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Aug. 11

7 reasons to add blueberries to your diet

Below is my blog post for Huffington Post.

You can also read it HERE.

As a nutritionist, I love recommending blueberries to my clients. And I regularly eat them as well. Blueberries are healthy, low in calories, versatile, and taste great. You can throw a handful of blueberries into your yogurt, add them to a salad, or microwave frozen blueberries and eat them warm (they taste like the filling from blueberry pie — yum).

Here are seven reasons to add blueberries to your diet.

1. Blueberries are relatively low in calories.
A 1-cup serving of blueberries contains 80 calories.

2. Blueberries are chock full of nutrients.
Blueberries contain the antioxidant vitamin C, manganese, and are full of fiber, with nearly 4 gram of fiber per 1 cup serving.

3. Blueberries may promote cardiovascular health.
Blueberries contain a category of phytonutrients called polyphenols which have antioxidant and anti-inflammatory properties and can contribute to heart health and a reduction of other chronic diseases. Blueberries may also help lower blood pressure. A study conducted on obese subjects with metabolic syndrome, found that those who consumed a blueberry beverage over an eight-week period had a decrease in their blood pressure when compared to those who consumed a placebo beverage.

4. Blueberries may improve insulin sensitivity.
study found that drinking blueberry smoothies helped pre-diabetic obese adults improve insulin sensitivity. Anthocyanins, compounds in blueberries that give them their blue hue, contain antioxidant properties, which may contribute to improved insulin sensitivity.

5. Blueberries may contribute to brain health and improve cognitive function.
study found that object memory loss that occurs normally with aging can be not only prevented but also reversed by feeding older rats blueberries. Furthermore, the improvement persisted for at least a month.

6. Blueberries may help fight cancer.
Blueberries contain the antioxidant anthocyanins which may play a pivotal role in reducing the risk of cancer. Further, recent research has demonstrated that breast tumor growth can be reduced in mice supplemented with blueberries.

7. And finally, blueberries taste great.

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Jul. 31

FDA to update food label serving sizes

Below is my blog post for Huffington Post “FDA to update food label serving sizes.”

You can also read it HERE.

FDA (Food and Drug Administration) is seeking public comment on the proposed revisions to the food labels (NOTE: deadline August 1).

You can still comment on the following:

1. Serving Sizes: Docket FDA-2004-N-0258

2. Nutrition and Supplement Facts Label: Docket FDA-2012-N-1210

Below are my comments on FDA’s proposal to update the serving sizes.

Dr. Margaret Hamburg
Commissioner
Food and Drug Administration
10903 New Hampshire Avenue
Silver Spring, MD 20993

Re: Food Labeling: Serving Sizes of Foods That Can Reasonably Be Consumed at One-Eating Occasion; Dual-Column Labeling; Updating, Modifying, and Establishing Certain Reference Amounts Customarily Consumed; Serving Size for Breath Mints; and Technical Amendments; Docket No. FDA-2004-N-0258 (Formerly Docket No. 2004N-0456)

Dear Commissioner Hamburg:

I strongly support the United States Department of Health and Human Services (HHS), Food and Drug Administration’s (FDA) proposal to revise the Reference Amounts Customarily Consumed (RACCs) for certain food and beverage products. I have been researching trends in growing portion sizes as well as educating clients and students on understanding information about food label serving sizes and the relationship between portion sizes, calories, and weight management.

Below I make the following points:

I. I strongly support the FDA’s proposal to revise the Reference Amounts Customarily Consumed (RACCs) for certain products;
II. FDA should revise serving sizes for additional foods;
III. FDA should pro-actively address concerns about the possible unintended consequence that some consumers view serving sizes as portion recommendations.
IV. FDA should require that serving size information be displayed in ounces instead of gram weights.
I appreciate the chance to comment. I urge FDA to expeditiously finalize this rule, as well as the companion proposal regarding revisions to the Nutrition Facts Panel.

I. I strongly support the FDA’s proposal to revise the Reference Amounts Customarily Consumed (RACCs) for certain products.

