Archive for the ‘Internal Regulation’ Category

My Plate is My Plate

Most likely, you’ve seen USDA’s new food guide, MyPlate. I agree that it was high time to move away from the ancient pyramids. Choosing a plate as the new symbol of healthful eating makes a lot of sense. A plate suggests a meal; meals lead you to eating at regular intervals and more variety. But then come the rules telling you what and how much to put on your plate. They even tell you to “enjoy your food, but eat less.” In the end, MyPlate is the same old pyramid, just a new shape. Ellyn Satter had some advice for the policy makers (if only they would ask) in her recent newsletter.

Speaking of plates, I still hear the advice to serve food on a smaller one to help with weight loss. Like so many well-meaning suggestions, it really doesn’t work that way.

Researcher Barbara Rolls and her colleagues at Pennsylvania State University looked at the effect of plate size on food consumption.  In each of the three study variations, participants were remarkably consistent in eating the same amount whether they ate from a dinner plate or a smaller plate. Participants rated hunger and food taste as the primary influences on their food intake.

“Use a smaller plate” and “make half your plate fruits and vegetables” are two examples of  the many control messages aimed at getting you to eat less than your body needs or desires.

You have internal regulators to guide you in your food selections and amounts.  Give yourself trust messages: “My food looks appealing on a dinner plate,” “I like my fruit in a separate bowl,” “I enjoy my food the most when I ____________.”  You’ll know a trust message when you hear it–it will bring pleasure to your meal.

Rolls B, Roe L, Halverson K, Meengs J. Using a smaller plate did not reduce energy intake at meals. Appetite. 2007;49:652-660.


Beware of 100-Calorie Packs

…especially if you diet. That’s the findings of a study published in The Journal of Consumer Research.

You’ve seen 100-calorie packs in the grocery store, convenience markets and vending machines. It seems like all snacks foods are available in them. 100-calorie packs made their way into the marketplace in 2004 and peaked in 2008 when 190 new 100-calorie pack foods entered the marketplace. Their numbers are dwindling a bit now, maybe due to the recession or maybe due to less interest in portion-control products. It could be that consumers heard about this study!

Researchers at Arizona State University wondered if the smaller packs were helping people control their calorie intake, the original marketing strategy behind 100-calorie packs.

How did consumers in the study react to the mini-packs? There was no single answer. It turned out that each person’s response hinged on his or her relationship with body weight and food.  To appreciate the findings, it is helpful to know what is meant by a couple of terms:

A restrained eater is someone who resists physiological urges to eat in order to lose weight or to maintain a reduced weight. Often, restrained eaters group foods into good and bad categories and prefer to know calorie content of a food before eating it.

An unrestrained eater usually goes by internal signals that he or she has eaten enough.

Both groups, restrained and unrestrained eaters, thought of the mini-packs as diet food. All of the study participants predicted they would want to eat less if the food was in the mini-packs as opposed to normal-size packs. But when it came to eating the food, the restrained eaters ate more from the mini-packs than did the unrestrained eaters. More often than not, the restrained eaters ate all of the mini-packs available to them whereas the unrestrained eaters ate some and left some.

So what is the appeal of a little bit of food in overpriced packages? My best guess is that restrained eaters gravitate to this type of packaging for “bad” or “forbidden” foods as part of an ongoing effort to eat less overall or to control their eating of less-than-desirable food. 

This study shows us that food packaged in mini-packs doesn’t really help anyone. It doesn’t fool anyone either. People have a basic need to feel there is enough food. That just can’t happen with food served up in mini-packs.

Food security comes from having a plentiful amount of normal food offered at predictable times throughout the day. Approaching meals and snacks in this way lets you pay attention, eat as much you want, and enjoy it.


Scott ML, Nowlis SM, Mandel N, and Morales A: The effects of reduced food size and package size on the consumption behavior of restrained and unrestrained eaters. Journal of Consumer Research. 2008; 35(3):391-405.

Satter E: Hierarchy of food needs. Journal of Nutrition Education and Behavior. 2007; 39:187-188.

Eat then Tweet?

The popular social networking tool Twitter is being applied to eating. I have never tweeted so I am trying to envision how this works. The way I understand it, you eat, then you post to your Twitter page (tweet) what you ate, then you wait for your followers to reply with a tweet to tell you what they think of what you ate. This reply (re-tweet) goes out to all of your followers’ followers and pretty soon half of America knows what you ate for lunch.

