Obesity Epidemic – What can you do?
When dining out, choose the lunch portion. Or try splitting your meal with someone. Another great option is to ask for a to-go bag when you meal is delivered to your table. Start with putting half of your meal into the bag to take home, that way you have less food tempting you.
When eating at home, serve yourself proper portions sizes. Use the box or label to determine what that may be, and then use a food scale, measuring cups and measuring spoons to make sure you don’t over-serve yourself. Using the salad plate when eating at home is a great way to cut portion sizes! Your plate will look full and will trick your mind into thinking you’ve got a great amount of food to eat!
Choose soups that have a clear broth like chicken or tomato, vs. calorie-laden cream and cheese-based versions.
Adding vegetables to a meal is a great way to add bulk without adding excess calories. Veggies are full of fiber and water – both known to keep your belly fuller for longer.
Replace sugary beverages like soda, juice and specialty coffee drinks with zero calorie beverages like water, unsweetened iced tea, and black coffee (or sweetened with artificial sweeteners).
Dedicate ¼ plate for protein, ¼ plate for complex carbohydrates, ¼ plate as fruits and ¼ plate as vegetables.
If it comes in a box or a bag, don’t eat it. Opt for fresh potatoes, plain oats, whole-wheat pasta and brown rice vs. white.
When it comes to dairy, you’re better off choosing low-fat or fat-free versions over the full fat stuff. That way you can save yourself a number of unnecessary calories.
Snack on fruits and veggies – both pack a nutritional punch with few calories.
Incorporating healthy fats like olive oil, avocado, nuts and low-fat cheeses can keep you fuller for longer while providing ample health benefits. Just be sure you follow the recommended portion size.
Choose activities you like and start by doing what you can, at least 10 minutes. Every bit adds up and the health benefits increase as you spend more time being active. Even tasks around the house like shoveling snow or cleaning the floors burn calories. Get creative and have fun with it!
Dr. Martin D. Fried combines conventional practice of medicine with a specialization in nutrition, diet and weight management. As a Board Certified Physician Nutrition Specialist (ABPNS), located in Monmouth County, NJ, Dr. Fried brings a unique point of view to his patients because his training and his approach is more comprehensive than traditional pediatricians, primary care physicians and nutritionists. By listening to his patients, Dr. Fried builds a relationship that allows him to take all facets of health and wellbeing into account. www.healthydays.info
Board Certified Physician Nutrition Specialist
Board Certified in Pediatrics
3200 Sunset Ave, Suite 100
Ocean, New Jersey 07712