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Choose foods wisely this holiday season
To create and consume a satisfying diet with high intrameal and intermeal satiety ( a feeling of fullness), we ideally want our diet to consist of low-energy-dense foods with high palatability, however such foods do not commonly exist. A diet that is rich in low-energy dense foods would enable individuals to experience a sense of fullness during meals (high meal satiation), so that subsequent hunger and eating are delayed. Such a diet would be low in fat, provide adequate protein and fiber, and include plenty of fruits, vegetables, whole grains, and foods with high water content (naturally or incorporated during preparation).
The dietary recommendations of the American Heart Association, American Dietetic Association, and other agencies have been consistent with these principles for decades. However, the emphasis on specific components of these recommendations has varied as the research has evolved and the needs of the population change, as is the case with the renewed interest in energy density as a key factor in obesity prevention. New research has helped us to understand and substantiate, for example, the mechanisms by which high-fat diets tend to lead to excess gains and how other energy-dense foods can have a similar effect.
Unfortunately, foods that are low in fat and energy density, especially the more palatable of these, are typically more costly and/or inconvenient to purchase or prepare. In fact, our current food supply is abundant in low-cost, convenient foods that have high energy density, high palatability, and low satiety.
Bottom Line: Consuming a diet that is low in fat, adequate in protein and fiber, and includes plenty of fruits and vegetables, whole grains, and foods with high water content creates satiety during and in between meals. Satiety may prevent overconsumption during and in between meals. However, finding foods that produce this effect and are tasty and convenient are not so easy as highly palatable, high-energy-dense foods are so easily accessible and prevalent
To create and consume a satisfying diet with high intrameal and intermeal satiety ( a feeling of fullness), we ideally want our diet to consist of low-energy-dense foods with high palatability, however such foods do not commonly exist. A diet that is rich in low-energy dense foods would enable individuals to experience a sense of fullness during meals (high meal satiation), so that subsequent hunger and eating are delayed. Such a diet would be low in fat, provide adequate protein and fiber, and include plenty of fruits, vegetables, whole grains, and foods with high water content (naturally or incorporated during preparation).
The dietary recommendations of the American Heart Association, American Dietetic Association, and other agencies have been consistent with these principles for decades. However, the emphasis on specific components of these recommendations has varied as the research has evolved and the needs of the population change, as is the case with the renewed interest in energy density as a key factor in obesity prevention. New research has helped us to understand and substantiate, for example, the mechanisms by which high-fat diets tend to lead to excess gains and how other energy-dense foods can have a similar effect.
Unfortunately, foods that are low in fat and energy density, especially the more palatable of these, are typically more costly and/or inconvenient to purchase or prepare. In fact, our current food supply is abundant in low-cost, convenient foods that have high energy density, high palatability, and low satiety.
Bottom Line: Consuming a diet that is low in fat, adequate in protein and fiber, and includes plenty of fruits and vegetables, whole grains, and foods with high water content creates satiety during and in between meals. Satiety may prevent overconsumption during and in between meals. However, finding foods that produce this effect and are tasty and convenient are not so easy as highly palatable, high-energy-dense foods are so easily accessible and prevalent