A recent government study estimated that the average American family of four wastes about 122 pounds of food every month. Given the recent rise in grocery prices, more and more Central Texans are feeling the pinch and are certainly more mindful of costs. Addressing food waste in your family may be one way to help get a handle on your familys food budget. Seton Outpatient Nutrition Services Senior Clinical Dietitian Wendy Morgan, RD, LD teaches classes on the concept of mindful eating as a method of portion control and weight loss - but the principles can also be applied to cost reduction.

"Mindful eating is based on the philosophy that 'food is a great gift and deserves respect.' The Center for Mindful Eating believes that when we eat more than we need, we dishonor both the food and our bodies. The center encourages the eater to slow down; pay attention to the smell, taste and texture of food; think about what was involved in the production and preparation; experience and appreciate the food; and not just to devour it," says Wendy.

The basic tenets of mindful eating include:

• Values - Choose quality over quantity and learn to appreciate and experience tastes.
• Attitude - Respect food for the contribution it makes to your overall health and well-being.
• Mindfulness - Slow down and pay attention to what you eat so you savor flavor, texture and aroma.

Controlling Your Food Budget

"Mindful eating may also be helpful as way to get your food budget under control," believes Wendy. "You can view today's rising costs as a glass half empty because of rising costs of gas and food or a glass half full because it presents an opportunity to rethink how you value the food you bring to the table."

She suggests ways to make a difference:

• Cut costs by eating out less and eating more home prepared family meals.
  
  
• Focus on real unprocessed foods instead of highly processed convenience foods.
  
  
• Plan on serving smaller portions instead of preparing more than the family needs.
  
  
• Encourage family members to pay attention to physical cues such as hunger and fullness and to not over-consume.
  
  
• Talk about the food being served. Encouraging your family to think about what was involved in bringing it to your table, what the texture is like or how it tastes compared to other dishes at the table provides a vehicle for everyone to learn more.

Consuming less food also impacts energy savings in other ways:

• Save money on gas by not driving through fast food restaurants.
• Save gas resources by reducing the amount of processed foods you use.
• Reduce the impact on the environment by reducing your use of packaged foods.

Limit the Food You Consume

"Our food industry produces 3,800 calories of food per day for every person in America, even though most adults need no more than 1,800 to 2,000 calories a day. Author Michael Pollan coined the now-famous advice 'Eat Food. Not too much. Mostly plants.' In his book In Defense of Food, he contends that most food in America is no longer a product of nature but a product of food science. Many Americans are consuming 'edible food-like substances' instead of real food."

"There are so many misconceptions about food these days. For example, I recently held up a banana and asked members of my class to identify the food group it belongs to. Someone yelled out 'potassium' instead of fruits and vegetables. Many of the clients I work with have given up eating fruit altogether because they are worried about getting too much sugar. At the same time they are drinking sodas, sports drinks and flavored waters, many of which contain lots of sugar. I often have to defend the fruit," laughs Wendy.

Conserve Resources Yourself

"There are plenty of other things that can cut the cost of feeding a family," adds Wendy. Here are a few of her recommendations:

• Plant a family garden. You can even garden in pots. Select vegetables that work well in Central Texas weather. Start small. You only need a couple of squash plants to produce enough for your family once or twice a week. If you were overambitious, donate your leftover fresh veggies to the local food bank.
  
  
• Start a family compost pile. Compost is an earth-friendly way to recycle organic wastes and at the same time create wonderful nutrient-filled natural fertilizer for your garden and yard.
  
  
• Plan a weekly menu. If you know in advance what you plan to serve, you can buy only what you need and not waste gas by making several trips to the supermarket to pick up things that you forgot.
  
  
• Shop at local farmer's markets. You get food grown close to home (local markets require produce to be grown within 150 miles to participate) and it doesn't require much fuel to bring it here. Besides, it tastes better and supports local farmers.
  
  
• Reduce portions. It isn't necessary to serve more than your family needs. The excess will either be wasted or eaten, contributing to over-consumption of calories.
  
  
• Eat at the table, slow down and talk about the food you serve. It will encourage an appreciation of the food, provide an opportunity for education about food consumption, and allow family members to experience the pleasurable aspects of food such as subtle flavors, interesting textures and taste combinations.
  
  

Learn More

More information about mindful eating can be found at the Center for Mindful Eating, the CAMP system or Slow Food USA.

Wendy Morgan, RD, LD
Senior Clinical Dietitian
Seton Outpatient Nutrition Services

Wendy is a clinical dietitian and accepts outpatient nutrition counseling referrals from physicians. Contact her at (512) 324-1000, x18014 for an appointment.

NOTE: The clinical dietitians at the Seton Family of Hospitals are working on a weight management education program to assist Seton employees in achieving their healthy weight goals. Wendy Morgan, RD, LD will make the educational materials they are developing available to you periodically via GoodHealth.com. We call the program Weigh to Health.