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January 5, 2006
Prairie Fare: Eat More and Lose Weight
It’s New Year’s resolution time and, for many, losing weight is at the top of the list. Numerous books, magazine articles and fitness devices promise fast, effortless weight loss. Unfortunately, few of the promises stand the test of time. I’m about to offer some radical nutrition advice. Eat more. By eating more of certain foods, you can maintain your current weight or even lose some pounds. You may lower your risk for heart disease, cancer and osteoporosis in the process. Does that sound appealing? Let’s start with tried and true “diet foods.” Eat more fruits and vegetables. They’re high in fiber and moisture, so they fill you up and may crowd out higher-calorie foods. They’re also low in calories and packed with disease-fighting nutrients. Eat more fiber-rich foods, such as whole-grain breads and cereals. They’re high in fiber with a satisfying hearty texture. Eat more fiber-rich cooked, dry edible beans, too. Drink plenty of water with your added fiber and proceed slowly to prevent stomach upset. OK, maybe you already guessed these foods would be on the list. What’s the “wonder food group” for weight loss and maintenance, the one that’s gathering lots of attention from nutrition specialists nationwide? Eat more food from the dairy group, such as milk, yogurt and cheese. Enjoy at least three servings a day. A serving is 8 ounces (one cup) of milk or yogurt or 1.5 ounces of cheese. Maybe you’re not convinced about dairy and weight management just yet. Consider these studies, two of numerous published studies on the role of dairy and weight management. In a 12-week study of 68 overweight and obese adults, all the participants ate a reduced-calorie diet. Some consumed the recommended amount of calcium through dietary supplements and others consumed their calcium through dairy. All the participants lost weight, but the people who consumed the high-dairy diet lost twice as much body fat and more inches around the waist than the people who didn’t eat dairy foods. A newly published study compared the impact of dairy products on the body’s ability to burn fat and calories. Nineteen normal-weight women, ages 18 to 30, participated in the study. Those who consumed the same amount of calories, but more dairy products, burned more fat and calories after a meal. Researchers believe that dairy calcium affects certain hormones that regulate fat burning within the body. Bottom line: Yes, you need to consume fewer calories overall to lose weight, but don’t skip dairy products to make that happen. Have milk with meals. Use milk instead of water when making hot cereal. Add some cheese shreds to a salad or pasta dish. Blend yogurt and fruit to make a smoothie. Use yogurt in place of mayonnaise when making a vegetable dip. I have one more piece of advice. Do less sitting around. Accumulate at least 30 minutes of moderate physical activity on most days for overall health benefits, 60 minutes for weight maintenance and 90 minutes for weight loss. Here’s a recipe that combines low-calorie vegetables in a cheesy, calcium-rich sauce.
Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
