Reducing Total Sugar and Fat Calories |
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It is possible to reduce total
amounts of sugar and fats in the diet, if properly planned.
But it isn't possible if your knowledge of good nutrition
habits escape you as you select these products. Don't always
assume that lower-sugar and lower-fat foods are lower in
calories. In fact, many foods provide enough of the other
calorie-producing nutrients, like other forms of sugar or
sugar itself, to compensate for flavor, structure, and
texture, which can often make little overall difference in
the total caloric value. If honey or fructose is substituted
for table sugar (sucrose), your calories will not change. If
you buy a food product just because it says "light," don't
always assume it is lighter in calories. Sometimes it is just
lighter in color or texture. Compare nutrition labels to see
the difference.Beware of PortionsAlso, watch those portion sizes. Just because a product is lower in sugar or fat doesn't give you a green light to eat twice as much. Won't that defeat your purpose in the first place? If a food doesn't satisfy you, don't eat it just because it is lower in fat. It would make more sense to top your salad with 1 tablespoon of regular salad dressing and enjoy the taste and variety of vegetables in the salad rather than to use 2 tablespoons of low-fat dressing you didn't like and force yourself to eat the salad, or maybe not eat it at all. The Food and Drug Administration studies the safety of sugar and fat substitutes for people of all ages. Because children are growing and require a variety of nutrients, including fat, an abundance of substitutes should not be included in their diet. Moderate consumption of foods containing substitutes will not be harmful, but these foods should not replace a well-balanced collection of foods from all the essential food groups. |
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Modify Your DietBecause of the demand to decrease the amount of sugar and fat in our diets, sugar and fat substitutes are continually being researched and more will be introduced to the marketplace. Low-calorie sweeteners and fat replacers do have a place in your mission to control your overall calorie and fat consumption. But consumers need to understand what and how they should best be used. Just because a product uses a sugar or fat substitute does not necessarily make it a "diet food" or one that can be eaten in excessive amounts. Many foods made with substitutes offer little or no nutrient content and little satiety value, and they often increase one's overall appetite. Many foods typically containing substitutes are those that had little nutritional value to begin with, like convenience foods, chips, baked goods, desserts, and beverages. These foods should not take the place of the healthier choices like lean sources of protein, whole grains, fruits, vegetables, and dairy products. An excessive consumption of these types of foods can result in eating larger quantities or eating more than otherwise would have been consumed. Consumers need to be aware of what they are eating and make wise choices that can fit into the entire diet. |
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