As I approach the “senior” era of my life I can reflect on the evolution of food over many decades.
According to Canada’s Food Guide, based on best estimates, a volume is determined so the body is optimally maintained for all the elements of sustenance at a minimum. This has everything to do with your health and by proxy your weight depending on your daily activity.
When I go out to eat (and it is only when away from home), I seek out fine dining, basic elements and proper portions.
I want to explore the idea of portions and talk about that in this post. Later we will explore alternatives for dietary restrictions or preferences in subsequent posts.
The categories are broken down into three sets in terms of size and four food groups:
Children, Adult, Senior Grain, Vegetables/Fruits, Dairy, Protein
We’ve all heard about the term BMI – Body Mass Index
Calculation of your weight divided by height X 703= BMI
In nutritional circles we use the BMR – Basal Metabolic Rate
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 662 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )This calculation tells you the amount of energy in KCalories your body uses at normally.
Sample a 58 year old female who is 5’7″ uses 1456 Calories/Day. And depending on activity levels can use from Estimated Activity Low (300 more), Light(500), Moderate(750), High(1000), Very High(1250) There are a lot of good tools and apps you can use on the web to achieve your personal goals.
All dietary plans count calories but some equate the representations in points. If you think about it your diet has become your way of life and if eating an increased amount over the years and decreasing your activity levels could add a few pounds a month, several a year and over 10 years it can add up. By the time you realize the change happening the job seems overwhelming to reverse the process.
I like to offer that when you do the work to shed any unwanted weight just shed it (don’t lose it) because when you lose it might regret it when you find it again.
Now about those portions for Children, Adults and Seniors. Using the BMR calculation changes slightly with age and gender to a degree.
Take A&W as a sample, but most fast food restaurants have the nutritional facts.
Baby burger = 240 Cal and 430mg of sodium w/Cheese add 50Cal and 230mg sodium
Teenburger = 490 Cal and 1010mg of sodium
Uncleburger = 590 Cal and 860MG of sodium w/Cheese/Bacon add 150Cal and 270mg sodium
Mamaburger = 400Cal and 710mg of sodium w/Cheese add 50Cal and 230mg sodium
Papaburger = 580 Cal and 890mg sodium w/Cheese add 50Cal and 230mg sodium
Regular fries = 340 Cal and 550mg sodium
Regular Rootbeer = 170 Cal and 40mg sodium
The sample subject up above has a mama meal 960 Cal and 1350mg of sodium.
I am not picking on A&W because when I am busy and haven’t eaten the go to meal may be A&W once every few months just out of convenience and the branding from a young age. The calories don’t seem as bad as the clearly large amount of sodium present.
Keeping foods in the most natural state keeps the sodium to a healthy amount, but anything that has been processed and reprocessed adds more and more sodium. A short rule of thumb is this, if the sodium number is higher than the calorie count it is not as healthy for you.
An example is the Chubby Chicken Caesar Salad at 510 Calories and 1500mg of sodium. Yikes!
Ok last one, Poutine at 600 Calories and 1800mg of sodium. But of course it is the sodium that keeps you coming back. Everything in moderation.
Have a burger and water, skip the fries and you will still be able to have a proper meal at home that won’t be bad for your health.
While the portions did change with the calories the sodium was a bigger problem.
Food doesn’t have to be bland either to be tasty. Use non sodium based spices. Marinade meats with liquid smoke, pepper(black, red, cayenne), vinegar(white or balsamic) or lemon juice, oils(olive or other infused with spices). Combine spices with fresh vegetables mince to make a rub. You can spice up the vegetables in the same manner as well to roast. And finally the starch whether potatoes, rice, pasta or couscous you can add small berries or cut up dates, add currents, almonds/nuts or watercress to add crunch and little tasty bits that will be sure to please.
Bon Appetite!