Posts

Choose Between WAIST and WASTE

APPROPRIATE PORTION SIZES with Healthy Chef Prepared Meals Delivered

 

We live in a giant, economy-sized world where we have all been conditioned from an early age to believe that more is better.  Super-size packaging has caught on everywhere, from the supermarket to the convenience store.  Consumers expect large portions and believe they’re not getting their money’s worth unless they get the largest size for the lowest price.  While this may appear to be good for your pocketbook, it is a disaster for those of us who are trying to watch what we eat!!

When we buy the family-sized package just for ourselves, we often have to choose between WASTE and WAIST!  Having an excess amount of food in the house tends to influence us to eat more than we need rather than let it go to waste or go stale.  We have succumbed to the “big gulp” mentality and we let our portion size selection be determined by perceived value rather than common sense and good health.

Some restaurants now feature…

  • 16-ounce steaks (one whole pound)
  • Portions of prime rib that start at 12-ounce servings
  • Hamburgers that contain a half-pound of ground meat

However, the USDA says a serving of meat is a 3-ounce cooked portion.  YIKES!!

Most popular diet books that give the number of calories per food portions use the USDA’s recommended size per serving.  But, most Americans eat portions that are much greater than these recommended amounts.  In random surveys, Americans almost always underestimate the quantity of food they have consumed.

Knowing how cooking affects the volume of food can help you determine the amount to cook in the first place.  If you cook and serve the appropriate amount of food, you will be much less likely to overeat.  To determine an appropriate portion size for meat, start with the weight on the package.  If you buy a package of boneless, skinless chicken breasts that weighs 1 pound, you know that it is 16 ounces.  Sixteen ounces of raw meat will shrink approximately 25% when you cook it, which gives you 12 ounces of cooked chicken.  If you are serving the recommended 3-ounce portion, then you have enough for four servings in a 1-pound package of raw chicken.

Here’s another example: If you are cooking for two, serving rice for dinner and wish to serve the recommended 1/2 cup to each person, then start with 1/3 cup of uncooked rice.  Since rice triples in volume when you cook it, 1/3 cup of raw rice will give you 1 cup (or two 1/2 cup servings) of cooked rice.

There are a lot of common household items that you can use to estimate serving size; learning how to do this is especially useful when eating away from home. Below are some examples:

3 oz. of cooked meat or poultry | Size of a deck of cards

1/2 cup cooked rice | Size of a tennis ball

1 medium potato | Size of a computer mouse

1 oz. of cheese | Size of 4 stacked dice

 

GROWING PORTION SIZES

Food portion sizes have been increasing for over 30 years. In the 1950s, a “family size” bottle of Coke was 26 ounces; today a single-serve bottle is 20 ounces.  McDonald’s original hamburger, fries, and 12-ounce Coke provided 590 calories.  Today, when you order a super-sized “Extra Value Meal” including a Quarter Pounder with cheese, super-sized fries, and a super-sized Coke it delivers a whopping 1,550 calories.  A typical bagel used to weigh 2 to 3 ounces, compared to 4 to 7 ounces today.

While portion sizes started to increase in the 1970s, they spiked sharply in the 1980s and have continued to increase ever since. Not surprisingly this trend has occurred in parallel with increases in overall calorie intake, the prevalence of obesity and the diabetes epidemic.

Although portion sizes and obesity rates have grown rapidly, larger food portions are not solely responsible for America’s obesity epidemic.  Many factors influence body weight; however, it is excess energy intake (i.e. consuming too many calories) that “out-weighs” all other causes.  According to U.S. Department of Agriculture (USDA), between 1978 – 1995, our average daily caloric intake increased from 1,876 kcal to 2,043 kcal.  This 167 calorie-per-day equates to an extra 17 pounds of body fat every year!!

Test Your Portion Size IQ

Do you know what a serving should look like?

Twenty years ago, an average meal at a fast-food restaurant consisted of a small burger, a couple handfuls of fries, and an 8-ounce soda.  Today, your order may include a double or triple hamburger with cheese, “supersized” fries, and a 20-ounce soda.  Portion sizes at home have increased as well.

Of course, what we eat also matters to our health.

Eating too many vegetables is NOT the reason Americans are faced with an obesity crisis.  Experts say that our preferences for calorie-dense foods, as well as our tendency to get too little exercise contribute to our expanding waistlines. But out-of-control portions are no doubt a factor!!

Do you need to retrain your healthy eating habits and brain to recognize a healthy portion size??  If so, Success Meals KC would love the opportunity to work WITH you to UN-Super-Size your meals!!  Healthy meal delivery in Kansas City is our specialty, which is why Success Meals is Kansas City’s #1 diet meal delivery service!

If you would like to try Success Meals KC healthy meal delivery, sign up for our Free Trial Offer.

Experiencing your sample day from Success Meals is your first step to enjoying healthy portion-sized, delicious meals delivered to your door!  Or call us today at 913-894-6325… we look forward to working with you to take the guess work out of healthy portion sizes!!

