August 12, 2009
Brain Conditioning
The food industry focuses on several factors to influence irresistability, including calories, flavor and ease of eating. Food scientists create “hyperpalatable” foods and the food industry markets “fun foods.” One way marketers make food fun is by adding dips or sauces, such as Dippables products.
Foods such as milkshakes and candy bars stimulate the appetite and prompt us to eat more even after we’re full. These foods layer sugar, fat, and salt in optimal amounts in a way that conditions our brains to eat more and more.
Instead of satisfying our hunger, we are setting ourselves up to crave them again. By creating hyperpalatable foods that are entertaining, widely available and socially acceptable, the food industry contributes to this vicious cycle. Millions of Americans report loss of control in the face of food, lack of feeling satisfied, and a preoccupation with these foods.
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July 28, 2009
How the Food Industry is Not Helping
In the 21st century the food industry is creating and marketing unhealthy food in much the same way that tobacco companies manufactured and sold cigarettes in the 20th century.
But overeating doesn’t only affect people who are overweight. In fact, more than 70 million Americans have become conditioned to overeat, and it affects people of all different weights.
Dr. David A. Kessler, the dynamic and controversial former head of the Food and Drug Administration who took on big tobacco in the 1990s, now takes on the food industry in “The End of Overeating: Taking Control of the Insatiable American Appetite” (Rodale, 2009). In his book, Kessler pulls back the curtain to reveal how the food industry and its scientists really operate.
1. Most of the foods served at restaurants combine tempting amounts of sugar, fat, and salt.
They are either loaded onto a core ingredient (such as meat, vegetable, potato, or bread), layered on top of it, or both. For instance:
Potato skins: The potato is hollowed out and the skin is fried, which provides a substantial surface area for “fat pickup.” Then some combination of bacon bits, sour cream, and cheese is added. The result: fat on fat on fat on fat, loaded with salt.
Buffalo wings: The fatty parts of a chicken get deep-fried. Then they are served with creamy or sweet dipping sauce that’s heavily salted. Usually they’re par-fried at a production plant, then fried again at the restaurant, which doubles the fat. The result: sugar on salt on fat on fat on fat.
Spinach dip: The spinach provides little more than color—a high-fat, high-salt dairy product is the main ingredient. The result: a tasty dish of salt on fat.
2. When in doubt, throw cheese and bacon on it.
It's a standard joke in the world of chain restaurants. But it works. Along with enhancing melt and making food easy to eat, these layers are cheaper to produce than the central ingredient (such as meat or fish) they flavor. They’re also visually appealing, straightforward, and familiar.
Example: T.G.I. Friday’s Parmesan-Crusted Sicilian Quesadilla, is described on the menu as follows: “Packed with sautéed chicken, sausage, bruschettta marinara, [and] bacon and oozing with Monterey Jack cheese. We coat it with Parmesan and pan-fry it to a crispy, golden brown, then drizzle it with balsamic glaze.”
3. Healthy grilled chicken myth.
Think you're eating healthy when you order grilled, marinated chicken? Think again.
A common way to get marinade into meat is through needle injection. Hundreds of needles are used to pierce the meat, tearing up the connective tissue, to add solutions of salt, sugar, and fat. These injections not only increase flavor, but they also make the meat fall apart in our mouths.
4. Sneaky sugar.
If a food contains more sugar than any other ingredient, federal regulations dictate that sugar be listed first on the label. So, to trick health-conscious mothers who scan food labels for the word "sugar," manufacturers hide the amount of sugar by listing its different sources separately, pushing each down the list. Breakfast cereal, for example, often includes some combination of sugar, brown sugar, fructose, high-fructose corn syrup, honey, and molasses — each listed separately.
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December 31, 2008
Oatmeal: The New Fast Food Breakfast
The smoothie chain Jamba Juice plans to add oatmeal to the menu at its Chicago locations Thursday, the latest sign of how restaurants are trying to give the old-fashioned breakfast food an upscale makeover.
A combination of inexpensive ingredients and a healthy image are prompting more eateries to add or promote oatmeal on their menus. Starbucks Corp. began selling what it bills as "perfect oatmeal" in portable covered bowls this fall.
Executives say it is one of the most successful food products the company has introduced. Jamba Juice, owned by Jamba Inc., plans to sell the oatmeal at all of its 749 locations by January as part of a broader effort to expand beyond blended fruit drinks into a breakfast destination.
What's distinct about the latest oatmeal products is that restaurants are trying to position them as more upscale. Starbucks is serving its oatmeal with little bags of nuts and dried fruit and selling it for about $2.45 in Chicago.
Jamba Juice is serving its oatmeal with banana slices and berry and apple toppings, and selling it for $2.95. The smoothie chain is billing it as a slow-cooked product made with steel-cut oats. (The cook time is 40 minutes, though customers don't wait that long because the Jamba Juice oatmeal is premade.)
