We all know soup
is good for the soul, but how about your waistline? According to a
study conducted by the Journal of Nutrition, individuals who ate a
plate of food and drank a glass of water got hungry sooner than those
who ate a pureed soup of all the same ingredients.
on portion sizes of the foods eaten, soups can take longer to eat than
solid foods. Sipping hot soup may force you to slow down your eating
and pay more attention to feelings of fullness," says Sarah
Zangerle, registered dietitian at Froedtert & the Medical College
have shown that people who start a meal with a cup of soup eat less at
meal time because they feel more full," says Zangerle. "This
is a great tip for eating in restaurants, when the main meal is often
high in calories and fat."
Make sure to
choose lower calorie broth or vegetable-based soups, and avoid
high-calorie cream soups, to receive the "full" benefits.
Itís all in
the numbers. According to Lisa Stark, dietetic department chair at
Mount Mary College, the International Federation for Produce Standards
has developed four- and five-digit Price Look-Up numbers to use on
loose produce, making it easier for people to check out at grocery
stores ó and for grocers to keep track of inventory. Most
importantly, the codes indicate the size and type of produce, and
where and how it was grown.
has a five-digit number that begins with a nine; conventionally grown
produce PLU numbers begin with a four; and genetically modified foods
(GMO) have five-digit numbers beginning with eight.
other ways to identify organically grown foods? Look for producers
that are certified organic and for the USDA Organic seal (95 to 100
percent organically produced).
If you often
chow down for the warm and fuzzy feeling certain foods may bring, take
note: You may be a victim of "hedonic hunger."
chemistry involved in the hedonic mechanisms in the brain, however we
donít know a lot about them," says Sarah Zangerle, registered
dietitian at Froedtert & the Medical College of Wisconsin.
"We do know that some of these chemicals in our brain may cause
us to feel good when we eat certain foods, but we donít understand
yet how to control the production of these chemicals in order to stop
explains that one of the reasons we may crave certain foods at
specific times may be related to experiences around food from early on
in our childhood. "It is very important that we do not medicate
ourselves with food," warns Zangerle. "We need to change the
coping mechanisms we use to deal with stress and emotion vs.
comforting ourselves with foods."
are difficult habits to break, says Zangerle, making small changes can
build up over time to create new habits that become a part of our
lifestyle. One small step for your diet ó one major step for living