|
How much food should I be eating to maintain a healthy weight?
|
| Deciding on the quantity of foods that we each eat is like comparing apples and oranges, since it varies from body to body. For example, a 120-pound woman does not need to ingest the same amount of food that a 200-pound man requires.
|
| Still, all the time I am asked the question: “How much food is an appropriate amount?”
|
| The body size and muscular composition dictate a large percentage of the calories necessary for good health. Another factor that weighs heavily is energy output. How active is this person on an average day?
|
| If you have a sedentary profession, the calories your body burns are fairly low compared to, for example, a UPS driver who is typically on a tight schedule, drives short distances and then loads a hand truck with varying weight packages and runs them upstairs, down alleyways, into large buildings, etc.
|
| Comparatively, this person burns a lot more calories in a day’s time. Muscle mass and activity level are the greatest factors to consider when trying to figure out one’s caloric intake each day.
|
| The portions we each eat need to be reasonable in size. Your protein portion needs to be comparable in size to the palm of your hand or a deck of cards. As for your starch, meaning your serving of rice, potato, pasta and/or bread, about 2/3 the size of your protein portion is adequate, and then have a portion that is almost double that of fresh green salad, (choose dressing wisely, using small amounts of cream dressings and preferably choosing olive oil based dressings), and/or vegetables (fresh, steamed, not fried).
|
| The quantity of healthy fats you take in over the course of a day needs to equal approximately 1/3 of your total daily caloric intake. The average American would do well to keep their calories somewhere between 1,600 and 2,500 calories per day,
|
| IF they are not an extremely athletic or heavily muscled individual.
|
| There are always exceptions to the rules, and if you would like a food regimen designed to meet your specific requirements, please do make an appointment with a registered dietitian or another nutrition professional like myself.
|
| Americans are notorious for the tremendous size portions that we eat. We live in a society that boasts about “super sizing” everything, and where all-you-can-eat buffets are plentiful. Besides the obvious detriment of packing on dozens of unnecessary pounds, your body quickly becomes accustomed to eating large amounts and then “thinks” it needs it.
|
| There are hundreds of diseases related to obesity, ranging from diabetes to coronary heart disease. Sadly, from a global perspective, obesity has become one of our country’s trademarks, and with it, we have the highest obesity-related diseases and death rates.
|
| Without a healthy, strong body, all is for nothing, the point is mute, we will never live long enough to enjoy the fruits of our labor.
|