Sticking with the Flex Plan - Read This!
 

Too Much Junk
By Karen Collins, MS, RD, CDN


A new report on American eating habits reveals that almost a quarter of the calories we consume come from nutrient-poor selections – better known as "junk food." This surprising fact clashes with the advice of many nutrition experts on how to eat more healthfully and control weight. To counteract the effect of escalating portion sizes, many experts recommend decreasing the amounts of the foods we eat. But if one-fourth of what we eat is junk food, weight reduction campaigns should emphasize eating differently, not just eating less.

The new report is based on surveys of about 4,700 people. According to the responses, soft drinks are the number one source of calories. They accounted for 7.1 percent of the calories these people consumed in 1999–2000. Altogether, the categories of soft drinks, sweets and desserts, and alcoholic beverages contributed 23.8 percent of the calories that these survey respondents consumed. Salty snacks and fruit-flavored drinks added another five percent of calories. Since these foods are relatively concentrated in calories, you don't have to eat a lot of them to increase your daily calorie total.

Another study looking only at youths aged 8 to 18 reports similar findings. Candy, table sugar, sweetened drinks, baked and dairy desserts, salty snacks, fatty foods like butter and gravy, along with some other nutrient-poor foods made up more than 30 percent of the calories these youths consumed. In fact, desserts and table sweeteners alone comprised almost 25 percent of the total calories. Furthermore, those who ate the most junk food tended to eat the least amount of nutrient-dense, healthful foods. They took in less vitamins A, B-6 and folate, as well as calcium, magnesium, iron and zinc.

Although both of these studies are based on large national surveys, they included larger than representative proportions of blacks, Hispanics and low-income individuals. Consequently, the results may poorly characterize the eating habits of the average U.S. population.

However, a third study, which used a randomly selected group, confirms that people who eat a lot of junk food suffer nutritionally. This study looked at the impact of salty snack foods, like potato chips, corn chips, crackers, pretzels and cheese curls. Those who ate the most of these high-fat salty snack foods had diets high in total and saturated fat and low in fruits and vegetables. These people scored poorly for dietary healthfulness. Other people who ate more fat-free versions of these snacks tended to eat more fruits, vegetables and fiber. But even fat-free snacks, when heavily consumed, can be detrimental to your health because of too many calories. The amount of sodium consumed by heavy users of both regular and fat-free snack foods also went well beyond recommended limits.

These three studies of nutrient-poor food consumption highlight several important messages. Between-meal snacks and drinks may be the best place to start substituting healthy choices and cutting back. Second, people who are overweight can still be undernourished. Eating more healthful foods may be an important goal for these people, too. Finally, these studies and others like them refute the commonly heard idea that as long as someone maintains an appropriate weight, junk food is OK. Eating substantial amounts of high-calorie, low-nutrient foods tends to be part of an eating pattern that ignores nutrient-rich vegetables, fruits, whole grains and beans. Even if you don't gain weight with this eating pattern, it could increase your health risks, like the risk of cancer, by depriving you of protective nutrients and phytochemicals.

Source: AICR

Ok and what does staying with FP have to do with eating a lot of junk. While some do that not everyone does. I for one incorporate into my plan (90-95% of the time) Core Foods and Core Values. I do have small amounts of 'junk' but that doesn't mean Core is any better than Flex if the person strives for healthy options rather than junk. Are you trying to stress that they should eat healthier or that FP is bad? I think you are trying to get across the first one.

I agree our society tends to lean towards nutrient-poor selections as a whole not just dieters...I also tend to think (and always have) that the points programs didn't stress enough healthy eating.

I think it is just as possible to eat unhealthy stuff on Core as it is Flex. If I wanted to sit around all day and eat fat free cheese then basically I could do that and stay on the plan. And ofcourse if you are doing flex (which I am) you could consume all of your points in chocolate cake. But, if you do the program (either one) the way it was intended then you should be getting your daily requirement of fruits and veggies and milk.
I hate to say this but it is already starting to look like it is going to be Core vs/ Flex, each one thinking that their program is the best/or best for you. I really believe it is an individual choice and what may work for one lifestyle may not be best for another.

(I am going to try the Core within the next couple of weeks, because I atleast want to see for myself which fits better into my life.)

Sherry you make a very good point however like I have said over and over (and finally got through to some people at W/W board) you can incorporate much of Core into Flex and be HEALTHY!

Right Kelly! I already eat that way mostly but I don't eat potatoes much since I don't really like them anyway. I eat whole grain products for the better nutritional value and I actually like the taste of them better anyway- and I don't use my flexpoints for "junk food". There are no cookies or chips in my house except for DH's stash and he gets things I don't like so I won't be tempted (ketchup flavoured chips - ick! :p )

I eat my exercise points and don't use my flexpoints as a result but the few times I do it is for something "good" like a nice meal out and I still make good choices by avoiding the bread basket, eating items that are baked, broiled or grilled over fried, swapping the fries for a side salad, eating steamed veggies and rice paper spring rolls instead of fried at a Chinese restaurant and sharing a dessert with my DH or a friend if I feel like it.

I am never starving nor am I keeping my points to indulge in junk food - I like the flexpoints plan but I am willing to take the Core plan for a test drive :D

I've been doing Flore for 4 days now. Following Core but still writing down the Flex points. Which will I stay with? I'll let you know after I see what the scales says next week.

Ann

Remember it is not a Flex vs Core and you can combine the two forever...basically 90-95% of the time that is what I have been doing since I started W/W. Do I have bad days where I eat junk yes - am I satsified yes because I don't deprive myself of what I enjoy.

You can move back and forth by the week on both programs.