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I ordered a bottle of water and my sister asked for a coke As I watched the waiter placing the 12-ounce glass of soda on our table I waited for my sister to say something like: can you bring me a larger soda This is too small But I waited in vain because she didn’t say a word She seemed to be pretty satisfied with the size she was served and during the two hours we spent at the cafeteria she didn’t order anything else
As I was conversing with my sister a bothersome thought kept coming back to my mind: what do Americans think when traveling in Mediterranean countries and presented with such small sizes of soda In the United States we are used to be served “supersizes” and we feel we are not getting our money’s worth when presented with anything shorter of that
The Mediterranean diet: the portion factor
Much has been written lately about the benefits of following a Mediterranean diet to prevent the so called “prosperity diseases” especially heart disease cancer diabetes and overweight And many of us know the virtues of the Mediterranean cuisine reside in the selection of its basic elements: fruits and vegetables grains fish and seafood olive oil and red wine in moderation But are we aware that a very important element of this diet is the portion factor Looking at how much and how often you eat counts
If you have made the decision of eating healthy and according to the principles of the Mediterranean diet no matter how close you follow this diet all the potential health benefits will be lost if your portions are double of what they should be Why
Because portions such as the ones we are used to in the United States lead to obesity And obesity leads to heart disease cancer and diabetes the same chronic diseases Mediterraneans have avoided for centuries thanks in part to the adequate portions they eat or drink
So how do you know what is considered a “normal” portion
Health authorities have already established food guidelines to help you in this area so you can do the following: • Go to MyPyramidgov You can check the different servings for meats grains fruits and vegetables fat etc that are adequate for you and your family The portions are based on ages and genders • Remember that there is a difference between a portion and a serving A portion is how much you choose to eat at home at the restaurant or from a package A serving is a standard amount set by the US Government Usually our portions are much larger than the servings recommended by the Health authorities and that’s why we end up gaining those extra pounds
• Keep also in mind that you need to be a role model for your children as they need to get used to eat adequate portions to prevent overweight A lean child would most likely be a lean adult and chances are a healthy one
You want to get your money’s worth when eating out
Restaurants want your money and the way to get it is to serve you very large plates with a lot of food and a “supersize” soft drink And to add insult to injury sometimes the meal even includes a “supersize” refill Getting all this food may make you happy since for a reasonable amount of money you are getting a substantial amount of food and you feel you are getting your money’s worth Unfortunately what is happening here is that the restaurant is getting your business and you are getting the calories; definitely not a win-win situation In fact many studies show that the more often people eat out the more body fat they have
So what can you do when at the restaurant or at the fast food place
• When presented with a too large portion before even getting your teeth into that tasty food ask the waiter to take half of it and save it for you in a doggy bag (in the refrigerator of course) until you leave
• Share your meal with your fellow diners
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Physical Symptoms
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Sleep problems
Irritable Bowel Sx
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Mental/Emotional
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Depression
Prolonged Sadness
Anger
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Forgetfulness
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