| The first step to loose weight and be healthy | | | | smaller than in America. I recently had |
| is to control your eating habits. Loosing | | | | dinner in a steakhouse and the smallest |
| weight starts with eating moderately. | | | | portion available on the menu was a 10 oz |
| | | | filet mignon. That is about three times |
| Did you know that your new automobile is | | | | larger than the average size of a portion of |
| likely to have a larger cup-holder than your | | | | meat in Italy. |
| older model? That restaurants use larger | | | | |
| plates, bakers are selling larger muffins, | | | | I noticed myself many times that people |
| pizzerias have larger pans, and fast food | | | | moving to the USA from other countries would |
| companies are using larger French fries and | | | | gain weight in few months. There is no doubt |
| drink containers than 20 years ago? Did you | | | | in my mind that the large amount of food we |
| know that identical recipes for cookies and | | | | ingest today is one of the main causes for |
| desserts in the old editions of "Joy of | | | | the general growth of overweight in America. |
| Cooking" specify fewer servings? | | | | This doesn't affect only people with a weight |
| | | | problem, but also those who are maybe only a |
| It is evident to all of us that overweight | | | | few pounds over and struggle to control the |
| and obesity have increased sharply in the USA | | | | size of their waistline. In an environment |
| in adults and children in the last few years. | | | | where lifestyle and advertising pushes to eat |
| Since studies show that activity of people | | | | out more and in larger quantities it is |
| has not changed much in the last decades, the | | | | imperative that we learn how to control |
| increase in body overweight must come from a | | | | ourselves. |
| change in the food intake. Considering that | | | | |
| about half the people in the USA consume | | | | One very good way to start I learned from a |
| their meals outside the home, the portion | | | | trainer at the gym, and I encourage everyone |
| sizes become an important factor in the | | | | to try. It is very simple: On a notepad write |
| increase of body overweight. | | | | down everyday for a week everything that you |
| | | | ingest. Take note of the quantities, not only |
| The American Journal of Public Health | | | | for the main meals, but even the smallest |
| published a study about the current sizes of | | | | things such as drinks, candies and snacks. |
| portions in restaurants, fast foods, and food | | | | Then with the help of a calorie chart add up |
| manufacturers. The authors compared the data | | | | the numbers. Many people say "I don't know |
| with the sizes of the past 30 years, and they | | | | how I gain weight. I don't eat very much". I |
| came up with some amazing numbers. First | | | | bet they are ready for a big surprise. It is |
| they noted that all the portions offered in | | | | incredible how all those little things we |
| every category exceed by far the guidelines | | | | munch during the day add up to a large number |
| of the USDA and the FDA. Cookies are seven | | | | of calories. |
| times bigger than recommended, cooked pasta | | | | |
| five times larger, muffins three times | | | | After the shock, the realization will come |
| larger, and so on. | | | | that something needs to be done. First it is |
| | | | important to understand what a regular |
| Then they discovered that portion sizes began | | | | portion looks like. 3 oz meat: is |
| to grow in the 1970s and have continued to | | | | approximately the size of a deck of cards or |
| grow at the same rate as body overweight. | | | | a bar of soap (when was the last time you saw |
| Food and fast food companies today promote | | | | a steak of that size?); 3 oz fish: the size |
| larger items and use larger sizes as selling | | | | of a checkbook; 1 oz cheese: the size of |
| points. Widespread price competition has | | | | matchbox; one medium potato: the size of a |
| induced manufacturers to introduce larger | | | | computer mouse; 1 cup pasta: the size of two |
| items as a means to expand market share, | | | | eggs. |
| since they discovered that profit rises when | | | | |
| the product size is increased. In the mid | | | | When eating out choose the small or medium |
| '50s Mc Donald offered only one size of | | | | sizes instead of the large ones. Ask for half |
| French fries: that size today is called | | | | of the meal to be packed to go. Share your |
| "small". The food industry invests billions | | | | portion with a friend. Don't eat the bread |
| in making their products more attractive, | | | | and butter before the meal. For your home |
| sexier, saltier, or sweeter and we are | | | | don't buy a lot of food, but buy single |
| vulnerable to their promotions. This happens | | | | serving packages. If you snack don't eat from |
| at a moment when we became more sedentary and | | | | the bag, but place a few chips or crackers on |
| kids spend longer hours in front of the TV or | | | | a dish. Cut in the amount of sauces, |
| their computers. | | | | mayonnaise and cream cheese, and use low |
| | | | calories types. If you are a big eater fill |
| Going to Europe or other countries we see | | | | yourself with a large quantity of vegetables |
| some striking differences in the food habits. | | | | and eventually fresh fruit. |
| First of all there is not so much advertising | | | | |
| about food. Most of the Italian TV ads are | | | | In conclusion: Everyone that tries to keep |
| about basic ingredients such as olive oil, | | | | weight under control knows how difficult it |
| wine, and pasta, and not so much about | | | | is. The first step is to be inventive in ways |
| prepackaged food or fast food chains. In | | | | to reduce the sizes of the food portions. |
| addition the portion sizes are considerably | | | | |