It is such a popular thing to do that someone invented a Twitter-based food diary to allow you to tweet a real-time broadcast of what you just ate and the number of calories (determined by “the crowd”). The crowd includes 8,000 followers who help you scrutinize your food. Just in case the crowd can’t come up with a criticism for you, a sidebar on your Tweet What You Eat page features your own “Taboo Food List.”

Obviously, a lot of people think this is a good idea. Community support is always good, right?

Not when it comes to your food, according to the authors of a study published in 2007 in the journal Appetite. They found that dieters crave the foods they try to avoid. Forbidden foods become more desirable and lead to increased eating of those foods. Paradoxically, creating a taboo food list does not help you avoid the foods on it. Criticism from yourself and others makes you feel guilty, anxious and even depressed. With all of that going on, it is difficult to pay attention to what you’re eating and what your body needs.

Rather than tweeting what you eat, why not use the time to eat in a more relaxed manner? Begin by taking a deep cleansing breath and giving yourself permission to eat the food you have chosen. Given time, you’ll re-discover the joy of eating.

Fletcher B, Pine KJ, Woodbridge Z, and Nash A: How visual images of chocolate affect the craving and guilt of female dieters. 2007. Appetite. 48(2), 211-217.

You are your own food guide

As a registered dietitian, I am well aware that March is the designated month to promote nutrition. Dietitians everywhere pull out all the stops to remind their audiences to “eat right.” This year’s appeal has those very words spelled out with fruits and vegetables forming the letters.

Each year’s theme is a new play on MyPyramid. This updated food guide now has a stick figure climbing up the pyramid’s side to remind us of the importance of physical activity. The information in the pyramid itself is very instructional. In case your forgot, it tells you to eat your fruits and vegetables and not too much sugar and fat.

Ironically,the pyramid has become the perfect stumbling block. If you allow the pyramid to get in your way, you might stub your toe on the “servings per day” it tells you to eat. I used to trip over the way it made me feel bad about the foods I wanted. Often, people ask me, “Where does ‘xyz’ fit?” That’s a great question. Let’s say ‘xyz’ is blueberry pie. Do blueberries, baked in a pie, suddenly zoom to the top of the pyramid to be categorized as a cautionary food?

Isn’t that the trouble with guides? Too directional.

It’s the pleasure you derive from eating the foods you like that keeps pushing you along to become more and more adventurous with your food selections. According to Ellyn Satter, “The key to nutritional excellence is variety growing out of genuine food enjoyment.”

Starting with enough food is essential. Don’t go back on that–moving along requires that you maintain what you achieved at the previous levels.

Your natural inclination is to seek out variety and you will once you get over being told what to do. You are the best food guide for you.

Permission to reproduce and distribute Satter’s Hierarchy of Food Needs granted by Ellyn Satter.

6 S’s for Mindful Eating

I watched a segment of The Today Show last Friday. Meredith Vieira interviewed David Zinczenko and Madelyn Fernstrom, both authors of diet books who make frequent appearances on the show. Today’s disturbing news: not all calorie counts are created equal. Meredith opened the discussion with the questions, “Just how accurate are food labels? Who is to blame?”

The concern stemmed from a research article in the January 2010 issue of The Journal of the American Dietetic Association that revealed discrepancies between the stated and measured calorie content of commercially prepared foods. The results indicate that, in contrast to two recent reports in the media, restaurant meals and prepared meals purchased in US supermarkets do not typically contain substantially more energy than stated. Measured energy values did average 18% higher in restaurant foods and 8% higher in supermarket meals than stated, but neither was statistically significant. The study concluded that the differences “were within acceptable limits based on the federal regulations for packaged and restaurant foods.”

Meredith and guests had a grim conversation focusing on the 18 percent and the earlier media reports. I have to tell you, I had a steady stream of comments running through my mind! Here’s what Mr. Zinczenko had to say (my thoughts are in parenthesis):       

  • An 18 percent difference between what the food label says and what the package/portion actually contained “could result in 30 to 40 pounds per year.” (Weight gain to the dieter, I presume.)
  • He pleaded with the government to be as “passionate about nutrition as they are about weights and measures.” (There’s a whole lot more to nutrition than the calorie content of food.)
  • He went on to say, “Food manufacturers are like teenagers whose parents are away.” (Huh?)

 I saw a glimmer of hope when Ms. Fernstrom suggested that the consumer be a “mindful eater.” I briefly fantasized that she was about to tell everyone to abandon calorie counting and instead, to pay attention to your body’s signals of how much to eat. But alas, she went on to recommend, “If it looks like more than 500 calories—if it looks like way too much—don’t eat it.”

