When carrying a purse or backpack, did you notice that we often fill it up to make the best use of the size bag we have.
Small bag? We carry just our cell, keys, wallet, maybe a comb and lip balm. Only the essentials. We travel light.
Large bag? Somehow everything ends up in our bag since we are already committed to carrying one – our tablet, umbrella, box of tissues, 8 pens, a wallet with unused cards and expired coupons, full grooming options, that ‘thing’ we were looking for. We fill the space we have, often with non-essentials. Just in case we tell ourselves. We weigh ourselves down.
Less is more.
As we get older, it is best to think of our bodies as a small bag. We do better as we age by traveling light, with less calories carefully chosen and more of those that are essential.
This goes beyond just counting calories. Think of a buffet more like a game of poker where all cards are in play, but some cards have more value.
While our caloric needs differ based on our weight, height, sex, and level of activity, choosing to eat a little less (10-12%) and being more deliberate as to nutritious choices, can help to reduce inflammation, increase metabolism, and improved markers of aging.
Healthy swaps to make calories count.
To make every calorie count while still enjoying delicious easy meals, consider these 5 tips.
Cook and eat at home.
You know what is on the label. You have better portion control. There is not hidden salt, fat and sugar. Most restaurants do not care how long you live, but you do. Keep it simple.
Don’t drink your calories.
From lattes to holiday eggnog to finishing a bottle of wine with friends, these calories are not satiating or healthy but they are caloric. Even and especially diet drinks can actually cause weight gain by causing cravings for other sweets and leading you to justify other treats. Make your calories count by chewing them.
Slow down.
Chew your food slowly at the table, not in the car or in front of the TV. It takes 20 minutes before you start to feel full. (Slowing down doesn’t apply to moving more, do that too to burn off the calories you do eat. Walking is a great thing to do especially right after a meal to regulate your blood sugar).
Eat and enjoy your veggies, especially fiber rich and colorful foods, mostly as grown.
Include starches to feel full, grains in whole form, a rainbow of colors and just enough nuts and seeds to feed your brain. Invite friends and family over and give them a cutting board when they ask how they can help.
Avoid junk.
If you don’t recognize the ingredients on the label, pass. And pass if the sauce at the restaurant is loaded with lots of oil or other high fat ingredients. And ‘vegan’ on the label is not enough.
Before going to that holiday party with too many decadent choices, bring something healthy to share, eat a sweet potato before you go, or choose a small portion of one thing, then pass on the rest.
When snacking, make your own hummus with carrots, not chips. Roast chickpeas instead of a bowl of nuts. If you feel hungry, eat a big salad. If you don’t want salad, you may just be bored.
Bonus tip.
One more bonus tip for making calories count as we age – Eat plants.
p.s. I can help.
