In Tune
What Does Moderation Really Mean?

“More than two-thirds of Americans are overweight.”

By Jill Whisler

You know what they say when it comes to what to eat: "Everything in moderation." Whether it is chocolate, wine, red meat, dessert, etc., we can enjoy it sometimes, right? Everything can fit as long as we just don't consume too much of it. But, how do we define too much and how do we know if we have exceeded this?

Our current concept of everything in moderation comes from ancient Greece, where at the temple of Apollo at Delphi there was the inscription, "Nothing in Excess." From this, we got the concept of doing something in moderation, which means, not doing it excessively. Therefore, someone who moderates their food consumption may choose to eat food from all food groups, but will limit their intake of those foods that may cause deleterious effects to harmless levels.

So, how are we doing in this area?

The items we know that are causing harm to Americans right now are the excess consumption of added sugars, refined grains, sodium, fat and saturated fat.

So, how much does the average American consume of these? Here are few examples:
Added Sugars: 242 percent over the recommended upper limit.
Refined Grains: 200 percent over the recommended upper limit.
Sodium: 229 percent over the recommended upper limit.
Saturated fats: 158 percent over the recommended upper limit.
Solid fats: 281 percent over the recommended upper limit.

These are five items we have not been able to consume in moderation as their current level of consumption is far beyond the level we know to cause harm. The only solution is a dramatic reduction in the amounts we consume of these items. We need to be aware of the over-processed world we live in. We need to be aware of the amount of added sugar or fat into our foods. Do you always look at the ingredients? We need to. Then, and only then, perhaps we can again, consume these things in moderation.

However, there also is a flip side to the saying everything in moderation. There are items that we know are beneficial, that we should be consuming a certain amount of in order to gain their benefit. These are fruits, vegetables, whole grains and fiber.

Here are a few examples of the average American consumption of these:
Fruits: Only 42 percent of the recommended minimum intake.
Vegetables: Only 59 percent of the recommended minimum intake.
Whole Grains: Only 15 percent of the recommended minimum intake.
Fiber: Only 40 percent of the recommended minimum intake.

Therefore, these also are items we can no longer consume in moderation as their current level of consumption is far below the level we know to be beneficial. The only solution is a dramatic increase in the amounts we consume of these items. Then, and only then, perhaps we can again, consume these things in moderation.

In addition, more than two-thirds of Americans are overweight and more than one-third are obese. We did not get this way by consuming all things in moderation. We got this way by consuming many things, and many of the wrong things, in excess.

The USDA figures that since 1970, the average American consumes 30 percent more calories with most of these calories coming from added sugars, solid fats, saturated fats and refined grains. Sadly, our children are currently getting almost 50 percent of their caloric intake in junk (non-nutritive foods).

Last year, the American Dietetic Association started a campaign stating, "All foods fit." Perhaps this needs to be clarified: "All foods can fit into a healthful diet if consumed in moderation with appropriate portion size and combined with regular physical activity."

Americans' are not consuming foods in moderation nor are we engaged in regular activity as more than 70 percent of Americans do not meet the minimum recommendations for activity. Modern conveniences like remote controls, elevators, car washes, washing machines, leaf blowers and drive-through windows at fast-food restaurants all mean less physical activity.

The Dallas Morning News tallied up the number of calories a person could burn if he or she replaced several convenient activities, such as driving through a drive-through window, with their more active counterparts, such as walking into the store. Together, they added up to 8,800 calories worth of missed physical activity opportunities each month, which can equal to 2.5 pounds a month. That’s 30 pounds in a year.

Moderation is no longer an option in regard to calories or in regard to the foods we know can be harmful, or in regard to the foods we know to be beneficial. We are so far from what constitutes healthy in America, that we have much work to do to get back to where we could once again discuss moderation.

Consider these tips:
• Double the intake of fruits, vegetables and fiber to reach minimum recommendations.
• Cut our consumption of added sugars, fat, sat fat and sodium in half to get down to the high end of the recommended limited.
• Minimize eating processed foods. Limit them as much as possible.
• Try to eat as clean and lean as you can.

We need a dramatic shift in our understanding of our current situation and the solution we take. Remember to eat more fruits, vegetables, whole grains and fiber, and limit added sugar, refined grains, sodium, saturated fats and solid fats and reevaluate your understanding of moderation.

Pilates Mat classes
Pilates Mat classes are offered Tuesdays and Thursdays from 4 to 5 p.m. and Sundays from 10 to 11 a.m. Classes are free for Center members or $10 drop-in for non-members.

The Pilates Mat class works at a gentle level introducing the principle and techniques of Pilates exercises. Each class will focus on proper body alignment, breathing, coordination and relaxation. This class is suitable for anyone new to Pilates or for anyone wishing to advance their Pilates practice.

Jill Whisler is a registered dietitian from The Tahoe Center for Health and Sports Performance. For more information on nutrition, exercise or to learn more about sports performance, call the Tahoe Center for Health and Sports Performance at (530) 587-3769 or stop by 10710 Donner Pass Road, Truckee.