Friday Progress Report: Nutrition Studies!

Today’s topic from my continuing education reading is portion sizes.  Over the last century, the issues facing Americans about nutrition have shifted.  It used to be that the problem was that we had trouble getting enough calories to meet our energy needs and keep our nutrient levels within functional ranges.  Not so much nowadays:  we are suffering from overnutrition as evidenced by the two thirds of our adult population who are overweight or obese.

(Please note:  My goal is not to promote body shame.  Healthy bodies come in many different shapes and sizes.  Current measures of what constitute overweight/obese rely on BMI, which is a problematic tool in that it does not account for muscle mass.  Nonetheless, many of the chronic diseases that afflict us are strongly correlated with being heavier than we ought to be.)

One thing that does not help us achieve or maintain optimal body weight is the out-of-control portions we have come to see as normal.  Take, for example, my friend the Big Gulp.  (Okay, it’s my former friend, but still…)  The handy plastic cup holds 32 ounces of soda.  That is four cup-sized servings, which were the standard serving size for many years.  The 12-ounce can changed that, but even so, the Big Gulp holds nearly three cans.  We definitely don’t need that much soda.

As sodas have gone, so have other foods and food-like substances.  Many of us routinely eat a day’s worth of meat portions at a single meal and then do it again twice more before the day is over.

It is hard to buck the dominant trend, but we need to rebel for our own good.  Use the small plates and bowls.  If you really want the big plate, make sure it is mostly full of (non-fat-drenched) vegetables and fruits.  (My experience suggests that most people get tired of eating those leafy greens without dressing long before they exceed their calorie limit…)

We can do this, one small rebellion at a time.

All Wet

We all know we’re supposed to drink plenty of water.  Sometimes it is hard to do.  Here are some ideas to make it easier.

• Make spa water.  A glass jug in the fridge with a handful of mint leaves or lemon slices or strawberries or whatever tasty stuff is lying around can make water feel more like something fancy and less like a duty.

• Add bubbles.  Some of us cough up for bottles of fizzy water.  Others make the one big investment in the gizmo that lets us make our own.  Either way, water seems more festive.

• Take it along.  That commuter cup works for more than coffee.  We don’t have to be biking to use the insulated squeeze bottle.  Some ice, a slice of lime, the wet stuff and we’re good to go.

• Consider personal preference.  Some of us like our water at room temperature, or even hot.  Others swear by ice.  We need to remember that we are worth taking care of.

• Drink the water first.  Coffee and tea are fine in moderation, but start with water.  Drink some before meals.  Keep it handy on the desk or by the couch or wherever.

We can do it!

Independent

Happy Independence Day!  While we are busy celebrating, let’s declare our independence from a few things we can do without:

1.     Body shaming.  We all have bodies.  They are all wonderful.  Maybe we’re not all perfectly toned or photogenic or whatever, but we have to love the body we’re in and respect other people’s bodies.

2.     Junk food.  I’m not talking about the occasional treat.  I’m talking about the daily choice of high-calorie, low-nutrient food.  There are tasty, healthful foods out there, but they don’t have the kind of advertising budget that sugar cereals and fast food chains have.

3.     People who want us to fail.  Some people like us better weak and sick.  Some are just super competitive and see our successes as threats.  We don’t need that kind of negativity.

We all have plenty of work to do, but let’s stick with the important stuff.