It’s no secret that people are larger today than ever before. Waistlines have expanded over the last 20 years, and studies show that portion sizes have grown as well.Researchers from New York University found that average portion sizes started to grow in the 1970s, rising quickly in the 1980s, and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
- Today’s 6-inch bagel has 350 calories – 210 more calories than a 3-inch bagel 20 years ago.
- Today’s 5-ounce muffin has 500 calories – 310 calories more than muffins 20 years ago.
- Today, a large cookie has about 275 calories – 220 more calories than a cookie 20 years ago.
- Today, a 3-cup chicken Caesar salad has 790 calories – 400 more calories compared to 20 years ago.
Keep in mind the health experts agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing weight, but to attain a fit and healthy physique, exercise also is a must.Now that you know portion sizes today are larger than you need, what are you going to do the next time you go out to eat? Try the following tips, and watch as your waist begins to slim and your confidence soars.
Re-program your mindI’m sure your mother did a great job when she taught you to “clean your plate.” The problem is that your plate is usually loaded with more than three times the calories you really need. The solution:Realize that it’s OK to leave food on your plate. Eating everything on the plate is probably a habit, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full, then stop eating. Don’t worry: Your mom won’t send you to your room!
Slow downI know this is a tough one, so bear with me. We are in such a hurry; we rush to work, rush to lunch, rush through errands and rush home. It is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know it is full.Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations! You just tailored your portion down to its proper size.
Go “halfsies”I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder and even if you eat slowly. No problem – do some strategic planning. The next time you go out to eat, choose one of these suggestions. 1) Share an entrÈe with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.2) If sharing isn’t an option, ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you, put half of it in the to-go box. You are now left with a reasonable portion and another meal taken care of.There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them! You control what you eat. When faced with extra large portions, exercise your right to choose wisely, and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.
Chicken and Apricot Bagel SandwichEnjoy this delicious chicken salad on a fresh bagel, spread it over wheat bread or eat it right off the plate. Apricots and sunflower seeds add a flavor boost that won’t go unnoticed.Yields four servings* 1 (5-oz.) can chunk white chicken breast in water, drained* 1/3 cup chopped dried apricots* 1/4 cup chopped celery* 2 tablespoons sliced green onions* 2 teaspoons shelled sunflower seeds* Dash pepper* 1/4 cup fat-free mayonnaise or salad dressing* 4 bagels. halved1) In a small bowl, combine all ingredients, except bagels; mix well.2) Fill each bagel with 1/3 cup chicken mixture. Serve immediately.Nutritional Analysis: One serving (1 sandwich) equals 290 calories, 3g fat, 47g carbohydrates and 18g protein.
David Corder NSCA-CPTwww.perfectfitwc.com
