Living with Diabetes...

with Dr. Tia Rains

100-Calorie Packs, Friend or Foe?

So what exactly is a 100-Calorie Pack? It’s a food package containing 100 calories of a snack food. Ok, so perhaps food scientists aren’t the most creative people in the world when it comes to naming a packaging innovation, but from the point of view as a nutritionist, I think they’re fantastic. It is such a simple concept, yet I believe there are number of benefits:

1. Portion Control

Balance, variety, and moderation are the foundation of a healthy diet.  Unfortunately, eating some foods in moderation can be challenging, particularly because portion sizes have grown larger over the years and foods are sold in bigger containers.  As it turns out, these environmental cues play a pretty important role in determining how much we eat.  Scientific studies have shown that people provided with larger servings will consume more food.  Even if the food is stale popcorn, people will still eat more if provided a larger amount.  Brian Wansink of Cornell University has proven this concept over and over again.  It turns out that we are more programmed to respond to the bottom of the popcorn tub than internal feelings of being full.  His recently published book, Mindless Eating (www.mindlesseating.org) , summarizes his work related to portion sizes, food packages, and eating behavior.  According to his research, even trained nutritionists can be fooled by food packages and portion sizes!  The 100 Calorie Packs alleviates the guesswork by providing one portion in a single serve pouch.

2. Convenience

 

Eating frequently throughout the day can sustain energy levels, manage hunger, and help keep you on track with your diet plan.  A 100-Calorie Pack tucked in a purse, briefcase, gym bag, desk, or car can be a perfect on-the-go snack.  Plus, having smart snacks on hand is a great way to avoid the vending machine. (See my previous entry on smart snacking)

3. Guilt-free indulgence

In my experience, the diagnosis of diabetes or starting a weight loss diet can take the fun out of eating for some people.  Some feel they need to give up certain foods, others feel guilty when indulging in a sweet treat.  The reality is that most foods can fit into a healthy diet when eaten in moderation.  Whether you are managing your carbohydrate intake, balancing your food intake with medications, or watching your food intake to achieve or manage weight, a sweet treat can be enjoyed as part of your diet with proper planning.  With the 100-Calorie Packs, there is no need to feel guilty; no matter how much you enjoy the treat, it’s still only 100 calories.  Just remember to stop at one! And as always, we recommend you talk to your doctor regarding any dietary choices that may affect your health.