GA0509_16_17_FoodSmarts.qxp:GAxxFoodSmarts 4/22/09 3:11 PM Page 17
• Are my portions distorted?What can Reducingportionsizesappearstobe If you are maintaining your weight
I do to keep portions in check? themostimportantweight-lossstrategy and want to lose pounds, find 750
foreveryone.Typicalfoodanddrinkpor- calories (the amount easily found in
Regardlessofthetypeofdiet,the tionstodayareusuallydoubleastandard a restaurant-size appetizer or dessert)
studyfoundthatdieterswhoattended servingsize—atrendnowcalled“portion to cut out of your daily intake. Practice
allormostcounsellingmeetingshad distortion,”whichdescribestheperception this seven out of seven days, and you
greaterweightloss—22poundscom- oflargeportionsasappropriateamounts have a weekly 1.5-pound weight loss.
paredwiththeaverage9-poundloss. toeatasasingleserving.Thisdistortion Aim for 300–400 calories at breakfast
Remember,ahealthfullifestylerequires isreinforcedbypackaging,dinnerwareand and lunch, 100–200 calories for snacks,
planning,proficiencyandpracticein servingutensilsthathavealsoincreased and 400–500 calories at dinner, for
makingappropriatechoices,estimating insize. a total of 1,200–1,500 calories —
portionsizes,anddiligenceinmonitoring Forweightloss,allthatreallycounts reasonable for weight loss. See the
energyintakeandactivity.Theseskills iscuttingcaloriesconsistently.Ittakes table below to see what a typical day’s
taketimetodevelopandmaintain. 3,500caloriestoburn1poundoffat. intake may look like.
Insteadof: Choose: You Cut:
T
Bagel,3ozwith2Tbsp.of Whole-wheatEnglishmuffin ›› 130 cal
A
S
creamcheese ›› 450 cal Peanutbutter,1Tbsp.›› 94 cal
Orangejuice,12oz ›› 163 cal Clementine ›› 35 cal
AKF
Starbucksgrandelatte ›› 232 cal Starbucksdoubletallnonfatlatte ›› 68 cal
BRE
Total:845calories Total:327calories 518Calories
Subwayfootlongturkeywithlettuce,tomato,pickles, Subway6-inchturkeywithlettuce,tomato,
olivesandnodressing ›› 580 cal pickles,olivesandnodressing ›› 289 cal
L
UNCH
Chocolatechipcookie ›› 210 cal Apple ›› 72 cal
Total:790calories Total:361Calories 429Calories
CK Trailmix,1cup Trailmixgranolabar
SNA
693calories 140calories 553Calories
SpaghettiandmeatballswithParmesancheese, LeanCuisine“type”spaghetti
3cups ›› 850 cal andmeatballs ›› 260 cal
Rollswithbutter(2) ›› 265 cal Greensaladwith1Tbspbalsamicdressing ›› 100 cal
DINNER Saladwithcheese,dressing,croutons;2cups ›› 470 cal Steamedbroccoli,2cups ›› 60 cal
Total:1,585Calories Total:420Calories 1,165Calories
CK
Icecream,1cup,with1cupstrawberriesand Strawberries,1cup,with2Tbsp.nondairywhipped
2Tbsp.chocolatesauce toppingand1Tbsp.chocolatesauce
SNA
435Calories 121Calories 314Calories
what can you do? Makeanactionplan.
a73 Useportioncontrolstrategiessuchasmealreplacements(liquidmeals,mealbars,orcalorie-controlledpackagedmealsand
frozenentrees)andsmallerplates.
a73 Trywhole-grain,high-fibercerealandnonfatmilktoreplaceusualeveningsnacks.
a73 Don’tchangeeverythingatonce.Askyourself,“WhatisonethingIcando?”
a73 Set,writedownandtellsomeoneyourfoodchoicesandactivitygoals.
a73 Exerciseproperly—remember,ittakesmorethanexercisetoinduceweightloss.
a73 Focusonwhatyouaredoing,notonwhatyoudon’tdo.
a73 Findsupportwithaprofessional,grouporfriendwhosharesthesamegoals.
a73 Keepaweight-lossjournal/diary.Visitfreedatabases,suchasFitDay.com.a73
SUMMER 2009 | GET ACTIVE! 17
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