There are many recommendations for designing healthy eating patterns for a weight-management program. List and describe the three you think are the most important.

Question

What will be an ideal response?

Answer 1

Be realistic about energy intake: The main characteristic of a weight-loss diet is that it provides less energy than the person needs to maintain present body weight. If food energy is restricted too severely, dieters may not receive sufficient nutrients. Rapid weight loss usually means excessive loss of lean tissue, a lower BMR, and rapid weight regains to follow. The composition of regained weight is more fat and less lean than the composition of the originally lost weight. In addition, restrictive eating may create stress or foster unhealthy behaviors of eating disorders.
Emphasize nutritional adequacy: Healthy diet plans make nutritional adequacy a priority. Nutritional adequacy is difficult to achieve on fewer than 1200 kcalories a day, and most healthy adults need never consume any less. A plan that provides an adequate intake supports a healthier and more successful weight loss than a restrictive plan that creates feelings of starvation and deprivation, which can lead to an irresistible urge to binge.
Eat small portions: Portion sizes at markets, at restaurants, and even at home have increased dramatically over the years, contributing significantly to energy intake and weight gains. We have come to expect large portions, and we have learned to clean our plates. Many of us pay more attention to these external cues defining how much to eat than to our internal cues of hunger and satiety. For health’s sake, we may need to learn to eat less food at each meal—one piece of chicken for dinner instead of two, a teaspoon of butter on vegetables instead of a tablespoon, and one cookie for dessert instead of six. The goal is to eat enough food for adequate energy, abundant vitamins and minerals, and some pleasure, but not more. This amount should leave a person feeling satisfied—not stuffed. The Japanese have a saying that captures this concept—hara hachi bu—which translates to “eat until you are 80 percent full.”
Slow down: Eating can be a pleasurable experience, and taking the time to savor the flavors can help with weight management. Eating slowly, taking small bites, and chewing thoroughly all help to decrease food intake. A person who slows down and savors each bite eats less before hormones signal satiety and the end of a meal. Consequently, energy intake is lower when meals are eaten slowly. Savoring each bite also activates the pleasure centers of the brain. Some research suggests that people may overeat when the brain doesn’t sense enough gratification from food. Faster eating correlates with higher BMI.
Lower energy density: Most people take their cues about how much to eat based on portion sizes, and the larger the portion size, the more they eat. To lower energy intake, a person can either reduce the portion size or reduce the energy density. Reducing energy density while maintaining or even increasing food quantity, especially by reducing fat and including fruits and vegetables, seems to be a successful strategy to control hunger and manage weight. This concept of using large quantities of low-energy-density foods is sometimes referred to as volumetrics.
Remember water: In addition to lowering the energy density of foods, water seems to help those who are trying to lose or maintain weight. For one, foods with high water content (such as broth-based soups) increase fullness, reduce hunger, and consequently reduce energy intake. For another, drinking a large glass of water before a meal eases hunger, fills the stomach, and consequently reduces energy intake. Importantly, water adds no kcalories. The average U.S. diet delivers an estimated 75 to 150 kcalories a day from sweetened beverages. Simply replacing nutrient-poor, energy-dense beverages with water can help a person achieve a 5 percent weight loss at 6 months. Water also helps the GI tract adapt to a high-fiber diet.
Focus on plant-based foods: Plant-based foods, such as fresh fruits, vegetables, legumes, and whole grains, and vegetarian eating patterns may help with weight management and improve the inflammation that accompanies obesity. These foods offer abundant vitamins, minerals, and fiber. Eating high-fiber foods also takes time, which eases hunger and promotes satiety.
Choose fats sensibly: One way to lower energy intake is to lower fat intake. Lowering the fat content of a food lowers its energy density—for example, selecting fat-free milk instead of whole milk. That way, a person can consume the usual amount (say, a cup of milk) at a lower energy intake (85 instead of 150 kcalories).
Select carbohydrates carefully: Another popular way to lower energy intake is to lower carbohydrate intake. Limiting consumption of foods with added sugars can help with weight management. One way people try to control weight is to use foods and beverages sweetened with artificial sweeteners. Using artificial sweeteners instead of sugars can lower energy intake and may support modest weight loss, or at least prevent weight gain, although evidence is inconsistent; in fact, some research indicates that artificial sweeteners may stimulate appetite and lead to weight gain. One study offers a possible explanation. People who regularly drink diet sodas have decreased activity in the brain center that signals reward and controls food intake. Such an alteration makes it more likely that these people would eat more later in the day.
Watch for other empty kCalories: A person trying to achieve or maintain a healthy weight needs to pay attention not only to fat and sugar, but to alcohol too. Not only does alcohol add kcalories, but accompanying mixers can also add both kcalories and fat, especially in creamy drinks such as piña coladas. Furthermore, drinking alcohol reduces a person’s inhibitions, which can lead to excessive eating.