|
When it comes to nutrition, it's easy to spend a lot of time worrying about what to eat. But how much you eat puts an even greater stamp on your long-term health than picking the right kind of fat or choosing the right mix of vitamins. Low-fat diets are routinely promoted as a path to good health. But they haven't fulfilled their promise. One reason is that many people have interpreted the term 'low-fat” to mean 'it's OK to eat as much low-fat food as you want.' For many people, eating less fat means eating more carbohydrates. To the body, calories from carbohydrates are just as effective for increasing weight as calories from fat. It’s easy to eat more than you plan to. In our society, food is everywhere—the mall and gas station, the ballpark and drug store. Super size meals in fast food restaurants are almost too good a bargain to pass up, and servings in all but the most trendy restaurants are often enough to feed two. In the face of such plenty, it's important to learn how to avoid overeating. Here are some strategies that help defend against eating too much: • Stop before you are stuffed. Learn your body's signals and practice stopping before you feel full. • Be selective. It's easy to eat food just because it's put in front of you. Be mindful of what you are eating, and make sure that you are choosing what to eat. Don't just eat out of obligation or simply due to the occasion. • Select small portions. Portions in most restaurants are over-sized. If you are eating with someone else, try sharing an entrée, or order two appetizers instead of an entree. If you're eating alone, eat half and take the rest home for another meal. • Beware of desserts. A single slice of a well-know brand of cheesecake packs almost 800 calories and an incredible 49 grams of fat. Either share such a rich dessert several ways or skip it altogether and finish your meal with a piece of fruit or other lower-calorie option. • Slow down. Eating fast short-circuits the signals that your digestive system generates to signal that it's getting full. Slowing down gives your stomach and intestines time to send these messages to your brain. • Spoil your appetite. Having a snack or appetizer before a meal can dull your hunger and help you eat less at the meal. • Be aware of why you are eating. Sometime we eat when we're bored, anxious, or angry. Try not to soothe your negative feelings with food. Dealing with them in other ways --talking to friends, listening to music, taking a walk, meditating, or working--can help you relieve stress without gaining weight. It just makes good sense to eat the best diet you can. The effort it takes to make wise food choices can bring big rewards in terms of general health and fitness, weight control, and an enhanced sense of well being.
|
