Over the Holidays
- When you look at the variety of food, think: what do I really want?
- If there is a variety of foods, choose very small portions.
- Eat a snack before family get-togethers to avoid overeating.
- Preview all the options; go for salad over stuffing.
- Use mindful eating, stop eating when full.
- Do not eat past full
Source: Molly Beagle and Marsha Cohen
Molly Beagle and Marsha Cohen, doctoral interns for the Counseling Center, talked about guidelines for healthy eating in Park Hall on Dec. 1.
The food pyramid has changed over the last few decades. The term “serving size” was changed to cup measurements in order to be more quantifiable, Cohen said.
In 2005, a new food pyramid was released by the U.S. Department of Agriculture (USDA). The pyramid incorporated steps to show that exercise maintains health, she said.
USDA unveiled Choose My Plate in 2011 as a new healthy eating guide. Because it looks like a place setting, it is easier to understand, Cohen said.
“I notice that there isn’t a place for sweets in the My Plate," said Colton Ingram, Park Hall director. "That’s different from before, and now we’re being told to find our oils and fats from food we already eat. That’s interesting."
When eating, it's important to pay attention to the food labels on the packaging. Some foods can misleadingly be thought of as healthy, even if they aren't.
“Low-sodium might not mean healthy," Beagle said. "One can of soup might be equivalent to my daily intake."
If a label does not say 100 percent organic, it will likely be 95 percent organic. If a label says “made with organic,” the percentage is lower, Cohen said.
All-natural does not mean organic, she said. Organic foods are subject to USDA standards, while natural foods are not.
“100 percent whole grain” means a food is whole grain. If a label says, “Made with whole grain” that means it is not whole grain. If a label says, “whole grain,” it is likely a majority whole grain.
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