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Eat Moderately

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




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