Answer
Portions
Central Texans are eating out more and buying more convenience foods. Supersized restaurant portions have altered our perception of what a normal serving is. A study by the National Heart, Lung and Blood Institute (NHLBI) reports fast food dining more than two times a week can lead to a ten pound weight gain over a year. Try these tips:
- Learn the difference between a serving (recommended amount of food) versus a portion (the amount you actually eat). A portion should be no larger than a woman's fist.
- Your plate should contain half vegetables, one fourth lean protein and one fourth complex carbohydrate. Have fruit as dessert.
- Dollar value does not mean nutritional value. Some value meals have more than a day's worth of calories and fat. An extra 100 calories a day may lead to a ten pound weight gain in the year.
Drinks
Eliminate liquid calories. According to a recent study by Tufts University, soda and fruit drinks are the number one source of calories in the American diet. Calories from drinks rose 135 percent between 1977 and 2001 while milk consumption decreased 38 percent during the same period. According to the American Journal of Clinical Nutrition, daily beverage calories for Americans over age 19 averaged 465, 425 of which came from soda and fruit drinks. One extra 12-oz can of regular soda could add up to a 15 pound weight gain in a year. Keep the following in mind:
- Beverages quench thirst, not hunger. Don't drink calories.
- Sugary drinks may stimulate high calorie snacking.
- Drinks provide energy that is temporary versus sustained energy from eating complex carbohydrates.
- Chewing the fiber in fruit is more satisfying than drinking juice.
Fad Dieting
Let go of the idea of dieting. Focus on small, achievable life-long behavior changes that improve the quality of your diet. Eat a balanced diet based on whole grains, fruits and vegetables, lean protein and heart healthy fats. Limit refined foods, added sugar, saturated fats and trans fats. The following changes can help improve your diet:
- Eat more whole fruits and vegetables.
- Keep a food diary and take stock of what you are actually eating - and drinking.
- Bring your lunch if you are always eating out.
- Stock your office with healthy, portion-controlled snacks.
- Plan a weekly menu so you have things on hand that are easy to prepare.
- Make family meals a priority.
- Cook once and eat twice - make leftovers into your own microwave meals.
- Eat when you are physically hungry instead of 'mind' hungry, i.e., stressed, bored, angry, lonely, sad or happy.
- Learn stress reduction strategies to help with 'mind' hunger.
If you need more help, visit a registered, licensed dietitian to help design an individualized eating plan. The following websites offer additional tips.
Calorie King For Food Awareness
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