Living a Healthy Life with Chronic Conditions by Kate Lorig & Halsted Holman & David Sobel & Diana Laurent & Virginia González & Marian Minor

Author:Kate Lorig & Halsted Holman & David Sobel & Diana Laurent & Virginia González & Marian Minor
Language: eng
Format: epub
Publisher: Bull Publishing Company
Published: 2012-05-31T16:00:00+00:00

Your body size and shape (in general, if you are taller or have more muscle, you can eat more)

Your health needs (some conditions affect how your body uses calories)

Your activity level (the more you move or exercise, the more calories you can eat)

Tips to Help You Manage How Much You Eat

Stop eating when you first feel full. This helps you control the amount you eat and helps prevent overeating. Pay attention to your body so you can learn what this feels like. Like all new skills, it takes some practice. If it is hard to stop eating when you begin to feel full, remove your plate or get up from the table, if you can.

Eat slowly. Eating slowly gives you more enjoyment and helps prevent overeating. Make your meals last at least 15 to 20 minutes. It takes this much time for the brain to catch up and tell your stomach that it is getting full. If you finish quickly, wait at least 15 minutes before getting more food. If this is difficult, there are some more tips on pages 198-199.

Pay attention to what you eat. If you are not aware of what you are doing, it is easy to eat an entire bag of chips or cookies or eat too much of any bite-sized pieces of food without even knowing it. This can happen easily when we are with friends, using the computer, or watching television. In these situations, try portioning out what you want to eat or keeping food out of reach or out of sight.

Know a serving size when you see one. To do this, you need to know a little about what a serving size or portion looks like. A ½-cup portion is about the size of a tennis ball or a closed fist. A 3-ounce portion of cooked meat, fish, or poultry is about the size of a deck of playing cards or the palm of your hand. The end of your thumb to the first joint is about 1 teaspoon; three times that is a tablespoon. (Tip: Using a measuring cup is a great way to see what a serving size looks like.)

Watch out for supersizing and portion inflation. In recent years, serving sizes have literally “beefed up.” The typical adult cheeseburger used to have about 330 calories; now it has a whopping 590 calories. Twenty years ago, an average cookie was about 1½ inches wide and had 55 calories; now it is 3½ inches wide and has 275 calories—five times the calories! Soda typically came in 6½-ounce bottles with 85 calories; today it’s 20 ounces to a bottle, with 250 calories.

It takes an extra 3,500 calories more than we need to gain a pound of body fat. This means that over one year’s time, only an extra 100 calories a day will cause you to put on 10 pounds. This is equal to each day eating only an extra third of a bagel! There are many published ranges of recommended serving sizes for different foods.

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