I strongly support the FDA’s proposal to revise the serving size for certain foods and beverages to reflect the way Americans eat today. Labels that list the nutrition information for outdated serving sizes may be deceptive to consumers, and I commend FDA for its recognition of the need to revise the RACCs for specific foods. I also commend FDA’s proposal to require that packaged foods and drinks typically consumed in one sitting be labeled as a single serving, and that manufacturers declare the calorie and nutrient information for the entire package.

As FDA notes, the original RACCs were established using U.S. Department of Agriculture (USDA) survey data from 1977-1978 and 1987-1988. Consumption patterns have changed over the past few decades. For example, on average, American adults aged 20 and older consumed 240 more calories per day in 2009-2010, when compared to levels in 1971-1975, mostly due to increased portion sizes of foods and beverages.

The portion sizes of commonly consumed foods have increased considerably since the late 1970s; one reason for the increase in obesity rates may be that people are eating larger food portions, and therefore, more calories. The trend toward growing portion sizes has been observed for packaged foods and drinks as well as energy dense foods served in the highest selling takeout places, restaurants and fast-food outlets. Many food portions are now two to five times larger than their original size.

II. FDA should revise serving sizes for additional foods.

Using consumption data from the most recent National Health and Nutrition Examination Surveys (NHANES), 2003-2008, the agency proposes to modify an existing RACC if the median consumption increased or decreased by at least 25 percent, compared to the RACC established in 1993. The FDA states that it also took into account other factors when deciding to modify an existing RACC, including information from citizen petitions, industry comments, and market trends. I urge the FDA to consider:

• Pegging the proposal to set new RACCs only for changes of 25 percent or greater neglects some categories that deserve re-evaluation due to their impact on public health. Under the law, FDA is required to define the reference amounts for foods based on the amount of food customarily consumed. See Pub. L. 101.9(b)(1); 58 F.R. 44039 et seq. Therefore, I urge FDA to update the RACCs based on actual food consumption data as opposed to allowing for a 25% or greater change

III. FDA should pro-actively address concerns about the possible unintended consequence that some consumers view serving sizes as portion recommendations.

I recognize that the RACCs used to calculate serving sizes are required to be based on the amount of food people customarily consume, and are not recommended amounts of food to eat. However, given the likelihood of confusion among some consumers, I strongly recommend that the FDA include clarifying language on the label by either: 1) denoting the serving size provided as a “typical” serving size or 2) including a footnote to clarify that “the serving size is based upon the amount typically consumed, and is not a recommended portion size.”
Other ideas for communicating a similar distinction should also be tested in consumer research by the agency. I also support additional education efforts to increase consumer understanding of the meaning of the change in serving sizes, as FDA suggests in its proposal.

IV. FDA should require that serving size information be displayed in ounces
instead of gram weights.

From my experience as an educator and clinician, few people understand the meaning of gram weights, as we do not rely on the metric system in the U.S. While I applaud listing food amounts in common household measures ( cups, tablespoons) as well, I urge the FDA to require that serving size information be displayed in ounces instead of gram weights. The term “ounces” as opposed to “grams” is used by USDA’s MyPlate.gov and is also more easily recognizable to US citizens.

References

Food and Drug Administration, Food Labeling; Serving Sizes, Jan. 6, 1993, 58 FR 2229, at 2236-2237.

Ford ES, Dietz WH, “Trends in energy intake among adults in the United States: findings from NHANES. Am J Clin Nutr 2013;97:848-53.

Young LR , Nestle M. Reducing Portion Sizes to Prevent Obesity: A Call to Action. Am J Prev Med 2012;43:565-568.

Young LR, Nestle M. The contribution of increasing portion sizes to the obesity epidemic. Am J Pub Health 2002;92:246-249.

Nielsen SJ, Popkin BM. Patterns and trends in food portion sizes, 1977-1998. JAMA 2003;289:450-453.

Young LR. The Portion Teller Plan. New York, NY: Three Rivers Press, Random House, 2005.

