PAY ATTENTION TO PORTION SIZES
Too much of any food — even healthy, low-fat, plant-based foods — can put on pounds if portions are more than you need. Keep in mind that it is the total balance between the calories you consume and the calories you burn that determines whether you lose weight. Pay attention to how much you’re eating to help keep excess calories at bay.
The latest research shows that eating fewer calories will also slow the aging process – something we are all interested in! Eat less, live longer! But this does not mean eating one meal a day. Eat three small meals and healthy snacks in between and you’ll see a difference. This helps you avoid getting too hungry, and control your appetite. When people are busy or are trying to control their weight, they sometimes put off meals as long as possible. If you try to eat when you’re only moderately hungry instead of ravenous, you will be much more in control over what and how much you consume.
Keep a bowl or basket of fruit where you can’t miss it, and keep fresh, raw veggies in the fridge. Get in the habit of reaching for fruit or veggies and a healthy dip when you fancy a snack. Get out the veggies (instead of the chips!) while you’re preparing the meal, drink a glass of water and snack on them
It’s really important to make breakfast healthy and satisfying. We never skip this meal, but we keep it really simple, blending up fruit, nuts, soymilk, flax oil and a special powdered drink mix that’s rich in plant-based protein, carbohydrates, fiber, vitamins and minerals: delicious, nutritious, healthy and filling!
Controlling portions can be a challenge, especially if your sense of what’s “reasonable” is based on today’s restaurant or take-out food portions. To get a better picture of what’s considered a standard serving, check the serving size listed on the Nutrition Facts panel of food labels. Then for a day or two use measuring cups or spoons to see how your portion compares to the standard. This way you’ll know how the portions you’re eating stack up against the nutrition information listed on the label.
Don’t shy away from fat completely — small amounts can make meals satisfying and delicious – just make sure it’s “good” fat (avoid hydrogenated fats whenever possible). Foods high in dietary fiber (whole grains, vegetables, fruits, beans) help fill you up. Many people also find that including a source of protein (beans, fish, meat, dairy, etc.) leaves hunger satisfied longer than a carbohydrate-only meal like a plain bagel and a piece of fruit.
The Eight “P”s