People nowadays can easily consume more than 2,000 calories in one seating. With the abundance of restaurants and fast food chains, a person can easily devour more than 4,000 calories from eating breakfast and lunch or lunch and dinner in a day. If a person eat this much everyday, the weight gain is obvious. And if this person is not eating healthy, the person’s immune system would suffer and so does the rest of the person’s body organs and cells. Chronic diseases will follow suit.
This worth of breakfast food is 2,100 calories, according to The Upshot article on What 2,000 calories look like.
This lunch combination, or it can be for dinner, is worth a whooping 2,670 calories.
This delicious meal just by itself without a soda or side dish and bread is 2,370 calories.
And when we dine out, we totally disregard the need to eat veggies and fruits that have so much nutrients and what our immune system is craving for. So, when we eat restaurant entrée and fast food, our digestive system is working so hard. If we are lucky, our body may get some protein in the process, but mostly bad fat and bad carbs that would add up to our waistline because that is where the bad food we had eaten would end up, while our immune system starve to death.
Ever since I’ve started using food scale and have been journaling my food intake for a year now, I’ve noticed that my stomach has adjusted to the reduced calories I’ve been consuming each day. I’ve mostly consumed foods eaten at home which I prepare and cook. Occasionally my hubby and I would venture and eat out at Whole Food’s food court or buy the ready made lunch/dinners they sell, which is heat and eat. Mostly, they are nutritious and not so high in calories. We’ve dined out occasionally on special occasion and I would go back to eating less the following day.
I’ve read that the way to accomplish this effect is to train your body to get used to accommodating smaller meals. Your stomach will adjust to proportions suitable for the needs of the average quantity of food you’re used to taking in, in a single serving. Over time, eating smaller-portioned meals reduces the size your stomach is accustomed to inflating during mealtime.
This is one of my measured food portion for lunch which consisted of Asparagus Risotto at 71 calories, a combo of wild Akeya rice and brown rice at 203 calories, baked chicken wings at 107 calories and 136 calories of Romaine and Avocado salad with cucumber and Siracha ranch dressing. The total calories for lunch that I have eaten was 517 calories. That day I had also consumed 301 calories of healthy breakfast cereal with strawberries mixed with plain Kefir. For snack I had an apple with peanut butter and some blackberries at 235 calories. For a year now, I’ve used smaller plates and bowls. For my drink, I always have 8 glasses of water consumed in a day, not counting my glass of Mineral Water I would drink for lunch almost everyday. Thankfully, Mineral Water is zero calories.
My total calories that day was 1,053.
To maintain my weight, according to this plan, I have to eat 1,599 calories (for me this is a lot of calories) and to lose weight, I have to eat less than 1,368 calories a day.
I can see now why I gained a lot of weight from dining out. I had eaten more than 1,599 calories. Knowledge is power definitely! Using a food scale now, it revealed to me that it’s very easy to eat more than 2,000 calories or more in a day!
I’ve learned that veggies and fruits have lower calories. We can eat lots of veggies and fruits combined and it will not even make it to 2,000 calories. Amazing!
According to this article I’ve read, women who consume more fruit and vegetables have a healthier and more attractive glow than those who don’t, scientists have discovered.
Carotenoids – a type of pigment found in carrots, sweet potatoes, dark leafy greens and tomatoes, is credited with helping to protect against cancer.
People consuming diets rich in carotenoids are healthier and have lower death rate from a number of chronic illnesses.
The chemical can also work as antioxidants, aiding in the prevention of cancer.
A recent study showed that eating at least seven portions of fresh fruit and vegetables a day was linked to a 42 per cent lower risk of death from all causes.
I’ve just read that: “A new study published in JAMA Oncology revealed four lifestyle choices that can reduce the risk of breast cancer. Staying away from smoking, keeping a healthy weight, limiting alcohol intake and avoiding hormone therapies after menopause can lower your risk of getting breast cancer by 30 percent.”