‘Traffic Light’ Calorie Labels Help People Make Smarter Menu Choices

Would you still order the turkey club with chips if the menu revealed it was packed with 900 calories? What about if there was a stoplight printed next to it? A new study shows that labels like these help people make better food choices.

The research, published in the Journal of Public Policy & Marketing, analyzed the lunch habits of 450 employees at a health care company. Some people ordered off a menu with calorie counts. Others had a menu with traffic light labels: green lights (indicating meals with 140-400 calories), yellow lights (400-550 calories), and red lights (550-950 calories). A third group saw both numeric counts and traffic lights. And a control group had menus with no calorie labels.

It turned out the numeric counts, traffic lights, and the combo of the two were all equally effective at helping people order smarter. When labels were present, the employees ordered meals with about 10% fewer calories. "These findings suggest that consumers may benefit most from help in identifying relatively healthier choices but rely little on information about the exact caloric content of items," the study authors write. 

RELATED: 24 Things You Should Never Order When You Eat Out

The study didn't explore why menu annotations impact us so. But lead author Eric M. VanEpps, PhD, has some theories: “Research shows we’re not very good at knowing the calories in items, and we often underestimate," he explains. "Labels may serve as a reminder to consider your health [when ordering], and they also help you better compare items."

Already chain restaurants with more than 20 locations are required by the FDA to list calorie counts on their menus. If there’s good data to show that these counts influence how people order, it may compel the chains to serve up healthier fare, says VanEpps: "If they [become] uncomfortable with the fact that they have meals with 2,000 calories, they may change what they offer." (In other words, it could mean the end of these nine famously outrageous calorie bombs.)

As for non-chain eateries, whether we see calorie labels pop up on menus is TBD. But in the meantime, you may be able to take matters into your own hands. Some restaurants post nutrition information on their websites. In the past, VanEpps points out, you’d have to ask for that info if you wanted it, and a manager might hand you a paper binder to page through. So helpful.

“As technology continues to advance, we have the ability to access calorie information in easier and quicker ways,” says VanEpps.

 

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3 Easy Mind Tricks to Help You Beat Cravings

You know the feeling: You're in the middle of your favorite show, and suddenly you have a hankering for a cupcake—even though you just finished dinner. 

Most cravings are not actual hunger cues. They are often rooted in emotions (we're looking at you, anxiety), and they are tough to beat with willpower alone, especially when you're feeling tired.

But the good news is, cravings don't last indefinitely. In a recent interview with CNN, Mary Beth Sodus, RD, a nutritional therapist at the University of Maryland Medical Center, explained that "cravings will go away if you wait them out."

To help us resist those unhealthy urges—and avoid mindless binging—CNN rounded up these three useful tricks, each designed to buy time until your craving (whatever it is) has passed. 

RELATED: What Your Cravings Mean (And How to Rewire Them)

Eat a "safe food"

Think carrots, salad, or a small red baked potato. So-called safe foods are low in calories, but high in fiber (to fill you up), and also take a while to eat (so by the time you're done, your Brie craving is long gone). Sodus told CNN one of her favorites is grapefruit. It's a superfood known for its fat-burning properties, and also demands concentration to slice up, drawing your mind away from the cheese drawer.

Tap your imagination

One theory is that food cravings exist because we imagine them, and you can forget a craving simply by imagining something else, Anne Hsu, PhD, a behavioral scientist at Queen Mary University of London, explained to CNN. "If you hijack that part of the brain [imagining the food] then it can't sustain the craving anymore," she said in the interview.

Hsu and her team tested an app designed to help people do just that. For the trial, 48 people were asked to push a button when a craving struck. The app would then suggest an imagery task (like, imagine a forest) to distract the brain from the food. The results of their tests showed a reduction in snacking overall. 

But you don't necessarily need an app to fire up your imagination, Hsu pointed out to CNN. You could pick an imagery task yourself. For example, whenever you yearn for chocolate, try visualizing a white horse galloping through a field to take your mind off the sweet stuff.

