Does putting the calorie content of fast foods on the menu help reduce the calories people eat? According to a recent story on WebMD, the answer is yes and no.

Yes, people who read the calorie contents on the menu tend to order fewer calories; no, because only about 1 in 6 people read the calorie content.

“A new study suggests many customers of fast-food restaurants aren’t taking advantage of calorie information provide on some menus.

About 15% of people who buy fast food in New York City read the calorie information required on menus, the study shows. But on average, customers who used the calorie information bought food with fewer calories.

The study is published online in BMJ.

Researchers say surveys of over 8,000 people in 2009 revealed that about one in six fast-food customers used calorie information when making their purchases.

In New York, since 2008 calorie information on menus and menu boards has been required by law in chain restaurants with 15 or more locations nationally.”

Read the full article: Fast Food Menus

It is a good thing that those who read the menus choose to eat fewer calories, the challenge is to get more people to become aware of the calorie counts of the food they are eating. It is possible that too many people are not aware of the significance of the calorie content of the food they are eating, and need to be educated “on how to interpret and use nutrition information” as the article suggests.

I think there are also some portion of people who eat regularly at fast food restaurants who are in denial about the effect those foods are having on their health, it may take a different approach to reach them.

Here at Simple Natural Weight Loss, we encourage our readers who find it necessary or desirable to eat at fast food restaurants, (or any other restaurants) to make the most healthful choices available, and to pay attention to the portion sizes. And never, never get the “super size” portions, unless you are sharing with several people. (Unless you are looking to be “super-sized.”

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In my last post here at Simple Natural Weight Loss, I talked about some recommendations from the President’s Council on Physical Fitness. On the same website, I found this little article that offers some advice about nutrition and weight loss. (Many of the tips here will be familiar to readers of Simple Natural Weight Loss, but I think having them all together in one place makes a convenient reference.)

“Balancing Calories to Manage Weight:

• Balance calories- Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level.
• Enjoy your food, but eat less- Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during and after meals. Use them to recognize when to eat and when you’ve had enough.
• Avoid oversized portions- Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
• Be physically active. Being physically active can help you manage your weight.”

The article also lists some foods that you should eat more of, and foods you should eat less of. It suggests substituting fat free or low fat milk for whole milk, or you could eliminate dairy products altogether; switch to soy milk, almond milk, or coconut milk, if you need some kind of milk product. It depends on your own preference. (If you eliminate milk and milk products, you need to be sure you get enough calcium in your diet, you can talk to your doctor, or a registered dietitian. The National Institute of Health offers a useful table of calcium found in food here: Calcium)

You can read the full article here: Nutrition Tips

Use these tips to help you with your natural weight loss plan.

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I have written before about portion sizes, and how one of the reasons that we have an obesity problem in this country is the increased sizes of portions served in restaurants. (Not to mention in bars, I recently watched a movie from the 1930′s; there was a scene in a bar, the stars were drinking martinis. The size of the drinks looked to be less than 1/2 of what you get in a bar today.)

I found an article that helps make it easier to visualize portion sizes:

It can be hard to measure out every portion of food you eat. Yet there are some simple ways to know that you are eating the right serving sizes.

A recommended serving size is the amount of each food that you are supposed to eat during a meal or snack. A portion is the amount of food that you actually eat. If you eat more or less than the recommended serving size, you will get either too much or too little of the nutrients you need.

Use your hand and other everyday objects to measure portion sizes:

Read the full article here: Portion Sizes

If you are eating healthy foods, but still eat two or three portions instead of one, you will find it nearly impossible to lose weight. Visualizing correct portions makes it easier to estimate how many calories you are eating. And not needing to measure or weigh your food means that you can eat correct portion sizes, even if you are dining out. (If you are in a restaurant that serves you several portions,  remember, you don’t have to eat everything on your plate; take home the extra food. It will give you a nice meal with minimum effort.)

Eating correct portion sizes will help in your efforts to succeed at natural weight loss.

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