SPRINGER: Fitness: Strategies for better eating

During the last 10 years, fitness experts have been advising their clients to eat six small meals during the day rather than three normal-sized meals.

In the interest of obesity prevention, a wealth of research has aimed to determine whether or not snacking can influence body weight or energy intake better than eating traditional meals.

According to Kristine Clark, a registered dietitian, in the latest edition of IDEA Personal Trainer, the growing trend of "grazing" is a major factor in the prevalence of obesity in the United States. Research on this issue has not been conclusive as to eliminating one way of eating instead of the other.

It is important to realize that true hunger is a series of physical sensations that catch the body's attention so it can get the fuel it needs. Stomach growling and stomach aches are two frequently reported physical sensations indicating true hunger.

Another physical sensation that should occur at some point while one eats is satiety. Satiety is a feeling of fullness or satisfaction with the amount of food eaten, and is often described as comforting or calming.

Many people are out of touch with both the feelings of hunger and satiety. Much of the eating people do is due to social or emotional triggers.

If you are an emotional eater and try a "grazing" method of eating you might find that it is impossible to control your weight. Often times an emotional eater is unaware of the quantity of food that they are taking in.

Weight loss is merely a function of energy in versus energy out; finding the proper eating pattern for each person is merely guess work. As long as people hold their calorie intake constant, eating less than what they normally would, whether it is in six or three increments, they will lose weight.

The problem with eating six small meals is that some people end up eating six normal-sized meals. The person ends up gaining rather than losing weight and becomes frustrated with the process.

The first strategy for picking a quality snack or small meals is to choose a food that is balanced. A snack that contains all of the macronutrients (fats, proteins and carbohydrates) will be the most satisfying.

People who are on a high-protein diet tend to steer clear of fruits and certain vegetables. However, these foods provide fiber, vitamins and antioxidants, and are usually low-calorie and high-water-content foods.

If you are looking to add snacks into your diet, you must first reduce the size of your normal meals. Next, look for snacks that are around 100 calories. This definite number guides people toward appropriate types of foods.

Portion size should also be taken into account when choosing a snack. For example, one bagel can contain anywhere from 150 to 600 calories. If you are choosing large portion sizes for your snacks, your total calorie intake over the day will increase, causing weight gain.

If you are in the habit of eating three meals with no snacks, you do not have to change your ways. Eat a small meal in the evening and try not to eat three hours before your bed time.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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