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The new year can mean a new start toward healthier eating

UPMC Susquehanna dietitian April Mase, left, consults with a patient at Williamsport Regional Medical Center. Mase says healthful eating choices can make for a better year, year after year. PHOTO PROVIDED

The new year means another beginning for many people looking to eat healthier and perhaps drop some pounds.

UPMC Susquehanna dietitian April Mase said you can takes some simple steps to meet those goals.

A start, she said, is to choose what she called “super foods” in lieu of comfort foods.

“Super foods are those that are considered healthy because they are more nutrient based,” she said. “They provide vitamins and minerals.”

Super foods, she noted, include fruits and vegetables, nuts and whole-grain foods.

Comfort foods, on the other hand, often are those rich in carbohydrates.

Knowing the difference between the two is the first step to eating healthier. But it’s hard for many people to avoid the comfort foods.

“When you eat those comfort foods, your body releases cortisol. It can increase the level of cortisol, which leads to weight gain,” she said. Cortisol is a hormone from the adrenal glands that raises blood sugar levels for the body’s use as energy for meeting the physiological demands placed upon it.

Levels of stress cause the body to release cortisol, triggering cravings for salty, sweet and high-fat foods that provide bursts of energy. In other words, high levels of stress lead to high levels of cortisol, which leads to more comfort foods.

It’s a vicious cycle, but it’s the small steps a person takes toward healthier eating that can make all the difference.

Eating three balanced meals a day is a great practice, said Mase.

“It’s good to have that breakfast meal to start off,” she said. “Breakfast gives you a boost for your metabolism.”

Oatmeal and fruit are foods that help comprise an excellent breakfast.

Mase discourages skipping meals.

A skipped meal forces the body’s metabolism to slow down, causing food eaten later to not burn as efficiently. Missed meals often lead to over-eating to feed a ravenous hunger. Keeping regular meal times helps a person maintain metabolism and maintain energy levels.

“It also prevents you from over-eating,” she said.

Mase also discourages heavy eating before bedtime.

Studies have shown calories consumed at night usually are not processed as efficiently as those during the day.

Traveling with healthy snacks can be a good idea and helps you avoid the impulse purchase of high-caloric foods from vending machines, Mase noted.

Exercise always is a good complement to any healthy eating plan.

“When you exercise, it helps you balance calories out,” Mase said.

And, drink plenty of water.

“Water is always a good thing,” she said. “It’s calorie-free and fills you up. It’s better than the sugary drinks.”

A 12-ounce can of regular cola, for example, has 140 calories, but many other sugary drinks contain even more than that.

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