Diet and weight loss are common New Year’s resolutions that can bring thoughts of hunger, struggle, guilt and deprivation. But there is a better way. Four local experts share why people should avoid trendy diets, which may not be nutritionally balanced and often result in only temporary weight loss. Instead, the experts offer methods to make healthy eating and weight management more enjoyable and sustainable.
Barbara Rolls
Barbara Rolls is a professor, researcher and laboratory director in Penn State’s Department of Nutritional Sciences, and the New York Times best-selling author of three Volumetrics Diet books that present a healthy, nutritionally balanced eating plan developed from her research on eating behavior and weight management.
Her third book, “The Ultimate Volumetrics Diet,” offers a twelve-week program with daily menus, 100+ recipes, charts for substituting foods and tips for success, including saving time versus saving money.
“What I’d like to emphasize is weight management and healthy eating should be the same thing,” she says.
Rolls stresses the importance of eating a good balance of nutrients when eating fewer calories for weight management and using long-term, sustainable approaches to healthy eating.
“All these restrictive messages telling people ‘don’t eat that’ really is not a good long-term approach to eating. Instead, emphasizing what you can eat and what you enjoy eating that fits with the healthy plan you have for yourself is the way to go.”
In her lab’s year-long studies, people who were given positive messages for what they could have more of (fruits and vegetables) did better than the people who were given a restrictive message to eat less fat.
Her lab has also completed studies on the “big three” properties of foods that drive overconsumption—portion size, calorie density and variety. They discovered people eat more food if they are given larger servings or are offered a greater variety of foods. People typically consume more calories from foods with higher calorie density because these pack more calories into each bite.
Rolls says, “Fruits and vegetables are key in what we recommend because they’re low in calorie density. They’re mostly water. Water adds weight and volume to foods and gives you bigger portions without many calories.”
“The Ultimate Volumetrics Diet” focuses on feeling fuller by eating mostly foods that have low calorie density and more fiber and water, including fruits, vegetables, legumes and whole grains. It recommends choosing smaller portions of foods high in calorie density, reducing unhealthy fats and eating adequate amounts of protein.
Rolls says, “People need to eat a healthy diet that they enjoy. That’s the ultimate goal.”
Kristina Petersen
Kristina Petersen is an associate professor in Penn State’s Department of Nutritional Sciences.
“The first thing to recognize is weight doesn’t necessarily equal health,” Petersen says. She encourages people to continue eating a healthy diet even if they aren’t seeing the weight loss results they want.
In surveys of the general public, it is consistently found that people choose foods based on taste and cost, not due to a specific dietary philosophy.
“Whatever way of eating that you’re going to establish for yourself, it needs to be something that you’re going to be able to enjoy, it’s going to fit into your lifestyle, and you feel like you’re going to be able to do it for the rest of your life,” she says.
“There is consensus on a few key principles that define any healthy diet. Those are consuming mostly minimally processed plant foods like fruits, vegetables, whole grains, nuts and seeds, and trying to eat healthy sources of protein. So again, mostly plants, beans, legumes, [and] seafood, as well as lean cuts of chicken meat, if you eat meats, and low-fat or fat-free dairy. The idea is to always follow those principles,” she says.
“You can layer different herbs, spices and seasonings onto them to give them the taste profile that you like.”
Petersen recommends thinking about how you can have positive experiences around food. “Often, we’re in a hurry. We need convenience kinds of things. But think about how making dinner together as a family is quality time with your family, but you’re also getting dinner made, and it’s a healthy dinner. Building that, rather than just looking at getting dinner together as a chore that needs to be taken care of by 7 p.m.”
She said calorie counting is not particularly helpful for most people. It’s more important to fill your plate with healthy foods you enjoy—half a plate of fruits and vegetables, a quarter plate of whole grains, and some protein. “Sit down and enjoy the food, and stop when you’ve had enough.
“I think MyPlate.gov is the best tool because it’s designed for the general population. They have a website which has a lot of really great resources and recipes.”
Jill Hranicka
Jill Hranicka is the eating disorder prevention and treatment coordinator for Penn State’s Student Health Center and a psychologist in private practice in State College.
“I am in support of a non-diet approach,” she says. “Ninety-five percent of the time, individuals gain back within a two-year period the weight they’ve lost. If a doctor wanted to provide a treatment that was ninety-five percent ineffective, would you want it? Learning to connect with your body, eat when hungry and stop when full, separating emotions from food, is an approach that I think is more helpful to folks in the long run.”
She says, “You cannot tell health by looking at someone. We come in all shapes and sizes and need to expand our definition of beauty to celebrate all of our unique bodies.
“What I can say from my experience working with eating disorders is that frequent dieting is a risk factor for an eating disorder. I think it’s important to note that the diet industry is a multi-billion-dollar industry that feeds off the belief that being thin will make you happy, and sets an unachievable standard that keeps repeat customers and promotes fatphobia,” she says. “I encourage individuals to work with a nutritionist who utilizes a health at every size [HAES] and intuitive eating approach.”
A HAES nutritionist can help individuals learn to honor their hunger and satiation and eat foods they enjoy by listening to their bodies rather than listening to diet culture. She says diet culture promotes being deprived of certain foods, and having poor body image and low self-worth, which creates a breeding ground for eating disorders.
To improve body acceptance, she recommends avoiding social media that makes people feel bad about their bodies, and instead listening to individuals who have empowering messages and do not promote diet culture. People can work toward accepting that their bodies are “good enough” and practice appreciating their bodies for what they can do.
She says, “Seek the company of those who you can be authentic with, and practice mindfulness, being in the here and now. Connection with our emotions, our self and others helps body image.”
Andrea Reed
Andrea Reed is a registered dietitian nutritionist who is also licensed for medical nutrition therapy. She works at a hospital and in her private practice, Reed Nutrition.
“Most of us kind of know how to eat healthy,” she says. “But it’s how to fit in the things you like to eat, or learn to cook or prepare them differently. It’s teaching people a new approach to the foods they are familiar with.
“If you don’t make it individual to their needs, it’s not going to be sustainable.”
Many people who seek Reed’s help have failed dieting and are tired of failing. Others need help with preventing the progression of a disease such as diabetes.
“I ask people to do a three-day diet history which captures a sample of their average day, then apply MyPlate. Are you getting enough fruits, vegetables, whole grains, protein and dairy?” MyPlate.gov has replaced the food pyramid for nutritional guidance.
She encourages people to eat a rainbow of colors of fruits and vegetables for better nutrition and helps them find better-tasting ways of preparing them.
Rolls’ research and her Volumetrics Diet resonate with Reed. “I’m a big fan of the Volumetrics Diet, not for calorie counting but to feel full. Eat more—eat all the good stuff, fruits and veggies.”
Reed focuses on healthy changes regardless of weight loss—ways people can be the healthiest in their bodies. “The number on the scale isn’t the only measure of health. You can eat a nutritionally inadequate diet and lose weight.”
When focusing on individual changes, the person may displace some less healthy, higher-energy foods. “That doesn’t mean you can’t have a piece of candy.”
Reed teaches people to track measurable improvements. For example, they might start with one serving of vegetables per day and increase it to three. The small steps add up.
She encourages eating mindfully. “A lot of change happens when people become aware and eating becomes more intentional. Look at your habits. Reflect on what you’re doing now and pick some small things to change for your health, regardless of weight.” T&G
Karen Dabney is a freelance writer in State College.
