September/October 2001
The holidays abound with opportunities for planned and unplanned eating. Here are some science-based suggestions that will help you enjoy yourself while maximizing good nutrition.
During holiday events, shift your focus away from food. Rather, you could center your attention on the social aspects, and on spending quality time alone, with friends, with family, and with persons in need of your help. Or focus on participating in faith centered activities, or in sporting activities and other leisure activities that you enjoy.
Recognize the difference between "physical" and "emotional" hunger. If you feel sad, lonely, or anxious, but are not physically hungry, satisfy your "emotional hunger" by diverting your attention to another comforting activity that does not involve food.
Satisfy your physical hunger with healthful selections of whole grains, fruits, vegetables, low-fat dairy products and lean protein foods.
If you are on a special diet, you can account for special treats and work moderate portions of them into your meal plan. If you are unsure of how to do this, ask your health care provider for advice.
Cut back or eliminate drinking sweetened beverages, such as regular soft drinks and fruit-flavored punches and lemonade. It is harder to regulate calories from liquids versus those from solid foods.
Similarly, beverages containing alcohol can contribute more calories than you realize. Drink alcohol in moderation, if you drink at all.
Enjoy chocolate and other sweets if you like, but choose moderate portions. It is the first bite or two that tastes the best. Just a small sample can satisfy the craving for a food or the curiosity about a new food on a refreshment table.
At social gatherings, look over all the food selections on the refreshment table before you choose any food item to eat. Choose only the items that look most enticing, and limit the number and portion size.
Take an especially nutritious food to share with the group when you attend eating occasions.
Eat slowly. Take time to enjoy the food you eat. Remain aware of your food selections and portion sizes for meals or snacks. If you do not have time to pay attention to what you are eating, then delay eating until you do have time. This will help prevent you from unconsciously overeating.
When attending a party, do not sit or stand by the refreshment table! Position yourself away from it, so that you will be less likely to absent-mindedly nibble.
Reduce incidental eating at home to avoid unwanted pounds. If you keep high-sugar, high-fat treats on hand, store them in non-transparent containers so they remain out of sight.
From Halloween candy in late October, to Thanksgiving feasts, to Super Bowl celebrations in January, our holidays and traditions seem to center on food. This time of the year is often filled with a multitude of social eating occasions.
Adults of average weight gained one pound over the holidays from mid-November into early January, according to a report published last year in the New England Journal of Medicine. People who were overweight at the start of the study gained more: five pounds on average over the winter months.
Pounds were not typically lost during the rest of the year. People who gained maintained their new weight the following year. If a slight weight gain without subsequent loss were to happen repeatedly, of course, body weight would gradually increase.
Those who reported little physical activity and felt hungrier gained the most weight during the winter months. The researchers studied other factors, such as stress, emotional disorders and attendance at parties, but these were not associated with weight gain. And contrary to logic, those who were trying to lose weight over the holidays did not gain or lose more than those not trying to change their weight.
Be realistic. The holiday season is not a good time to start a weight reducing diet. Aim for balancing calories eaten with physical activity in order to maintain - not gain - weight. Resolve to burn off some calories by increasing physical activity on most days of the week.
Research has repeatedly pointed to exercise as being vital in managing body weight. Physical activity also helps control the appetite and reduces feelings of hunger. Importantly, during the often-hectic holiday season, physical exertion helps clear the mind, reduces stress and allows time for reflective thought.
Making time to exercise does not have to be burdensome, complete with exercise clothes and a workout routine. Going for a short walk several times a day is a great way to increase physical activity during this busy time of year. If you have children or a dog, consider taking them with you on your walks. On the other hand, cold weather and slick outdoor conditions may call for indoor exercise, such as stationary bicycling.
In any case, remember that increasing physical activity is one good way to lessen the chance of gaining weight any time of the year.
People are often unaware of their eating behavior, but nutrition education and social programs, as well as the food industry, rely on the accuracy of dietary intake information. How well can the public recall what they ate at their last meal? How do they remember how much they ate?
Professor Edgar Chambers IV has served on K-State's Department of Human Nutrition faculty for 13 years. Chambers also co-directs the Sensory Analysis Center. Courses in sensory analysis, psychology, marketing and statistics, along with eight years of working for food industry companies, prepared Chambers for his profession.
Dietary intake assessment research is one of the topics Chambers investigates. His work has led to modifications of national nutrition surveys, such as NHANES, to help make them more accurate in reporting food intake data. One aspect of his work focuses on assessing usual portion sizes consumed. A second question he is seeking to answer is how people describe those amounts. Demographic characteristics of the population being surveyed, such as their age or ethnicity, may make a difference in the recall strategies they use. Similarly, as one's situation changes, such as eating in groups or while doing another activity, the ability to recall portions eaten differs. By developing tools that help people remember what they ate and recognize portion sizes of foods they eat, as well as discovering which tools are not useful, Chambers' research has increased the accuracy of recalled dietary intakes. Another of Chambers' areas of research is studying sensory properties of a wide range of consumer products, from foods to automobile paint finishes to hospital uniforms. He has also developed techniques to measure a product's sensory properties, such as food flavor or tenderness, and define product characteristics. Chambers' research involves measuring how sensory qualities of a product change, and the impact of increasing a food product's nutritional attributes on its sensory properties.
