At age 102, I am still close to my college weight. How has this been possible? I eat three small-portion, low-calorie meals every day. Plus, each week I make a large salad as well as a large fruit salad and eat some of it each day. And because there are no absolutes, I also have a couple of small spoonfuls of ice cream after lunch and dinner.
DAILY DIET
For breakfast, I have a full, satisfying meal – after coming back from my walk – of orange juice, a small bowl of assorted fresh fruit, an egg, a piece of toast, and coffee.
For lunch, I have a small bowl of soup or some cottage and sour cream and a fresh, multi-vegetable salad. I do have a little dessert as well, consisting of a couple of teaspoons of ice cream.
For dinner, I have a small piece of fish, chicken, or occasionally beef with steamed, fresh vegetables, and of course another multi-vegetable fresh salad…and a couple of teaspoons of ice cream.
Snacking: If I find a need to snack, I do it with raw carrots, celery and, yes, frozen grapes, which I find very satisfying. The secret to weight control is small portions of low-calorie foods.
There are not absolutes: As my ice cream consumption demonstrates, everything in moderation. The key is portion control.
OBESITY
Now let’s talk about obesity. People who at 60 are 25 or more pounds above their college weight diminish their chance of seeing their grandchildren. As I like to say: lose 25 pounds and gain 25 or more wonderful retirement years. I retired at 68 and have enjoyed 30 great years exploring the world.
Obesity Among American Adults (20 and over) and Youth (2 to 19)
Jon’s Healthy, Crunchy Salad
Ingredients: I head of romaine lettuce, 1 head of red leaf lettuce, 1 green pepper, 1 red pepper, 1 yellow pepper, 1 leek, 2 endives, 2 small cucumbers, 1 bunch of radishes, 1/2 box of cherry tomatoes, 1/2 box of mushrooms
Directions: Chop into small pieces, mix, and enjoy! Salad dressing optional.
Jon’s Healthy Fruit Salad
Ingredients: 1 box of strawberries, 1 box of mixed fresh fruit, 1 box of blueberries, 1 bunch of green grapes, 1 macintosh apple, 1 pear, 1 box of pineapple
Directions: Mix, serve, and enjoy!
