Post Classifieds
Common questions: How to eat right
By Lazarus Lynch
On October 24, 2012
As a dietetics and nutrition major, I am always confronted with questions on how to eat
healthy. Here are the top five questions and my answers to them:
Does late night eating cause weight gain?
The short answer is no. Studies conducted by the Academy for Nutrition and Dietetics show
that eating either during the day or night has no affect on caloric intake. Furthermore, they
observed no variations between sleeping times and weight gain.
While no research supports that eating during the night has any correlation with weight gain,
you may be doubling up on your daily caloric intake by doing so.
Consider these questions before eating late at night: Am I really hungry, or am I bored? Am I
thirsty? Am I tired? These are good indicators of whether or not you are really hungry.
As shown in a study conducted by Wayne State University, people who ate a bowl of cereal
90 minutes after dinner showed fewer hunger pangs at night. Fruit and water are also helpful
alleviators.
I'm not a morning eater, should I skip breakfast?
Many people like me, at times, are not morning eaters. Yet the old saying, "Breakfast is the
most important meal of the day," stands true.
Breakfast gives you the required energy to start your day. Also, eating breakfast reduces your
chances for eating heavier meals and consuming more calories throughout the day.
If you have trouble eating early in the day, drinking a glass of water or cup of tea is a good
way to settle your stomach before breakfast.
How do I avoid late night snacking?
Personally, I enjoy having a snack at night to satisfy my hunger pangs. However, snacking
can lead to weight gain and spoilage of appetite.
Try to make a habit of going to bed each night at the same time to reduce late-night snacking
temptations.
Research also suggests eating three square meals, primarily breakfast, at the same time each
day helps regulate body weight and decrease fat intake by reducing snacking during the day.
The key to snacking is not when you eat, but what you eat.
What are calories? How do they work?
A calorie is a unit of energy measured in food. Calories aren't bad, and everyone needs them
to survive.
The daily number of calories needed varies from person to person. The average person needs
2,000 calories per day.
I like to think about calories like money - each day you have a certain amount you can spend.
Depending on what you spend that money on will determine what you will gain in the end.
Instead of wasting calories on a chocolate bar before each meal, I'll save it for once after
dinner. Calories are precious -- spend them wisely.
As an athlete, should I consume more food in a day than a non-athlete?
Depending on the level of physical activity per day, one may require more calories, thus more
food in order to have the required energy.
Many people live with the idea that as long as they're active, they can eat all the junk in the
world. Back in 2008, swimmer Michael Phelps consumed 12,000 calories per day leading up
to the Olympics. But this was because he burned most of his calories in daily workouts.
While this notion appears true, this pattern of eating has major consequences. For example,
eating too many sugary foods can put one at risk for cardiovascular disease or diabetes.
Remember, the key is, all things in moderation!
Lazarus Lynch can be reached by email at lynch.record@live.com.
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