Young LR, Nestle M. Expanding portion sizes in the US marketplace: Implications for nutrition counseling. J Am Diet Assoc 2003;103:231-234.

Food and Drug Administration, Food Labeling: Serving Sizes of Foods That Can Reasonably Be Consumed at One-Eating Occasion; Dual-Column Labeling; Updating, Modifying, and Establishing Certain Reference Amounts Customarily Consumed; Serving Size for Breath Mints; and Technical Amendments, Mar. 3, 2014, 79 FR 11990, at 12008 (hereinafter, 79 FR at _______).

Juan W, “Memorandum to file: Consumption estimates for foods for infants and children 1 through 3 years of age and for the general food supply for individuals ages 4 years and older in the United States by general category and product category using data from the National Health and Nutrition Examination Survey, 2003-2008 (NHANES 2003-2008) compared to the 1993 RACCs, and Proposed Changes to RACCs.” Feb. 11, 2014.

79 FR at 12007.

US Department of Agriculture. MyPlate. Washigton, 2011. www.choosemyplate.gov

Lisa R. Young, PhD, RD, CDN

Author, The Portion Teller Plan (www.portionteller.com)
Nutrition Consultant/Registered Dietitian in private practice
Adjunct professor of nutrition, Dept of Nutrition, Food Studies, and Public Health, New York University

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Jul. 23

5 healthy foods you can easily overeat

Below is my blog post for Huffington Post “Portion alert: 5 healthy foods you can easily overeat.”

You can also read it HERE.

As a nutritionist, I counsel many clients who know what foods to eat to lose weight and be healthy. However, even the most educated of consumers may have trouble determining how much to eat of these foods. It is possible that eating too many of even the right foods can prevent you from losing weight. Hence, the need for a reality check and tips for portion control!

Here are five foods that are easy to overeat along with my suggestions.

1. Ready-to-eat cereal.

We know to stay away from sugar-sweetened cereals and choose a cereal where the first ingredient is a whole grain. However, pouring your healthy whole grain cereal into an oversize bowl can often spell disaster. It is a bigger problem for dense cereals like granola. In fact, it is easy to consume several hundred calories of granola in one sitting without realizing it.

As I discuss in my book The Portion Teller Plan, I advise clients watching their weight to eat approximately one ounce of ready-to-eat cereal. A one ounce serving of cereal can range in volume from ¼ cup of granola to approximately 1 cup cereal flakes to 2 cups puffed wheat.

My tip: It is important to read the food label and measure out the volume of cereal you plan to eat before pouring it in your bowl.

2. Nuts

Nuts are healthy. They contain healthy fats and also help us to feel full. However, it is easy to eat too many nuts. Especially if you are eating them straight from an oversize jar or at a bar when having a drink with a friend.

The recommended serving of nuts to eat is 1 ounce. That translates into a handful (a golf ball’s worth) or the amount that can fit into an Altoids tin.

My tip: When home, I suggest portioning out several servings worth and placing them in baggies to avoid over-nutting.

3. Olive oil.

We hear that a green salad drizzled in olive oil is healthy. This is true. After all, greens are super nutritious and olive oil contains monounsaturated heart healthy fat. But… olive oil still contains calories, at least 100 calorie per tablespoon.

The recommended serving of olive oil or an olive oil based salad dressing is 1-2 tablespoons, an amount that will fill a shot glass. When eating out, we are often served a salad with at least 4 tablespoons of salad dressing!

My tip: Next time you order a salad out, ask for the dressing on the side.

4. Hummus

Hummus, or chick pea dip, is a super healthy snack. Hummus contains protein and healthy fats. Fresh veggies dipped in hummus makes for a great snack. However, it is easy to overdo it, especially if you buy the jumbo tubs of hummus or if you are nibbling at a cocktail party.

I suggest eating approximately 2 tablespoons worth of hummus as a snack. This looks like a walnut in a shell.

My tip: Add baby carrots, celery, and red pepper for crunch, volume, and a boost of nutrients.