RELATED: 12 Mental Tricks to Beat Cravings and Lose Weight

Play a game on your phone

Let's say you are in the throes of a craving with no safe foods in sight, and the white horse just isn't cutting it. A game might do the trick. CNN cited a small 2015 study published in Addictive Behaviors that found that playing Tetris for just 3 minutes reduced food and drink cravings by about 14%.

"Playing a visually interesting game like Tetris occupies the mental processes that support [the craving] imagery; it is hard to imagine something vividly and play Tetris at the same time," explained study author Jackie Andrade, PhD, in a press release.

Tetris, and other visual games like Candy Crush and Angry Birds, may distract you just long enough to forget all about that ... what was it you were craving again?

 

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28 Tips From Real Women Who Lost Weight and Kept it Off

Dropping pounds is no easy feat. Here, 28 women share the strategies they used to get slim—and stay that way. 

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Best Chance of a Long Life? Not Too Heavy, Not Too Thin, Study Says

According to current guidelines, people who have a body mass index (BMI) over 25 are classified as "overweight"—which is not considered to be a good thing for your health. But new research suggests it may not be quite as bad as experts thought. 

The surprising study, published Wednesday in JAMA, found that people who are a bit heavier are the least likely to die young. Using data from three different periods—1976 to 1978, 1991 to 1994, and 2003 to 2013—Danish researchers examined the link between BMI and mortality in more than 120,000 people.

The discovered that in the first group, folks with a BMI of 23.7 (in the "healthy" range) had the lowest risk of death. In the second choort, the mortality rate was lowest for people with a BMI of 24.6 (which is at the high end of the healthy range). But in the most recent group, those with a BMI of 27 (roughly in the middle of the overweight range) had the lowest risk of dying from any cause.

“Compared to the 1970’s, today’s overweight individuals have lower mortality than so-called normal-weight individuals,” explains the study's senior author, Børge G. Nordestgaard, MD, a clinical professor at the University of Copenhagen. But why remains a mystery, he says. “The reason for this change is unknown."

RELATED: 15 Eating Habits That Make You Live Longer

Nonetheless, Dr. Nordestgaard cautions people not to get the wrong idea from his research:  “Our results should not be interpreted as suggesting that now people can eat as much as they like, or that so-called normal weight individuals should eat more to become overweight,” says Dr. Nordestgaard. “That said, maybe overweight people need not be quite as worried about their weight as before.”

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Weight Loss Success Story: "I Lost 83 Pounds"

Shannon Mateo, 34, 5' 1¾", from Reno, Nev.
Before: 198 lb., size 16
After: 115 lb., size 2

Total pounds lost: 83
Total sizes lost: 7

Shannon's wearing: Puma Yoghi Essential Layer Tank Top ($30, amazon.com) and Puma All Eyes On Me ¾ Tights ($50, puma.com)

When I moved away from home to go to college at 18, the freedom to eat whatever I wanted quickly spiraled out of control—I'm talking ice cream and chips with salsa and Nutella-topped toast for breakfast. Within a year, I put on 40 pounds. My family begged me to make a change and join the gym with them, but my self-confidence was shot. I thought that not only would it be impossible to drop the extra weight, but I wasn't worth the effort anyway. Five years and two pregnancies later, I had packed on another 23 pounds.

RELATED: How to Eliminate Sugar From Your Diet in 21 Days

Finding my fit

Living in stretchy clothes, I had lost all motivation. Then, after years of excuses, I found myself accompanying a friend to the gym. When we got these, I couldn't even walk a mile on the treadmill without feeling sick. Despite that start, I bought a gym membership and began hitting the elliptical three times a week. After shedding only a few pounds, I was ready to give up. Instead, I turned to a trainer for strength sessions. We worked past the plateau, and I lost 42 pounds in a little over a year. I was still eating fast food after workouts, though; I knew that had to change.

RELATED: 20 Healthy Foods You Should Always Have in Your Kitchen

Unstoppable me

I switched to clean eating, and the rest of the weight fell off: I dropped 20 pounds and 7 percent of my body fat in just 45 days. For the first time, I could actually see my abs! Even better, I realized how amazing my body felt when properly nourished. I reached my goal of 115 pounds in November 2015. But my proudest moment? Completing a Tough Mudder with my husband five months earlier. When I crossed the finish line, I felt like I had finally proved that I was good enough for everyone, including myself.

