Secrets of Healthy Eating and Portion Control
A New American Diet
Our eating habits need help. Fast food, high-calorie desserts, sweet drinks, and more have filled us up — and out. Most adults and 1 in 3 children in the U.S. are overweight or obese.
Changing the way you eat can be easy. To start, learn about some of the worst food offenders and how to replace them with healthier choices. Then try some portion-control tricks.
Calorie-Bomb Food Favorites
Most of our calories come from foods high in fat and sugar. Sweets like cookies and cakes, along with yeast breads, top the list. We also load up on calories in chicken dishes (often breaded and fried), sodas, and energy and sports drinks. Pizza, alcohol, pasta, tortilla dishes, and beef dishes pile on more calories. Unless you count fries and chips, fruits and vegetables don’t even make a dent in our daily calorie count.
Just two problem foods — solid fats and added sugars — count for about 800 of our daily calories. That’s almost half the calories an average woman should have in a day. U.S. dietary guidelines say we should limit solid, trans, and saturated fats. Cut back on fast foods and refined grains, like white bread. While you’re at it, cut down on sodium (salt), too. Most of us get too much, raising our chances of high blood pressure and heart and kidney disease.