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The trend of eating fast food packaged in large quantities is increasing, while the ability to control the temptation of food is very difficult, leading to an increase in the number of overweight and obese people. Therefore, you should take some steps to build a healthy diet.
1. Control portion sizes when eating out
Many restaurants serve more food than one person needs in one meal. To maintain healthy portions, you need to control the amount of food on your plate by sharing dishes with a friend. Or ask the waiter for a “take-away” box and eat half of the meal as soon as it is brought to the table.
2. Control portion sizes when eating at home
When dining at home, you should serve separate food for each person on separate plates, instead of serving many dishes on the table. Leftover food should be stored in the cupboard, out of sight of family members to avoid overeating, which in the long run can cause weight gain.
3. Control portion sizes while watching TV
For healthy portions , when eating or snacking in front of the TV, put the amount you intend to eat in a bowl or container instead of eating directly from the package. It's easy to overeat when your attention is focused on watching TV, not eating.
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4. Snack between meals
As children, people are often taught not to snack before meals for “fear of spoiling the meal”. However, this is just the old rule. If you feel hungry between meals, eat a healthy snack like a piece of fruit or a small salad, to avoid overeating at the next main meal.
5. Be careful with food in large packages
Currently, snacks, soft drinks, ... with large sizes are popular. To avoid overeating these products, you should use some of the following:
Divide the contents of a large package into several smaller boxes to avoid overconsumption. Don't eat right out of the package. Instead, you should put food in bowls or small containers to eat.
6. Keep food out of sight
People tend to consume foods that are easily accessible in the home. Therefore, you can apply some of the following measures to avoid fast foods and eat more fruits and other healthy foods such as:
Replace the candy plate with fruit bowls. Store particularly appealing foods such as cookies, chips, or ice cream in an out of sight, such as on a high shelf or in the back of the freezer. Move healthier foods forward at eye level. When buying in bulk, store leftovers in an inconvenient place, such as a tall cupboard or behind a pantry. Controlling healthy portions is very important, this not only helps provide the necessary nutrients for the body, but also limits weight gain, overweight and obesity and thereby limits the risk of diseases. disability.
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References: cdc.gov
