For “sweeter” health, train your taste buds to enjoy less sugar
From the staff of the Wellness Center at Ephrata Community Hospital
It's not surprising people have a liking for sugar; it's a taste we are born to love! Babies actually prefer sweet things to those that are savory or salty and many of us retain the love of sweets throughout adulthood.
Food manufacturers realize that people enjoy sweet things and today many products contain two…three…even four forms of sugar. While sugar can be beneficial in some ways (it can help prevent bacterial overgrowth and make food more palatable) an excess of sugar in the diet may lead to weight gain and poor nutrition.
Where children are concerned, sweets and sugary beverages often take the place of more nutritious foods. One researcher recently concluded that up to 20% of the average child or adolescent's daily calories come from sodas, punches and other sugary drinks. As the rates of childhood obesity soar, many nutrition and healthcare advocates advise removing these sources of sugar and 'empty calories' from schools' vending machines and replacing them with water. It remains to be seen whether this intervention results in fewer obese children.
What can you do in the meantime?
To improve your nutrition and that of your child, start by reading food labels. Ingredients are listed in order of their predominance in a product. Any item that lists sugar first or second probably has quite a lot per serving. Treat these products as 'desserts’ and eat them less often. There are many words for sugar; high-fructose corn syrup, evaporated cane juice, brown rice syrup and molasses, just to list a few. High-fructose corn syrup is the one you are most likely to see. It is added to all kinds of products nowadays, including tomato soup, sauces, salad dressings and breakfast products. Keep an eye on where this sugar appears on your ingredients list!
Include fewer processed foods in your diet and try eating more whole, fresh foods. Whole fruit has sugar, certainly, in the form of fructose (a natural fruit sugar). However, this is also combined with fiber, a large amount of water and a good many vitamins and minerals. Other foods that contain natural sugars (such as milk and carrots) should not be regarded as “problem” foods; they contain far fewer sugars per 'serving' and have other healthy nutrients, besides. Diabetics need to balance these carbohydrates to keep blood sugars normal, but should still include them in their diet.
Finally, re-condition your palate to enjoy foods that are less sweet. Use a teaspoon less of sugar in your coffee. Try drinking water instead of soda. Enjoy a muffin recipe made with half the sugar. You'll notice that highly-sweetened foods eventually taste 'too sweet' and that you actually enjoy the more subtle-flavors of less processed foods.
Fit Futures
Fit Futures is a program that focuses on a child's physical inactivity and nutritional concerns. The program consists of four sessions of individual counseling and instruction including nutrition and activity assessments, motivation and goal setting, pedometer program and ideas to promote healthier lifestyles for the entire family. The program is coordinated by a registered dietitian and a health & physical educator. For more information, call the Wellness Center at 336-6578.