 

healthy-meal-delivery

How can I lose weight eating five meals a day?

“Five healthy meals delivered each day!?!? How can I lose weight eating five meals a day?”

This is a common question we receive when we discuss “eating” with friends, clients and during small-group presentations. We wanted to open up this discussion with our online community as well, since it seems to be a fan favorite!!

There are lots of benefits…

There are numerous benefits you can receive from eating small portioned, nutrient dense meals every 3 to 4 waking hours. When you begin eating this way, it helps reduce cravings and feelings of deprivation, supports your metabolic rate and keeps your blood sugar levels stable. All of which lead to more consistent energy levels and fewer cravings. Additionally, the steady flow of amino acids and glucose you receive from eating often “feed” highly metabolic muscle tissue and avoid the body’s typical starvation response acquired from going prolonged periods of time without eating.

Eating often is the most proficient method for elevating and maintaining your metabolic rate. When your body receives a steady stream of nutrients, it becomes convinced that food is always coming and therefore there’s no need to store calories. On the other hand, when you go prolonged periods without eating (under the incorrect belief that this is the best method for losing weight) your body will perceive this as a famine and respond by slowing down all metabolic processes and hoarding all consumed calories.

Lastly, there’s the “thermodynamic” response to food. When you eat, you give your metabolism a boost, which in turn, burns more calories and gives you more energy. This is known as thermogenesis, a course of action in which the body burns calories through the process of digestion.

While there are numerous benefits to eating often, there are also numerous detriments from going extended periods without eating. If you do not consume the right meals at the right times, your body will rebel against you by hoarding calories, depleting energy, burning muscle and lowering your metabolism to a mere crawl.

F A Q’s …What are the basic mechanisms that control body weight?

1.  Your Weight: Particularly the amount of fat your body stores, is a reflection of the balance between your energy intake and energy expenditure. Energy intake is everything you eat or drink which contains calories (kilocalories) or units of energy. Energy expenditure is the amount of calories that your body burns up for fuel while living and working every day.

2. Your Activity: Energy expenditure can be divided into three categories:

  • The first is your basal metabolic rate (BMR), which is the amount of calories your body requires at rest, for example lying down and doing absolutely nothing. This accounts for approximately 60% of energy used in an average person.
  • The second category is Unrestricted Physical Activity (UPA), the amount of energy you use in activity… moving, talking, and so on, which accounts for an average of 30% of calories used.
  • Lastly there is Specific Dynamic Action (SPD), this is a dietary thermogenesis, described as meal-induced heat production or the calories used up in eating, digesting, absorbing and using food. This accounts, surprisingly enough, for about 10% of our use of calories.

3. What You Eat: All these factors are variable, as is the amount we eat (i.e., the amount of energy we provide the body through meals). If energy input and energy output remain in balance, our body weight remains stable. If energy input is higher than energy output, the surplus energy eaten as food and not required by the body is stored as body fat. If energy output is higher than energy input, the body fat stores are mobilized and converted back into energy. If this happens over a period of time, we lose body fat and therefore weight.

4. Your Metabolic Rate: The amount of your energy output over a period of time is known as your metabolic rate. The rate at which the body burns up calories both at rest, during physical activity and via dietary thermogenesis can all vary considerably with factors such as gender, age and weight, body composition, the duration and intensity at which you carry out work, and the type of food you eat. There are also other factors at work, genetic, hormonal, and so on. The World Health Organization estimates that basal metabolic rate (BMR) alone can vary by as much as 25% up or down between individuals of similar weight. Add on to that all the other variables and you can see why some people have to eat a little, and some people a great deal, to maintain their body weight in status quo. If you’d like to check out our “tools”  including a BMI Calculator.

Hopefully, this gives you a little more detail as to “why” we provide our clients with five smaller healthy meals delivered to your doorstep (breakfast, lunch, dinner and 2 snacks) each day rather than two or three larger meals.

At Success Meals KC, we provide fresh prepared meal delivery daily to numerous clients in Kansas City! How does this work?

  • We first establish the calories required to meet your specific objectives. Whether those objectives are to create a weight loss plan with healthy meals delivered to your door or if you are looking for a convenient, healthy way to maintain your weight.
  • We divide your calories over five meals per day. (breakfast, lunch, dinner and 2 snacks)
  • After your customized profile is established, our chef and her team at Success Meals, prepares 5 small portioned, nutrient dense meals that are personally customized especially for you 5 days a week, Monday through Friday.
  • Customized, healthy meals delivered to your doorstep before 6AM each morning for you to enjoy!

 

Meal delivery Kansas City is our specialty! If you would like to try our healthy meal delivery, signing up for our Free Trial Offer is the first step to enjoying healthy, delicious meals delivered to your door! Or you can call us today at 913-894-6325… we look forward to working with you!