It's true that you are what you eat
The Jakarta Post, Jakarta
In a perfect world, anyone could eat whatever they wanted and gobble as much food as they could handle, without ever having to worry about gaining weight.
Unfortunately, this is not a perfect world, although there are indeed some lucky people who eat much, but remain slim.
Some others are like Heidi, who gained one kilo after a long weekend, whose pants feel tighter right after one single big dinner, and who goes to the gym three times a week, but after two months has shed only two kilos.
In her case, it seems that exercising regularly without too much focus on her diet is not enough to attain the weight that she wishes to be.
Thomas Weber, Heidi's instructor at the Jakarta Hilton International's LifeSpa & Fitness Center, asked Heidi to watch her diet, too.
"Dieting does not mean you totally eliminate certain types of food. You just have to choose the proper foods in the proper amounts. You see, 50 percent of the success in losing weight is due to proper diet," he said.
Thomas then gave Heidi an article from IDEA Health & Fitness Source, which offers practical suggestions and visual cues that Heidi can use to determine and maintain proper portion control.
Here are some important points:
Calorie caution. Obsessing about calorie intake like Bridget Jones is not a healthy way to look at food. Instead, the goal should be knowing which foods to eat in moderation. You can look at the Food Guide Pyramid which illustrates which foods to choose and how much to aim at each day.
To optimize health, the recommendation is to consume 55 percent as carbohydrates, 15 percent as protein and 30 percent or less as fat. Everyone needs a different calorie intake. Sedentary women need to consume approximately 1,600 calories, active women 2,200 calories, while for men it is about 2,800 calories.
Estimating portions. Another way to become more aware of proper food portions is to examine your plate. There is a method known as the plate model. It advocates that one-half of the plate be filled with vegetables, such as salad, carrots or green beans; one-quarter with grain products, like pasta or rice; and the remaining one-quarter with meat or an alternative, such as fish, poultry, eggs legumes or tofu.
Focus on fruit and vegetables. Everyone must know that those two types of food are good. But really, concentrating on these nutrient-dense carbohydrates is the best thing anyone can do to improve his or her diet. Eating any variation of at least five fruit and vegetables a day will naturally decrease fat and reduce calorie intake.
However, many fruit and vegetable juices lack fiber and are therefore not as filling or nutritious as the unadulterated source. Refrain from consuming too much fruit juice as the calories in this type of beverage can quickly add up.
Eat the whole grain. Whole grain products like brown rice, whole wheat pasta and bread are much more satisfying because of their higher fiber contents. You can start by choosing a minimum of three or more whole grains per day. Add gradually and drink more water to prevent constipation.
Trimming down. Monitor portions of foods that are high in fat and calories.
Out-and-about portions. You don't need to forsake restaurant food. Some of the strategies in dining out are to start each meal with a big glass of water, and balance your food budget. So, if you know you'll have a big dinner, choose light fare for lunch.
Order the smallest size and be an aggressive diner. Ask how selections are prepared and make special requests for a low-fat meal. Order salad dressings and sauces on the side, and avoid the french fries.
Home cooking. A healthy breakfast is essential in controlling portion size. Start with whole grains, fruit and low-fat milk or soy milk. Studies indicate that breakfast can make people consume less fat and fewer calories throughout the day.
Start meals with fruit or vegetables. Also, it is better to fill your plate and bring it to the table instead of serving food family-style.
Using smaller plates is a very powerful way of decreasing portion size without feeling deprived.
Snacking. A healthy snack once or twice a day is actually good as it can help ward off hunger and prevent binges. The key is to choose the right snack and eat it in moderation.
- Include fruit or vegetables at each snack, like an ounce or two of almonds with a banana.
- Stow away fresh or dried fruits and vegetables in your bag.
- Be adventurous in your choice of snacks, like a can of beans, vegetables or fruit for a change of pace.
- Focus on your food. When you eat, do just that, eat. Distractions can lead to mindless munching.
- Relish the real thing. When you indulge in treats, enjoy each and every bite. Instead of eating low-fat chocolate cookies and being unsatisfied, choose smaller quantities of the real thing, and savor the flavor.
- Buy small packets of chips and cookies (if you really, really have to).
- Choose nutrient-dense nuts. Nuts are rich in fiber and protein and are a superior alternative to chips. Although high in fat, a handful of nuts can go a long way in sustaining a feeling of fullness. But restrict each portion to one or two ounces (about 10 to 20 nuts).