A secret to reducing weight is in Portion control

AS MEALS SWELL TO SUPER –SIZE, SO DO OUR WAISTLINES!

Eating smaller portions of food is one of the easiest ways to cut back on calories – but it can also be one of the most challenging. Controlling portions is one of the most important skills you can have when it comes to losing weight and keeping it off. Research has shown that people often underestimate how many calories they are consuming each day by as much as 25%. Huge portions, all-you-can-eat-buffets, and extra-large “single servings” of chips, candy bars, and other snack foods can all lead to overeating.

Portion Vs Serving Size

Portion and serving are not always the same. A portion is any amount of a certain food you choose to put on your plate, while a serving is a recommended amount of food based on health and nutrition guides as follows:

·         Vegetables or fruit is about the size of your fist.

·         Pasta is about the size of one scoop of ice cream.

·         Meat, fish, or poultry is the size of a deck of cards or the size of your palm

·         Snacks like popcorn and chips are a cupped handful.

·         Apple is the size of a baseball.

·         Potato is the size of a computer mouse.

·         Pancake is the size of a compact disc.

·         Steamed rice is the size of a cupcake wrapper.

·         Cheese is the size of a pair of dice

In my practice as a Nutritionist, I feel this is an area that needs to be stressed on time and again as portion size plays a very important part in determining overall calories. Once our clients understand portion sizes, they are able to make more informed decisions on the meal they choose to eat and are successful in keeping off the extra weight.

When eating out

·         Choose a regular single hamburger at your favourite fast food stop instead of the larger burger or the double burger.

·         Have the small french fries instead of the super-sized.

·         Order a small cold drink, better a juice or, even better, drink water.

·         Share a starter and dessert with a friend when you go to a restaurant.

·         Ask for half your meal to be packed for you and eat it for lunch the next day.

At home

·         Don’t eat from the bag directly. When snacking, place a few chips, crackers, or cookies in a bowl to help keep from overeating.

·         Buy single portions of snack foods so you’re not tempted by the whole bag or box.

Practice the following

·         Write down what you eat, think before you eat, and eat slowly.  

·         Measure food portions and then empty it onto a plate. This will help you learn what these serving sizes look like and will help you in future, even if you only do it once.

                   

To know more how our dietitians can change the way you eat CLICK HERE  or email us at ryan@quanutrition.com or call +91 9743430000.