RELATED: The 50 Best Weight Loss Foods of All Time

Shannon's slim-body rules:

Smart eating and a fitness addiction got Shannon her bod back. Now she's sharing her secrets. 

1. Rock your motivation. At the gym, I wear bright clothes with fun sayings like 'Drink coffee, put on some gangster rap, and handle it.' It sets my workout tone.

2. Try an apple. If I'm not hungry enough for an apple, then I'm not really hungry. Anytime a strong craving hits, I'll eat an apple first to help curb my appetite.

3. Judge your labels. I always peruse food labels. Whenever there's something listed that I can't grow or make myself, I put the item back. It makes weeding out unhealthy processed foods much easier.

4. Indulge wisely. A lot of people have weekend cheat days, but that adds up to 104 a year! Instead of depriving myself all week and bingeing on the weekend, I choose sweets that fuel my body, like Trader Joe's Coconut Cashews. 

As told to Lindsey Murray

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5 Little Tricks to Avoid Vacation Weight Gain

Whether it's wine tasting in Italy or a backyard barbecue at your pal's beach house, most summer getaways involve major food indulgences. Plus, many jetsetters adopt an all-bets-are-off mindset, allowing healthy eating habits to go totally out the window during travel.

"A vacation eating attitude typically means indulging in the moment and worrying about the consequences later," says Health's contributing nutrition editor, Cynthia Sass, RD. And research agrees: A recent study out of the University of Georgia found that some people who take one- to three-week vacations put on nearly a pound during their trip, while others gain as many as seven pounds. (Yikes!)

To help you avoid the same fate on your next summer vacay, we asked experts to share their no-hassle nutrition practices that keep any trip from turning into a gluttonous getaway. By following these tips, the only thing you'll have to worry about packing is your bags, not any extra flab.

Control your morning meal

Few people want to hold back at every meal on vacation. Instead, try to set the tone for the rest of the day by practicing a little bit of mindful eating and control during your first dish. "I tell clients they can control breakfast, snacks, and portions," says Stephanie Middleberg, a New York City-based RD. "Typically lunches and dinners tend to be the wildcards [on vacation], and more indulgent. So I have clients skip a carb at breakfast and keep it to one plate."

If breakfast or brunch is likely to be a decadent one, eat something beforehand, recommends Jackie Newgent, RD, author of The All-Natural Diabetes Cookbook. "Enjoy a cup of berries before you go to brunch. It’ll help take the edge off of your hunger so you can order smartly," she adds.

RELATED: 3 Travel Tips to Help You Feel Zen Before Your Vacation Begins

Snack smarter

If you're going on an all-day excursion and don't bring snacks, you'll likely be ravenous by your next meal. Or, if there aren't any healthy options available en route, you may end up choosing food you normally wouldn't eat.

Newgent's fix? Remember the three P's of snacking: plan, pack, protein. "Plan ahead, pack portable snacks, and be sure your pick has protein," she says.

Take the tip a step further and build every snack with a protein and a produce. Pick a piece of fruit and pair it with Greek yogurt, a cheese stick, two tablespoons of nut butter, or 10 to 15 raw nuts. The protein element keeps hunger pangs at bay until your next meal (unlike a carb-only snack that doesn't have satiating power), while the fruit packs fiber and other key nutrients.

Grocery shop

A trip to the nearest supermarket is one of the first stops on Sass' vacations. "Go to the grocery store and load up on things to either make meals on your own or complement room service or restaurant meals," she says. Stock up on fruit, yogurt, and oatmeal for a light breakfast. As well as plain popcorn, hummus, individual nut butter packets, and healthy crackers to have smart snack options on hand at all times.

RELATED: 17 High-Protein Snacks You Can Eat On the Go

Avoid the buffet

It's tempting to pile a plate at the buffet with pancakes, fruit, bacon, scrambled eggs, and a chocolate-filled croissant on the side. But you could easily pack in a day's worth of calories if you're not careful; buffets make it far too easy to overdo portion sizes and eat past the point of fullness.

