| Walk With the Doc Our average daily calorie intake in the United States has increased over 24 percent (about 530 calories) since 1970. Meanwhile, most have become less physically active with diets trending toward more simple carbohydrates and processed foods. A large coke at McDonalds in 1955 was only 7 oz. By the turn of the century it was 42 oz and growing with some offering 128 oz drinks. Not surprisingly, with this increase in calories, two-thirds of U.S. adults now find themselves overweight. One of the best ways to reverse this trend is to recognize that portion size is important. Eating out can be a challenge. Most prepared foods comes in servings much larger than we need and often with ingredients quite different than what’s best for good health. The ideal way of regaining control is a home kitchen stocked with nutritious ingredients. Our home is where we have the most control over food quality and our relationship with food. Gaining control of our diet is more than counting calories. It’s also a matter of perception. Do we view food as nutrition, a reward, a stress reliever or a comforter? Understanding our perception of food is a step toward making meaningful adjustments in our diet. Getting to the right weight can be a challenge. It’s about more than counting calories. Need encouragement or ideas to get started? Why not join me for a morning walk. Nancy Neighbors, MD Tips for Managing Portion Sizes 1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale. 2. Learn how to estimate ‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects. For example, one cup is about the size of a tennis ball, and 1 oz of cheese is about the size of a domino. 3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. 4. Dish out your servings individually. Serve food from the stove onto plates rather than family-style at the table. 5. Make your own single-serving packs of pasta, rice, and cereal so that you’ll instantly see the number of portions you’re preparing. 6. Add extra ingredients like cream before the coffee to help better gauge the amount used. 7. Measure oil carefully. Even the healthful kinds have many calories. 8. Control portions when eating out. Eat half or share the meal with a friend. 9. Add vegetables. Perhaps have a cup of low-calorie soup prior to eating a meal. 10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. Better yet, try to gauge when you are 80 percent full and stop there. Need more ideas? Read the article “10 Easy Portion Control Tricks” by Kristen Stewart |