That’s About the Size of It?

Answer 1

By Cynthia Lechan Goodman

In our “Super-Size” culture, it is easy to have no clues about how much is the right amount….because bigger is usually better. We like a meal that includes everything—the more parts the better. We like a plate that looks brimming, not empty. We go to salad bars and fill up---and then again. But just like that feeling of “not being able to move” after Holiday dinner…many times we are really eating more than out stomachs can or should normally be holding. And that can result in lots of tired and sluggish feelings, indigestion, heartburn, and of course weight and nutrition problems.

What can be described today as “normal”? That’s a joke, no doubt. It is hard to know what a “normal” portion of food is. It doesn’t help at all to know things like “how many ounces of lean meat” and “how many calories” should be on your plate. It may sound hard to believe, but the size of your stomach is about the size of your fist, and when you pack it in with food, you just keep stretching it out! The wise old sages, as well as our health experts today always advised and still do to not continue to eat until you feel you can’t take another bite, but only until you feel about 3/ 4 full to allow room for your digestion to take place. In our super-size world today, health professionals recommend taking your normal portion of whatever, or getting that good restaurant deal portion, and cut it in half. Nothing wrong with taking home a doggie bag for quick meal the next day—already prepared saving you time.

Water Weight

While it is true that we often have extra weight that is water, usually that is from eating too much salt and junk food and/or not enough of the right nutrients. But water itself is a necessity for life. And health nutritionists recommend 8 glasses of water a day for your best bodily health. The good news is, if you are worried about too many calories that you might be eating in meals, water helps. Studies have found that drinking a glass of water before a meal reduced the amount of calories consumed in that meal by as much as 75 calories. That may not sound like a lot but 3 meals a day, 365 days a year, that’s over 82,000 calories or about 14 pounds on the average person.

Studies also show when it comes to meal sizes, a nice sized breakfast is always best for keeping your good energy going without having to quickly snack on something unfortunate. Then have your biggest meal mid-day and a smaller meal in the evening, with a light low-fat snack before bed.

Fast Foods Size and Weight

It would be a great idea to cut out fast food from your diet altogether, but most of us really need that option—more times than not. Try taking along your own packet of healthy fruit, nut and seed trail mix.

Restaurant Sizing Up

Eating out is an expense and a pleasure and we want to get our money’s worth in food…but balance the quality and the quantity with your health—and that really is the sum total of your pleasure. Bonnie Taub-Dix, RD, of the American Dietetic Association has suggested when dining out these days you are not being “a pain in the neck” if you make requests. Requests can be things like, please prepare it with very little oil, can I have the dressing on the side (so that you can control how much you use. You might take one piece of bread and have the waiter remove the basket of bread so you are not tempted to be filling up even before the meal comes. When it comes to indulging in a rich dessert, you can often share it, cut it in half and take it home. A small amount, a few forks of cake can satisfy and won’t make you obese.

Take the time to relax and enjoy a meal. You don’t have to be the first to start eating, you could be the last to start, or the first to stop! Taste your food, digest it, and savor it. We’re always in a rush, but we don’t have to be eating food too quickly, which can sometimes mean eating without even realizing what and how much you are really eating.

When it comes to a salad bar, opt to put some steamed or broiled veggies on your plate, salad with olive oil and vinegar or low fat dressing. When you finish your plate, see about waiting 15 or 20 minutes to make sure you are still really hungry before taking another plate around.

Small Sized Big Satisfaction Healthy and Meaty Meal Muffins

1 ½ lbs. lean ground turkey, extra lean ground beef, or soy crumbles, 1 tsp. olive oil, 1/2 cup very finely grated carrot, 1 cup chopped onion, 1-2 chopped garlic cloves, 1 cup ketchup but divide into two ½ cup portions, optional: ¼ cup grated Parmesan, 1/4 cup chopped bell peppers or mushrooms, 2 large eggs, 1 cup quick cooking oats or ground up fat free saltines, 1 tsp. oregano, optional seasonings: salt, pepper, Worcestershire, mustard

Set oven to 350 degrees and spray 12 muffin cups with olive oil spray. In the olive oil sauté for about 2 minutes the onion, carrot, garlic, oregano and other optional vegetable. Combine and mix all the ingredients including ½ cup of the ketchup. Spoon into the muffin cups. Bake for 15 minutes, then remove and top each with about 2-tsp. ketchup from the other ½ cup. Bake for another 15 minutes. Leftovers can be frozen for ready meals.