Extra Bites Add Up
One bite here and a bite there can add up to lots of extra bites and ultimately extra calories. One hundred extra calories a day can put on 10 pounds per year. Here are some tips for reducing the number of extra bites.
Tiny bites add up quickly. For example, ¼ cup of orange juice remains in the carton. By finishing it you are consuming and extra 26 calories. Then you discover that two tablespoons of granola are left in the box. Rather than putting the box back in the pantry you add it to your serving of cereal. You have just consumed 64 calories. It is really easy to consume extra bites and extra calories on a daily basis.
It takes about 20 minutes after food enters our mouths before the brain starts perceiving we’re filling up. Take time to sit down and savor the food being eaten. If you are still hungry after eating a meal, wait at least 20 minutes before eating more food.
Choose foods with a higher fiber and water content. For example, choose whole grain bread and cereals.
Avoid eating a lot of dry, low calorie foods
that are easy to overeat such as crackers,
pretzels, etc.
Pay attention to portion sizes. Portion sizes in the
United States have increased from beginning in the 1970’s. Check the Nutrition Facts label on foods to determine portion sizes. Then get out a measuring cup and make sure the portion sizes you are eating match with the information on the Nutrition Facts label.
Sources: Eat Smart: How to Fill Up, Not Out! Alice Henneman, MS, RD, Extension Educator, Lancaster County Extension Office, Lincoln, NE
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