As I snapped back to reality, it was clear that Ms. Fernstrom operates in the weight-centered paradigm. Yet her language—out with the “diet” word and in with the “mindful eater” term—is confusing. She may be straddling paradigms. Perhaps she knows the truth: dieting rarely results in long-term weight loss.

The health-centered paradigm uses the term “mindful eating” to describe the manner in which you eat which has nothing to do with judging or controlling amounts. These 6 S’s* (pronounced “successes”) capture the essence of mindful eating:

  1. Stop dieting. It is not possible to pay attention to your body’s needs when you are restricting calories.
  2. Stay well fed. Provide yourself with reliable eating times. Eat 3 meals and a snack or two as needed.
  3. Say it’s OK. Give permission to eat by saying, “It’s OK to eat this.” When you give permission to eat, you inherently give permission to stop as well.
  4. Savor your food. Pay attention to colors, textures, tastes and smells. Chewing releases the aromas and flavors for maximum enjoyment.
  5. Stay present when eating. Avoid multi-tasking. Take a deep cleansing breath before eating. When you are centered and paying attention, you are more aware of the changes in your hunger that signal when you are done with eating.
  6. Satisfy your need. Make sure you have eaten enough to satisfy your hunger and your appetite. This will vary from meal to meal depending on how much food your body needs and how delighted your senses are with the food.

It’s okay to be critical about what you hear the “experts” saying. You are the expert when it comes to feeding yourself.


  • Urban LE, Dallal GE, Robinson LM, Ausman LM, Saltzman E, Roberts SB. The accuracy of stated energy contents of reduced-energy, commercially prepared foods. J Am Diet Assoc. 2010; 110:116-123.
  • Tribole E, Resch E. Intuitive Eating: A Recovery Book for the Chronic Dieter.  New York: St Martins Press; 1995.
  • Satter E: Secrets of Feeding a Healthy Family: How To Eat, How To Raise Good Eater, How To Cook. Madison: Kelcy Press; 2008.

*Adapted from “6 S’s for Mindful Eating” by Esther Park, MS, RD.

New Year’s Resolution: Live Well

We’re fast approaching the New Year when many people make resolutions to turn over a new leaf, improving some aspect of their lives. Eating and exercise habits often top the list of resolutions. If they’re on your list, consider making this resolution each day of the new year:        

      Today, I will try to feed my body when I am hungry.* Your body needs refueling several times a day. Identify a pattern of meals and snacks that works for you.

      Today, I will try to be attentive to how foods taste and make me feel.*  Giving permission to eat allows you to slow down and enjoy the foods that bring you pleasure.

      Today, I will try to choose foods that I like and that make me feel good.*  Letting your appetite guide your food choices will ensure that your mouth is satisfied as well as your stomach.

       Today, I will try to respect my body’s signals of fullness.*  Eat as much as you want.  You’ll know when to quit—when you are pleasantly filled-up. 

       Today, I will try to find an enjoyable way to move my body.*  It’s easier to maintain an active lifestyle when you enjoy what you’re doing.

       Today, I will try to look kindly at my body and to treat it with love and respect.Your body is the way it is and it’s okay.  Wearing stylish clothing that fits, being well groomed and taking care of your looks projects a positive image to others and to yourself. 

Happy New Year!

 *Live Well Pledge (in bold) is an excerpt from Health at Every Size: The Surprising Truth About Your Weight  © 2008 by Linda Bacon. May be freely distributed, provided that it remains in its entirety and this copyright message appears.

The Cruise Mentality

You might wonder why the topic of a cruise comes up right now when the temperatures have barely dipped below freezing. Shouldn’t we wait to dream of going on a cruise until the dead of winter, when the mercury falls below zero and goes into a holding pattern? The thought of a cruise comes to mind because of the upcoming season of food. Let me explain.

About three years ago, I was preparing to go on a cruise—my one and only excursion on an ocean liner. I heard words of caution from nearly everyone. The advice was not about being sure to use enough sunscreen, nor was it a tried and true cure for motion sickness.

The main thing on everyone’s mind was the FOOD. There’s so much of it and it is all so GOOD! And it was true—there were gourmet restaurants serving six-course dinners every evening, round-the-clock buffets, sandwich shops by the pool, and even a sushi bar.

