Here's a very easy change to make in your eating habits that could help you lose weight: Eat more slowly.

A study by researchers at the University of Rhode Island seems to support the "slow-down weight-control method." According to the July issue of the Journal of the American Dietetic Association, 30 healthy women were studied on two test visits to compare slow and quick eating rates. The women rated their hunger, satiety, or feeling of fullness, desire to eat, thirst and other factors. A slower rate of eating led to significant decreases in food consumption, even though the meal lasted 21 minutes longer.

For the faster eaters, even though more food was consumed in a shorter period, their level of satiety was significantly lower than the slower eaters. The researchers conclude that taking small bites, putting down your utensil and thoroughly chewing could work together to slow a person's eating pace and help to maximize that feeling that you don't need a second helping. Researchers say that although more study is needed, the data suggests that eating slowly could help to maximize satiation and reduce energy intake within meals.

— Journal of the American Dietetic Association, July 2008.

HEALTH CLAIMS

Don't buy the health claims made for acai or other exotic fruit juices, say editors of the University of California Berkeley Wellness Letter in the August 2008 issue. Many of these "superfruits" (gooseberry, mangosteen, gogi and noni) rank high in antioxidant power. Studies, mostly in animals and test tubes, have found some of the fruits have interesting properties that might reduce blood sugar or blood pressure or boost immunity.

However, studies in people using the actual juices are very limited, and there's no proof they will ward off cancer, heart disease or any other medical condition more than any other less costly fruit juice. On the other hand, the juices are nutritious and there's no reason not to drink them if you like them and can find them at affordable prices. They can cost $1 an ounce or more, especially when sold via multi-level marketing programs.

— U.C. Berkeley Wellness Letter.

WINNING QUESTION

Q: How nutritious is watermelon compared to other fruits?

A: Each cup of watermelon — about half a large slice — offers about 13 milligrams of vitamin C, which works out to about 14 percent to 17 percent of currently recommended daily intake. This is not as high as cantaloupe or honeydew melon, or other high-C fruits such as kiwi, strawberries and oranges, but as one of seven to 10 servings of fruits and vegetables daily, it makes an important contribution.

Watermelon is also an outstanding source of lycopene, an antioxidant phytochemical linked with lower risk of prostate and other cancers. Lycopene is the carotenoid that gives tomatoes, watermelon, guava, and red and pink grapefruit their characteristic color.

Finally, watermelon also offers a weight-control bonus. A 1-cup serving can satisfy a sweet tooth with just 49 calories, making it one of the fruits least concentrated in sugar and calories.

— American Institute for Cancer Research.

WINNING RECIPE

This recipe for Garden Pizza, from Eating Well magazine, is high in fiber (thanks to the whole-wheat crust) and offers a fresh taste of summer. Try it on the grill for extra flavor.

GARDEN PIZZA

4 whole baby or 1 medium zucchini, halved lengthwise

1 pint cherry tomatoes

2 tablespoons tomato paste

8 fresh basil leaves

2 teaspoons minced fresh oregano

1/4 teaspoon salt

1/2 teaspoon freshly ground pepper

Yellow cornmeal for dusting

1 pound Whole-Wheat Pizza Dough or other prepared dough

4 ounces fresh mozzarella cheese, thinly sliced

1 medium yellow bell pepper, diced

3 tablespoons grated parmesan cheese

Yields 4 servings.

Preheat grill to medium-high.

Grill zucchini until marked and softened, about 4 minutes. Reduce heat to low.

In food processor, process tomatoes, tomato paste, basil, oregano, salt and pepper until smooth, scraping down the sides as needed.

Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal. Slide crust onto the grill rack; close lid. Cook until lightly browned, 3 to 4 minutes. Using large spatula, flip crust. Spread tomato mixture on crust, leaving a 1-inch border. Quickly top with mozzarella, bell pepper and the zucchini. Sprinkle on parmesan. Close lid again and grill until cheese has melted and bottom of crust has browned, about 8 minutes.

Serves 4.

Nutritional analysis per serving: 375 calories, 17 g protein, 58 g carbohydrate, 9 g fat; 26 mg cholesterol, 8 g fiber, 531 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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