Well, I gotta admit that, especially lately, I've not been one for hanging out at Fitday or writing down every single morsel and ounce of food that goes into my mouth...but I DO practice this occasionally, just to make sure I'm 'on track'. But watching the Dr. Phil weight-loss shows got me to thinking how much folks 'really' eat - vs. what they RECALL eating or perceive eating. So many times I've read where folks have said "I don't know why I'm so fat - I don't eat THAT much" or "I eat all healthy food, no junk". First off - IMO, if you eat too much - even of good food - and take in excess calories, those calories will still be turned to fat if your body can't use them right away.
In his book Fat of the Land, Michael Fumento had an interesting chapter regarding a statement I've read in many books, the statement being "Fat people eat less than skinny people". Supposedly this had been borne out in previous studies. After doing some digging and reading the studies cited, Mr. Fumento discovered one important aspect: All of these studies were based on RECALL - i.e. what the study participant reported he/she consumed each day. The newer studies being done use something called "Doubly-labeled Water" which is considered the gold standard for total energy expenditure. Anyway, I found this study of 102 postmenopausal women while I was googling - this is VERY interesting indeed - worth a read!
The entire study is worth reading but here's the abstract...
Quote:
Background: Errors in self-reported dietary intake threaten inferences from studies relying on instruments such as food-frequency questionnaires (FFQs), food records, and food recalls.
Objective: The objective was to quantify the magnitude, direction, and predictors of errors associated with energy intakes estimated from the Women’s Health Initiative FFQ.
Design: Postmenopausal women (n = 102) provided data on sociodemographic and psychosocial characteristics that relate to errors in self-reported energy intake. Energy intake was objectively estimated as total energy expenditure, physical activity expenditure, and the thermic effect of food (10% addition to other components of total energy expenditure).
Results: Participants underreported energy intake on the FFQ by 20.8%; this error trended upward with younger age (P = 0.07) and social desirability (P = 0.09) but was not associated with body mass index (P = 0.95). The correlation coefficient between reported energy intake and total energy expenditure was 0.24; correlations were higher among women with less education, higher body mass index, and greater fat-free mass, social desirability, and dissatisfaction with perceived body size (all P < 0.10).
Conclusions: Energy intake is generally underreported, and both the magnitude of the error and the association of the self-reporting with objectively estimated intake appear to vary by participant characteristics. Studies relying on self-reported intake should include objective measures of energy expenditure in a subset of participants to identify person-specific bias within the study population for the dietary self-reporting tool; these data should be used to calibrate the self-reported data as an integral aspect of diet and disease association studies.
So...even if you're at goal - it's a good idea to journal what you're eating at least every once in awhile - just to make sure you're not slipping on your portion sizes (even if you're eating all 'clean foods').
Interesting, Mrs. J. I know when I was doing WW Points a few years back, I fudged my numbers to stay within the points alloted for the day. My biggest delusion was FF Pretzels. I could spend an evening on the net, munch down half a bag, and convince myself that it was OK because they were allowed and I was within my points.
However, since using Fitday every morning to preplan my food, I find lately, by the end of the day, I am removing entries because I didn't eat an item or 2. And it's much easier to stick to my plan by eating just the choices I made for myself, based on what's available in the frig or cabinet.
I definitely was one of those who said, "I don't eat that much, and I'm so active around the house, I don't understand why I'm gaining." As did people in my family. I blamed it on everything from menopause to you name it. But then I educated myself.
"Evaluation of dietary assessment instruments against doubly labeled water, a biomarker of habitual energy intake".
The abstract reads as follows:
Quote:
Epidemiological studies of diet and disease rely on the accurate determination of dietary intake and subsequent estimates of nutrient exposure. Although methodically developed and tested, the instruments most often used to collect self-reported intake data are subject to error. It had been assumed that this error was only random in nature; however, an increasing body of literature suggests that systematic error in the reporting of true dietary intake exists as well. Here, we review studies in which dietary intake by self report was determined while energy expenditure was simultaneously measured using the doubly labeled water (DLW) method. In seeking to establish the relative accuracy of each instrument to capture true habitual energy intake, we conclude that none of the self-reported intake instruments demonstrates greater accuracy against DLW. Instead, it is evident that the physical and psychological characteristics of study participants play a significant role in the underreporting bias observed in these studies. Further research is needed to identify underreporters and to determine how to account for this bias in studies of diet and health.
Ouch! Great post Karen and one that really hits home with me. I’m the Queen of Self-Delusion when it comes to food amounts, especially if I’m hungry. Somehow portion sizes G-R-O-W to enormous quantities when I’m hungry. Like a large bowl of cereal is one serving. Half a boneless chicken breast is, oh three ounces (really six). Big ole spoonful of PB is a tablespoon. And ice cream! Has anyone ever actually measured and seen how small one serving (1/2 cup) of ice cream is? I used to dish out two cups worth and call it “one serving”. So I weigh and measure everything, even now.
In addition, I still need to write it all down, before I eat it and afterwards if there’s a change. I’m a Fitday user, like so many others, and plan my menus a day in advance both to make sure that they add up the way I want them to and to have the food prepared in advance (salad stuff washed - check, chicken grilled - check, sweet potatoes baked - check, etc) I know I’m in big trouble when I find myself starving and peering in the frig to see what there is to eat. If I DON'T write it down, I very conveniently forget the odds and ends — a cracker here, pretzel there, piece of broken cookie, stray M&M, extra snack. Boy, does that stuff add up fast!
I hope that some day I’m at the point where you are, Karen — only having to check up on myself occasionally. I’m not there yet, but at least I’m not kidding myself about how much I eat (yeah, I was a “I hardly eat a thing and don’t understand why I can’t lose a pound” person too ).
I've been keeping a food journal for years and it's interesting to look back to see my progress---the ultra low-fat, the Zone, the macrobiotic, etc.! Like reading a very odd novel! It's been such a useful practice that I'll always do it. I also plan my meals a day ahead of time to make sure that I stay within my calorie 'budget'; it's not written it stone though. it changes often.
I also measure most things, Meg. Isn't it amazing how much ice cream one can stuff into a 1/2 c. measure? When I buy ice cream I fare much better with buying portion controlled bars or sandwiches.
You got me, Karen. Instead of eye-balling so far today, I have measured and weighed. And was pretty right-on, so far. But it made me realize that I can be just as satisfied with a measured half cup as I am with a eyeballed half cup and an ounce.
Sooo, no more eyeballing.
OMG you girls. you have hit it on the nose .... I'm also the best at over-measuring when I'm really hungry... 1/2c or rice, yea right, heaping full... What I actually do is wilfully forget what I have eaten, like the crackers or the ice cream... Ice cream, it's much better to measure it by the lsmall teaspoonfuls just a bit on the tip, FROM the container... next thing you know you're half way down the container, and you can still convince yourself that it's only a half cup!!... I have NOT done that in a long time though...HONEST!!
But you know what's nice is that there are people out there, (YES you guys!) that do/did the same as me... So I know for sure that I am not a little coo-coo when these behaviours come up....
How much do you *really* eat in a day?
).
When I buy ice cream I fare much better with buying portion controlled bars or sandwiches.
.... I'm also the best at over-measuring when I'm really hungry... 1/2c or rice, yea right, heaping full... What I actually do is wilfully forget what I have eaten, like the crackers or the ice cream... Ice cream, it's much better to measure it by the lsmall teaspoonfuls just a bit on the tip, FROM the container... next thing you know you're half way down the container, and you can still convince yourself that it's only a half cup!!... I have NOT done that in a long time though...HONEST!! 
