An apple a day helps keep holiday pounds at bay

If you're worried about keeping off the holiday pounds, eat an apple! The effects of apple eating on overall calorie consumption were the focus of a research presentation at a meeting of the Obesity Society in October 2007. Researchers from Pennsylvania State University revealed that study participants who consumed a peeled, cut up apple shortly before lunch ate 190 calories fewer at the meal than those who ate either nothing, applesauce, or apple juice. (Note: From a nutritional standpoint, whole, unpeeled apples would be a better choice. That's because apple peel contains additional fiber and up to six times more dietary phytonutrients than apple flesh.) The Penn State researchers believe that the solid texture of the apple is a major factor, and is perceived by the brain to be more satisfying than the alte
ative apple-based foods that were also studied.

Barbara Rolls, PhD, RD, has studied hunger and obesity for over 20 years, ultimately developing a program dubbed "Volumetrics." The Penn State research findings corroborate Rolls' work. In the Volumetrics program, dieters consume higher volume, lower calorie whole foods (including fruits and vegetables) that help them to feel satisfied without overeating. In a nutshell, the healthier food "crowds out" the less healthy foods.

But there may be even more at work here, believes Brian Wansink, Ph.D., Director of Cornell University's Food and Brand Lab in Ithaca, N.Y. and author of Mindless Eating. He suggests that the actual effort of eating can "trick" the brain into thinking the stomach is full.

Most experts will agree that traditional meal starters like soups and salads have the same effect, with similar nutritional benefits. Eating whole fresh apples, however, has a couple of additional benefits. Apples are about as convenient as it gets – there's nothing to prepare or cook. Additionally, apples are portable and don't require utensils. This holiday season make it a point to eat an apple before meals and you may find it easier to resist overindulging!

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