Despite fewer super-sized meals, American’s waistlines continue to expand, according to a recent study funded by the National Institutes of Health.

According to University of North Carolina at Chapel Hill researchers who conducted the study and examined surveys of daily eating habits over a 30-year period, the number of daily meals and snacks consumed by U.S. adults rose to 4.8 in 2006 from 3.8 in 1977.

Many health professionals say that frequent eating in small doses revs up the metabolism and controls hunger, and is a healthier way of eating than three big meals. However, much consideration must also be given to what and how much you eat over the course of the day, not just how often you eat.

Case in point: the analysis also found that although the size of meal portions has stabilized in recent years, the number of total calories consumed is rising. By 2006, the end of the period studied, Americans were consuming 570 more calories per day than they did in the late 1970s. A chief culprit behind the calorie gain: Americans now consume 220 more calories daily from sugar-sweetened soft drinks than they did in the 1960s, the study found.

So it’s okay to switch to diet soda, right? Not so fast. Two new studies presented recently at the American Diabetes Association’s (ADA) Scientific Sessions have linked drinking diet soda to weight gain and that the artificial sweeteners in them could potentially contribute Type 2 diabetes.

In one study, researchers from the School of Medicine at The University of Texas Health Science Center San Antonio, looked at aggregate data from 474 older adults in the San Antonio Longitudinal Study of Aging, or SALSA. At the time of enrollment and at three follow-up exams thereafter, all participants reported their diet soda intake and were measured for height, weight and waist circumference. The researchers wanted to track any association between diet soda drinking and body fat over time.

People who said they drank two or more diet sodas a day experienced waist size increases that were six times greater than those of people who didn’t drink diet soda, according to researchers from the University of Texas Health Science Center at San Antonio. Researchers said their results were adjusted for other contributing factors like diabetes status, leisure-time physical activity level and age.

The data didn’t say why diet sodas might play a role in weight gain, but previous research suggests it has to do with the idea that the brain is wired to expect a big load of calories when foods taste sweet or fatty, but because diet foods fail to deliver, it throws the brain out of whack. Studies in animals suggest that artificial sweetener consumption may lead to even more eating and weight gain, perhaps in part because it triggers the body to start storing more calories as fat.

A second study that found the sweetener aspartame raised blood sugar levels in diabetes-prone mice. The researchers, also from the School of Medicine at The University of Texas Health Science Center San Antonio, fed aspartame, a calorie-free sweetener used in some diet sodas, to diabetes-prone mice. One group of mice ate chow to which both aspartame and corn oil were added; another other group ate chow with only corn oil added. After three months, the mice that ate aspartame showed elevated blood sugar levels. The findings aren’t directly translatable to humans, but may still be meaningful. Maybe it’s time to switch to carbonated water.

The average BBQ meal contains 3,500 calories, but don’t let that stop you from hitting up a slew of BBQs, backyard cookouts, and pool parties this summer. Even though BBQs can be packed with fattening foods, there’s usually a ton of delicious, good-for-you food choices there, too. Check out Red Light, Green Light, Eat Right’s top cookout tips :

1. Drink water. When you get dehydrated, not only does your energy drop (not ideal at a party), but you also become more likely to eat when you’re just thirsty and make not-so-smart food decisions. Remember to drink before your thirsty; by the time you are feeling thirsty, you are already past the point of being adequately hydrated.

2. The “Grill” of Victory- Grilling makes practically everything taste great, and it keeps added fat to a minimum. As long as the food isn’t drowned in oil beforehand, you’re pretty much good to go. Grill lean protein, fruit, and veggies. Some best on-the-grill bets include: fish, veggie burgers and bison, fat-free franks, and grilled chicken breast. Then go condiment crazy with these low-cal choices, such as, ketchup, pickles, salsa, mustard, and hot sauce. Foil packs and skewers are also good ways to secure smaller bits of lean protein and veggies.

The best type of meat to consume is sustainably raised, ie: pasture-raised, grass-fed beef, and free-range. When the animals are raised in their natural environment (roaming in the pasture, feeding off the grass, exposed to the sun) they are the healthiest and therefore have more nutrients and are better for us. By consuming sustainably raised animals you will also be avoiding the negative effects of excess hormones and antibiotics. This plus the moral and environmental considerations makes this one of the most important steps toward eating healthier and more sustainably. For fish, look for wild or organic farm-raised fish. Try to minimize swordfish and tuna, which have a higher concentration of mercury, and focus on fish like cod or salmon, which are higher in healthy omega-3 fatty acids.

