Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention. One way to accomplish this is by eating the foods you enjoy while being mindful of portion sizes and total calories. Eating should be pleasurable, but it is important to be aware of how much food we eat every day. A key step to maintaining a healthy lifestyle is to choose to eat less.
Some simple and practical ways to eat fewer calories while savoring and enjoying in your food:
Be mindful of your daily calorie intake. How do you know if you are eating less if we don’t know exactly how many calories we should be eating in the first place. To find out how many calories you need go here http://www.mayoclinic.org/calorie-calculator/itt-20084939
Avoid oversized portions by using smaller plates, bowls and glasses. The standard 10-inch plate may be too large for you. Switch to 8-inch or appetizer-sized plates and you will automatically portion and eat less without feeling deprived. Pile your plate with nutrient-dense, lower-calorie foods like vegetables, fruits, whole grains and lean protein foods like beans, seafood, lean meat and poultry.
Get into the kitchen and stay in charge of what you’re eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories you eat. Then, when you eat out, you’ll be more apt to recognize healthy portion sizes based on your experiences at home.
Watch out for liquid calories. The calories in fruit juices and drinks with added sugar, sports drinks, sugar-laden coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too.
Log it. Food logging can be a great tool for keeping track of the foods you eat and ensuring you stay in your calorie limit. By having awareness of everything you eat and drink, you’ll be more apt to stick within your healthy calorie range. Write down what you’re eating throughout the day so that it’s not such a big task to tackle at one