The smoothie chain began testing oatmeal in Chicago and the San Francisco Bay Area in about a dozen stores early this fall. The company's serving size is about 300 calories, depending on which toppings a consumer chooses.
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February 21, 2008
Chicken Strip Tease
McDonald's Chicken Selects Premium Breasts Strips may sound healthy, but ounce for ounce, the strips are no healthier than McDonald's Chicken McNuggets A standard 5 strip order has 630 calories and 11 grams of saturated and trans fat (33 grams total fat!)
That's about the same as a Big Mac, except the burger has 1040mg sodium, while the Selects hit 1550mg, even without the salty sauce.
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January 26, 2008
Stack Attack
Unless you're suicidal, why on earth would you want to subject yourself to a Burger King Quad Stacker? That's 4 hamburger patties, 4 slices of cheese, 8 strips of bacon plus sauce and a bun!
Just think, by eating this one burger you can get half-a-day's calories (1000), one-and-a-half-days' worth of saturated fat (30 grams), 3 grams of trans fat, and 1800mg sodium (2300mg recommended in a whole day).
This is what the advertised version looks like:
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May 17, 2007
Too Much of a Bad Thing
This just in: According to a new national survey, "most Americans believe some restaurants serve portions that are too large."
Nooo.
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April 05, 2007
Healthy Dining Finder
Healthydiningfinder.com has been updated! This website helps you make smart food choices when dining out.
Nutrition criteria for Healthy Dining - based on many recommendations of leading health organizations.
1. Entrees (or full meals) must include at least one of the following:
fruits and/or vegetables
lean protein, i.e., skinless white meat poultry, fish/seafood (including salmon), tofu, etc., with no more than two red meat dishes per restaurant
100 percent whole grains
Menu items must meet the following three criteria:
Entrees:
750 calories or less
25 grams of fat or less
8 grams of saturated fat or less
Appetizers, side dishes and desserts:
250 calories or less
8 grams of fat or less
3 grams of saturated fat or less
If a menu item exceeds only one of these criteria (fat, saturated fat, or calorie) by a small margin (i.e., 10 percent), that item may be included on the Web site
Whenever possible, menu items that are lower in sodium and cholesterol are featured.
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October 29, 2006
Healthy Dining
How many of you eat out at least once a week? 3 times week? Anyone eat out once a day? For some people eating at restaurants is a regular part of their life. If you eat out often - it's a good idea to be conscious of those potentially hefty meals you may be being served. Research suggests that the more food you have in front of you, the more you will eat. Healthy Dining is a new website that features healthy menu options at select restaurants in your area as well as tips on how to eat our healthier. Afterall, what are the reasons you go out to eat? To celebrate, spend time with friends or family, take a night off from cooking and cleaning up? It's rarely about getting the Fettuccini Alfredo and finishing every last bite, right? So, have fun, relax and keep your health in check by trying some of these healthier options.
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April 27, 2006
Eating Out Tips
Everyone enjoys a nice dinner out every now and then. Whether you’re celebrating a special occasion, meeting a friend or just don’t feel like cooking, eating out usually has more meaning than just what’s on your plate. Try some of these tips the next time you go to a restaurant to help you stay on the healthy eating track.
1. Choose either an appetizer or dessert, but not both. Along with your entrée that’s usually 2-3 servings in itself, that’s a lot of food! Also, don’t get coerced into the special deals that include all three. You may save a little money but you may regret it when all that food is staring at you and you can’t resist just one more bite.
2. To save calories, limit alcohol. Alcohol can also make you feel hungrier than you really are.
3. Volunteer to start the ordering so that you’re not swayed by another’s less healthy choices. Who knows, maybe you’ll sway someone else.
4. Slow down your eating and try to savor the flavors and enjoy the company of your companions.
5. Pass the bread or chip basket to the other side of the table so that you’re not tempted to reach in.
6. Don’t go all day without eating to save up for a big meal at night. This may backfire – making you overly hungry and more apt to overindulge. Try just eating a little less at earlier meals so that you still have an appetite for your dinner out.
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April 18, 2006
McDonalds Makes a Move?
McDonald’s Corp. will promote its healthier menu choices to counter negative publicity expected from a new book co-written by the author of ''Fast Food Nation,'' Chief Executive Jim Skinner said Monday.
The approach signifies a marked departure from the way the world's largest fast-food chain remained mostly quiet after being skewered in both Eric Schlosser's ''Fast Food Nation'' in 2001 and filmmaker Morgan Spurlock's 2004 documentary, ''Super Size Me.''
This time, the company is trying to get its side told even before publicity hits for both ''Chew On This,'' which was co-written by Schlosser with Charles Wilson and targets 11- to 15-year-olds, and a film version of ''Fast Food Nation'' that is due out later this year featuring Patricia Arquette and Ethan Hawke.