5. Fresh squeezed orange juice

I’ve written previously I suggest swapping a glass of juice for an orange. You will gain fiber and the mere fact that you are chewing your food helps you consume fewer calories. but fresh squeezed OJ can be healthy. However, it is easy to guzzle down a pint’s worth in the blink of an eye. Especially since it is hard to buy a smaller size.

The suggested serving size for juice is 4-6 ounces. That is approximately half a glass worth.

My tip: Next time you buy a pint of fresh squeezed juice, share it three ways or save the rest for another day.

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Jun. 27

Court rejects NYC portion cap for sugary drinks

Below is my blog post for Huffington Post “Court rejects NYC portion cap for sugary drinks.”

You can also read it HERE.

New York City lost its final appeal to limit the sale of sugary drinks larger than 16 ounces.

In a 20-page report, the New York State Court of Appeals issued its final decision on the Portion Cap Ruling. Justice Pigott wrote:

We hold that the New York City Board of Health, in adopting the “Sugary Drinks Portion Cap Rule,” exceeded the scope of its regulatory authority. By choosing among competing policy goals, without any legislative delegation or guidance, the Board engaged in law-making and thus infringed upon the legislative jurisdiction of the City Council of New York.

The Portion Cap Ruling, commonly known as the soda ban, was to restrict the sale of sugary drinks larger than 16 ounces in restaurants, movie theaters, sports arenas and delis.

The decision is disappointing and a defeat to public health advocates urging the government to curb the sale of oversize sugary drinks thought to be a major contributor to America’s obesity crisis.

Dr. Mary Bassett, the commissioner of health for the city, issued the following statement:

Today’s ruling does not change the fact that sugary drink consumption is a key driver of the obesity epidemic, and we will continue to look for ways to stem the twin epidemics of obesity and type 2 diabetes by seeking to limit the pernicious effects of aggressive and predatory marketing of sugary drinks and unhealthy foods.

Mayor Bill De Blasio also expressed his disappointment in the court’s decision. As written in Capital New York:

“We are extremely disappointed by today’s Court decision that prevents the city from implementing a sugary drink portion cap policy,” de Blasio said in a press release. “The negative effects of sugary drink over-consumption on New Yorkers’ health, particularly among low-income communities, are irrefutable.”

As a nutritionist and portion size advocate, I too was disappointed with the court’s decision.

Portion sizes have grown exponentially over the years and rates of obesity have skyrocketed. In the 1950s, a soda at McDonald’s was 7 ounces; today, the company sells a quart-size soda nearly five times larger than its original size. KFC sells a half-gallon size with nearly 800 calories.

As I told Food Navigator USA:

From a consumer perspective, this was not about banning soda. This was about how much is reasonable for one person. There are a lot of factors that contribute to obesity. One very major one is the fact that what used to be a normal size is now called “mini.”

Indeed, we need to change our food environment if we want to reduce obesity rates and encourage consumer to select healthier food choices. That means selling smaller size portions of foods and drinks that provide no nutritional value. In my opinion, curbing the sizes of sugary drinks was certainly a good place to start.

I applaud the health department’s efforts and hope that we can all work together to promote a healthier food environment for our children to grow up in.

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Jun. 25

5 Ways to Build a Better Burger

Below is my blog post for Huffington Post. “5 Ways to Build a Better Burger.”

You can also read it HERE.

Summer is the season for barbecues. That often means burgers and hot dogs. As a nutritionist, I suggest limiting our intake of red meat and processed foods. However, if you want to indulge in an occasional burger, here are five ways to build a better one.

1. Top your burger with sliced tomato.

Instead of using ketchup, opt for fresh tomatoes, which are low in calories and sugar and contain the antioxidants lycopene and vitamin C.

2. Add fresh avocado to your burger.

Instead of adding mayonnaise to your burger, try adding several slices of fresh avocado instead. Not only is avocado moist and delicious, it offers up health benefits as well. A UCLA study found that eating one-half of a fresh medium Hass avocado with a lean burger, rather than eating a burger alone, may curb the production of compounds that contribute to inflammation. Inflammation is a risk factor that may be associated with heart disease. An added benefit to eating avocado is that it contains heart-healthy monounsaturated fat and the antioxidant vitamin E.

