may benefit from a doctor-supervised, short-term
restrictive diet as part of an overall weight man-
agement approach. However, the most effective
form of dieting for sustained weight loss and
improved health status is that which combines
moderately reduced caloric intake and increased
daily exercise. Though weight loss is gradual with
such an approach (health experts recommend one
half to one pound a week), it is more likely to be
permanent because it arises from lifestyle modifi-
cations that are themselves sustainable.
See alsoAPPETITE; DIET AND HEALTH; EATING DISOR-
DERS; EXERCISE AND HEALTH; HUNGER; NUTRITIONAL
NEEDS; OBESITY AND HEALTH; WEIGHT LOSS AND WEIGHT
MANAGEMENT.
eating habits The ways in which an individual
approaches food consumption. Eating habits
encompass factors such as food choices, the timing
and frequency of meals and snacks, portion size,
and social practices around eating (such as sitting
down as a family to eat meals at the table or eat-
ing while watching television). Eating habits affect
nutrition, body weight, and body composition.
Why People EatMuch eating occurs for reasons other than to bring
energy and NUTRIENTSinto the body. People may eat
- for emotional comfort
- for something to do or social interaction, such
as going out to eat - out of habit, such as because it is meal time
- because other people are eating
- because a particular item of food smells or looks
good - to satisfy a food craving
These eating habits are not always easy to
break. Recognizing them is the first step; changing
them often requires understanding the reasons
behind them. Increasing physical activity helps
accommodate extra calories consumed and also
provides diversion to direct interest elsewhere.
How—and How Much—People EatPortion size is a key factor in healthy eating. Many
people overestimate the amount of food that con-
stitutes a serving and underestimate how much
food they eat. Product labels specify the number
size of servings the package contains. However,
much packaging gives the appearance of a single
serving when the label specifies several servings. It
is important to carefully read labels and to pur-
chase packaged products that truly contain a sin-
gle serving, that several people can share, or that
are easy to store.
Portion sizes are especially difficult to assess for
home-cooked meals. For example, a single serving
of meat is 3 ounces, about the size of a deck of
cards. Yet most people eat a portion that is 8 to 12
ounces or more, which is equivalent to 2^1 ⁄ 2 to 4
servings. A single serving portion of cooked rice or
mashed potatoes is 1/2 cup, though the typical
serving spoon dishes up more than that. A person
who pours a bowlful of cereal with milk for break-
fast is likely eating 2 to 4 servings of each. Even a
few handfuls of chips eaten from the bag likely
constitute 3 or 4 servings. As well, many people
feel compelled to eat all the food on their plates.What People Eat
Nutritional guidelines recommend the highest
proportion of foods come from fruits, vegetables,
whole grains and whole grain products, and low-
fat proteins. However, fats and carbohydrates
make up the majority of dietary intake for many
people. In the United States the frequency with
which people eat in restaurants, sit down as well
as fast food, is very high. Though a number of
restaurants offer fresh vegetables and fruit and
feature “heart healthy” menu choices, restaurant
meals tend to be high in both fat and carbohy-
drate. The same is true of snack foods and pre-
pared foods such as frozen dinners and boxed and
canned products.When People Eat
Eating when hungry is the ideal timing for the
body but is often fraught with challenge in real
life. Because APPETITEis as much a factor of desire
to eat as a signal of the body’s need to acquire
nutrients, most people have difficulty distinguish-
ing genuine hunger. The urge to eat, particularly
when delayed, tends to manifest as overconsump-
tion. Some people try to eat only one meal as a294 Lifestyle Variables: Smoking and Obesity