Do you need umami?

Have you ever wondered if it is possible to realistically eat less instead of more?\nUmami taste is a possibility!\n"Umami" is a Japanese word without exact translation to English, meaning delicious or savory beyond sweet, sour, salty and bitter. Umami taste receptors are located throughout the entire oral cavity. \nThis flavor enhancer might be a marker for protein since it comes from the amino acid glutamate, which is in all food described as having umami. Flavor enhancement is caused by ripening, drying, curing, aging and fermenting.\nUmami might be a way for people to enjoy food and be satisfied with smaller portions that better match the energy they expend. In essence, umami allows eaters to be happy with less quantity because of higher quality. Umami can produce a certain fullness, a complexity, a depth of flavor when added to food. It is not only a taste but a kind of "mouth feel."\nChefs allude to its ability to alter a food's taste according to the flavor environment, thus heightening the continuity, impact, "mouthfulness," amplitude or total intensity of foods. \nRecent studies have shown individuals have a strong tendency to eat only a single unit of food, regardless of the unit size or caloric value. Why not choose a small or moderate portion with satisfying, savory flavor? \nSome foods with definite umami taste include ripe tomatoes, tomato sauce, ketchup, perfectly ripe corn and peas, mushrooms, Chinese cabbage, cooked potatoes, asparagus, green beans, papaya, exotic apples, Parmesan cheese, aged beef, cured ham, seafood, green tea, soy sauce, Worcestershire sauce and monosodium glutamate, commonly known as MSG. \nCombining these umami-rich foods with nutrient-packed veggies might also improve the likelihood of achieving the five-a-day recommendation. Taste might be quite different from any single, plain food, far exceeding the perceived notion. Umami can encourage healthy eating. \nSeek umami for pleasure, satisfaction, nutrient and calorie control. A little may go a long way. The artful use of umami can make mediocre food taste better and good food taste great.\nContact Health and Wellness Education, IU Health Center, at 855-7338 if you would like to meet with a registered dietitian about any eating or food concerns.