"I never eat at buffets unless they're included or my only choice," says Sass. "And if so, I stick with customizable dishes, like a made-to-order omelet with lots of veggies and avocado paired with fresh fruit, or a made-to-order stir fry that allows me to choose lots of veggies, lean protein, and light sauce with a portion of brown rice that I can control." You could also regulate portions by ordering a la carte, or treating yourself to room service if necessary.

If you do decide to stick to the buffet, don't feel obligated to eat everything in sight. "Even if I have to pay for a buffet and don't eat much, I don't see it as not getting my money's worth," Sass explains. "I tell myself I'd rather pay more for a correctly sized meal that leaves me feeling energized, rather than getting more food for that amount of money that leaves me feeling stuffed and sluggish. It's just not worth it, especially if it zaps your energy for the whole day on vacation."

Take the long way

Whether it's walking to dinner, jogging to a museum, or taking a paddleboarding break from reading on the beach, move as much as you can—even if it means taking a bit of a detour (an adventure in itself!). "Plan extra—and fun—activity into your itinerary so you can have extra delights at your destinations to fully enjoy your travel experience," Newgent says.

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3 Reasons You Shouldn't Be Discouraged by the 'Biggest Loser' Study

You’ve probably heard a lot of buzz about the new study on Biggest Loser contestants, and their discouraging post-show weight-gain. The research, published in the journal Obesity, tracked 14 contestants for six years. The result: While each person initially shed an average of 100 pounds, only one was able to keep the weight off. The rest of the contestants regained much of the weight they lost.

But the real kicker is that it wasn't just about a lack of willpower or simply slipping back into old habits. The contestants actually experienced changes in their metabolism. Researchers found that participants’ metabolic rates slowed much more than expected, which made keeping weight off extra difficult and gaining weight back a whole lot easier. The contestants burned 600 fewer calories per day on average, compared to other adults of the same size. They also experienced a spike in hunger, due to changes in leptin, a hormone involved with appetite regulation. In other words, it was biologically more difficult for these individuals to keep the pounds at bay.

Since this story broke, I’ve seen floods of comments and reactions online like “Depressing!” and “Guess I should just give up!” But please, don't throw in the towel based on this one study. Here are three reasons it's well worth sticking to your health goals.

Your body may respond differently

This wasn't a definitive study about weight loss and metabolism. For starters, the sample size was very small and there was no control group. Which means the result may have been different for another group of participants who lost weight in another way, or at a different pace. Plus, diet plays a role. A 2012 study published in the Journal of the American Medical Association found that people who stuck with a lower-carb, higher-protein diet experienced less of a drop in metabolism while losing weight compared to those who consumed a low-fat or low-glycemic index plan. So if you're on a weight loss path don't assume you're bound to struggle with the exact same kind of metabolic slow-down.

RELATED: This Is the Last Diet You'll Ever Need

Healthy habits can affect hunger and metabolism

While hormones do play a key role in appetite regulation, there are plenty of other strategies that help keep hunger in check. Some science-backed tricks include eating lean protein and “good” fats like avocado and nuts; upping your intake of fiber-rich pulses, which include beans, peas, and lentils; eating slower and more mindfully; getting some sunlight in the morning; and listening to relaxing music. Also we now know that metabolism isn’t solely about diet and exercise—other factors like getting enough sleep and practicing meditation can impact our bodies’ ability to burn calories.

There are many success stories

Just because 13 Biggest Loser contestants had trouble keeping off the weight, doesn't mean every weight-loss story has the same ending. In fact, researchers from Brown Medical School and the University of Colorado have maintained a database of “successful losers” since 1994. The list now includes over 10,000 adults, all of which have lost at least 30 pounds and kept the weight off for more than a year. What's even more encouraging is their maintenance habits aren't extreme. A recent report, published in the American Journal of Preventative Medicine, focused on 3,000 people in the registry who maintained their weight loss for 10 years (an average of 70 pounds) and found their common habits include being regularly active, weighing in often, and eating consistently from day to day. These people are positive proof that you are not doomed to fail. And for even more reassurance, check out the many inspiring weight loss success stories on Health.com.

Do you have a question about nutrition? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass. 

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.

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