I am only slightly qualified to talk about weight control, but here goes! After living 95 years with a good appetite and a sweet tooth, I have managed to not be really fat. I even taught a “Weight Fighters” class at a Rehabilitation Center for a number of years.
There are some hard and fast rules. Never eat unless you are hungry, not just restless. Limit everything that is white—although, there’s no way I’m going to give up my rice and grits! Limit, OK! Potatoes could go… except for potato chips.
Always eat slowly, think about what you are eating and enjoy it.
The biggie is really portion control. Most people just simply eat too much. Sorry! One theory is to always leave a little bit uneaten on your plate. I don’t like that as it suggests you didn’t like the food and insults the cook. Also, the food has to go somewhere. Septic tanks do better without food and it makes trash cans smell and attract bugs.
And there is somebody starving somewhere. Probably not in present-day China! But with these things in mind, it might stop you from going for a second helping, so it may be worth trying.
I am not good on calorie counting or diet food. We all know some foods have more carbs and are much more fattening than others. They’re also usually the tastiest and our favorites. Eat less of the fattening foods and more fruit, whole grains, vegetables, and salads. Desserts? Sometimes, but keep the portions small. I sometimes take three days to eat a piece of pie. Eat small bites and enjoy it longer.
I used to tell my class to use small plates to help regulate the amount of food. Unless you are terribly active, or young and growing, you really do not need a big pile of food. Be aware of how good or how bad your metabolism is. Some folks burn calories faster than others, and unfortunately that changes as we age. Alas!
Weight is a big factor in health, appearance, and happiness. Food is very expensive, so the less you eat the more money you save. Water is ever so much cheaper than the sweet sodas laden with calories. For a beverage treat, drink homemade lemonade or flavored tea where you control the sugar.
I am not going to talk about exercise and alcohol as I want to have a couple of friends left after this column. I probably can’t tell you anything you don’t already know.
Our resting stomachs are small, about the size of a fist, but stretch as we eat and drink. Consistent over-eating stretches the stomach, so it takes more food to feel full. Eating less will make the stomach smaller and thus feel full with less food. Good plan!
Weight control is very important for all the good reasons, but it’s not easy if you have the habit of eating a lot. Food choices mostly begin in the grocery store. Never shop when you are hungry; if you don’t buy it, you won’t eat it!
Sensible moderation and a little suffering will do the trick!
Jeanette Smith, 95, a Blythewood resident, has been active in the community’s civic affairs for over 50 years.