5 Things Your Parents Got Wrong About Food
Were you a member of the clean plate club when you were a kid? It's time to reassess a few of the eating habits that you grew up with.
Diet myths are "handed down for generations," says Kathleen Fuller, PhD, author of Not Your Mother's Diet.
Here are five out of date suggestions about food that you may have learned from your parents-- and the grown-up facts.
1. No snacking! You'll destroy your appetite!
Believe it or not, snacking can be healthy, provided that you choose wisely. It keeps blood sugar stable and keeps you from getting too hungry between meals.
The general rule is going no longer than four hours without eating something, either a meal or a snack.
Tip: Try cutting back slightly on meals so you can have a couple of everyday snacks between 100 and 200 calories. Good selections include nuts, fruit, yogurt, and vegetables with dip.
2. Finish everything on your plate.
You must get in tune with your body to know when you've had enough, thus its fine to leave a little bit of food in your plate.
Tip: As you're eating, observe how you're feeling. Are you full? Are you eating just because there is still food on your plate? Be particularly cautious when you're eating in a restaurant-- the food is appealing, the plates are big, and you may want to eat it all for the reason that you spent for it. If there are large portions, ask for half now and have them box the other half.
3. Don't eat before working out-- you'll get a stiffness.
You won't need to go running right away after dinner, but eating a little bit 30 to 60 minutes before working out can help you maximize your workout session. This will help you get a boost of energy that helps you maximize your exercise session.
Tip: Go for high-carbohydrate, low-fat, low-fiber snacks with moderate amounts of protein in the 100- to 300-calorie variety, for instance, a glass of chocolate milk, a slice of toast with peanut butter, or a granola bar. Fruit is also fine, although it won't have much protein (add a few nuts for that).
4. Hurry up!
Did your parents rush your breakfast so you were on time for school? If you still eat in a hurry, you might miss your body's cues that you're full.
It takes 20 minutes for the brain to register that you feel full, if you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you feel stuffed.
Tip: Slow down. Take mini-breaks by putting your food and utensils down between bites.
5. Rewards
It's not good to use food as a reward because it can send the wrong message. Because of this the wires get crossed, and we no longer eat because we're hungry; we eat because we were good and we deserve something.
Tip: It's great to reward yourself, but not with food. How about a movie, a manicure, or time with friends? Soon, you'll realize that you shouldn't just eat because you think you deserve something.
Diet myths are "handed down for generations," says Kathleen Fuller, PhD, author of Not Your Mother's Diet.
Here are five out of date suggestions about food that you may have learned from your parents-- and the grown-up facts.
1. No snacking! You'll destroy your appetite!
Believe it or not, snacking can be healthy, provided that you choose wisely. It keeps blood sugar stable and keeps you from getting too hungry between meals.
The general rule is going no longer than four hours without eating something, either a meal or a snack.
Tip: Try cutting back slightly on meals so you can have a couple of everyday snacks between 100 and 200 calories. Good selections include nuts, fruit, yogurt, and vegetables with dip.
2. Finish everything on your plate.
You must get in tune with your body to know when you've had enough, thus its fine to leave a little bit of food in your plate.
Tip: As you're eating, observe how you're feeling. Are you full? Are you eating just because there is still food on your plate? Be particularly cautious when you're eating in a restaurant-- the food is appealing, the plates are big, and you may want to eat it all for the reason that you spent for it. If there are large portions, ask for half now and have them box the other half.
3. Don't eat before working out-- you'll get a stiffness.
You won't need to go running right away after dinner, but eating a little bit 30 to 60 minutes before working out can help you maximize your workout session. This will help you get a boost of energy that helps you maximize your exercise session.
Tip: Go for high-carbohydrate, low-fat, low-fiber snacks with moderate amounts of protein in the 100- to 300-calorie variety, for instance, a glass of chocolate milk, a slice of toast with peanut butter, or a granola bar. Fruit is also fine, although it won't have much protein (add a few nuts for that).
4. Hurry up!
Did your parents rush your breakfast so you were on time for school? If you still eat in a hurry, you might miss your body's cues that you're full.
It takes 20 minutes for the brain to register that you feel full, if you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you feel stuffed.
Tip: Slow down. Take mini-breaks by putting your food and utensils down between bites.
5. Rewards
It's not good to use food as a reward because it can send the wrong message. Because of this the wires get crossed, and we no longer eat because we're hungry; we eat because we were good and we deserve something.
Tip: It's great to reward yourself, but not with food. How about a movie, a manicure, or time with friends? Soon, you'll realize that you shouldn't just eat because you think you deserve something.