3. Choose a whole wheat bun.

Instead of grabbing for a white bun, use a whole wheat bun instead. A whole wheat bun is more nutritious, boosting your fiber intake and your intake of vitamins and minerals including magnesium and folate. Current guidelines suggest that we limit our intake of refined grains and choose whole wheat products instead.

4. Go single.

Watch your portion size by choosing a single hamburger patty instead of the double and triple burgers we so often see at fast-food chains. Indeed, a double burger will give us twice the calories and fat as would a single burger.

5. Try a veggie burger.

Eat a bean-based veggie burger instead of a regular hamburger. Bean and legumes are a great plant based protein while also contributing to heart health. Not only do veggie burgers taste great, they are rich in soluble fiber and devoid of saturated fat and fairly low in calories.

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Jun. 9

Maintain a Healthy Lifestyle While Traveling

Below is my blog post for Huffington Post. “How to maintain a healthy lifestyle while traveling.”

You can also read it HERE.

This is the season for traveling and summer vacations. While we often do lots of research to find a great travel destination, we often do not have a plan to stay healthy while we are away.

As a nutritionist, I spend a lot of time this season teaching clients how to stay healthy, lose weight, and keep it off while enjoying summer vacations. I also enjoy traveling for fun and travel for work as well, so I am always fine tuning simple strategies to maintain a healthy lifestyle while being out of town.

Here are five simple and painless strategies to implement while taking on your next trip.

1. Drink a lot of water.

Staying hydrated is very important while traveling. Often, especially when flying, you may feel sluggish and fatigued due to dehydration. People also mistake feeling hungry when they are really just dehydrated. Keep a bottle of water handy while traveling. If you are going to an exotic location, find out in advance about the safety of drinking the tap water and then plan accordingly. If you are taking a road trip or a bike trip, always keep some water on hand.

2. Watch your diet.

Be mindful of what and how much you eat. As I tell clients, vacations are not a time to begin a diet. It is also not a time to go completely overboard. I suggest enjoying the local cuisine but do not overdo it. Planning in advance helps a lot. Identify the local cuisine that you want to try and plan your eating around that. If you want to enjoy local pasta in Italy, for example, skip the bread. An occasional alcoholic drink is also okay, but best to enjoy a glass of wine with dinner as opposed to on an empty stomach. When it comes to food and drink, think moderation.

3. Eat plenty of fruits and veggies.

One of the easiest ways to keep your eating plan in check and to avoid going overboard is to be conscious of including fruits and vegetables in your daily diet. I suggest incorporating a fruit or vegetable at each meal. Try to include a fresh fruit serving in the morning with breakfast or as a mid morning snack, and include some kind of vegetable dish with lunch or dinner. It can be a fresh salad, a cooked vegetable, or a healthy soup option.

4. Eat structured meals.

Eating structured meals is one of the best ways to keep your diet in check. Try for a healthy breakfast including some protein to keep your blood sugar in check. A Greek yogurt with fruit, eggs with whole wheat toast, or whole grain toast and peanut butter are some good choices. Try to skip the pastries, especially in the morning. Do not skip lunch. If you are on the run, be mindful to sit down and enjoy a healthy lunch even if it is a quickie. A salad with grilled fish or tofu, a turkey sandwich, or a veggie burger is a good choice. If you want to indulge in the local cuisine, that is ok on occasion, but think portion control. And skip the fried foods. Finally, don’t go totally overboard at dinner.

5. Get active.

One of the best ways to explore a new location is to walk, walk, and walk. Be sure to pack comfortable walking shoes so that you can get plenty of exercise. Other types of exercise, such as swimming and biking, are also great, especially in summer months. Find out if there is a pool where you are staying, or better yet, if possible, book a hotel with a pool. Regardless of what exercise you choose to do, the most important point is to incorporate it into your day and do it.