Chambers also focuses on marketability and consumer acceptance of products. He and his students evaluate whether a product will be successful by studying factors that influence how much consumers like a food product, how long they would use it, or how much of it they would use. Chambers' methods of predicting long-term consumption of a product help companies determine whether a particular product will be successful in the marketplace for a long time.
Chambers currently advises six graduate students, two of whom are working on their Ph.D. His projects are supported by grants from USDA, Centers for Disease Control, the Family Nutrition Program, and many private companies.
Chambers teaches a course for undergraduates entitled Trends in Food Products, HN 301 He is also responsible for the graduate level class, Consumer Response Evaluation, HN 741, which details how to do surveys and conduct focus groups. Another graduate level class Chambers leads is Sensory Analysis, HN 701.
In the past five years, three of Chambers' students have taken first place in the Institute of Food Technologists' graduate research paper national competition. He has published more than 60 research papers in peer-reviewed journals.
A native of Georgia, Chambers graduated with a B.S. in Food Science and Home Economics from the University of Tennessee, and later earned advanced degrees from K-State. His M.S. is in Foods and Nutrition, while he holds a Ph.D. in Sensory Analysis.
As a boy, Chambers was already involved in what was to become his chosen profession. He is a former 4-Her and holds the distinction of being the first male to win the national Foods and Nutrition project competition in 4-H. He is married to Dr. Delores Chambers, who is also a faculty member of the KSU Department of Human Nutrition. He is the proud papa of a 6 year old son. At home, he loves to cook, and his hobbies include traveling the world.
Every year, November is designated as National Diabetes Month. Diabetes is a common, costly and serious disease. However, people with diabetes can learn to manage it to minimize its negative effects and to maximize their current health.
Increasing numbers of people, including children, have recently been developing Type 2 diabetes. A sedentary lifestyle and being overweight are contributing factors. A family history of diabetes also increases the likelihood of a person developing the disease. Certain ethnic groups - Native Americans, Latinos, African Americans, and Asian Americans - have greater risk of developing diabetes.
Early warning signs or symptoms of diabetes may include blurred vision, excessive thirst, itching, a wound that is slow to heal, or frequent urinary tract infections. Symptoms often go unnoticed -- sometimes for years -- or are ignored. More than five million people are thought to be unaware they have Type 2 diabetes.
Medical complications increase when a diagnosis for diabetes is delayed. The sooner diabetes is diagnosed, the more likely it is that good health can be enjoyed. A simple, inexpensive blood test can confirm or rule out the diagnosis.
Persons who suspect they have diabetes should see their health care provider soon. In addition, regular screening for diabetes is recommended for everyone age 45 years or older.
Managing the disease successfully minimizes long-term, life-changing effects. Eating regular meals, monitoring blood sugar levels, and exercising are often the primary requirements in managing Type 2 diabetes successfully. Medication to control high blood sugar levels is needed by some with Type 2 diabetes, and all those with Type 1 diabetes.
Since many people with Type 2 diabetes are overweight, reducing portion sizes of certain foods in order to decrease weight can also be helpful in successful diabetes control.
Persons with diabetes are urged to learn as much as possible about the disease, and to regularly obtain medical care.
Learn to estimate portion sizes by comparing them to familiar objects. Use these examples of everyday household items to size up your portions, because watching how much you eat is just as important as watching what you eat.
Breads, cereals, rice and pasta
Shrimp cocktail, wheat crackers with spicy tofu dip, walnut tarts, peanut clusters, and eggnog. . . the menu is shaping up. However, for persons with food allergies this menu might make your social gathering memorable for other reasons. Among the eight top allergy-causing foods are shrimp (and other crustaceans), wheat, soy-based foods, tree nuts (e.g. walnuts), peanuts and eggs. The other two foods are milk and fish. Symptoms of food allergies can interfere with a good time and linger long after. They include sneezing, a runny nose, shortness of breath, itching, hives, eczema, redness of the skin, and other serious breathing problems that could lead to death. Problems are commonly seen with the intestinal tract or skin, areas that can come into direct contact with the food product. So, nausea, vomiting, cramping, diarrhea, and swollen lips, mouth, or throat are most common. Not only can these symptoms vary among people, but they also can change from time to time for an individual depending on the amount of food eaten and other health conditions.
