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| | From: French (Original Message) | Sent: 7/23/2006 6:23 PM |
By Susan Burke MS, RD, LD/N, CDE eDiets chief nutritionist
. If you're like most people, you eat more than you think you do, and exercise less. You're not deliberately trying to deceive anyone; it's just that most people don't have any idea of how much they're eating.
The U.S. Department of Agriculture recommends eating a variety of foods and suggests portions based on your age, sex and activity. A 40-year-old woman getting 30 to 60 minutes of exercise daily might need about 2,000 calories/day, and is recommended 2.5 cups of vegetables and 2 cups of fruit daily. That shouldn't be too intimidating. But it's hard to limit portions of grains…especially pasta, rice and bread, because we're used to eating a lot. The same woman's recommendations are for 6 ounces of grains daily.
Just one cup of cooked pasta is considered 2 ounces. If she's eating a couple of cups of cereal in the morning, a sandwich at lunch, and buys a small bag of pretzels from the vending machine in the afternoon, she's already over her grains limit for the day, and she hasn't eaten dinner yet.
Besides grains, even if the food is a "good food," or one that's healthy and good-for-you, if you eat too much of it, it's NOT good for you. Eat too much and the calories are stored as fat, on your hips or worse, around your abdomen, where it is most dangerous.
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| | From: French | Sent: 7/23/2006 6:31 PM |
PART TWO OF PORTION CONTROL
Blood Glucose Control For people with diabetes, portion control is ultimately the most important change they can make to improve their blood glucose control. Why is that so important?
Nine out of 10 people with type 2 diabetes are overweight, and may be insulin resistant, or insulin deficient, or both. When the pancreas doesn't release enough insulin, or when cells don't respond to the insulin released, the consequence is high blood glucose, which if uncontrolled leads to dire complications including heart disease, kidney damage, blindness, nerve damage and more.
Getting to a healthy weight and exercising can often improve both insulin resistance and deficiency, and result in blood glucose control, even without medications. But, without portion control, weight loss and weight maintenance is impossible.
In the past 20 years, we've gotten used to eating enormous portions of food, both healthy and not so healthy, and regardless of the nutritional value, it has a negative impact on our weight. For people with type 2 diabetes, it's deadly.
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