It doesn’t take millions of research dollars to realize that the obesity and overweight epidemics in much of the civilized world are a result of eating too much. Yes – it’s true that every which way we turn, we are inundated with food. We are constantly invited to simchas, we eat gargantuan Shabbos meals and there are the challenges of the chagim. This is in addition to the proliferation of fast-food establishments, a glut of food promotions through television and other media, and the heavy competition between restaurants over portion size that has victimized us all. Also, our fast-paced society – with every gadget in the world doing our work for us – promotes a very sedentary life style.

We don’t expend as many calories as we did before the advent of cars, elevators, computers and television. The bottom line is… We are just eating too much food. How much extra are we eating? Economic Research Service data suggest that average daily calorie intake increased by 24.5%, or about 530 calories per day, between 1970 and 2000.

How do we combat these epidemics? The answer is short and sweet… that in addition to incorporate more exercise and activity into our lives, we need to eat less. We can all figure out ways to be more active, but trimming our portion sizes presents a greater challenge because of the multi-faceted role that food plays in our lives. How, then, do we accomplish this?

Here are some tips from Jim Gerard of the American Council on Exercise on managing portion size and eating less:

· Serve a substantial portion of vegetables and fruit to start off your meal. Then, serve less of the other foods. Research has shown that people who incorporate vegetables and fruit into their meals consume approximately 100 calories less.

· Eat soup with your meal – it’s filling.

· Keep big bowls of salad or cooked vegetables on the table.

· Use smaller plates.

· Don’t take seconds. But if you must, take those veggies or fruits!

· Never eat from a bag or carton.

· Don’t leave platters of food out on the table.

· Don’t eat while watching television, or with other distractions. Savoring your meal help keep you satisfied with smaller the portions.

And if you go out to eat….

· Ask for half or smaller portions.

· Eyeball your portions and ask for a doggie bag for the rest – before you start to eat.

· Share your meal with a friend.

 Going to a simcha? Let’s add the following:

· Eat before you leave the house so you are not starving when you arrive.

· Eat the fresh salads and perhaps a first course. Stay away from the oily salads as well as those which are drowning in mayonnaise.

· Skip the main course and desert. It’s too many calories, too fatty and usually served too late at night to be eating.

· Last but not least, park your car far away from the simcha hall so you can get some exercise before and after the affair.

Keeping your portions under control is another way to “add hours to your day, days to your year and years to your life.” 

For previous columns, click HERE.

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! together with Linda Holtz M.S. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected].

(Alan Freishtat – YWN)