Two primary factors have caused our weight gain. We eat too many calories, and we move too little. You can counter the ever burdensome weight gain issue for yourself and your family with simple changes in your diet. When you cover 50 to 65% of your plate with colorful vegetables and fruit, you get a vast amount of vitamins, minerals, fiber, and cancer fighting antioxidants and you minimize the excess calories your body doesn’t have the chance to burn, which results in excess fat and poor health.
Consider a couple of common American meals. A typical fast food burger meal has between 1100 and 1400 calories. A store bought chicken pot pie, with a roll and butter, and a can of soda has a calorie count of 950 calories.
Now consider how much fruit and how many vegetables you can get with this healthy portion of chicken and rice: 3 oz. chicken breast 140 calories, 1 cup of brown rice 230 calories; A medium size apple 70, a whole peach 80, two cups of lettuce 20, 1/2 cup of peas 60, 1/2 cup of carrots 35, 1/2 cup of corn 70, one whole green pepper 20, one sweet red pepper 20, one cup of cabbage 20, 1/2 cup of broccoli 20, half of melon cantaloupe 95, 1/2 cup of strawberries 45, and 10 grapes 35. This chicken and rice meal, with all these fruits and vegetables adds up to a total of 960 calories, about the same as the chicken pot pie meal and much less than the burger meal.
Clearly you cannot eat all these fruits and vegetable at once and you shouldn’t try. You should however, cover at least 50 - 65% of every plate with fruits and vegetables. Filling your plate with fruits and vegetables gives you numerous healthful benefits. This strategy alone will help you significantly cut back on calories and start winning the battle of the bulge. Go light on the calories as you go heavy on the fruits and vegetables.
I have made some small changes in my diet thoughout the past few months have proven to be beneficial in more ways than one. I decreased the amount of sugar I was intaking and eliminated all fast food, and majority of processed foods from my diet. (few exceptions, but not consistant in day to day) I replaced these things with more fresh vegetables, and fruits throughout the day. I also decreased my portion sizes to what is appropriate, and recommended. I was excited to see and feel the difference, as pounds began to shed and I had more energy. I wasnt crashing half way through my day due to all the sugar I was consuming. I now cannot eat 1/2 as much as I did before without becoming too full. The more studies I read about heart disease and all the other self-inflicted diseases and sicknesses related to food consumtion, the more aware I become of what I am eating; and as a result change it. At first was overwelming, but just start simple, and move forward from there.My husband has been making these changes as well and we are both enjoying all the success and look forward to healthier futures for us as well as our children.
ReplyDelete-Lacie D. (Clarkston,Wa)
I took this challenge and made some changes in my diet and now I feel great! The simple change of filling up most of my plate with vegetables has made such a big difference. I also replace my fatty sugary deserts for fruits. I now feel more motivated to exercise and stay active. I feel satisfied with the meal and feel more energetic then I just to. I don’t get that awful nasty feeling of over fullness and tiredness after each meal anymore. I have also notice how my skin has cleared up. The increase of antioxidant and vitamins has helped my skin increase collagen production to repair my skin tone and tightens. They have also helped decreased skin discoloration and acne scarring. It’s amazing how a small change in my diet has benefited my body. Thanks!
ReplyDelete-Laura A.