In my last blog posting I talked about some reasons obesity is rising in our country. Although, these are not meant to be excuses for extra pounds it is helpful to understand how we got to this point so we can make better choices now.
Understand that marketing is a business meant to make money both for companies represented and the marketers. When looking at products look beyond packaging – even if it has fruit on the package it doesn’t mean it is really in the food contained within. Pay attention to how the packaging caught your attention – was it a commercial, a reward, a celebrity, a promise? This will give you insight into your own buying behavior and allow you to step back from habitual choices. Become an educated consumer.
Learn how to eye ball portions sizes. Split your meal when it arrives putting anything above a portion in a takeout box. This will allow you to maximize your money and keep your waist line under control. In addition, begin to put extras on the side so you can control how much goes on. For example, salad dressing and condiments can add calories quickly, but if you put them on the side you can dip your fork with each bite for plenty of flavor and a lot less calories in your belly. Blacken, bake, broil, steam, and grill your meats and veggies. Treat yourself to fresh, in season, fruits instead of baked and smothered desserts. Add veggies to your sandwiches and burgers.
Basic portion sizes are: Meats – the size of your palm
Cheese – a pair of dice
1 cupped handful – 1/2 cup
Both cupped hands – 1 cup
8-oz drinks – your fist
Aim for a balanced plate each meal – carbs, protein, and fats. Reduce your meat portion and add an extra veggie or fruit instead. Eat a rainbow of foods with each meal. The more colors on your plate the more nutrients and vitamins you are getting. Try these tips to lose weight with healthy eating.
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