Wellness Wednesday 7/20
What’s On Your Plate…..
So we are half way through the year, and are you still thinking about that New Year’s Resolution. You know where you said that you need to have a better healthy relationship with your food.
Our eating habits need help. Fast food, high-calorie desserts, sweet drinks, and more have filled us up — and out. Most adults and 1 in 3 children in the U.S. are overweight or obese.
Changing the way you eat can be easy. To start, learn about some of the worst food offenders and how to replace them with healthier choices. Then try some portion-control tricks.
Calorie-Bomb Food Favorites
Most of our calories come from foods high in fat and sugar. Sweets like cookies and cakes, along with yeast breads, top the list. We also load up on calories in chicken dishes (often breaded and fried), sodas, and energy and sports drinks. Pizza, alcohol, pasta, tortilla dishes, and beef dishes pile on more calories. Unless you count fries and chips, fruits and vegetables don’t even make a dent in our daily calorie count.
Just two problem foods — solid fats and added sugars — count for about 800 of our daily calories. That’s almost half the calories an average woman should have in a day. U.S. dietary guidelines say we should limit solid, trans, and saturated fats. Cut back on fast foods and refined grains, like white bread. While you’re at it, cut down on sodium (salt), too. Most of us get too much, raising our chances of high blood pressure and heart and kidney disease.
Add more nutritious foods to your diet.
- Instead of fatty meats, choose lean protein and seafood. Shoot for at least 8 ounces of fish a week.
- Instead of solid fats like butter or margarine, use olive, canola, and other oils that are good for your waistline and heart.
- Instead of baked goods and cereals with all white or refined grains, make at least half of your grains whole grains.
- Other healthy choices: nonfat or low-fat dairy foods, eggs, beans, and lots of fruits and vegetables.
Serving the Right Size
Start downsizing to healthy portions and your body will, too. Check food labels and restaurant menus for hidden calories. Learn to “eyeball” your food to gauge what’s too much — and what’s just right.
Shrink Your Plate to Lose Weight
You may have grown up being told to “clean your plate.” The problem is that dinner plates in homes — and restaurants – have gotten bigger. And so has the amount of food we p
Set Out Salad Plates
To shrink your portions:
- Eat from a smaller dish like a luncheon or salad plate.
- Learn and serve the right-sized portion.
- Don’t go back for seconds or keep extra food on the table to tempt you.
- Store leftovers in single-serving containers for quick meals.
Put on them. If you clean your plate now, you’re probably overeating.
Control Size Guide:
Food & Fitness Journal