you are full.
    
15. Keep in mind that: calories and portion sizes count and strive to develop habits that can last a lifetime and avoid those that will only help you lose weight.

Portion Distortion

Over the years, the concept of portion control in America is blurred. More bang for your buck is how they sell it. Super size coffee, burgers, fries, soda pop, beer, pasta, steak...you name it and it exists. Are you really getting your money's worth? Your waistline might disagree.

Check out the following link:
http://hp2010.nhlbihin.net/portion/ and download PORTION DISTORTION I and PORTION DISTORTION II to find out of how today's portions compare with portion sizes 20 years ago. Here you will also learn how much exercise you need to burn off the extra calories from today's portion sizes.

The results will shock you!!!

Know Your Numbers!

Ever wonder what your ideal weight is or how much calories you need in a day? Read below to find out more. It's important to know your numbers!

Body Mass Index (BMI)
- This is the most common measure of obesity by an individual's weight relative to height. It is a broad indicator but does not take into account muscle mass.
- To calculate your BMI and figure out what the numbers mean, check out this link: http://www.nhlbisupport.com/bmi/
Ideal Weight?
- Unfortunately for most of us, reaching one's ideal weight is close to impossible. However, give yourself a break and try to stay within 5-10 lbs of your ideal weight.
- To calculate your ideal weight:

• males (106 lbs for the first 5' and 6 lbs for each inch over 5') +/- 10% for frame size
  
• famales (100 lbs for the first 5' and 5 lbs for each inch over 5') +/- 10% for frame size

How many calories do you need?
- Men and woman have very different needs. In order to figure out this number, you need to first calculate how many calories you will need throughout the day when you are at rest. This means, how many calories will you need to stay alive (pump heart, breathe, digest food, blink eyes, think, and all other involuntary activities). This is called BASAL ENERGY EXPENDITURE or BEE.
- To calculate your BEE:

• Men: 66.47 +13.75 (weight) + 5(height) - 6.75 (age)
• Females: 655.1 + 9.56 (weight) + 1.85 (height) - 4.68 (age)
• Please note weight is measured in kg, height is measured in cm

After you have figured out this number, you will need to include the calories you will need to carry out voluntary activities as well as involuntary ones. If you are confined to bed, multiply your answer from above by 1.2. If you are out of bed but still sick, multiply by 1.3. If you are an average, healthy individual, multiply by 1.5. The number you arrive at is the amount of calories you need in one day!
Daily Caloric Needs for Weight Loss:
- Calculate your daily caloric needs and then subtract 500 from it. This will ensure healthy weight loss of about 1 pound per week (1 lb = 3500 calories)
Daily Caloric Needs for Weight Gain:
- Calculate your daily caloric needs and add 500 to the number. This will ensure weight gain of one pound per week.

The Power of H2O!

Water, is life's matter and matrix, mother and medium. There is no life without water! Nothing can be a substitute for it. From the tap, from the bottle, from the springs...which ever way you prefer it, drink as much as you can when you can!

Why Water?
1. Nothing quenches thirst like water. If you think you are hungry, most of the time you are just thirsty. Try it.
2. Water acts like a vehicle for water soluble vitamins, B's & C
3. Our bodies are made up of approximately 60% water
4. Drinking water enhances fat loss
5. Drinking water can combat ailments and can even reduce the risk of chronic disease including cancer
6. It helps you look younger: drinking water hydrates your skin
7. All chemical reactions in the body must occur in the presence of water
8. Water helps cushion and lube your joints and muscles
9. Water helps you stay regular
10. Your body needs water to regulate body temperature

I suppose the list could go on and on.

How Much Should You Have in a Day?
Sometimes it may be difficult to drink enough water in the day if you are busy but if you keep a bottle with you at all times, you can get your daily needs in. On average, an adult male/female should consume 2.1-2.3 L per day (approx 8 cups). Total water consumed includes all water consumed in beverages, food, and drinking water. However, nothing is a substitute for plain old water!

Carbonation in soda (even diet soda) can irritate the stomach. The body can only fix itself the only way it knows how. Calcium is pulled from the blood to neutralize the acid from the soda. The blood repletes the loss of calcium by pulling it from your bones!!!

100% fruit juice is good but keep it to a minimum. Get your vitamins and minerals from the fruit or vegetable itself.