Friday, Feb. 26, 2010
Food Matters: Simple solutions
By Chuck Newcomb
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ReprintDear Chuck: I am angry. I am supposed to eat better but there is so much junk food and fast food commercials I can't get away from it. I'm not that strong so all of the things I see make it hard to stay on my diet. What should I do? Karl
Dear Karl: Life is what it is. Life is unfair. Life happens. It's not what happens to you in life but what you do with what happens that makes all of the difference in the world. The way you react to the circumstances around you determines your fate. To put it in other words - learn to live with it.
What is the alternative? You could eventually give in to the pressure, go back to old habits and end up with all of the health problems you are trying to avoid. Or, you could learn to adapt and find strategies that you can rely on when the going gets tough. It is highly unlikely (actually impossible) that fast food establishments, candy makers and convenience food processors will read of your plight and suddenly voluntarily stop everything.
First, let's look at some simple solutions. Avoidance is difficult but effective. If you frequently see food commercials on television the easiest thing you can do is turn off the TV. Instead, try reading, doing activities or watching DVDs. Muting the sound during commercials can help. The more you are in control of what you see and are exposed to the easier it is to limit unwanted stimuli. As the song says, "Oh, be careful little eyes what you see."
Second, learning to cope with your environment helps when exposure is inevitable. You can't expect to live in a bubble avoiding things forever. At some point you have to go out in the sunshine and get on with your life. You might get burned but hopefully you learn from your experiences.
When going to restaurants investigate menu items to determine which ones are healthier. Share an entrée or have only half served at the table and take the rest home. Change to low-calorie, sugar-free beverages like diet soda or diet ice tea. Get used to no butter on bread and use only low-calorie dressing on salads.
Third, at some point you will need to accept the inevitable and embrace the world as it is. As long as we live in a free country there will always be unhealthy foods around. It is important to find a healthy balance. The problem is not usually what we eat but the amount we eat. Eat one serving of less healthy food and avoid seconds. Establish rules of eating behavior. Eat sweets or desserts only one day of the week and only when away from home. Get used to eating mostly vegetarian foods and limit meats to twice a week. Get used to eating more vegetables, fresh fruits and whole grains.
Whatever you do it should be for a lifetime. Don't go on a "diet." Get into the habit of choosing mostly healthy foods and beverages. Develop a life routine that includes exercise and regular physical activity. Learn to enjoy and prefer a healthier lifestyle.
Chuck Newcomb, MS, RD, CDE is a consulting Registered Dietitian currently providing medical nutrition therapy services for Memorial Hospital Los Banos. He has a Masters of Science in Clinical Nutrition from New York University. E-mail questions to the Attention of ChuckRD at: MHALosBanos@SutterHealth.org.