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May. 20

Smart snacks that can help you lose weight

Below is my latest blog post for Huffington Post “5 smart snacks that can help you lose weight.” You can also read it HERE.

As a nutritionist doing counseling on healthy eating and weight loss, clients often ask me about if they can include snacks in their diet and exactly what constitutes a healthy snack. Many people — especially dieters trying to shed pounds — are under the impression that snacking is not a good idea when trying to lose weight, but this isn’t the case. The truth: it depends on what you are snacking on. Oftentimes, snacking is a good thing, as it could satiate you until your next meal and prevent you from overeating at dinner.

I tend to suggest including a reasonably portioned snack that contains a mixture of carbohydrates, protein and healthy fat. Doing so will sustain you and help you feel full for a longer period of time, without breaking the bank calorically. Below I suggest smart snacks that you may want to add to your eating plan, which may actually help your weight-loss efforts while contributing to your overall health.

1. Greek-yogurt parfait
Try blending a Greek low-fat yogurt with a mix of strawberries and bananas topped with 2 tablespoons ground flaxseed. This is a great snack as it will provide you with a blend of protein, carbohydrates and healthy fats. The flaxseeds will provide you with heart-healthy, omega-3 fats, while the fruit will provide a boost of fiber that will keep you full for longer.

2. Veggies and hummus
Mix your favorite veggies with 2 to 3 tablespoons hummus. When it comes to veggies, try to get a blend of colors to maximize your nutrients. Some of my favorites are red peppers, carrots, cucumbers and broccoli. This is a smart snack as the veggies are low in calories and high in fiber and nutrients including antioxidants while the hummus contains a blend of healthy fat and protein.

3. An apple with nut butter
Slice an apple and add a tablespoon (3 teaspoons) of your favorite nut butter — almond or peanut butter taste great. The fruit contains few calories and lots of fiber while the nut butter will provide you with a blend of protein and healthy fat, which will sustain you for a while. Because nut butters are high in fat, and therefore, calories, it is important to watch your portion.

4. Whole-grain crackers with part-skim cheese and sliced tomato
Choose your favorite whole-grain crackers and include a serving (up to 1 ounce) with your favorite part-skim cheese. Some examples include: 2 to 3 rye crisps topped with part-skim cheddar cheese and sliced tomato. You can also modify this to include a “fun” serving of whole grain such as 3 cups air-popped popcorn (yes, 3 cups!) or three-quarters of a cup whole-wheat pretzels and add a part-skim mozzarella stick and a few cherry tomatoes. The whole-grain serving is high in fiber and low in fat, while the cheese provides protein, calcium and some fat. The tomato gives you a healthy dose of vitamin C and the antioxidant lycopene.

5. Your favorite vegetable bean soup
I am a soup lover and I must confess that I include soup in my diet even in the hot summer months. Soup makes for a great snack, as it is filling and you tend to eat it more slowly than you would a crunchy snack, especially if it is hot. Bean soups are a great choice, as they contain the perfect blend of protein and carbohydrates and plenty of fiber. Some healthy choices include a bowl (12 ounces) of lentil soup, split-pea soup or white-bean soup. Instead of waiting until you join your dinner companion at a restaurant and ordering soup as an appetizer, if you are hungry in the late afternoon, have the soup as a snack and it will sustain you for several hours.

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May. 4

5 Easy Weight Loss Tips That Really Work

Below is my latest blog post for Huffington Post, 5 Easy Weight Loss Tips That Really Work.

You can also read it HERE.

As a nutritionist, I often get clients at this time of year concerned about summer — fitting into a bathing suit, getting some new clothes and navigating holiday eating and parties. I am not a fan of rigid diets, which restrict entire food groups for a short time, but rather I advocate for healthy eating and developing simple strategies which clients trying to lose weight can stick to for the long haul.

Below are simple strategies, which I have seen work for clients trying to lose weight in time for summer and more importantly, help them keep it off and be able to enjoy meals and treats with family and friends.

