Managing weight is never simple, but try to maintain healthy weight or stop the ever increasing number on the scale during the holiday season seems nearly impossible. Holiday parties, cookie exchanges, gifts of delicious goodies coupled with a hectic schedule during this time of the year can challenge anyone’s resolve to control intake and maintain a healthy weight.
Whether you stay home in Joplin, Missouri, or vacation in Branson, Missouri, or visit family down in Northwest Arkansas, here are some simple guidelines to follow when trying to track calories this season:
1.Choose realistic calorie intake.Most people can realistically lose weight safely with a diet providing 1200 calories for women and 1600 calories for men. Diets providing less than this can sacrafice nutrient integrity and risk health.
2.Control portions. To reduce portions, replace larger serving bowls with smaller ones, short and wide drinking glasses with tall and thin ones, and large dinner plates with luncheon sized plates.
3.Read labels and compare serving sizes. Knowing that 3 cookies equals 140 calories may make you decide they aren’t worth it.
4.One meal you should strive to include is breakfast.There is much evidence supporting the health effects of breakfast and its ability to curb food intake all day long.
To estimate portions, remember these common objects:
3 oz. of meat = size of deck of cards
“medium” piece of fruit = size of regular 60 watt light bulb
1 1/2 oz. cheese = size of a 9-volt battery
1 oz. lunch meat or cheese = 1 slice
1 oz. whole grain = 1 slice of bread
Tip: To serve mashed potatoes, pasta, vegetables, rice, cereal, or other foods use an ice cream scoop. One scoop equals 1/4 cup; two scoops are 1/2 cup, a regular serving size for recommended foods.
Sizer, F. & Whitney, E.(2008).Nutrition: The Science of Eating.Mason, OH: Cengage Learning.Patrick Martucci Patrick@4stateslaw.com