Tag: Portion control

Eating Healthier (this week?)

Did you know that this week is Healthy Eating Week? You may not because it seems to be mostly a British thing, although some American organizations have joined in as well.

Eating healthy is kind of an amorphous idea. What exactly does it mean? There are many components: portion size, calorie intake, limiting sweets, eating the right kinds of fats, etc. The goal for Healthy Eating Week is to simply encourage us to try some new healthier foods and also to be more aware of what we are eating. Of course, if we only do it for one week, it is unlikely that we will make any real positive changes in our habits, but it is a start.

What are some strategies for this week (and the weeks, months, and years afterwards)?

  1. Get 5 servings of fruits or vegetables in each day. This will require some planning, but a trip to the grocery store with a list makes it more attainable.
  2. Limit red meats. Stick with lean meats, poultry, or fish for one week. You may even want to try being a vegetarian for a week (as long as it does not entail eating only pasta and pizza).
  3. Control portion sizes. There are many ways to do this: eating more slowly (we stop eating before we have overeaten), hydrate (drink more water and we feel more full), keep a food journal (see just how much you are actually eating!), and actually measure the size of your portions to compare with what the package says about nutrition information.
  4. Find a buddy. It is always easier and more effective to try something like this when you have a partner to encourage you and keep you honest and on track.

If one week works, aim for two. Then keep going. In short order, many people find that they have developed healthier habits. Eating healthier is one of the main building blocks (along with exercise, enough rest, and stress-reduction) that keep us in shape longer.

Have a healthy food week!

Thinking Ahead to Thanksgiving

Thanksgiving Turkey [327/366]

Last year I wrote a post before the holiday with tips for how to get through Thanksgiving without hating yourself afterwards for overeating. Here is the link: https://kosher-fitness.com/2019/11/27/how-to-eat-healthy-at-thanksgiving-dinner/.

The advice still holds, but this year there is an added wrinkle to take into account. Most years we are accustomed to having a large crowd, which calls for a large turkey, large casseroles, large stuffing, large, large, large…. In the pandemic, most of us are finding ourselves dining within our “COVID-19 Bubbles.” Generally, this will mean much smaller crowds. What to do?

I learned the lesson the hard way at Rosh Hashanah when we prepared large meals for just the two of us. It was not a pretty picture (although a delicious one)! We ate more than we should have–not a good idea during a time in the Jewish Year when we are aware of our transgressions!

As always, the key is to plan ahead. We’ve got several weeks to plan to downsize the festivities or commit to a plan with what to do with the leftovers.

Here are some suggestions:

–Do not purchase an entire turkey, but rather a turkey breast instead.

–Take out the family recipes now and start halving or quartering the amounts to fit the number of diners at your meal.

–Investigate now places to donate meals for Thanksgiving. There is a good chance that a neighbor or relative or friend may be eating alone this year; how about giving a small part of your meal to them (put together a few plates). Remember to be especially cautious about following hygiene standards.

–Get some freezer-friendly storage containers. If you can only prepare large, right after making everything, divvy it up and put it in the freezer, leaving only enough for the Thanksgiving meal. The leftovers can be used for future meals.

Hopefully this gets the wheels turning and gives you some ideas for how to stay on track. An early Happy Thanksgiving!