What you eat and weight control

A recent study by Harvard researchers found that what you eat can have an effect on weight gain and weight loss.

Foods that were consumed daily and added the most weight gain were:

1. potato chips
2. potatoes
3. sugar-sweetened beverages (juice and soda)
4. unprocessed red meats
5. processed meats

Foods that were consumed daily and added the most weight loss were:

1. yogurt
2. fruits
3. vegetables
4. nuts
5. whole grains

One conclusion from this study was that the quality of our eating habits makes a difference in long-term weight control. With over 2/3 (68%) of our adult population being overweight or obese, this could be an important step to controlling weight.

Portion size does matter, but the foods that contribute to weight gain tend to be eaten in large portions. For instance, it's very easy to munch away on a bag of potato chips. The food is easy to eat and digests quickly. On the contrary, fruits and vegetables tend to be eaten in smaller amounts and tend to take longer to eat and digest.

Here are some tips to incorporate more of the healthier foods from above into your eating habits:

1. Swap your potato chips that you normally eat with your sandwich at lunch for sliced carrots, celery, peppers, a spinach salad, or even fruit.

2. Satisfy your sweet tooth with fruit. There are plenty of seasonal varieties in the summer.

3. Switch out one regular soda a day with water or unsweetened tea. Juice is not much better than soda, it still contains a large amount of sugar.

4. Try another vegetable besides potatoes for dinner. Broccoli, carrots, peppers, spinach, tomatoes, sweet potatoes, or cauliflower are all good options. If you can't decide on one, try mixing some veggies and stir frying with some olive oil.

5. Swap out meats (especially processed meat) for another source of protein, such as beans or lentils. They are less expensive, easy to cook, and go with any dish. If you do eat meat, make sure you grill, saute, or bake rather than fry.

6. Try nuts as a snack instead of sweets.

7. For breakfast, dessert, or a snack, make a fruit and yogurt parfait. Combine low-fat or fat-free (unsweetened) yogurt with your choice of fruit and nuts.

8. Use yogurt as a base for a dip with raw veggies. One easy recipe is a 16 oz container of plain yogurt or plain Greek yogurt with half to a full package of Ranch seasoning powder. You could also mix the yogurt with your choice or dried or fresh herbs and seasonings.

The study was published in the New England Journal of Medicine. This NEJM website has an abstract available online of the study.