3. Slender Side Dishes- Pair your choice of lean protein with crisp veggies and salad. Try corn on the cob, asparagus and onions, which are awesome when grilled, and they’ll fill you up. Also, remember to avoid mayo-laden side dishes, such as cole slaw, macaroni salad, and potato salad. Even a relatively demure 2/3-cup serving of ordinary potato salad can have close to 20 grams of fat… which makes eating it especially silly considering how many other fun things there are to chew. But slaw can be saved! If you can get to a sink, rinse your coleslaw (until the water runs clear) to wash calories and fat grams down the drain.

 4. Find guilt-free frozen treats. Stick to fruit pops and fruit bars instead of standard ice cream treats. You get the cool refreshment without the extra fat.

5. Alter you cooking methods. The temperature at which you cook your meat and the way you eat it — i.e., well-done, rare, medium-rare, etc. — is also extremely important to focus on. You should avoid cooking your meat at a very high temperature over long periods of time. Hazards with overcooking meats at high temperatures include an increased risk of cancers due to chemicals called HCAs. Try cooking the meats medium-rare and removing any blackened or charred pieces, the worst parts for you. You can cook the meat partially in the oven before putting it on the grill to cut down cooking time, which gives the HCAs less time to form. Or cook smaller pieces, which cook more quickly.

Although it’s fine to splurge on occasion, go out of your way to use these tips at your next summer feast.

Homework, late workdays, long commutes, after-school activities — it’s no wonder few families eat dinner together. Yet studies show that the family dinner hour is an important part of healthy living. In fact, a recent study published in the journal Pediatrics found that children and adolescents who share meals with their families at least three times per week are less likely to be overweight, be at risk for eating disorders, or eat unhealthy foods, such as soda, fast food, fried food and sweets or candy. 

The researchers examined 17 previous studies, which involved 182,836 children aged 2 to 17 and found that three or more family meals per week were associated with a 12% reduction in the odds for being overweight, a 20% drop in the odds of eating unhealthy foods regularly and a 35% reduction in disordered eating- including purging, the use of diet pills, skipping meals or the use of smoking cigarettes as a way to control weight. In addition, the kids were 24% more likely to eat healthy foods like fruits and vegetables, breakfast and also more likely to take a multivitamin.

Although the studies yielded mixed results and weren’t easy to compare, overall they show regular family meals are tied to better nutrition. Basically, by simply having family dinners and engaging themselves in their kids’ lives, parents can significantly benefit their child’s health and well-being. How awesome is that?! Also, as Amber Hammons, Ph.D., of the University of Illinois at Urbana Champaign and the lead study author, points out, it’s possible that parents may influence and monitor their kids more during shared meals.

Remember, the goal is to get everyone to the dinner table and to spend quality time together – not to force Mom into Carol Brady mode.

Here are tips on pulling it off:

• Keep it simple. Family meals don’t have to be elaborate. Work salads and vegetables into meals. Focus on familiar favorites, like chili or frittatas.
• Get the family involved. Let kids help prepare meals and set the table.
• Use the crock-pot. Put everything together before leaving for work in the morning. You’ll come home to the delicious smell of a cooked meal.

Few kids would say they crave a good fiber-rich meal. However, many appetizing foods are actually great sources of fiber — from fruits to whole-grain cereals. Fiber has mounting research that shows we need to have fiber in our diet every day to fight off disease and promote overall well-being. Kids who eat a wide variety of fiber-rich foods will likely continue with this healthy habit later in life, so jump on the bran wagon now!

What is Dietary Fiber?

Fiber is part of the plant food that our body does not digest. You can find dietary fiber in the following plant foods: fresh fruits, vegetables, beans, lentils, seeds, nuts and whole grains. There are two types of fiber: soluble and insoluble. Both are important for a healthy diet.

• Soluble fiber acts like a sponge. It absorbs water in the intestines and forms a gluey gel that picks up cholesterol and carries it out of the body.
• Insoluble fiber acts like a broom because it doesn’t dissolve in water. It adds bulk and softness to the stools and keeps them moving along comfortably preventing constipation.

