There are four basic flavors that the human tongue can detect: sweet, salty, bitter and sour.  We also have the ability to identify protein-rich foods and now fat is added to the list.  New research suggests that some people are more sensitive to this taste than others.  Those that are more sensitive to the taste of fat tend to eat less of it and are often at healthier weights compared with those who are less sensitive to the flavor. 

While the threshold for fat may be genetic and this may make some people more likely to choose high-fat foods, it is also important to know that taste buds can get desensitized over time.  Fat is a very strong flavor and when people get accustomed to eating high-fat foods, they often need more fat to continue to get the flavor they desire.  However, when you cut back on fat (just like when you cut back on sugar or salt), you begin to become more sensitive to the flavor and need less of the ingredient.

Researchers are still studying what makes people more or less sensitive to fat, and they hope that the answer to this question can help people to make better food choices.  However, in the mean time, I think it is important to remember that by limiting fat in the diet, you will not need as much to taste the flavor. 

Check back for my next post which will include tips on how to decrease fat in the diet.

The best way to build muscle mass is to participate in a progressive resistance training program.  Muscles need the right stimulation in order to grow, and you need to support that training with an appropriate nutrition plan.  The most important nutrition factor to build muscle mass is to ensure that you are taking in enough energy.  It is often recommended that athletes consume approximately 500-1,000 calories per day beyond their daily energy expenditure when trying to build muscle mass. 

The following are some easy ways to increase your calorie intake without adding too much volume to your diet:

• Increase the number of times you eat throughout the day.  Try to eat every 2-3 hours.
• Include drinks that provide calories and nutrients.  Some examples include fruit juices, milk, milk shakes and fruit smoothies. 
• Include healthy fats such as nuts, peanut butter, olive/canola oil and avocados.
• Add calories to your food without adding a lot of volume by including syrup, honey, sugar, jam and jelly. 
• Choose hearty breads such as bagels, pancakes, waffles, thick crusted pizza, and hoagie rolls.
• Include calorie dense foods such as dried fruit, granola and trial mixes.
• Use milk instead of water when making hot cereals, cream soups and hot chocolate.
• Add powdered milk to your milk or yogurt to add extra calories/protein.
• Nutrition supplements can provide a convenient way to increase your calories if you are having difficulty meeting your needs with diet alone.  Some good choices include sports bars, sports drinks and liquid meal replacements (Carnations Instant Breakfast, Ensure, Boost, etc.)