| cans are taking in more calories now than ever | | | | Just as your mother told you, breakfast is the most |
| before. Some studies show it to be as much as an | | | | important meal of the day. It can even be helpful to |
| additional 500 calories every day. While at the same | | | | have a large breakfast. Some studies have shown |
| time, more of us are leading a sedentary lifestyle. | | | | that people who took in a greater number of calories |
| When you combine those two factors, it's no | | | | early in the day, consumed fewer calories throughout |
| wonder that we are seeing an increase in the rate of | | | | the rest of the day. Conversely, those who had their |
| obesity in the United States. Some estimates are | | | | biggest meal later in the day, consumed a greater |
| that over half of all Americans are obese. | | | | number of calories throughout the day. |
| One reason for the increased calorie intake is that | | | | Snacking |
| more of us are eating out now than we used to. | | | | There are a large number of unhealthy snacks |
| Fast food restaurants are everywhere, so it's cheap | | | | available everywhere. Almost all workplaces have a |
| and easy to maintain a diet of high fat, high calorie | | | | vending machine in the break room. Most of this |
| foods. We are also eating out at traditional | | | | these foods are high in calories and low in nutrition. |
| restaurants more often as two income families juggle | | | | Take healthy snacks such as fresh or dried fruit to |
| busy schedules. Restaurant portions are typically large | | | | work so that you're not tempted by the unhealthy |
| and contain high levels of unhealthy fats with little | | | | choices. |
| fiber or nutrients. These factors along with fewer | | | | Eating out |
| opportunities for exercise, have all contributed to our | | | | When you do eat out, make better choices. Skip the |
| expanding waistlines. | | | | soft drink and choose water instead. Order the cut |
| Below are a few tips for cutting calories on a daily | | | | fruit instead of french fries. Many restaurants now |
| basis. | | | | offer a “lighter” section that includes |
| The right combinations | | | | lower fat and carbohydrate entrées. |
| One way you can deal with high calorie foods is to | | | | The healthiest diets are those that are rich in fruits, |
| combine them with foods that are lower in calories. | | | | vegetables and fiber and are lower in calories. Select |
| That way you will reduce total calorie intake. For | | | | deeply colored fruits and vegetables such as spinach, |
| example, combine a half of a sandwich with a large | | | | kale, strawberries and blueberries. They have more |
| bowl of soup. Foods that are high in water content | | | | vitamins and antioxidants. Check labels and be aware |
| are a great way to lower total calories. | | | | of how many calories you're taking in on a daily basis. |
| Smaller portions | | | | Keeping a daily food log can help you see how many |
| Replace standard sized plates with smaller ones. Even | | | | calories you're actually consuming each day. |
| though you fill up your plate, you will still be getting | | | | By diluting high calorie foods with lower calorie ones, |
| fewer calories. Eat more slowly because it can take | | | | consuming smaller portions, eating breakfast and |
| several minutes for the brain to get the message | | | | making healthier choices when snacking and eating |
| that the stomach is full also, push away from the | | | | out, we can all take steps to cut our daily calorie |
| table before you feel completely full. | | | | intake. |
| Start the day right | | | | |