 Fiber has the following health benefits:

• It keeps your child’s intestines working comfortably.
• It protects against constipation when combined with enough water.
• It fills up your child’s tummy so they will be satisfied and not overeat.
• It reduces the risk of many diseases including diabetes and certain cancers.
• It reduces the risk of heart disease by lowering LDL cholesterol (bad cholesterol).

 How Much Fiber Do Kids Need?

The American Academy of Pediatrics and the American Dietetic Association both recommend a simple rule of thumb: The total number of fiber grams a child should consume each day should equal the child’s age plus 5, starting at age 2. A 6-year-old, therefore, should have 11 grams of fiber a day

Fiber intake should be increased gradually. This is important to minimize potential adverse side effects such as abdominal distress, bloating, flatulence, cramps and diarrhea. Remember to encourage kids to drink more fluids, especially water, as they eat more fiber.

What Foods Are High in Fiber?

A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving. Here’s how some fiber-friendly foods stack up:

 Lentils, cooked (1 cup) = 15.6 grams dietary fiber

Artichoke, cooked (1 medium) = 10.3 grams dietary fiber

Raspberries (1 cup) = 8 grams dietary fiber

Pear (1 medium) = 5 grams dietary fiber

How to Boost Your Child’s Fiber Power

Help your child meet their daily fiber needs, by gradually increasing fiber in their diet with the following tips:

 Breakfast tips

• Choose 100% whole grain cereals for breakfast
• Have cut up fruit in the cereal or as a side dish

 Lunch tips

• Use 100% whole grain bread, rolls, wraps, or pita for sandwiches
• Add fresh fruit and/or vegetables with low fat dipping sauces
• Add a small bag of nuts or seeds in with their lunch

 Dinner tips

• Replace white rice, white bread and white pastas with brown rice and whole grain products
• Include a fruit or vegetable salad with the skin on
• Add seeds and nuts to liven up the salads
• Replace a side dish with dried peas or beans
• Make a pizza by topping a whole wheat tortilla with pizza sauce, low fat cheese and vegetables
• Toss in extra vegetables in home-made or low sodium canned soups

 Snack tips

• Offer a bowl of air-popped or low fat popcorn
• Make a baggie of 100% whole grain crackers

 Changing your child’s diet should be a positive experience. Explain to them why fiber is important for the whole family to feel healthy. You don’t want to get upset and frustrated with your child if they don’t want to try higher fiber foods. Just be positive with your encouragement and keep introducing higher fiber foods.

For years, we’ve been told to drink eight glasses of water a day. The eight-glass recommendation is based on the standard 2,000 calorie diet. The idea is that for every calorie burned, people should drink 1 milliliter of water- and 2,000 milliliters is the equivalent of eight cups. However, when it comes to children, their calorie intake and activity level varies, therefore, eight glasses of water might be appropriate for some, but not for others. The question is how much water is right to keep your child well hydrated? Don’t sweat it, read further to find out!

No Sweat

The American Academy of Pediatrics (AAP) recommends that children drink six glasses of water on an average day. During activity, however, your child can lose up to a half-liter of fluid per hour. The AAP suggests about 5 ounces (or two kid-size gulps) of water or a sports drink every 20 minutes for an 88-pound child. Kids and teens weighing about 132 pounds should drink 9 ounces.

Be Ahead of the Game

Don’t wait until your child is thirsty to offer refreshment; by that time he  or she is already dehydrated. Symptoms of dehydration for kids can include fatigue, dry lips and tongue, extremely flushed cheeks, no urination and sunken eye sockets.

Three studies by the University of Connecticut found that more than half of the children at sports camps were significantly dehydrated despite the availability of water and sports drinks and the encouragement to drink liquids.

Get your child in the habit early on by scheduling frequent beverage breaks during activity, about every 20 minutes or so in hot weather. Another tactic in keeping kids well hydrated is to make a healthy beverage and snack part of the after-activity celebration or cool down. Toast the efforts or success of the team to encourage your little athletes to drink the necessary quantities for good health.

You Can Bring a Child to the Water…

Studies have shown that children routinely prefer flavored beverages to plain water and will drink up to 90 percent more when it is offered to them. Sports drinks also replace electrolytes lost from the body through sweating. Such beverages should be limited to use during athletic competitions or active play on a hot day, as they are generally high in carbohydrates and calories. Hydrating can include beverages and foods besides water, such as 100% fruit juice and low fat milk. However, if your goal is weight loss you should avoid soda, juice and sport drinks that are high in calories. Sports drinks were designed for elite athletes who need to replenish calories and electrolytes quickly.

