Hello everyone and Happy Wednesday to you all. This Wellness Wednesday I would like to talk to you about portion control. I had the pleasure of reading an article on the website www.theguardian.com and they were examining this very epidemic. It seems everywhere you go food is getting bigger and bigger, and the result is that Americans waists are getting wider and wider. Published this recent May 2017, they (www.theguardian.com) noted that the White House and FDA would be changing food labels to better reflect the influx in portion sizes and to present new serving sizes that reflect how people actually eat. I have a major problem with this! If we know that our people are overweight, then why would you try to normalize our current portion sizes when we know it can be detrimental to their health? I am shocked and a bit disgusted.
Although this information is upsetting, there are things in which you can do in your personal and family life that don’t follow the “new rules” being put in place. Here are my tips to keeping your plate under control.
Use the My Plate model – Make half of your plate fruits and veggies, about one quarter grains, and one quarter protein. There are more details that go into this model, but this is the basic. Be a model citizen by making a model plate.
Split your plate – This is especially important when you are going out to eat. Some restaurants are loading you up with more food than ever. When your plate comes, ask for a to go box. Split your meal in half right then and there, and save the rest for later. Now that’s cutting calories!
Never eat until you’re full – Never ever do this one. One way to prevent this is just by eating a little slower. Drink a glass of wster before eating. It will also prevent you from eating too much. Enjoy your food. Engage in conversation around dinner and lunch time. This gives your brain time to catch up with your stomach to determine where you are in regards to becoming full.
Everything in moderation – Have that candy or chocolate. Eat that cake and ice cream, but in moderation. Take special care with these portion sizes because sugar will eventually turn into fat, which will increase your waistline.
High Fiber/Low Sugar, Fat, and Sodium – Choose foods high in fiber and low in sugar, fat, sodium. These are general guidelines for your overall health. Fiber will keep your digestion on track, and the more sugar, fat, and sodium you have, the more you are going to want to eat. It is sad to say, but these are the ingredients that make us want to eat more because they taste good. Be cautious of these at all times.
So there you have it. My tips for not overeating. Stay strong in the fight against portion control. Be well you guys!
Live. Love. Well & Fit.