Fact: Hoosiers are fat. Among the fattest states in America, Indiana is 19th on the list. What’s contributing to the expansion of our waistlines?
“Mostly it’s lack of physical activity. If you’re not burning off the calories you’re eating then you’re going to gain weight. Diet and exercise go hand in hand,” said Steve Krzyminski, strength and conditioning coach for IU Health Sports performance.
While it’s easier to monitor the ingredients in home cooking, people’s fast-paced lives leads them to eating in restaurants. There are countless restaurants in Indiana that provide tasty, affordable foods, but simultaneously contribute to high amounts of fat and calories in people’s diets.
The good news is that people don’t have to give up dining out in order to watch their weight. A new trend in restaurant dining is providing a calorie count so that diners know exactly what they are consuming.
This is helpful, but how can it help overweight and obese people lighten the load? Krzyminski gives several ways people can dine out and maintain a healthy weight.
– Consult your doctor or a dietician to find out how many calories you should be consuming in a day.
– Become educated on how to read food labels and calorie counts.
– Learn the lingo. Many items say low-fat, low-calorie, natural etc. Understand what these words really mean and what items are added to balance the taste and texture of foods.
– Overall, eat foods that are low in fat, sodium and cholesterol and high in fiber.
– Calories aren’t all bad. Consume good calories from good food.
– Avoid foods that are fried, “crispy,” and/or breaded. Instead, look for items that are grilled, roasted, steamed, poached or broiled.
– Watch the portion size. You can still eat healthy, and eat too much. Order smaller portions or take half of your meal home.
– Avoid mayonnaise, ranch, cheese and alfredo sauces. Thick sauces have lots of calories.
– Control the condiments. Ask for sauces on the side.
– Try to break habits like consuming buttered bread before your meal. Have veggie soup instead.
– Beware of health perpetrators. Items like salads and smoothies may seem healthy, but certain ingredients can add fat, calories and sugar to an otherwise healthy meal.
– Don’t drink your calories. Sodas, shakes, cocktails and other beverages can add to your caloric intake. Instead, drink water, seltzer water, black coffee or tea with your meal.
– Healthy does not mean bland. Experiment with your food and be open to different ingredients, spices and herbs.
– It’s OK to indulge in a more fattening meal, but do it in moderation.
– Dieting is one piece of the puzzle, so get moving. Begin by walking and gradually work your way up. Do what you enjoy.
Additional source: msnbc.cm.