The only way to prevent food allergy reactions is to avoid the food; allergy shots aren't recommended for food allergies because they may pose a serious risk and cause breathing problems. Usually persons with food allergies are told to be good label readers to detect problem food items. However, foods served in restaurants and at parties are never labeled and might be made from recipes that are changed according to available ingredients.
If you are planning a menu to serve at a social gathering, you can help those with food allergies enjoy the festivities without feeling unsafe by following a few guidelines:
If possible, ask guests about possible allergies. People will think this is thoughtful, not snoopy.
When you don't know if your guests have food allergies (especially if the guest list is long), reconsider the need for a menu item if it contains one of the top eight problem foods.
If the recipe calls for a highly allergenic food, consider a substitution. For example, raisins or dates can replace chopped nuts.
Put place cards or labels by foods to show the ingredients, especially if the recipe includes highly allergenic foods.
Allergic reactions involve the immune system. Food intolerances are reactions to foods that don't involve the immune system; many times the cause is unexplained. Spoiled food, especially fish, an inability to digest the carbohydrate (lactose) in milk, or the presence of other illnesses can cause symptoms similar to those seen with food allergies. Thus, taking care to serve very fresh foods and having some alternatives available (such as lactose-free milk) will keep your guests healthier. However, don't let misconceptions about food allergies or intolerances cause you anxiety in menu planning. For example, only a small number of food additives have been associated with food reactions so don't go to the expense and trouble to avoid them. This would include F D & C Yellow No. 5 (tartrazine), which causes hives in fewer than one out of 10,000 people, and monosodium glutamate, which has not been shown to worsen asthma. If you know your food item contains these, simply note that on your label placed by the food item.
Want to know more about Food Allergies and Intolerances? The International Food Information Council has an excellent publication found at http://ific.org/relatives/17300.PDF .
With the holidays rapidly approaching, many families find they have members who choose to eat vegetarian fare. The question arises as to how to incorporate a festive vegetarian entree into a traditional American celebration. Perhaps the stumbling block is the term "entree." We typically think of turkey or ham as being the centerpiece of a holiday meal. In fact, many of our common holiday dishes are already "vegetarian," or can be easily modified. A simple approach might be to shift the focus from a single entree to a plethora of side dishes such as cranberries, mashed potatoes, green beans, stuffing (made with vegetable broth), etc. Then, the inclusion of one specially presented vegetarian dish, such as a butternut squash soup in grandmother's soup tureen, may result in a new tradition that all can enjoy!
Here is a recipe that may pique the appetite of even the most firmly- resolved meat eater!
Butternut Squash Soup (pumpkin may also be used)
(For a special garnish, rinse and dry the squash seeds, coat them with ฝ t. oil and bake along with the squash until brown. Sprinkle seeds on soup just before serving).
Chocolate seems to be everywhere during the holidays. The best reason to explain why so many people choose to indulge in chocolate is that it greatly appeals to our senses, due to its unique taste, smell and texture. A balanced nutritious diet can include chocolate, but keep portions small. One regular-size plain milk-chocolate bar has about 230 calories and 13 grams of fat, which is about 1/4 of the daily fat allowance for most people. Chocolate cravings are real for certain people. But bingeing on too much chocolate does not lead to feelings of comfort. And, when eaten in large amounts over time, chocolate can contribute to weight gain.
4 servings
3 cups broccoli florets
1 cup grated carrots
1 cup sliced cauliflower
1 cup chopped apple
ฝ cup sliced green onion
Asking kids to help in the kitchen may speed dinner prep; it also may improve their report card.
Encouraging children to learn about food and basic cooking skills can simplify family meals and snacks. It also can help children expand their vocabularies, learn math, and practice people skills as they learn to enjoy cooking with others.
Learning to read a recipe can help children learn new words and actions, like pinch, roll and slice. Measuring and following the steps in a recipe also sharpen children's math skills, science knowledge--why does the bread rise?--and logic.
A little effort in the kitchen may help children develop an appreciation for what it takes to put together a meal. Such togetherness often prompts relaxed conversation between parents and children, promotes independence and helps build self-confidence, too. As children master new skills, they often are eager to accept more responsibility in the kitchen.
Cooking together presents the opportunity to talk about where food comes from (like milk from a cow that lives on a farm), nutritional value (builds strong bones and teeth) and to practice food safety.
The holiday season is almost here, and the Nutrition Spotlight is here to shed some light on issues often encountered at holiday time. We highlight strategies to manage holiday eating, discuss how to avoid unwanted weight gain over the holidays, and feature tips to follow not only during Diabetes Awareness Month in November, but anytime. There's timely information on tackling food allergies when planning your holiday menus, and an article featuring K-State professor of human nutrition, Dr. Edgar Chambers IV.
It wouldn't be the Spotlight or the holidays without recipes, and we offer two delicious dishes that just happen to be nutritious. Here's hoping the Nutrition Spotlight is a useful, early holiday gift!