MATC Matters

The average American eats three meals and two snacks a day. That hasn’t changedmuch since nationwide surveys started in the early 1970s.

What’s changed - along with our apparently inflatable national waistline - is how much we eat per snack and per meal. Surveys suggest that we’re eating more in ounces, in calories, and in calories per ounce (calorie density).

No surprise there. How many 500 calorie scones, muffins, and Danish pastries can we grab on the way to work before it starts to show?

In surveys that ask people what they eat, “the lower the calorie density, the lower the incidence of obesity,� says Barbara Rolls, chair of Nutritional Sciences at Pennsylvania State University.

In her two‑day studies, people ate 24 percent fewer calories when offered foods with lower calorie density (for example, a lower‑fat, less‑cheese pizza with veggies on top). “And when we offered lower‑calorie‑density food in small portions, they reduced their calories by 30 percent - that’s over 800 fewer calories a day,” adds Rolls, who is the author of Volumetrics (Harper‑Collins,2000).

In other words, trade the chips, candy, cookies, and other junk for apples, peaches, pears, carrots, red pepper slices, and other fresh (not dried) fruits and veggies.

“Fruits and vegetables are key players in lowering calorie density,” says Rolls. In fact, she adds, “people who eat more fruits and vegetables can get away with eating a higher‑fat diet and still be lower in body weight, because the water in fruits and vegetables dilutes the calorie density.”

And if you can afford the calories, think nuts. Nut eaters have a lower risk of heart disease, in part because the polyunsaturated fats in nuts help lower LDL (”bad” cholesterol. You can have almonds on Monday, pistachios on Tuesday, walnuts on Wednesday, etc.

Remember: “Whenever you can, try to get extra fruits and vegetables into your day,” says Rolls. “Tuck them into casseroles, sandwiches and pizza, and keep your favorites on hand to turn to when you get the munchies.”

This information is not intended to replace professional medical advice. Please consult your physician with any concerns you might have regarding this information.

Sources: The Center for Science in the Public Interest Volume 34, Number 1, Jan/Feb 2007. American Journal of Clinical Nutrition 2006; 84:1215 Am. J. Clin. Nutr. 2006; 83:11 British Medical Journal 1998; 317:1341

If you have questions, contact Cindi Rutten, Employee Health & Wellness coordinator at 243‑4133.