1. Make smart swaps.
I am a big fan of offering clients simple substitutions for their favorite foods rather than cutting foods out entirely and leaving them at a loss for what else they can include in their eating plan. As I previously wrote here: “What I have found in my private practice is that small action-oriented steps and simple substitutions tend to work a lot better.”

For example, drinking seltzer instead of soda and starting your day with bran cereal or a Greek yogurt instead of a doughnut or an oversized muffin can make a huge difference in terms of both losing weight and eating healthfully.

2. Keep a food diary
I recommend that clients keep food diaries, at least for a month or so. Writing down what you eat helps raise your awareness about exactly what and how much you are really eating. It is an excellent behavioral tool to help you practice eating mindfully. And these days, there are so many ways to keep food records. You can stick to the old-fashioned way of writing down your food habits in a spiral pad; you can keep records in your computer or iPad; or you can download an app for your smart phone.

3. Stick to regular meal times.
One way to avoid overeating is to eat at regular intervals throughout the day and not skip meals. If you are not that hungry on a particular morning for example, it is okay to eat a smaller breakfast rather than eat nothing at all. It is best not to allow yourself to get too hungry that you will just “let yourself go” and grab anything you can find.

4. Choose single servings.
Research has found that single-serving packages can help overweight individuals lose weight. I often recommend them to dieters to help them gain awareness about portion control. While we will often take several handfuls of chips or other snack foods without paying attention, we tend to think twice before opening that extra bag of chips.

Most people tend to eat more when they are served more food and drinks or when they are given food in larger packages. A review of nearly 90 studies confirms why oversize portions may contribute to obesity: We eat more when we are served more.

As the researchers from Bond University in Australia write in the Journal of the American Marketing Association, “For a doubling of portion size, consumption increases by 35 percent on average.”

Choosing single-serve packages can certainly help to decrease consumption.

5. Make half of your plate fruits and veggies.
Dieters can actually eat more of certain foods to help them lose weight. Fruits and vegetables are a perfect example as they are relatively low in calories and rich in nutrients. Because they are high in fiber, they will help you to feel full. Adding fruit to your yogurt or cereal is a great way to add fiber, color and volume to your breakfast. Starting your dinner with a tossed salad or a veggie-based soup enables you to eat more food so that you don’t feel deprived. I suggest including at least one fruit or vegetable serving at each meal.

We would love to hear some of your weight loss tips.

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Apr. 3

Want to eat less? Choose single-serving packages

Below is my latest blog post for Huffington Post “Want to eat less? Choose single-serving packages.”

You can also read it HERE.

New research published in the online Feb. 18 issue of the Journal of the Academy of Nutrition and Dietetics reports some promising findings for overweight individuals. Eating foods packaged in single servings may help overweight people eat less. Eating less means fewer calories, and hence the opportunity to lose weight.

University of Tennessee researcher Holly Raynor and colleagues wanted to know if single-serving packages would give people cues about what is considered an appropriate amount of food to eat (aka an appropriate portion size).

As reported in Reuters Health:

Half the participants received a box of 20 single-serving packs of pretzels, each just under one ounce. The rest received two standard-size bags of pretzels, each 10 ounces. Researchers told everyone to take the pretzel bags home for four days, eating as much or as little as they preferred, then return them. Participants were also asked to fill out a form detailing when and where they ate the pretzels.

Overweight subjects who received the single-serve packages ate considerably less than those receiving the large packages.

The findings make perfect sense. People tend to eat more when served more and when eating from bigger packages. Single-serve packages offer built in portion control.

It is important, however, for consumers reading food labels to be able to understand what they are actually consuming. With the food labels getting a makeover, this will hopefully be possible.

As I’ve previously written here,, FDA has proposed that single-serve packages generally consumed in one sitting — small bags of snack foods, a 20-ounce soda bottle — be labeled as one serving. This will enable consumers to see the calories and nutrients found in the entire package, which most people eat.

I’ve been a big fan of single-serving packages and have recommended them to dieters trying to lose weight and gain an awareness of portion control. They have a built in stop sign which signals us to stop; this is important especially in today’s world of supersize portions.