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December 16, 2005
Diners Use the Internet More
While customers want restaurants to be their home away from home, they still want the food to be much better than what they cook at home. Two of every three people said their favorite restaurant food has flavors that "can't easily be duplicated in their home kitchens," the report said.
But that doesn't necessarily mean diners want butter-drenched, super-sized entrees. Seventy-two percent of people say they are trying to eat more healthfully at restaurants than they were two years ago, and more than half of all restaurants say orders for salads and bottled water are up from two years ago, according to the report.
Diners also are using the Internet more to peruse menus and place orders, so restaurants would be wise to have a Web site and update it frequently, the report said. About 35 percent of people go online for information on a restaurant they haven't eaten at before, up from only 9 percent in 1999. Seven in 10 restaurants have a Web site, but half of those update their sites monthly or less, the report found.
The report predicts that restaurant sales will reach a record $511 billion next year, with the industry employing 12.5 million people.
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November 03, 2005
McDonalds McStrips Misconception
Think you're getting a better quality food by ordering the Chicken Selects Premium Breast Strips instead of the McNuggets? Nutrition-wise they're not such a great choice. The 6 nuggets have 250 calories, 15 grams of fat, 3 grams of saturated fat and 1.5 grams of trans fat. The 3 strips have 380 calories, 20 grams of fat, 3.5 grams of saturated fat and 2.5 grams of trans fat. The McNuggets also have 670 mg sodium and 15 grmas of protein vs. 930 mg sodium and 23 grams of protein in the Select Breast Strips.
Make your own chicken strips with one of these recipes.
Posted by Lisa at 08:49 AM | Comments (1) | TrackBack
February 16, 2005
Eating Out Series: Chinese
Chinese food is notorious for frying everything and being extra salty. Here are ten clues on how to choose sensibly when eating Chinese food.
Start out with a bowl of hot and sour soup instead of the egg drop soup.
The key word is steamed. Steamed rice, vegetables, and wontons are all good choices.
Vegetable lo mein and chop suey are 2 lower fat choices.
Ask that your vegetables, beef, chicken or shrimp be lightly stir-fried.
Sweet and Sour dishes have very little meat and are mostly the fat breaded and fried in more fat. Orange chicken, lemon chicken and garlic chicken are also breaded and fried in fat.
Go easy on the soy sauce. It has 1200 mg of sodium per tablespoon…that’s half the recommended intake for the day!
Ask your server if the cooks could not add MSG to your food. This is a high-sodium flavor enhancer called monosodium glutamate.
Try a family style dinner where you choose 3 low fat dishes and agree on 1 high fat dish. For example, order the won ton soup, steamed rice, steamed vegetables and garlic chicken.
Use chopsticks! For most people, it takes longer to eat so you’re brain will have time to get the message that you’re no longer hungry (it takes 20 minutes!).
Don’t forget to read your fortune from the low fat fortune cookies!
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February 15, 2005
Pizza Packs Nutrition
Pizza is an American favorite and can be a great fit in a healthy eating plan.
Pizza is a perfect example of several food groups from the Food Guide Pyramid combined in one meal. The crust is a grain, the tomato sauce is a vegetable, the cheese a dairy and any meat is, of course, a protein. Making pizza healthier starts with the toppings.
Boost vegetable intake by adding onions, green peppers, broccoli, jalapenos or artichoke hearts. Decrease the fat by choosing crabmeat, Canadian bacon, shrimp, lean meat or chicken. Avoiding extra cheese also helps. If you're really adventurous, you can even add exotic vegetables, pineapple chunks or barbecue sauce.
Remember, a pizza can be anything you want. So use the Food Guide Pyramid to make it healthy and enjoyable.
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February 10, 2005
Eating Out Series: American
Most often you can find a low fat meal at an American restaurant. The problem arises with the add-ons and sauces. Here are some sensible options and tips on how to enjoy the not-so-sensible foods too.
Broth-based soups or shrimp cocktail are good starters.
Have a slice of bread if you want. If not, ask your server to take the basket off the table so you’re not tempted to indulge as you’re waiting for your meal to arrive.
Ask for your salad dressing on the side. Dip your fork into the dressing and then pierce the tomato, lettuce, cucumber, etc.
Pork tenderloin and grilled chicken breast are better choices than fried chicken, thighs, wings or drumsticks.
The leanest cuts of meat are New York, sirloin or filet mignon steak.
Grilled, baked or steamed fish or seafood with lemon juice or cocktail sauce are great choices.
If you get a burger, be aware of its weight. Most restaurants don’t use lean ground beef and it could be 2 days worth of meat.
Wise side dishes are rice pilaf or baked potato. Get the condiments on the side and add what you want.
