nutrition

Feeding Frenzy

Is that hunger pang a message from your stomach or your brain?

The sensation of feeling famished doesn’t always signal that your body needs food. How do we tell the difference between a real hunger pang and a passing one? Nutritionists suggest we can and should evaluate our hunger level before taking that fi rst bite.

When your belly growls again, try this. Drink a glass of water and wait 20 minutes. That rumble may just be thirst. Also, recall when you last ate. If your meal was less than three hours before, it’s a safe bet you’re probably not hungry.

But when you’re really starved, you’ll know. Your stomach and brain will team up to signal it’s time to eat. That means in addition to a grumbling stomach you may develop a headache, irritability, fatigue or brain fog. These are hunger cues that demand your attention. And don’t put off eating until you’re dizzy, cranky or weak from a lack of energy; you may overeat.

Once you know those hunger pangs are for real, take the time to make a smart and balanced choice. —Janique Burke

14

The percent of adults nationwide who eat two or more servings of vegetables and three or more servings of fruits each day.

Source: The Centers for Disease Control and Prevention

Constant Cravings?

Avoid unhealthy binges by understanding why you desire certain foods.

Yesterday you craved chips; today it’s chocolate. What’s behind those urges? Whether salty or sweet, these yearnings may signal your diet has gone off track.

Nutritionally, there may be two reasons behind your desires for food, says Amy Carlson, MS, a registered dietitian in Houston. First, you may lack enough calories. Second, your diet might be unbalanced. Too few calories during the day can cause blood sugar to drop and trigger late-day compulsions to snack. Plus, caffeine- and sugar-laden diets that are low in complex carbs and lean protein may also cause a food jones. What’s the best way to kick these hankerings to the curb? Eat a balanced diet, and start with a healthy breakfast. And if the cravings are triggered by emotions, distract yourself to reduce the intensity. Advises Carlson: “Journal, exercise or vent to reduce your risk of out-of-control eating.” —Franchesca Ho Sang In the Raw What’s cooking? Nothing!

Eating uncooked food may seem ancient, but the debate is still new. Devotees believe eating foods raw does a body good, but naysayers say it’s a recipe for health disasters. Here’s food for thought.

First the good news: Studies show high levels of antioxidants in raw foods may help prevent cancer; leaving veggies raw keeps their vitamins intact; and plant-based diets have been shown to improve glucose levels and lower your cholesterol. Now the bad: According to the American Dietetic Association, cooking foods below 118 degrees Fahrenheit may not kill harmful bacteria; and meatless diets may be defi cient in some nutrients, especially ones found in animal products, such as B-12. The bottom line? Before you commit to a diet change-up, meet with a dietitian to discuss your best options. —JB