After that trip, I coined the term “the cruise mentality” to refer to a way of thinking when you find yourself in the midst of an abundance of food. This is a great time of year to adopt this mindset. From the stashes of Halloween candy (okay, maybe that’s not really delicious but there usually is a lot of it), to the Thanksgiving feast and leftovers, to just about every day in December, good food—familiar and delicious—abounds.

Why would an abundance of food ever be a problem? The trouble is not with too much good food but from the rules about what and how much to eat. Categories of good foods and bad foods; portions in easy-to-remember dimensions (size of a deck of cards; size of your palm–wait, does that include my fingers?; no bigger than a tennis ball; etc); warnings about harmful food combinations–all these rules lead to eating anxiety.

Be assured, it is possible to be calm around food, even when it’s plentiful and scrumptious. Here’s how:

  1. Begin by giving yourself permission to eat anything you want.
  2. Select the foods that are most appealing. Take plenty—it’s important for your plate to look pleasing and generous.
  3. Savor every bite until you have had enough.
  4. Stop eating knowing there is plenty of deliciousness whenever you are hungry again.

 “The cruise mentality” assures you that you know what and how much to eat in all situations, even when there is an abundance of appetizing food. Trust yourself and, by all means, enjoy!

French Foodie Flick

Julie_and_juliaIf you haven’t seen Julie and Julia yet, I recommend it. I saw it twice–in the same weekend. Once with my hubby and once with my cooking friends. Meryl Streep captured the essence of Julia Child. I could see and feel Julia’s passion about food.

Julia was a foodie long before her training at Cordon Bleu and opening her own cooking school, L’Ecole Des 3 Courmandes. It was her love of food that led to her career as a gourmet, making French cuisine accesible to “the servantless American cook.” That would be me!

French cooking is high on flavor. The French strike a perfect balance when it comes to great tasting food–and you can too. Here’s how it works:

  • Excellent flavor leads to pleasure.
  • Pleasure allows you to tune-in to each bite, savoring the texture, flavor and aroma.
  • Over-indulgence isn’t necessary when you freely offer yourself flavorful food.

Mediocrity may leave you wanting for more. Notice what happens when you settle for something to eat that isn’t what you were craving. Do you eat less than you desire, but keep munching trying to find that certain somethng that really hits the spot?

So you say, “I can’t cook gourmet for all of my meals.” Not every meal has to be bon vivant. But every meal can offer you something you are excited about. Sometimes your meals will be ho-hum and you have to make do. That’s okay–eat enough to get by and plan to have something tasty and delicious at your next meal.

If you get in a rut and can’t think of a thing to make for dinner, here are some ideas to put you back on track:

  • Pick up a food magazine at the newstand. They feature seasonal recipes and usualy have great pictures to entice you.
  • Borrow a cookbook from the library.
  • Tune-in to a cooking show. I particularly like PBS’s America’s Test Kitchen. A friend told me that she and her daughter like the Food Network’s Barefoot Contessa because Ina Garten makes simple dishes and instructs in a calming manner.
  • Take a cooking class through your local community education program, community college or university. Check around–there may be a local entrepeneur offering cooking lessons.

And that entrepeneur just may be another Julia Child. Can you imagine? Enrolling in a cooking class in 1950’s Paris and having Julia as your instructor?! L’Ecole Des 3 Courmandes, the name of Julia and friends’ school, translated is “The School of the 3 Happy Eaters.” Now that’s a place I would enthusiastically enroll. Bon appetit!

Toddlers do it, so can you

I love to watch toddlers eat. If I had my druthers, I would choose a table in a restaraunt with a  view of a little guy or gal eating. They are perfect examples of normal eaters.

How do I know this? Because when he feels hunger coming on, he let’s everyone know! He sounds the signal, whatever he has found that works. For my son, it was shaking the high chair. For my daughter, it was pointing at the cupboard. Some kids know other ways of communicating. If the parent doesn’t respond, the signal gets louder. Young children are very certain of when they are hungry and need food.

Next, the responsive parent sits them down with some food in front of them. Often the toddler will pick and choose what he wants to eat. The rest will be left untouched or, more dramatically, go over the side. Even though there is food left, the toddler may want more of whatever it was he found to be tasty. Terrific–he knows his appetite!

All of a sudden, the determined eater just stops. Wants no more. Demands to get down. Throws a fit! No matter what the parent does, he won’t eat another bite. You gotta love it. The toddler is full and knows it.

Call it satiety, the very thing that many adults want to rediscover. Trust me, and yourself–it’s still there.