When choosing drinks for kids, avoid those that have caffeine, such as iced tea or many sodas. As a diuretic, caffeine can contribute to the dehydration process by increasing fluid loss. In addition, as a stimulant, it can depress the symptoms of dehydration.

Children can also quench their thirst and keep cool with ice pops. Make your own by mixing 100 percent juice with water. Or offer fruits with a high water content, like melons, peaches, and grapes; the vitamins and minerals are a bonus!

Making exercise a priority is a challenge for everyone. For parents it can be difficult to find time to workout because of the full plates that they often juggle, whereas for many kids, biking to the playground and playing kickball in the backyard have given way to watching television, playing video games and spending hours online.

Wonder how much physical activity is enough? Consider these guidelines from the Department of Health and Human Services:

·         Kids. Children and adolescents age 6 and older need at least an hour a day of physical activity. Most of the hour should be either moderate or vigorous aerobic activity. In addition, children should participate in muscle-strengthening and bone-strengthening activities at least three days a week.

·         Adults. Most healthy adults need at least 150 minutes a week of moderate aerobic activity, such as brisk walking or swimming, or 75 minutes a week of vigorous aerobic activity, such as running — preferably spread throughout the week. Adults also need strength training exercises at least twice a week.

The big question is how to make physical activity a priority that fits into your busy schedules. Well, it’s actually easier than you may think. With a little planning you can find ways to incorporate physical activity into the time you spend with your children. Here are some tips to help you and your kids to get moving!

First and Foremost, Set a good example

A parent’s active lifestyle can be a powerful stimulus to their child. Therefore, if you want an active child, be active yourself. For example, relive recess and invite your family to play catch or join you on a walk. Be sure to talk about physical activity as an opportunity to take care of your body, rather than a punishment or a chore.

Limit Screen Time

A surefire way to increase you and your child’s activity level is to limit the number of hours spent in front of a screen — including television, video games and online activities. If your child plays video games, opt for those that require movement and join in on the game. Wii and X Box 360 Kinect have fun, action packed games for the entire family, such as, Wii Sports Resort, Family Party: Fitness Fun, Kinect Sports, and Just Dance.

Establish a routine

Set aside time each day for physical activity. Get up early with your child to walk the dog, take a walk together after dinner, or make Saturdays or Sundays family bike outing or rollerblading day. Start small, gradually adding new activities to the routine as you — and your child — become more fit.

Promote Activity, Not Exercise

To keep your child interested in physical activity, make it fun:

·         Get in the game. Play catch, get the whole family involved in a game of tag or have a jump-rope contest. Try classic movement games such as Simon Says or Red Light, Green Light (my personal preference!).

·         Try an activity party. For your child’s next birthday, schedule a bowling party, take the kids to a climbing wall or set up relay races outside.

·         Give the gift of activity. Offer activity-related equipment, games or outings as gifts and rewards — both for your child and others.

·         Make A Splash- For pool outings, don’t just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about or challenge your kids to a race across the pool.

·         Shop it off – Your teens will love this idea, plus you’ll torch approximately 11 calories for every outfit you try on.

·         Do the Dirty Work- Have your kids help you clean the yard, wash your car, or go grocery shopping. It will lessen your workload while also getting the kids off the couch and into good habits!

Exercise along with a balanced diet provides the foundation for a healthy, active life. One of the most important things parents can do is encourage healthy habits in their children early on in life. It is never too late to start getting fit fast!

As America’s population becomes more and more overweight, people may develop a distorted perception of what is deemed a healthy weight. This is precisely what USA Today reported on when revealing the results from a recent study performed at Columbia University Medical Center in New York.

Researchers asked 111 women and 111 children questions about their age, income and body size, and also measured their height and weight. They were asked to identify their body shapes based on silhouettes representing underweight, normal weight, overweight, and obesity. Researchers found that many overweight mothers and their offspring were not as svelte as they thought:

• 82 percent of obese mothers and 43 percent of overweight mothers underestimated their weight.
• 86 percent of overweight or obese children underestimated their weight, while only 15 percent of normal-sized kids did.
• 48 percent of mothers of obese or overweight children thought their children’s weight was normal.
• 13 percent of normal-weight mothers underestimated their weight.

