Fewer Calories for a Longer Life?

by Shereen Jegtvig

A recent study looked at the effect of low-calorie diets on monkeys.  It was a long study, up to twenty years.  The monkeys that lived on low-calorie diets stayed healthy and lived longer.  In fact, the monkeys on low-calorie diets experienced a much lower risk of cardiovascular disease, cancer and diabetes than monkeys who were fed a regular diet.

Scientists suggest that calorie-restriction may be the way for humans to eat as well.  Some people see it is the best way to increase longevity. The Calorie Restriction Society was founded to support people who want to follow a restricted calorie diet in order to live longer and age more slowly.  They aren’t interested in quick weight loss in order to fit into a pair of skinny jeans – the members of this group believe that calorie restriction is considered a healthful way of living.

This is in sharp contrast to how most Americans eat.  Obesity rates in adults have risen for thirty years and even kids frequently weigh too much.  People who are obese have a much higher risk of diabetes, some forms of cancer, cardiovascular disease, infertility, and probably another dozen more disorders.

Why are Americans getting heavier?  We eat too much – big portions eaten too frequently.  Restaurants serve gigantic portions of foods, and it’s easy enough to keep eating even when you’re really not even hungry any more.  Combine more food with less physical activity and it doesn’t take long to pile on the pounds.

So how do we stop and reverse the weight gain?  Here are my tips:
•    Use Mypyramid.gov to determine how many calories you need every day and read up on all the food groups.  Make all your calories count nutritionally.  Keep track of your calories in a food diary.
•    Cut back on added sugar.  Sugar is all calories and no nutrition – it doesn’t matter if it’s sugar, high fructose corn syrup or honey.  Choose fruits and berries over candy and cookies.  Don’t worry, your hyperactive sweet-tooth will adjust over time.
•    Choose fats wisely.  Cut back on deep fried foods, no matter what type of oil they’re cooked in.  Eat more fish and seafood (but not breaded and fried).  Choose lean red meats and watch your portion sizes.  A serving of steak or a pork chop is only about the size of a deck of playing cards.
•    Eat nutrient dense foods like fruits, vegetables and high-fiber whole grains and legumes.  These foods keep you feeling full longer.
•    Drink non-fat milk every day or choose other calcium-rich foods.
•    Get moving. Walk, jog, run lift weight, do aerobics. Anything to get more physical.

Cutting back on the calories is difficult at first because you’re used to eating larger amounts of foods.  Choose foods that have fewer calories per serving so that you don’t feel deprived.  There can be a big difference in calorie counts for any type of food, so use our FoodEssentials tool to look for the low-cal versions of your favorites.  Look at bread, for example:

Pepperidge Farm Light Style Wheat has less than half the calories of the other brands.  It’s not high in fiber, but you get to eat a slice of bread for very few calories. Use it to make a low-cal, but filling, sandwich with lean turkey breast, lettuce and tomato.  When you use the FoodEssentials tool, cutting calories is a whole lot easier.

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