Think Before You Eat

I have always been the person who is able to eat a lot of food and not gain a pound.  Most people will tell me how lucky I am, how fast my metabolism must be, it will catch up with me soon enough, etc.  But there is one simple truth that I always adhere too when eating.  Portion control is my key.  The simple truth that America is all about “more” when it comes to food must be understood.  In America portion sizes have exploded.  Large meals are now the medium meals, medium meals are now the small meals, etc.  The amount of calories per food item compared to what it used to be has also exploded.  For example, in the 1980’s a plain bagel was 140 calories, it is now 350 calories.  The point being that as humans we don’t need to eat as much food as we do.  This truth confuses most and people have adopted a way of thinking that glorifies “more.”  Those people become believe that without the “more” aspect, they are being cheated.  

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In America portion sizes have exploded.  Large meals are now the medium meals, medium meals are now the small meals, etc.  The amount of calories per food item compared to what it used to be has also exploded.  

There are some quick and easy ways to keep your portion sizes under control. Learning to read food labels, notice the amount of servings in the package and be aware of how much you are truly eating.  Compare meals to recommended portions (RDA), at some restaurants you may eat an entire days worth of a food group in one meal and not even realize it!  Share a meal with a friend, split an appetizer, order a meal and only eat half, Use smaller plates, and avoid going back for seconds.

Share a meal with a friend, split an appetizer, order a meal and only eat half, Use smaller plates, and avoid going back for seconds.

Another helpful hint is watching the amount of added sugar you consume (ex. Fructose).  Added sugar when in large excess is converted into fat to be stored in the body.  Excess added sugar intake can cause insulin resistance and increase risk of diabetes.  Added sugar is empty calories and can lead to increased food intake and lower feelings of fullness.  Sugar is ADDICTIVE and mimics cocaine and other similar drugs response in the brain.  So with all these things simply being a product of added sugar, it is easy to easy how limiting added sugar intake can lead to obesity and stop you from reaching your goals.  So next time you drink that coke or get a pop with your value meal, look at the label and look just how much sugar you are consuming.

With the growing rate of inactivity in America and the growing portion sizes of all the commonly eaten foods, the obesity epidemic and high rate of heart disease makes complete sense.

With the growing rate of inactivity in America and the growing portion sizes of all the commonly eaten foods, the obesity epidemic and high rate of heart disease makes complete sense.  This is also a big problem for those who want to get rid of unwanted weight and are having trouble.  A simple check on the portion sizes of food and watching the intake of large amounts of added sugar can be a helpful jump start! These are simple guidelines that can make reaching your goals physically or personally much easier when it comes to your diet.  Limit your portion sizes and be aware of how much you are actually eating.  Pay attention to sugar content in foods (including the zero calorie snacks you don’t feel guilty eating.  Follow these simple and easy guidelines and start crushing your goals.  Understand moderation is your most effective tool! Hope this sheds some insight and gets you to think before you eat!

 

The Spot Staff

The Spot Athletics, Columbus, OH 43202