Friday, April 04, 2008
Diet & Nutrition
When it Comes to Meals, Mom was Right
By Carolyn O'Neil
Cox News Service
ATLANTA
Show Mom a little love, because after years of nutrition research, looks like she was right all along! Hey, even her fashions are back. You didn't think you were the first to wear platform shoes and a wrap dress, did you? Much of Mom's common sense advice on what to eat and when has passed the test of time and earned support from nutrition experts. So, in celebration of mothers (and grandmothers) on a mission to get us to eat right, here are some retro rules. Expanding beyond the ever-popular parental plea to "eat your vegetables, " they hold just as true today as they did when you were a kid - maybe even more so, now that you're all grown up and have to step up to the plate, so to speak, and take responsibility for your meals.
1. Eat your breakfast | When Mom said breakfast was the most important meal of the day, she was right on target. Turns out eating in the a.m. may slash your risk of weight gain by as much as 50 percent!
2. Clean your plate | If you eat a decent meal, chances are you won't be hunting for snacks all afternoon or staring into the refrigerator later on tonight. Of course, the plate must be filled with the right foods.
3. Pay attention to what you're eating | Whether you're watching TV or checking e-mail, mindless munching can lead to overeating. Make the meal the main event.
4. Don't spoil your appetite | Stick to some kind of food schedule. If you are hungry way before dinner time, maybe you should have eaten lunch. And if you devour a smorgasbord of cheese and crackers before dinner, snacking research shows that you may be full, but chances are you'll still eat your whole dinner out of habit.
5. Don't wolf it down | Take time to savor the flavors on your plate. You're dining, not hooking on a feed bag. And the faster you eat, the more you are likely to consume; that's the key to winning a pie-eating contest, not losing weight.
6. Don't fill up on junk food | Salty, sweet, crunchy and full-of-nothing-but fat-sugar-and-calories junk food sure tastes good going down. But it crowds out nutritious foods, and you'll end up feeling like junk.
7. Don't be afraid to try new foods | Try it, you might like it. Or you might not. It's a taste test, not a commitment. Besides, the more variety in your diet, the more types of nutrients you'll get. And, let's face it, variety is a good thing.
8. Don't eat dessert until you finish your dinner | Don't fill up on high-fat, sugary foods that lack healthy nutrients before you get your fill of the real thing. Eat your vegetables and whole grains first, then move on to the cake.
9. Learn to share | The simplest and most effective way to cut dessert calories or any splurge dish by 50 percent is to split it with a friend! Mealtime Math 101.
10. Go outside and play | Lying around after a big meal is the worst thing you can do. Even if it means leaving the dishes in the sink, head outside for some fresh air and a walk. Walking's one of the reasons French women stay slim.