1. Growing Portion Sizes
Mean Expanding
Waistlines
A value size meal at lunchtime may mean less
money out of your wallet, but it also can mean
more inches added to your waistline. According to
a study published in the Journal of the American
Dietetic Association, portion sizes of many popular
restaurant and packaged foods have increased
significantly over the past 20 years, and the result
can be seen in many Americans’ larger waists.
Researchers from New York University compared
portion sizes to federal
standards and found
most commercial
portions exceeded
standard sizes by as
much as eight times
the recommended
amount. Also,
researchers found
portion sizes of many
foods and beverages
are two to five times
larger than when the
items first hit the market.
“This trend toward larger marketplace portions
parallels the rising rates of obesity in our country,”
said Keith Ayoob, registered dietitian and Ameri-
can Dietetic Association (ADA) spokesperson.
“Because marketplace portions are consistently so
much larger than Department of Agriculture stan-
dard servings, consumers need to be aware that one
bagel can easily comprise six grain servings.”
Researchers also found the portions of some
foods even exceeded the serving sizes recommended on the
package’s food labels. These labels list the number of calories
per serving, but individually packaged items sometimes contain
2.5 or more standard label servings.
As you go through the drive-thru or shop at your local grocery
store, you may find a bigger serving can mean more value for your
money, but keep in mind that it also means many more calories.
Source: American Dietetic Association, www.eatright.org
nutritionnews
8| Fall 2003
Ever wonder what makes a food
product organic? If you are not
sure what you are really getting
when you buy organic food
products, some new guidelines
may help.
The U.S. Department of Agri-
culture (USDA), along with the
National Organic Standards
Board, recently set a national
standard for how organically
produced food must be labeled.
An organic label refers to the
methods used to grow, handle
and process food. The new USDA
Organic seal, used with the term “organic,” assures consumers that a food is at least 95
percent organic.
These new government guidelines may help you further understand organic products:
Y 100 percent organic means that 100 percent of the ingredients in that product are organic.
Y Organic certifies that the product contains at least 95 percent organic ingredients.
Y If the label says, “Made with organic ingredients,” it means the product must contain at
least 70 percent organic ingredients.
Y Only 100 percent Organic and Organic-Certified foods will carry the new USDA seal.
Consumers should be aware, however, that the label organic may not necessarily mean the
food is better for you. “The truth is there is no scientific evidence to prove that organic foods
are safer or more nutritious than conventionally grown foods,” said Terrie A. Holewinski,
R.D., of the University of Michigan Health System. “They both must meet the same safety and
quality standards based on government guidelines and standards.”
So why are some consumers so passionate about buying organic? “People who choose
organic foods tend to want a more holistic eating pattern—one in which their family’s foods
aren’t exposed to antibiotics, growth hormones and pesticides,” said Holewinski.
Freshness and taste also can be factors in deciding to buy organic. Fruits and vegetables
produced without pesticides and fertilizers tend to ripen faster than conventionally grown
produce, which means they are handled more carefully and delivered to the market quicker.
Holewinski pointed out that organic foods should not be confused with those labeled “
natural.” While no standardized definition exists for the term natural, food producers use
the term for products that are processed minimally or made with few preservatives.
Source: University of Michigan Health System, www.med.umich.edu
The ABCs of Organic Food

2. Is it Healthy to Snack?
When growing up, you may have learned not to snack between meals, but good
snacking habits can help you maintain a healthy weight, not add unnecessary
calories or fat. According to the American Dietetic Association (ADA), snacks
can help optimize your energy
and mental power, control your
weight, reduce the load on your
heart, and prevent heartburn.
“To get all the essential nutri-
ents your body needs in a day,
snacking can be very beneficial
to your overall health and
well being,” said Katherine
Tallmadge, registered dietitian
and ADA spokesperson. “As
long as snacks are planned,
small and balanced, they can
really help fuel your body for
activities throughout your day.
I often tell my clients to snack
up to three times a day, but
limit the snack calories to 100
or 200 calories. It helps keep
them satisfied throughout the
day, and they are less likely to
binge late at night while watching television or working on the computer.”
Tallmadge recommended eating snacks that provide a little carbohydrate, pro-
tein and small amounts of fat, if any. It is also a good idea to mix and match
foods to keep from getting bored with the same old choices and to stay energized
throughout the day.
To help you make healthier snacking choices, try these suggestions:
Y One medium banana and one tablespoon of peanut butter: 200 calories,
8.5 grams of fat, 3 grams of fiber
Y One medium apple with skin and 1-ounce string
cheese: 190 calories, 6.5 grams of fat, 3 grams
of fiber
Y 1/4 cup of raisins and 1/2 cup plain yogurt:
170 calories, 0 grams of fat, 1.5 grams
of fiber
Y Two cups of popcorn, unbuttered, sprin-
kled with cayenne pepper: 80 calories,
1 gram of fat, 2 grams of fiber
Y 10 regular tortilla chips and 1/4 cup of salsa:
188 calories, 10 grams of fat, 2 grams of fiber
Y One slice of angel food cake with 1/3 cup of fresh
berries: 100 calories, 0.2 grams of fat, 1.6 grams
of fiber
Source: American Dietetic Association, www.eatright.org
Fall 2003 9
Flavonoids—
healthful plant
compounds found in
many common foods,
including blueberries and
cherries, apples, tea, and red wine—are
believed to have strong antimicrobial,
anticarcinogenic and cardioprotective properties.
Source: Agricultural Research Service of the U.S. Department of Agriculture, www.ars.usda.gov
Fall Recipe
Cinnamon Apple Coffee Cake
This coffee cake is perfect with a morning cup of coffee or
tea. It is also a great after-school snack with a cold glass
of milk. Makes one coffee cake; serves nine.
1/2 cup packed brown sugar
1/4 cup margarine, softened
2 large egg whites
1/2 cup low-fat buttermilk
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 medium apple, unpeeled, cored and finely chopped
Preheat oven to 375 degrees F. Prepare a 9-inch
square baking pan with nonstick pan spray.
In a large bowl, beat together the sugar, margarine
and egg whites until smooth. Stir in the buttermilk.
Add flour, baking powder, baking soda, cinnamon
and salt. Mix until the ingredients are moistened. The
batter will be stiff. Fold in the apple.
Spread the batter in a prepared pan. Bake 25 to 30
minutes or until a toothpick inserted into the center
comes out clean. Cut into nine, 3-inch squares. Serve
warm or at room temperature.
Serving size: 3-inch square
214 calories 37 grams of carbohydrates
5 grams of fat 1 gram of dietary fiber
1 gram of saturated fat 4 grams of protein
306 milligrams of sodium
Source: Recipe reprinted from The New Family Cookbook for People
With Diabetes, American Diabetes Association and American
Dietetic Association