Everyone is familiar with this first picture of a big burger and french fries. It's considered a "meal" by most restaurants, fast food and regular ones. Women may have been able to completely metabolize a calorie, fat and salt laden meal like this when we were younger but that's not the case after a women is over 50. After menopause our metabolism slows down and we can easily store more fat than ever before in our lives. Some of us have health issues too that are aggravated by excess sodium and fats in our foods. Below is an alternative. You can still eat a burger but leave off the bun. Few of us need those extra calories that qualify as a starch and it's a bad choice if you are sensitive to gluten. If you've become lactose intolerant as you have aged leave off the cheese. Choose a side dish of a green vegetable that's full of good vitamins and fiber. Avocados contain fat but it's a "good" fat. Switch from heavy salad dressings to something that has "Vinaigrette" in the name. Balsamic, Raspberry and Champagne are three of my favorites and order it on the side so you control how much you use. Tell the wait person not to bring any bread to the table at all. Did you know that if the bread basket even touches the table the wait staff has to throw it away? Alcoholic drinks can really pack on weight through their high calorie content with zero nutritional value. Those drinks can add a lot to the bill too so maybe save that for special occasions. My weakness is dessert but I seldom order it because eating sweets late in the day causes indigestion. I also know I won't be active enough in the evening to burn off all those calories. Again sweets like alcohol are empty calories. I love genuine butter but without bread on the table I only have a baked potato or sweet potato to put it on. Potatoes are real food, not processed with a long shelf life. Order your butter on the side and tell the wait person to leave off the cinnamon sugar that so often is served on a baked sweet potato. If you want something fizzy to drink but want to avoid sugary sodas or ones with artificial sweeteners order a glass of club soda with a wedge of lime. It's zero calories and is very refreshing! If you MUST have a glass of wine with dinner try a wine spritzer. It is half club soda so you are cutting the calories in half. This works well with white or pink wines that are served chilled.
If you want to "reduce" then start making a few changes. I often order a "To Go Box" right after I get my meal. Portions are so huge now that not even a field hand could burn off all those calories! By dividing your portions into your To Go Box you not only cut your portions and calories in half but you have a good meal for lunch or dinner the next day. That also saves you money! You may not see a change in your weight or size for a while but as you adapt to new eating and drinking habits you will see the difference. If you are able to get a little exercise you will notice the changes sooner. I'm very aware of how bad joints can be too painful for walking or working out. That's why it's important to change your diet first. If you lose weight it may help lessen the pain in your hips, knees and ankles.
Pamela Owen
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