18. HOW MUCH FOOD DO WE NEED?
Most of us have a special problem since we live in the land of plenty. We eat too much at a meal, then tell ourselves, “I am not going to eat that much again!” It might help if we knew how much food we need to eat daily to be healthy.
The standards on calorie charts seem to be reasonably accurate; however, here is a simple method to figure the needed calories: for a female, multiply weight by 10 (men multiply their weight by 11), then add 40 percent for moderate activity. Sedentry people add only 20 percent, somewhat active add 30 percent and very active add 50 percent.
Now let’s figure the caloric need of a 120 pound woman. Multiplying 120 times 10 gives 1200 calories needed. We will classify her as moderately active, so 40 percent of 1200 is 480 more calories making a total of 1680 needed calories every day to maintain her current weight.
Another case could be an overweight woman who weighs 180 pounds who is sedentary. She needs 1800 calories to maintain body functions. Twenty percent more for activity would be 360 calories making a total of 2160 needed calories every day. If she wants to lose weight, she needs to cut 500 calories from the daily need which will leave 1600 calories. According to those who make up the standards, this will make for a one pound loss of weight per week.
The standards set by the Food and Agriculture Organization and the World Health Organization show that 70 percent of the people in the world are undernourished while the other 30 percent possibly overeat. Thus the 30 percent suffer from diseases of too much food. America’s problems with overweight and obesity prove that most of our citizens eat more than necessary. Our digestive organs are often overworked, and disease is brought upon us.
What can be done if we have a habit of eating too many calories? Here is a lifestyle I have observed that would be of benefit to all people. Fill the plate with the right amount of food. Then follow the example of a friend of mine, Darla, who I have watched at fellowship dinners. While most members fill their plates, eat and return to the food table for second helpings, she slowly eats her moderately filled plate and never takes more helpings of food. Her secret is eating slowly.
There is another lifestyle that helps in the battle to eat the right amount of food: “Eat a wide variety of fruits, vegetables, whole grains and nuts. Get up from the table knowing that you could comfortably still eat more. Satisfy only hunger, not appetite.”
That is a good motto. Fill the plate with the amount of food your body needs. Slowly savor every bite. If appetite urges for more, say, “STOMACH, YOU HAVE HAD YOUR NECESSARY CALORIES. STOP CLAMORING FOR MORE!”
APPLE PANCAKES
1 3/4 c whole wheat flour
2 3/4 c warm water
3 T honey
2 t active dry yeast
1 t salt
1/4 c chopped pecans or walnuts
1 3/4 c rolled oats
1 1/2 c chopped apples
Blend all ingredients on high speed except oats and apples.
Add oats a little at a time until mixture thickens. Pour batter
into bowl and add remaining oats and apples. Set batter aside
for 10 minutes to activate yeast. Cook on medium-high griddle.
Makes about 6 large pancakes. Serve with peanut butter and
applesauce or any fresh fruit. For a banana pancake, substitute
bananas for apples.