Moderation in eating means observing reasonable limits and avoiding extremes. Eating appropriate portion sizes for one's body type and balancing food intake are important for health. Moderating food intake can help with weight control, improve digestion, balance blood sugar levels, and support overall health and wellness. No single food should be overconsumed, and individuals should aim for a varied diet containing nutrients from different food groups. Eating moderately as a lifestyle supports population health by decreasing issues like obesity and related healthcare costs.

1. Moderation
Is everything okay in
moderation?
By: Jake, Anna, Hailey, Hannah

2. Background
● Moderate = observing reasonable limits and avoiding extremes in behavior or expression
○ “To control”
● 2,000 calorie recommendation
○ Gender, age, height, and activity level
○ Bigger body mass / higher activity level= higher calorie intake
● Americans are known for excessive portion sizes
○ Nutrition fact labels help guide consumers on portion control
● 1x or 2x the listed serving size good practice of moderation.
○ Moderation doesn’t only apply to junk food, but all food
■ Balance is key

3. Importance
Controlling your weight calls for more than just choosing a healthy variety of foods. It also calls for looking at how
much and how often you eat. Moderation is very important when it comes to your eating habits. It’s really important
when eating, to eat the appropriate portion size for your body type. Too much of anything, even wholesome foods,
can have negative side effects. When your stomach shrinks, eating less will make you feel full faster because you
allow your body to know when it is actually full and not overloading it. Some benefits are…
1. Reduction in Binge Eating: Following portion sizes can make your stomach smaller, which helps you reduce
the need for food. This gradually reduces your binge eating habits.
2. Digestion Improvement: Serving control can help you improve your digestive system by not overloading it.
You can eliminate stomach pain and cramps and decrease weight gain, because your portions will become less
and your digestive system will function better.
3. Glucose Level Balance: Regular overeating habits may cause a serious unstable balance in your blood sugar
level. The more you eat, the more glucose your body gets. This can lead to unhealthy level jumps and
eventually could cause diabetes, hypoglycemia, etc.
4. Weight Loss: When you decide to lose weight, making your portions smaller has to become the first thing
you do. A proper amount of healthy food will supply your body with all the essential elements without
exceeding your daily requirement of calories.

4. What individuals can do...
● Individuals should strive to have a well rounded diet.
● Work around dietary preferences, but try to still include
basic food groups.
● For optimal performance from your body, try fueling it
with daily servings of fruits, vegetables, healthy fats,
and protein.
● It is also recommended that you consume a daily
amount of grains and dairy if possible.
● There is a variety of options for each food group, for
example if you are a vegan you can get your protein
from nuts and hummus instead of eggs and meat.
● Nutrients needed from dairy can be found in hemp milk,
chia seeds or almond butter, if you have a dairy allergy
or conviction.

5. Impact on Population
Eating a moderate and varied diet can help with weight loss, weight control and help you stay healthy
- Which can result in a healthier U.S. population and lower healthcare costs due to the decrease in health issues from
obesity or diabetes.
Choosing to stick to a moderated diet is much easier than some traditional diets and can even have a bigger impact on
your weight loss goals and overall health.
- You don't necessarily have to cut out foods you consume on a daily basis, just cut back on the amount you consume.
Moderation isn't a diet it's more of a lifestyle change, when we are mindful of our eating habits in general, we can kick the
need for dieting forever.

6. What did we learn?
I learned that eating in
moderation can help with
weight loss, weight
control, and help you stay
healthy.
Anna:
One thing that it is really
important to be getting
your full nutrients a day
but also balancing them
out with moderation. If
you have way too much
of something that is
suppose to be good for
you, it can actually have a
negative effect on you.
I learned that no matter
what your dietary
convictions are you still
have access to all the
nutrients your body
needs in order to operate
properly. You can get
creative with your food
choices!
I learned that too much of
a good thing, can be a bad
thing.

7. Works Cited
Amidor, Toby. “What Does 'Eating in Moderation' Really Mean?” U.S. News, health.usnews.com/health-
news/blogs/eat-run/2015/09/21/what-does-eating-in-moderation-really-mean.
Ferrara, Darla. “What Are the Benefits of Eating Simple Carbohydrates?” LIVESTRONG.COM, Leaf
Group, 3 Oct. 2017, www.livestrong.com/article/417822-what-are-the-benefits-of-eating-simple-
carbohydrates/.
“The Importance of Moderation.” Healthy Eating | SF Gate, healthyeating.sfgate.com/importance-
moderation-1990.html.
“What It Actually Means to Eat in Moderation.” Bodyandsoulau, 13 Nov. 2016,
www.bodyandsoul.com.au/diet/diets/what-it-actually-means-to-eat-in-moderation/news-
story/fd63df71a9d6fc6264f1802b3b0e4cc0.