Do you want to stop the yoyo of dieting when it comes to losing weight and then keeping it off? It all comes down to portion sizes. Sure we may know that a restaurant meal out has a few more calories than we would usually enjoy at dinner, but an issue that we consider far less often are the different ways in which we eat extra calories throughout the day – a slightly larger slice of bread, an extra teaspoon or two of oil on the salad or simply eating from a larger plate just a few of the ways in which our portions tend to gradually increase over time, as does our weight. To make it easier simply limit the foods that comes out of boxes or bags. Limit your dairy and also your high glycemic grains.
Once you have a much clearer idea of what a portion of food should be it is relatively easy to cut back and ultimately it is a small number of cut backs spread over a range of food decisions that equates to weight control.
Food Portion Size No of serves a day
Fruit 1 medium piece or ¾ cup 2
Vegetables ½ cup cooked or raw Min of 2-3 cups
Lean meat/chicken 100-150g cooked (palm size) 1-2/day
Fish 150-200g (hand size) 1-2/day
Rice ½ cup cooked 1-2/day
Oil 1 tspn (thumb size) 1-2 serves/day
Avocado ¼ medium or 2 tbsp 1 serve/day
Multigrain bread 2 small slices 1 serve/day
Wine 120ml or 1 small glass 1-2/day
Nuts 10-15 or 30g 1 serve/day
Sauces 1 tbsp 1-2 serves/day
Tip for portion control
1) Always measure complex carbs serves using a measuring cup.
2) Keep kitchen scales handy to check meat portions and serving sizes.
3) Measure out sauces and oils rather than pouring haphazardly.
4) Purposely look for small slices of whole grain bread when shopping.
5) Use goat's milk instead of cow's milk since it doesn't contain Lactase.
6) Measure out servings of dip and use veggies instead of crackers on serving platters.
7) Only carry portion controlled snacks of nuts and crackers.
8) Remember your plate ratios of ¼ protein, ¼ carbs and ½ vegetables or salad.
9) Serve desserts and treats in small bowls and glasses.
10) Always order a small sized coffee.
One of the biggest is issues to consider when it comes to portion control is that when we enjoy meals away from home, at a restaurant, café or even someone else’s home, that they are likely to consume at least 20-30% more calories. Extra oil, sauces and added fats via cheese and butter are just a few of the reasons for this. Large serving sizes of meat compared to small serves of vegetables, extra bread and possibly coffee and dessert, such a feeding frenzy can easily give you 500-600 extra calories without even trying.
Take control of this by sharing large meals where possible.
Please join us on August 31st at 6:30pm for our next Healthy Eating: Made Simple where we will be digging into the issues that cause weight gain and much more. Go to: www.myanthemhealth.com/events to register.
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
CONTACT & LOCATION
41930 N Venture Dr #110
Anthem, AZ 85086