Take home message: Divide and conquer!

Try buying single-serve packages when you can. Since many single-serve products cost considerably more than oversize packages, if you prefer to purchase a large package, I suggest repackaging the contents into single-servings. For example, when you open a large bag of pretzels, divide the contents into 1-ounce single-portions (approximately a fist full) and place them in small baggies. This way, when you crave a snack, you just grab a small baggie and resist the temptation of overeating.

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Mar. 24

Fruits and vegetables to enjoy during National Nutrition Month

Below is my blog post for Huffington Post “7 Fruits and Vegetables to Enjoy for National Nutrition Month.” You can also read it HERE.

This month March, is National Nutrition Month. This year’s theme is “Enjoy the taste of eating right.” While of course, it is important to eat foods that are nutritious, taste is a key reason why people choose to eat what they do. Pairing good nutrition with great taste creates a win-win situation. National Nutrition Month, created annually in March by the Academy of Nutrition and Dietetics, is a nutrition education campaign which focuses on the importance of making good food choices.

One way to “enjoy the taste of eating right” is to include a colorful diet. In particular, when choosing fruits and vegetables, I always suggest to clients that they choose a colorful variety of fruits and vegetables as different antioxidants exist in the different color spectrums. The deep orange color found in cantaloupe and sweet potatoes contains beta carotene. The dark blue color of blueberries contains polyphenols which have antioxidant and anti-inflammatory properties. The deep red pigment found in tomatoes and watermelon contains the antioxidant lycopene.

Below (in alphabetical order) are several nutrition powerhouses, of varying colors and nutrients that I love to include in my diet and recommend to clients.

1. Avocados contain heart-healthy monounsaturated fat which may contribute to heart health. They are also high in vitamin E, a fat soluble antioxidant. Not only is this green fruit (yes, it is a fruit) good for the heart, it tastes great. Sprinkle a half of avocado with some lemon and olive oil and add it to your favorite salad.

2. Beets contain healthy doses of iron, the B-vitamin folate, and fiber. Red beets offer betacyanin, a plant pigment which may protect against colon cancer. Beets add color and taste to a green salad.

3. Blueberries are one of the healthiest foods around, and have been shown to contribute to health. These tasty blue gems are full of fiber, phytochemicals, vitamin C, and the mineral manganese. Blueberries contain a category of phytonutrients called polyphenols which have antioxidant and anti-inflammatory properties and can contribute to a reduction of chronic diseases. Blueberries contain only 80 calories per cup and make a tasty topping to yogurt or cereal, and also taste great plain as a snack.

4. Broccoli is a cruciferous vegetable, and part of the Brassica family rich in phytochemicals with antioxidant properties. Broccoli is chock full of vitamin C, the mineral calcium, fiber, and vitamin A. It also contains sulforaphane, a health-promoting compound that may fight cancer and other chronic diseases. Sauteed broccoli makes a great side dish paired with grilled salmon or chicken.

5. Cantaloupe is high in the antioxidant beta-carotene, a plant-based vitamin A precursor that helps with eye health, among other conditions. It also contains potassium, a mineral which may help lower blood pressure and the risk for stroke. And, it is a great choice if you are watching your weight — a one-cup serving contains a mere 50 calories. Cantaloupe mixed with other melons such as watermelon and honeydew makes for a tasty fruit salad after dinner.

6. Cauliflower is a cruciferous vegetable, and also part of the Brassica family. It may be white in color but don’t let that fool you. It is a super nutritious veggie. One cup contains under 30 calories!, and is super high in vitamin C and fiber. It also contains vitamin K and folate. Roasted cauliflower tastes delicious.

7. Spinach contains the minerals iron and potassium, as well as vitamins A, K, C and the B-vitamin folate. Spinach also contains phytochemicals that may boost your immune system and flavonoids, which have antioxidant properties that may be preventative against certain cancers. Spinach makes a great veggie side dish and tastes great sautéed in olive oil and garlic.

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