This week's topic is portion size. Our concept of the "proper" amount of food has become seriously skewed. Portions have gradually increased over the last several decades. Consider that the adult fry or soda size in the 1950s is now considered the kiddie size. Restaurant portions today (including sandwiches, pastas, muffins, drinks, etc.) are often 2-4 times more than the average person needs. However, we often associate quantity with value.Many of us were also raised in situations where we or our parents experienced food shortages. This often drove the demand to clean our plate & not waste food. While this message still has importance, we may need to modify how we interpret it.
Tips:
- Raise your awareness. Consider measuring your food for a short time just to see how much you're actually eating.
- Or, just use smaller plates, bowls, & utensils.
Challenge: Pour the same amount of food (e.g., 1 cup of cereal) into a small bowl & a big bowl. Even though the amount is the same, the smaller bowl makes it look like more food & will likely feel more satisfying to eat. Pictures to follow...
- Fruits & veggies usually have far fewer calories than most other foods. So, fill half of your plate with them first. Put lean proteins & carbohydrates in the remaining half.
- Start with a modest helping. If still hungry, you can get more. If not, you've cleaned your plate without more calories than needed.
- Think of ways to incorporate small amounts of leftovers into new meals. For example, a small amount of chicken & rice can be made into a soup or added to veggies for an easy, healthy stir fry. Waste not, want not...
- Leave a few bites behind. Every little bit helps guard against weight gain.
- Eat slowly & savor your food. It takes 20 minutes for your brain to realize you're full (that's a lot of potential calorie loading or saving!).
- Pack up half of your restaurant meal to eat as leftovers on another day.
For more info, check out:
- Eat Smart Move More-- http://www.myeatsmartmovemore.com/RightSize.html (don't forget the links at the bottom of that page)
- Do people really want to eat less?-- http://www.webmd.com/diet/news/20120208/would-you-like-downsize-that?ecd=wnl_wmh_021512
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Weight Loss Challenge Class #2 is Tues. 4/24.
5:30pm at Maria Parham Medical Center's Classroom
(From the Ruin Creek entrance, take the first RIGHT. After the curve, take the first LEFT into the parking area overlooking the back of the YMCA. Use the door under the overhang. Walk about 3/4 of the way down the hallway. The Classroom is on your left.)
_AND_
7:15pm at Oxford Public Works
(227 W. McClanahan St. Enter through the RIGHT double doors on the front of the building.)
Learn tips to overcome weight loss plateaus
& how to read nutrition labels.
Class is free & usually lasts about 1 hour. No pre-registration is necessary.
Everyone is welcome!
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