The best desserts are sherbet, angel food cake with fruit or frozen yogurt.
If you want a special dessert, split it or get your dessert to go and enjoy it later.
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February 03, 2005
Eating Out Series: Fast Food
Fast food fits nicely into our fast-paced lifestyles. It can be cheap, convenient and fast, but not always healthy. Here are some tips on how to fit fast food into a healthy lifestyle.
Ask for nutrition information at restaurants or find it online at restaurants’ websites. Have an idea of the best choices at different places so when you’re running errands or traveling and need a place to stop, you’ll be prepared.
Limit fast food to once per week.
Small hamburgers and grilled chicken sandwiches are going to be your best choices. Save the fried chicken, nachos supreme and double burgers for a once and awhile indulgence.
Stick with ketchup, mustard, BBQ sauce, lettuce, tomato, onions and pickles to top your burgers. Omit the bacon, cheese and mayonnaise/special sauces.
Substitute a side salad or baked potato for the French fries.
If you order an entrée salad, be careful of the extras that come with it and how much you add on. The salad can easily become as high fat and caloric as a double burger with fries. Ask for a low fat salad dressing.
When at a deli, choose low fat lunchmeats over egg, tuna or chicken salad, meatball or Italian meat sandwiches. Pile on the veggies and choose low fat/low calorie dressings.
Choose thin crusts when ordering pizza instead of the deep dish or stuffed crusts. Watch out for high fat toppings like pepperoni, sausage, Italian meats and lots of cheese. Go vegetarian or try Canadian bacon and pineapple.
Save calories by drinking water, ice tea or diet soda instead of regular sodas and milkshakes.
Most fast food chains are phasing out their super-sized items…but politely decline if they suggest getting even more for your dollar.
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January 27, 2005
Eating Out Series: Italian
How much pasta can we fit on one plate? I think Italian restaurants are having a competition. Pasta’s cheap…so why not load up the plate, right? Patrons will think it’s a great deal and they’re taught to eat and eat and eat until the plate is clean. Not to mention the basket(s) of bread before the entrée is served. Here are some tips on how to persevere the endless pasta predicament.
Ask your server for a dish of olive oil and balsamic vinegar. Dip your bread into this tasty mixture instead of using the spreads that are high in saturated or trans fat. Olive oil is one of the best oils because it’s high in monounsaturated fats. Enjoy one slice of bread. You have plenty of carbs coming with dinner.
Ask for salad dressing to be served on the side. Dip your fork into the dressing and then pierce the vegetables one at a time.
Broth based soups like minestrone adds another serving of veggies to your day.
Stick with pasta with red sauce instead of white sauce. Tomato sauces are low in fat and calories.
Fettuccini Alfredo is also known as “heart attack on a plate". The average plate contains 100 grams of fat!
Other high fat menu items are the cheesy ones: stuffed shells, cheese ravioli, manicotti, lasagna and cannelloni. Tortellini has the least amount of cheese of the bunch, so if you’re feeling like something cheesy – go for the tortellini…with red sauce.
Chicken dishes like piccatta, marsala or cacciatore, are usually good choices. Sometimes they’re cooked in butter, so ask your server before ordering. Sometimes they take special requests.
Try different kinds of ravioli: chicken, seafood, portabella mushroom or artichoke are some popular fillings. Of course, cover it with red sauce.
Ask for ½ portions or lunch sized portions. It’s the same food, just less of it. Research shows that people eat more when given a larger portion.
Place half of your meal in the take home container at the beginning of the meal. Less temptation to eat more.
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January 16, 2005
Eating Out Series: Mexican
Ever been to a Mexican restaurant where they bring out the big meat platter of food with the extra large entrée with a side of rice and a side of beans…and this is after the 2 basket of tortilla chips and salsa you’ve devoured? It is possible to eat healthfully at a Mexican restaurant. Here’s how…
One way to save calories and fat is trade in the basket of fried tortilla chips for a dish of corn tortillas. Tear them into pieces and dip them into the salsa.
If you really like the chips and salsa, enjoy them and then choose a small dish for your entrée.
The best (low-fat) entrees are soft tacos, fajitas, or enchiladas. Choose chicken over beef.
Order a la cart. Get the entrée you want without the beans and rice. If they’re there, you’ll probably eat them. If they’re not there, would you really miss them?
Go easy on the cheese and sour cream.
Guacamole is high in monounsaturated fat, which is great, but it is also high in calories so, don’t overdo it.
Taco salad sounds healthy but can easily become high fat and calories once you pile on the ground beef, sour cream, guacamole, cheese and fried tortilla chips.
Refried beans usually have lard or butter mixed in. Not the best choice.
What’s one of the highest fat items on the menu? Chile relleno. Deep fried chile filled with cheeses.
Take half you’re entrée home to have for lunch the next day.
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