How To Under-Eat By Eating A Lot
A lesson from the Master's
Dear Dad,
Did you watch any golf this weekend? I’ve never been too excited to sit around and watch golf, even if it’s Master’s weekend. However, I tuned in long enough to hear the story of 88 year old former Master’s champion Gary Player.
Player was chosen as one of the “Honorary Starters” to kick-off the illustrious annual tournament. He cracked a joke (funny because it’s true) as he approached the tee box, quipping of how hard it is to tee-up a ball at his age. Player then reared back and whacked a drive straight down the fairway. At 88 years old, Player is just as old as the Master’s Tournament itself.
In an interview afterward, his youthful energy apparent, Player shared his advice for those interested in living actively while approaching 90. Player instructed that the “most important” thing for healthy aging is to “under-eat.”
Well, that’s a disappointing tip to hear from your couch with a bag of chips in-hand. What a glum trade-off. Less food for more years. If only there was a way to eat more while adding years to your life. I think that’s called having your cake and eating it too. That’s the dream and maybe it’s achievable, of course, if the food that you’re eating isn’t cake…pizza or chips.
There is a misplaced notion that losing weight, or maintaining a desired weight for that matter, requires painfully restricting the amount of food that you eat. This is untrue; though, it may mean limiting the types and categories of foods that you eat. And there’s an important difference.
Remember, when I wrote about Nutrient Density:
The amount of food required to eat100 calories is either an entire package of spinach or a measly 1/3 of a slice of pizza. Let’s look at the nutrients. Spinach is “stronger” in protein, carbs, fiber, sodium, vitamin C, iron, calcium, potassium, & phosphorus; while pizza is “stronger” in fat & cholesterol… and they’re about equal in a negligible amount of sugar (1.8–1.3 g).3
Now, let’s get practical for a second. Neither option by form or amount appears satisfying. So let’s make it more realistic, because when’s the last time that you ate (1/3) a slice of pizza. For me, even 2 -slices would be a small serving, but still a whopping 600 calories! More often than not, I’m eating 3-4 slices for a meal… 900-1200 calories without accounting for any drinks, sides, or snacks.
As for the spinach, I love a good salad but I have never eaten a full box of plain spinach. Instead, I add tons of toppings including fresh vegetables, fruits, beans, legumes, and homemade dressing. Other great topping options might include avocado, corn, salsa, berries, nuts, or other protein.
The difference between nutrient and calorie density makes all the difference when it comes to the amount of food you should eat.
So is it possible to heed Gary Player’s advice and still eat a lot of food?
the “most important” thing for healthy aging is to “under-eat.”
It’s possible once you understand the magic trick idea that voluminous amounts of nutrient rich whole foods will have less calories than their processed, smaller portioned, counter parts. Choosing to eat whole foods is how to eat larger volumes yet still “under-eat” and it’s why many of my co-workers tend to comment that I’m always eating! (It’s true and I am)
For example, if you eat 2,000 calories per day, for simplicity, there are many ways to eat those 2,000 calories. Some eating patterns will get you there fast—ultra processed foods high in sugar, fat, & salt—and some eating patterns will allow you to eat larger quantities of foods and still eat your goal—fruits, vegetables, whole grains, & lean protein. Quality Matters!
Take it from Gary Player, who was deemed “Mr. Fitness” while on the PGA Tour…
This week, under-eat, but do it cheerfully because you can under-eat by eating a lot.
With Love,
JSR
