AMERICANS ARE EATING MORE OFTEN AND CONSUMING MORE CALORIES FROM SNACKS

Two recent studies indicate that much of Americans' increased calorie consumption stems from eating more frequently.   University of North Carolina researchers examined surveys of daily eating habits from the last 30 years and found that the average number of daily meals and snacks consumed by U.S. adults rose from 3.8 in 1977 to 4.8 in 2006.   Researchers also found that while the size of meal portions has stabilized in recent years, total calories consumed over the course of the day continues to rise.  By 2006, Americans were consuming 570 more calories per day than they did in the late 1970s and most of those extra calories came from extra snacks rather than larger meals.

A chief culprit behind the calorie gain: Americans now consume 220 more calories daily from sugar-sweetened soft drinks than they did in the 1960s, the study found.  Study author Kiyah Duffey said that large portion sizes drove the rise in calories during the early part of the study period but that more recently increased intake stems more from the frequency of intake rather than the size of portions.  “A proliferation of food availability and a decline in regular mealtimes may be fueling the pattern…People aren't sitting down to three meals anymore," she said.

Another study of Americans' snacking behaviors conducted at Purdue University found that snacking now accounts for about 25% of the calories consumed by Americans each day.  Moreover, on average, about half of those calories come from beverages.   Researcher Richard D. Mattes also found that between 2006 and 2008, the amount of time Americans spent eating solid food snacks increased from an average of 15 minutes per day to 30 minutes per day.  Similarly, over that time period, the time Americans spent drinking snack beverages rose from 45 minutes per day to 85 minutes per day.  In contrast, during that same period, the time spent eating primary meals (breakfast, lunch and dinner) remained roughly constant at around 70 minutes.

What to do:  While small frequent meals appear to be helpful for many persons when they are trying to reduce their total calorie intake, these studies point out that eating often can also be a source of a lot of additional calories and add up to more intake in the end.   If you do eat more frequently, you need to reduce your intake at your breakfast, lunch, and dinner.  Also, be strategic about what you snack on.  Snack foods typically are not very healthy options, and if you are opting for snacks over meals, you may be selecting sugary or high fat options.  Because these are very tasty and not very filling, we are more likely to overeat these than traditional meal components such as protein sources or vegetables.   Also, do not drink your calories.  Beverages can have a lot of calories but are not filling so people can easily overdo it with sugary drinks.  It is also important to be careful about mindless eating.  Spending long periods snacking means we are spending more time eating while doing other things such as watching TV, using the Internet, and driving.  Research consistently shows that when we do not focus on our food we eat more and feel less satisfied.   It is important that while you're eating, only be eating. So, step away from the email and turn off the TV while you're eating.

Adapted from Institute of Food Technologists, news release, June 21, 2011 & Reuters Health, 2011.