Energy imbalance key to avoiding obesity

Did you know that more than one in three adults are considered obese? Did you know roughly one-third of children and adolescents aged 6 to 19 are considered overweight or obese?

Research shows obesity and overweight result from an energy imbalance.

“The body needs a certain amount of energy (calories) from food to keep up basic life functions. Body weight tends to remain the same when the number of calories eaten equals the number of calories the body uses or “burns.” Over time, when people eat and drink more calories than they burn, the energy balance tips toward weight gain, overweight, and obesity” (National Institute of Diabetes and Digestive and Kidney Diseases,2012).

A portion is the amount of food you choose to eat for a meal or snack. It can be big or small, you decide.

A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Throughout the years, researchers have found that portion sizes have increased in restaurants, vending machines, grocery store and many other food entities.

In efforts of avoiding some common portion distortion pitfalls the Center for Disease Control and Prevention provides a few suggestions.

Portion Control When Eating Out: Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table (Center for Disease Control and Prevention, 2016).

Portion Control When Eating In: Serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the extra food out of reach decreases the likelihood of overeating (Center for Disease Control and Prevention, 2016).

Portion Control In Front Of the TV: When eating or snacking in front of the TV, placing the amount that you plan to eat into a bowl or container instead of eating straight from the package. It’s easy to overeat when your attention is focused on something else” (Center for Disease Control and Prevention, 2016). Researchers also call this concept “mindless eating.”

Overall, obtaining a healthy lifestyle is feasible. Visit www.extension.purdue.edu/putnam or contact the local Purdue Extension Office by calling 653-8411 for more information regarding this week’s column topic or to RSVP for upcoming events. It is always best to make contact first to assure items are ready when you arrive and to RSVP for programs. While many publications are free, some do have a fee.

Upcoming Events

March 1 – Planning for Your Farm’s Future, Fairgrounds, 6:30-8:30 p.m. RSVP to Extension Office.

March 7 -- Technology 101 Indiana Extension Homemakers Association, 2 p.m.

March 8 -- Beginning Guide to Grant Writing, Putnam County Fairgrounds. Registration required.

March 11 – Putnam County Ag Day Breakfast, Fairgrounds 8 a.m.

March 11 – Ag Day Mini-Farm Fest, Fairgrounds, 10 a.m.-noon.

March 15 – Junior Leaders, Fairgrounds, 7-8 p.m.

March 16 – Exploring 4-H, Fairgrounds, 6-7 p.m.

March 16 – Soil Health Workshop, Fairgrounds, 6:30-8:30 p.m. RSVP to Extension Office.

April 1 – Beef and dairy steer online enrollment due.