Is This Moderation? You Decide.

 “I eat sweets every once in awhile”, “I have just a few treats each week”, “I eat pretty good”

These are just a few statements I have heard as I review and look at nutritional food logs each week. Recently I did a comparison study of actual food logs.

Now before you say, “I would never eat that, I eat healthy”, I want to say prove it.

Do a three day food log. Make one of those days a weekend. Then turn it in to me for review.

Are you going to take me up on my offer? Why not?

Are you living a lie and don’t know it?

Are you eating foods in “moderation” not realizing they are hindering, if not stopping the progress you want to make?

Is moderation really moderation?

These two food logs are loaded down with a lot of  vegetables. Both of these have more vegetables in the average log I look at, and that is a good thing.

But what else is in there?

Food Log #1

• Summer Squash           28
• Lettuce            8
• Asparagus       8
• Pasta Sauce     35
• Salad    33
• Salad    33
• Carrots            35
• Tomato Sauce 25
• Salad    33
• Salad    33
• Celery 2
• Carrots            12
• Green Beans    43
• Salad    10
• Pasta Sauce     47
• Green Beans    86
• Yellow Peppers          12
• Pasta Sauce     35
• Broccoli           51

Total Calories           569

–           Loaded with Vitamins, minerals, and fiber

Same food log…

• Reese’s Peanut Butter Cup    230
• Subway Cookies         400
• Frosting           140
• Swedish Fish   140
• Dove Chocolate          210

Total Calories           1124

–         no nutritional value

Food Log #2 

• Peas   100
• Veggies 120
• Spinach 5
• Peppers 19
• Carrots   35
• Peas  62
• Lettuce 15
• Tomatoes 11
• Cucumber 23
• Carrot 23
• Broccoli 2
• Salsa 20
• Spinach 5
• Peppers 19
• Carrots  35
• Peppers  31
• Peas 100
• Spinach  5
• Spinach    5
• Lettuce  15
• Tomatoes 11
• Cucumber  23
• Carrots  23
• Broccoli  2
• Lettuce  15
• Tomatoes  11
• Cucumber  23
• Carrot  23
• Broccoli  2
• Peppers  19
• Spinach 7
• Peppers  19
• Spinach  5
• Carrots 35

862 calories

–  Loaded with vitamins, minerals and fiber

Same Food Log:

• Lindt choc   230
• Chocolate chips    210
• Chocolate chips    210
• Reeses p-nut butter cups  210

Total Calories 860

– no nutritional value

The take home

The calories consumed by the few sweets on the first food log doubled the amount of calories eaten by the same person through veggies. The bigger factor is that the ‘sweet’ calories provided nothing for the body as far as nutrition.

The calories from moderate eating of sweets on the second food log equaled the calories in that long list of veggies eaten. This person really did a great job getting their vegetables in, and it shows you the power of veggies. LOADS of vegetables. relatively few calories. I bet it took longer to prepare, eat and enjoy them.

I could go through that much candy in about 3 minutes, you?

But where is the “moderation” in this? If your plan called for 1700 calories a day you are eating half in sugar, which not only saps your body of nutrients but is taking the place of nutritious calories, like in lean protein and healthy fats. And if you are just adding it on top of everything else you eat, is it really a mystery you are not losing body fat like you want to?

Like Dean says, moderation isn’t always the end all, and you have to be realistic in what moderation really is.

Something to think (and act) on.

I am waiting for the food log.

Coach Nancy