Study: Half the Cookie, Save the Calories

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If you give a kid half a cookie, will he want more? The answer, somewhat surprisingly, is no, suggests a new study published in the Journal of Nutrition Education and Behavior.

Yesterday, Alice wrote about snacking – the good and the bad of it. For many people, including kids, snacking is a part of the day. The researchers in this study looked at whether reducing a snack’s size would change how much children ate. In this case, the snack was a cookie.

In the study, researchers presented 77 first and sixth graders with an abundance of wafer cookie at their afternoon tea – yes, the study was conducted in Europe. About half of the children were offered full size cookies; the other group was served half-sized cookies. (The cookies were rectangular so it wasn’t as obvious they were halved.)

Kids helped themselves, and there was no other food or drink offered at the tea break. Researchers noted the weight of the cookies at the beginning and those of the leftovers.

The children offered the smaller cookies ate more servings, but in total, they ate 68 fewer calories than those served the larger wafers. That worked out to about 25 percent less gram weight. And both groups reported similar ratings on hunger and how much they liked the cookies.

The study is one of many that suggests, what we see, is what we eat. Small plates and portioning out foods are a couple strategies people use to help eat healthy portions.

Any favorite portion strategies? Please share.


Snacking in America: More May Not Be Better

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Tomatoes and Cheese Snack

One article in today’s Cancer Research Update looks at a study on how specific snack choices may affect the amount you need to eat to be satisfied. While it’s too early to draw conclusions from this study, we do know that our snacking habits are changing and not for the better.

Americans snack more often than we did 35 years ago and we’re eating more calories than in 1977, according to the 2008 National Health and Nutrition Examination Survey (NHANES).

In 1977 Americans reported, on average, eating about 3.9 times a day and now – about 5.6 times a day. Snacks now account for about 1 out of every 4 calories we eat – twice as much as 35 years ago.

And, we are eating more – about 200 calories more every day.

Some of the calorie increase is coming from carbohydrate rich foods. This includes sugar-sweetened beverages often consumed as a snack. Today, for those who drink sugary beverages, the average daily amount is 23 oz., 100 calories more than 35 years ago. Continue reading →


Celebrate Salads

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Vegetables play a starring role in this week’s Health-e-Recipe, Pasta Salad with Chicken.

Here at AICR, plant foods are at the center of our recipes. That’s because vegetables, fruits, whole grains and beans are naturally low in calories.  Having a healthy weight is our number one recommendation to reduce your cancer risk.

Our New American Plate model can show you how to fill 2/3 or more of your plate with cancer-fighting plant foods.

Avocado’s high fat content ups its calorie content but if you use it sparingly, as in this recipe, you can fit it into a cancer-conscious diet. Eating some healthy fat helps your body absorb fat-soluble vitamin A and other nutrients.

All plant foods provide fiber, which helps prevent colon cancer, plus phytochemicals that protect our cells. It’s not just vegetables and fruits — beans and whole grains are protective, too. This recipe uses whole-grain pasta, a healthier choice than refined-flour pasta.

As the weather gets warmer, feast on healthy salads. Use moderate amounts of low-fat dressings, or just olive oil and balsamic vinegar, to keep ‘em healthy. When you want to make a meal of your salad, just include 3 ounces of protein — good choices are egg, chicken, turkey, tuna or canned wild salmon. A light sprinkle of nuts adds some crunch and even sliced fruit can keep your salads interesting.

For more wonderful salad recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe. What’s your favorite salad combination?