These findings imply that those who are most affected by obesity are either unaware or underestimate their true weight. The study data show the need for health-care providers to educate patients about the dangers of excess body weight. Strategies to overcome the obesity epidemic will need to address body image misperception.

Parents may not have “weight management” on their minds as they look at their active, yet overweight kids. This is why at Red Light, Green Light, Eat Right, parents are educated on identifying overweight children. This is extremely important as overweight children are at risk of developing serious health problems once reserved for adults, like Type II diabetes and heart disease. Early intervention is key, before a child’s nutritional and exercise habits are set and when it’s easier for them to lose weight.

Intuitive eating is following your body’s hunger signals instead of giving in to cravings or eating simply because it is ‘lunchtime’.  Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind and body.

Principles of Intuitive Eating

Become at peace with food

Forbidding certain foods (aka ‘bad foods’) will form negative feelings towards being healthy and will leave you feeling deprived.  If you don’t allow yourself to enjoy food, cravings may start to become uncontrollable which can lead to binge eating.  By allowing yourself to occasionally indulge in foods you love, you will have more control of cravings and will create a friendly relationship with these so called ‘bad foods’.

Listen to your hunger

Eat every three to four hours to keep your cravings at bay, but only eat if you are hungry.  If you are not hungry and force yourself to eat because ‘it’s time for lunch’ you are not listening intuitively to what your body needs.  Also, don’t let yourself get too hungry; excessive hunger decreases your ability to regulate how much you will consume and will lead to overeating.  Start to trust your body’s ability to regulate hunger. 
Pay attention to fullness 

It is equally important to pay attention to your body’s fullness signals.  Listen for the body signals that tell you that you are no longer hungry and are comfortably full.  Pause in the middle of a meal and ask yourself, “what is my current level of fullness?”  If you are still very hungry, continue eating.  But if you are starting to become full, take your last bite and put the fork down.

Create a peaceful environment

Eating should be a pleasurable experience.  Take your time when eating and enjoy the tastes and textures of your food.  Try not to have distractions during meals.  Watching TV distracts you from listening to your body’s signals; people who watch TV while eating usually consume 25% more calories.  We call this mindless eating.  If you only ate when you were being mindful, think about how much you would eat. It would be much less.
Dealing with emotions without food

Emotional eating is eating for reasons other than hunger.  The act of eating allows us to focus on our food instead of our feelings.  While this may make us feel better in the short-term, it is no long-term fix.  In fact, overeating can create an even greater sense of shame and loneliness.  Learn how to nurture your needs without food. 
Respect your body type

Let’s face it: most of us are not meant to be a size 0.  When we put so much pressure on ourselves to be skinny, we often end up feeling defeated.  When we try to attain super-low weights, we become destined to fail.  At some point, your body will refuse to get any smaller.  To fight the ‘famine’, your body will increase your hunger and decrease your metabolic rate.  It is for this reason that normal weight people who try to lose weight usually wind up gaining weight in the end.   Learn to accept your body type!  Once you come to terms with your body, you will have a higher self-esteem and may actually lose weight.  Remember, the goal is to live a healthy lifestyle- not to become as super-skinny as possible, so let go of the unrealistic ideals and be comfortable in your own skin.
Get active!  

Instead of thinking of exercise as a chore, shift your attention to how exercise makes you feel.  It is very difficult to get moving some days, but starting your workout is the hardest part.  Once you are moving, take a moment and enjoy how you feel; notice if you are able to breathe better, have more energy or even feel happier.  These feelings are what should motivate you to exercise, not because you feel obligated to or because you had a bit too much to eat at dinner.

It all comes down to health

Remembering that to be truly healthy, we must have a healthy relationship with our food, mind, and body.  Focusing on only one aspect of health will not be as effective.  This does not mean you have to follow a perfect diet to be healthy, but understand the normal give and take of everyday life and adopt the motto “all things in moderation.”  We encourage progress, not perfection. 

What are the Benefits of Intuitive Eating?

• Gaining body acceptance.
• Learning how to avoid eating for emotional and external reasons.
• Responding to individual body signals and reacting in a healthful manner.
• Being in charge of your choices.
• Honoring your hunger, honoring your body.
• Knowing what your body is asking for and accept when it is full.
• Learning to eat the foods you love and stay healthy.