Kasia the Expert

     USDA's Food Pyramid Portion Distortion quiz illustrates how many food portions have more than doubled in size over the last 20 years!  This is relevant, since large portions can lead to overeating and weight gain.  Here's how I keep portions within reason:

• I pay attention to the Nutrition Facts Panel on products.  This tells me the serving size and the number of servings per container.
• I find single serving meals, like Healthy Choice, or Banquet, very helpful to provide a reasonable portion of food.
• I use familiar objects to gauge my portion size.  For example, 3 ounces of meat is about the size of a deck of cards and 1/2 cup cooked pasta is about the size of a hockey puck.

     It can be challenging to re-train your eye for proper portions.  However, in doing so, your waistline might thank you in the long-run.

      Lately, it occured to me that we often search for information on "how to" lose weight, but I think the "why" lose weight is just as important as the "how to". Sure, many of us attempt to control weight to feel and look better, but abundant evidence suggests that keeping our weight within a normal range is one of the best things we can do to stay healthy. Conditions like type 2 diabetes, high blood pressure, stroke and respiratory problems such as sleep apnea, are all related to being overweight or obese.

Nearly two thirds of adults in the United States are overweight or obese. The good news is, even modest weight loss (e.g., 10 pounds) has health benefits. So the next time your motivation to lose weight or maintain a healthy weight is running low, remember the reason why it's so important is about health, not just looks.

What motivates you to lose weight?

     If your household is similar to mine during post-holiday season, then there's a strong emphasis on resuming a normal routine.  The tide changes to a more low-key lifestyle at home and enjoying the simplicity of winter.  This also means going lighter on meals, in an effort to counteract the heavier fare we indulged in from Thanksgiving through Valentine's Day.  One of my family's favorite things to do during this time is experiment with ways to cut fat and calories from our favorite recipes, which is great for two reasons--meals stay light and simple (no need to make extra trips to specialty grocery stores in the middle of a snow storm) and it helps me stick to my balanced lifestyle, which includes keeping weight gain at bay.  I've found the following ingredient substitutions help me reduce fat and calorie intake--without noticing a sacrifice in taste:

• Swap cream with low-fat evaporated milk.  It yields the same color and consistency as cream, but saves you half the calories and fat.  I experimented on my sister's chocolate birthday cake and the result was a lighter, fluffier consistency.
• Swap bacon with peppercorns, or smoked jalapenos.  You'll keep the peppery, smoky flavor of bacon without all the calories, fat and saturated fat.  Experiment with soups, omelets, or even lean protein and fish.
• Swap butter, regular mayonnaise or sour cream with any of Gulden's mustard varieties.  Jazz up sandwiches, sauces, baked potatoes, or even toss on your salad for a tangy, fat-free and low calorie dressing.

     According to the International Food Information Council Food & Health Survey, over half (53%) of Americans say they are actively trying to lose weight.  Simple ingredient substitutions, such as those listed above, can help against the battle of the bulge.  I hope you find them just as useful-and tasty!-as I have.